Flexibility

1
Flexibility

• Name of Test Sit and Reach

• Instructions
• Sit with your heels placed against the edge, keep
  your legs flat on the floor.
• Place one hand on top of the other and reach
  slowly forward.
• Your fingertips should be in contact with the box
  at all times.
• Reach forward as far as you can with both hands.
  
• Hold for 3 seconds.
• Get you partner to record your measurements.
• Perform the test 3 tests to ensure reliability.

2
Aerobic Endurance

• Name of Test Multi Stage Fitness Test

• Instructions
• Mark out a distance of 20 m with some cones.
• Line up on the start line and on the start
  beeps run to the other line 20m away.
• You must reach the line on or before the next
  beep.
• Do no get ahead of the beep.
• Continue to run to each line until you can no
  longer keep up with the beeps.
• Have a partner make sure you reach the line at
  each end to ensure you dont stop short.

3
Muscular Endurance

• Name of Test Press Up Tests

• Instructions
• Position yourself on a mat, with your hands
  shoulder width apart and arms fully extended.
• Lower your body until your elbows are bent at 90
  degrees.
• Return to the starting position with your arms
  fully extended.
• Record the total number of complete press ups
  done in 1 minute.
• Females may perform a modified press up with
  their knees on the floor.

4
Power

• Name of Test Vertical Jump Test

• Instructions
• Stand with your dominant side against the wall,
  with your feet together and reach up as high as
  you can to record your standing reach height.
• Only one dip of the legs is allowed.
• Jump as high as you can and touch the board at
  your highest spot. Your partner will watch and
  mark.
• Perform 3 tests and take the average.
• There is no need to rest between jumps.