Measuring the Components of Fitness (AQA GCSE Physical Education (PE))

Measuring the Components of Fitness

• There is a different test which is used to measure each of the components of fitness

• The tests are standardised to allow comparison, but generalised so that they do not apply to very specific movements carried out in specific sports

• Each of the fitness tests has a testing protocol which describes how the test should be carried out including

  • the facilities and the equipment needed to set it up

  • the procedures that have to be followed – the tasks and the rules

  • the measurements that are used to score the performance

  • the way conclusions are drawn from the scores/results.

Testing protocol

Illinois agility test

• This fitness test measures agility

• The testing protocol is as follows:

  • Set up and equipment:

    • 8 cones should be used to set up the course at measured distances as shown in the diagram below (10m long × 5m wide)

      • Cone 1: Start line

      • Cones 2: 10 m in front of cone 1

      • Cone 3: 2.5 m to the right of cone 1 (parallel to the start line)

      • Cones 4: 3.3 m in front of cone 3

      • Cones 5: 3.3 m in front of cone 4

      • Cones 6: 3.3 m in front of cone 5 and 2.5 m to the right of cone 2

      • Cones 7: 2.5 m to the right of cone 6

      • Cone 8: Finish line 2.5 m to the right of cone 3 (parallel to the start line)

  • Procedure:

    1. Performers start by lying face down on the floor 

    2. At the starting signal the performer jumps up and must sprint around the course,  weaving around cones as quickly as possible

  • Measurements and scoring:

    • A stopwatch is used to measure the time taken for the participant to complete the course and is measured in seconds

  • Drawing conclusions:

    • Recording a faster time for the completion of the course indicates better agility and speed of the participant

    • Slower recorded times would suggest that the participant may benefit from agility training to improve their speed and directional change

Illinois agility test diagram

Stork stand test

• This fitness test measures balance

• The testing protocol is as follows:

  • Set up and equipment:

    • A stop watch is all that is required

  • Procedure:

    1. Stand upright with feet together and arms by the side of the body

    2. Lift one leg (the leg being tested) off the ground by bending at the knee so that the foot is lifted to touch the inside of the knee of the planted leg

    3. Hands should be placed on the hips

    4. The participant should then raise the heel of the planted foot

    5. Once balanced, maintain this position for as long as possible without putting the foot down or losing balance

  • Measurements and scoring:

    • A stopwatch is used to measure the length of time that the participant can remain standing on one foot without losing balance

  • Drawing conclusions:

    • The longer the duration of the hold indicates better balance and stability

    • Holds of a shorter duration might indicate that the participant would need to work on balance and proprioception

Stork stand test diagram

Multi-stage fitness test

• Also known as the bleep or beep test

• This fitness test measures cardiovascular endurance (aerobic power)

• The testing protocol is as follows:

  • Set up and equipment:

    • Identify a flat running surface

    • Mark the start line with cones

    • Using a tape measure, measure 20 m from the start line

    • Mark the finish line at 20m using cones

    • Prepare an audio recording of the multi-stage fitness test

      • The recording should consist of a series of bleeps that increase in frequency over time

      • The standard protocol typically uses a starting speed of 8.5 km/h and increases by 0.5 km/h every minute

  • Procedure:

    1. Line up at one end of the 20m course

    2. Start running when you hear the initial bleep from the audio recording

    3. Run continuously to the opposite end of the course before the next bleep sounds

    4. Pivot and turn quickly to run back to the starting point before the subsequent bleep

    5. Continue running back and forth between the cones in response to the bleeps

    6. Aim to reach the opposite cone before each bleep sounds

    7. If you fail to reach the cone before the bleep, you have one or two more opportunities to catch up

  • Measurements and scoring:

    • A score is recorded as a level and a bleep e.g. level 6, beep 3

    • The score can be used to predict the aerobic capacity, or VO₂ max

  • Drawing conclusions:

    • Higher levels achieved in the bleep test indicate better cardiovascular fitness

    • Participants dropping out at a lower level may require some aerobic conditioning to improve their endurance during sport

The multi-stage fitness test diagram

Wall toss test

• This fitness test measures coordination

• The testing protocol is as follows:

  • Set up and equipment:

    • A standard tennis ball will be used

    • Mark the standing line 2m away from the wall

  • Procedure:

    1. Start by standing facing the wall with the tennis ball in one hand (e.g. dominant hand)

    2. Begin the test by tossing the ball against the wall using an underhand throw

    3. As the ball rebounds off the wall, quickly switch hands and catch the ball with the opposite hand (e.g. non-dominant hand)

    4. Immediately toss the ball back against the wall using the hand that caught it

    5. Continue alternating the tossing and catching sequence between your dominant and non-dominant hands as quickly and accurately as possible for 30 seconds

  • Measurements and scoring:

    • Count the total number of successful tosses and catches completed within the 30 s time period

    • Each successful toss and catch sequence counts as one point

    • Record the total score (number of successful tosses and catches) for the wall toss test

    • If the ball is dropped, the timer continues

  • Drawing conclusions:

    • A higher number of points indicates a higher level of coordination and a better reaction time

    • Slower reaction times and lower points due to dropping would suggest that the participant would benefit from drills to enhance hand-eye coordination and reflexes

Wall toss test diagram

Sit and reach test

• This fitness test measures flexibility

• The testing protocol is as follows:

  • Set up and equipment:

    • Set up a sit and reach box on a flat, non-slip surface

  • Procedure:

    1. Sit on the floor with the legs extended straight in front, feet together

    2. Place the soles of the feet against the sit and reach box, with the heels at the base of the box

    3. Keep the knees fully extended (not bent) throughout the test

    4. Place one hand on top of the other with palms facing down, and reach forward along the measuring scale of the sit and reach box

    5. Slowly exhale and reach forward as far as possible, sliding both hands along the measuring scale without bouncing or jerking

    6. Hold the end position for 1-2 seconds to allow for measurement

  • Measurements and scoring:

    • Read the distance reached along the measuring scale on the sit and reach box

    • Record the distance reached beyond the toes

      • This can be negative if the participant cannot reach their toes

  • Drawing conclusions:

    • Better flexibility of the lower back and hamstrings is indicated by a greater distance reached on the measuring scale

    • Individuals with limited flexibility should integrate stretching routines into their training programme

Sit and reach test diagram

Sit-up bleep test

• Also known as the abdominal curl conditioning test

• This fitness test measures muscular endurance

• The testing protocol is as follows:

  • Set up and equipment:

    • Lay on a mat on a flat surface

    • Someone else should be available to support the ankles

    • Prepare an audio recording that will emit bleeps

  • Procedure:

    1. Lie down on the back with knees bent, feet flat on the floor, and hands crossed over the chest or behind the head (avoid pulling on the neck)

    2. When ready, start the timer and initiate the test by performing a sit-up (or crunch)

    3. The aim is to complete one full sit-up (raising the upper body) every time a bleep is heard

    4. Lower your upper body back down to the starting position before the next bleep

    5. Continue performing sit-ups to the rhythm of the bleeps

  • Measurements and scoring:

    • A score is recorded as the number of sit-ups completed before the participant can no longer keep up with the bleep

    • A score is recorded as a level based on the number of sit-ups completed e.g. Level 1 = 10 sit-ups

  • Drawing conclusions:

    • A high number of sit-ups completed within the allotted time indicates a high level of abdominal muscle endurance

    • Strengthening exercises should be used to improve muscle endurance in those with low scores

Sit-up bleep test diagram

Vertical jump test

• This fitness test measures power/explosive strength (anaerobic power)

• The testing protocol is as follows:

  • Set up and equipment:

    • If using a wall, ensure it is clear of obstacles and has a flat surface

    • If using a jump mat or Vertec, set it up in a designated area with enough space for the jump

    • Adjust the measurement device to accommodate the participant's height and reach

      • It should be a challenging but reachable height

  • Procedure:

    1. Stand next to the measurement device, facing it with feet shoulder-width apart

    2. Reach upward with one arm and mark the highest point that can be touched on the wall or measurement device (this is standing reach height)

    3. Prepare for the jump by bending at the knees and hips, lowering into a squat position

    4. Explode upward with maximal effort, extending the hips, knees, and ankles to jump as high as possible

    5. Swing the arms upward to help generate momentum and reach for the highest point possible on the measurement device

    6. Land safely back on the ground with both feet

  • Measurements and scoring:

    • Subtract the height measured in the standing reach from the maximum height measured in the jump

    • The vertical jump height is the difference between the two readings

  • Drawing conclusions:

    • A greater vertical height achieved demonstrates greater explosive power

    • Participants struggling to reach height during the jump would benefit from plyometric training to enhance explosive leg power

Vertical jump test diagram

Ruler drop test

• This fitness test measures reaction time

• The testing protocol is as follows:

  • Set up and equipment:

    • Person A holds a 30 cm ruler vertically, such that the Person B’s thumb is level with the ‘0’ on the ruler

  • Procedure:

    1. Person A should release the ruler unexpectedly

    2. Person B  attempts to catch the ruler as quickly as possible between their thumb and finger

    3. The score is the distance in centimeters between the ‘0’ and the point of the catch 

  • Measurements and scoring:

    • This gives a measurement of the distance the ruler fell

      • The greater the distance, the longer the reaction time

  • Drawing conclusions:

    • A shorter distance measured on the ruler indicates faster reflexes and greater hand-eye coordination

    • A longer distance on the ruler indicates slower reaction times and would suggest that the participant would benefit from drills to enhance hand-eye coordination and reflexes

Ruler drop test diagram

One rep max test

• This fitness test measures maximal strength

• This test can be carried out using a range of different types of exercise e.g. bench press, leg press or deadlift

• The testing protocol is as follows:

  • Set up and equipment:

    • Select a specific exercise for testing

      • equipment will depend on the exercise chosen

    • The exercise should target major muscle groups and be familiar to the individual being tested

  • Procedure:

    1. Load the barbell or weight machine with an initial weight that the participant believes they can lift for one repetition with proper form

    2. Ensure proper technique and body positioning before attempting the lift

    3. Lift the weight for one repetition with maximum effort, maintaining proper form throughout the movement

    4. If successful, rest for 2-3 minutes and then increase the weight for the next attempt

    5. Continue increasing the weight gradually with each attempt until the participant can no longer lift one rep

  • Measurements and scoring:

    • The maximum weight lifted successfully for one repetition is considered your one rep max for that specific exercise

    • Record the weight lifted and the exercise performed

  • Drawing conclusions:

    • The ability to lift a heavier weight in a specific lift indicates greater strength of the muscle groups involved

    • Participants can increase their one rep max through resistance training designed specifically to support the target muscle groups

One rep max test diagram

30 metre sprint test

• This fitness test measures speed

• The testing protocol is as follows:

  • Set up and equipment:

    • Set up two cones, 30m apart on a flat running surface

    • A stop watch will be required for timing

  • Procedure:

    1. Allow a flying start to the sprint

    2. Start the stopwatch or timing device as soon as the participant passes the start line

    3. The participant sprints as fast as possible along the 30-metre distance

    4. Stop the stopwatch or timing device as soon as the participant crosses the finish line

  • Measurements and scoring:

    • Record the time taken to complete the 30-metre sprint in seconds (s) or milliseconds (ms)

    • Repeat the test 2-3 times with sufficient rest between each trial to account for variability and ensure accurate results

  • Drawing conclusions:

    • A quicker time recorded for the 30 m sprint reflects faster speed and acceleration

    • Participants with slower speeds and acceleration could integrate interval training or hill sprints into their training programme

30 metre sprint test diagram

Handgrip dynamometer test

• This fitness test measures strength

• The testing protocol is as follows:

  • Set up and equipment:

    • Set the handgrip dynamometer to the appropriate handle position that feels comfortable for the individual's hand size

      • The handle should allow the individual to grip it firmly without straining the hand or fingers

  • Procedure:

    1. Stand or sit comfortably with a neutral posture

    2. Hold the handgrip dynamometer in the dominant hand (or the hand being tested) with the arm at the side of the body

    3. Keep the wrist in a neutral position (not flexed or extended) during the test

    4. Squeeze the handgrip dynamometer with maximum effort for a few seconds (usually 3-5 seconds)

    5. Encourage the individual to exert maximal force during the grip and avoid any sudden jerky movements

  • Measurements and scoring:

    • Note the maximum reading displayed on the handgrip dynamometer during the grip exertion

    • Record the grip strength measurement in kilograms (kg) or pounds (lbs), depending on the unit displayed on the dynamometer

    • Repeat the test two more times with adequate rest (about 1-2 minutes) between each trial to reduce the effects of fatigue and obtain a reliable average score

  • Drawing conclusions:

    • A higher reading on the dynamometer indicates greater forearm and hand strength

    • If a lower reading is achieved, individuals can integrate specific grip training exercises into their training programme

Handgrip dynamometer test diagram

Evaluation of fitness testing in different sporting activities table