Fitness Test

Push-ups

Push-ups are a test of muscular endurance, which is defined as the ability of a muscle to perform repeated contractions over a period of time.

Procedure:

We will instruct you on how to properly perform a push-up prior to beginning the test. The push-ups are to be performed consecutively and without a time limit. The test is terminated when you completed as many push-ups as possible, your form deviates too much from the proper method, or there is more than a two second pause between repetitions.

Males:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows, using the toes as the pivotal point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat.

Females:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows and using the knees as the pivot point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. The stomach should not touch the mat. You must have the lower leg remain in contact with the mat, ankles plantar-flexed. You may not bend your lower legs up at the knees.

It is not acceptable for either males or females to have feet against a wall or for a mat to be placed under the chin.

Trunk forward flexion

The trunk forward flexion test measures the flexibility of the hamstring and lower back muscles. Flexibility depends upon the elasticity of the muscles, tendons and ligaments and is the ability to bend without injury.

Procedure:

Start by warming up for this test by performing slow stretching movements before taking the actual measurements. Without shoes on, you sit with legs fully extended and the soles of your feet placed flat against the flexometer. Keeping your knees fully extended, arms evenly stretched, and palms down, you bend and reach forward (without jerking). The position of maximum flexion must be held for approximately two seconds. You must complete the procedure twice with both results recorded and the higher result being scored.

Core Endurance – Plank Hold

Starting position:

Begin lying face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Clasp your hands in front of your face so your forearms make an inverted "V."

Procedure:

Rise up on your forearms and toes so that those are the only two areas touching the floor. Your body should hover in a straight line from shoulders to feet.

Draw your navel toward your spine and tighten your buttocks and core. Look at the floor to keep your head in neutral position and breathe normally. Hold for as long as you can or until stopped by the appraiser. 

YOUR BODY MUST MAINTAIN A STRAIGHT LINE. If your buttocks rise too high or too low you will bottoms a warning, and be asked to correct the position. Your knees cannot touch the floor. You cannot rest your head on the floor or your hands. If your body begins to shake but maintains a straight line this is still acceptable.  

Scoring is broken down into gender and age categories. 

Cardiovascular endurance - 20 metre shuttle run

Procedure:

The test involves continuous running back and forth over a 20 metre course in time with taped audio signals. The time permitted to cover the 20 metres initially requires a very slow jog, which acts as a warm-up, then it is made progressively faster until the candidate is no longer able to keep up. 

In each leg of the run, warning lines, placed two metres from each of the 20 metre end lines, must be reached before the audio signal sounds. The candidate is cautioned when they miss a warning line. The test is terminated when the candidate misses two consecutive warning lines OR there are a total of three line violations (e.g., not touching the end line).

Instructions for candidate:

This test is an evaluation of aerobic fitness. A warm-up is included as part of the test and only the last portion of the test may require maximal effort. The objective is to follow the progressively faster pace of the 20 metre course. 

At every signal you must have reached one of the 20 metre lines at each end marked by the pylons/tape. One foot must be on or over the line, then upon hearing the signal, reverse your direction and arrive back at the other line in time for the next signal. To turn, pivot on the ball of your foot. DO NOT MAKE WIDE TURNS. At the start it will be very slow so you may reach the line with time to spare. However, YOU MUST WAIT FOR THE SIGNAL BEFORE YOU LEAVE. Two metres in front of the end lines are warning lines. IF, TWICE IN A ROW, YOU HAVE NOT CROSSED THE WARNING LINE WHEN THE SIGNAL SOUNDS, THE LAST STAGE ANNOUNCED ON THE AUDIO WILL BE THE LAST STAGE RECORDED AS COMPLETED, OR YOU RECEIVE THREE TOTAL LINE VIOLATIONS.

You will be cautioned clearly when you miss the first warning line. You must still reach the end line before starting the next leg. If you miss the warning line at one end but then make it to the opposite end in time, the two consecutive warnings start over. Remain in your lane throughout the entire test. If you choose to stop at any point, exit out the end of the course so as not to cross in front of any other participant. 

Scoring is broken down into gender and age categories.