Shuttle Run/Beep Test

This test is an evaluation of aerobic fitness. The objective is to follow the progressively faster pace over a 20-metre course.

Procedure:

A warm-up is included as part of the test and only the last portion of the test may require maximal effort.

1. 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 meters initially requires a very slow jog, which acts as a warm-up, then becomes progressively faster until the candidate is no longer able to keep up.
2. In each leg of the run warning lines, placed 2 meters from each of the 20-metre end lines, must be reached before the audio signal sounds. The participant is cautioned when they miss a warning line. The test is terminated when 2 consecutive warning lines are missed or there are 3 end line infractions throughout the entire test (not touching the end line).

Scoring is broken down into gender and age categories.

Instructions for the participant:

At every signal, you must have reached one of the 20-metre lines at each end. One foot must be on or over the line. Then upon hearing the signal reverse your direction and arrive 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 meters 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 tape is the last completed stage and you are finished.

You will be cautioned clearly when you miss the first warning line. However, you must still reach the end line before starting the next length. If you miss the warning line at one end, but you make it at the other end, the warnings start over. The two misses must be consecutive. When you finish, remain in your lane and exit out the end. Do not cross into another person’s lane.

2.4 KM (1.5 Mile) Run

This test is an evaluation of aerobic fitness and cardiovascular endurance. The goal is to run as quickly as possible.

Procedure:

Prior to the run the participant will warm up, including appropriate stretching for leg muscles. 

For the test the participant is required to cover an accurately measured 2.4 km (1.5 mile) distance in as short a time as possible. The test is conducted on a measured track. 

Time is recorded to the nearest second, and the score is based on age and gender. 

2000m Row

The 2000m row is designed to assess an individual's cardiovascular fitness.

Procedure:

Once started, the rower cannot stop until the 2000 meters is complete. Constant motion is crucial, and stopping results in a failed test. 

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.

Procedure:

The participant lies face down on top of a bench with the top of their iliac crest positioned on the edge of the bench. Once the participant is secured, they raise up until they are parallel with their lower body. Their arms are placed across their chest with the hands on the opposing shoulders. The entire body forms one straight line with no rotation or lateral shifting. The participant stays in position as long as possible to a maximum of three minutes.

Scoring is broken down into gender and age categories.  

The Sit and Reach (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.