Fitness/Body composition Testing.
Client of ours or not, have a look through our fitness tests which can help you monitor your own progression.
Body Composition Tests.
Weight (standard scales). *
Height (CM). *
Weight, Body fat, Muscle Mass (using bioelectrical impedance scales).
Body measurements (Girths of chest, waist, hips, upper arms, thighs, calf’s). *
Sports/Fitness Tests
Strength and strength endurance tests
1RM
- (BARBELL) Bench press, Back squat, Front squat, Deadlift, Strict shoulder press.
3RM
- (BARBELL) Bench press, Incline bench press, Back squat, Front squat, Deadlift, Strict shoulder press.
5RM
- (BARBELL) Bench press, Back squat, Front squat, Deadlift, Bent over row, Strict shoulder press.
- (DUMBBELL) chest press (flat), chest press (incline), Chest press (decline), Shoulder press, bent over row (unilateral), Bent over row (bilateral).
Handgrip strength test.
Isometric Pull up test.
Pull up max test (for reps).
Dip test (for reps).
Plank test (timed).
Single leg squat (body weight, video analysed and comparison of both legs).
Wall sit (timed).
RFD (Rate of force development) tests
- CMJ jump.
- Squat jump.
- Broad jump.
- Drop jump.
- Standing long jump.
- Standing triple jump.
- 1 hop jump test (test both legs).
- Power clean.
- Clean.
- Power snatch.
- Snatch.
- Drop Jump RSI test.
- 10-5 Test.
- Incremental Depth Jump to Reactive Strength Index test.
Throwing and hitting
- Seated med ball throw.
- Overhead med ball throw.
- Overhead med ball throw (kneeling).
- Rotational med ball throw.
- Med ball chest launch .
- Landmine punch test.
Speed tests
- 20m,30m,40m,50m,60m sprint tests.
- 30m flying sprint.
- Swimming 100m.
- 5m sprint test.
- 10m sprint test.
- Flying sprints of different distances.
Agility Tests
- Illinois agility test.
- T-test.
- 505 agility test.
- 20m 5-10-5 agility shuttle.
- 20-yard shuttle run.
- 40-yard shuttle run.
- 3 cone drill (L-Run).
- SEMO agility run.
- Zig-Zag test.
- Figure of 8 agility run.
- Hexagon agility test.
- Box drill.
- Arrowhead drill.
- Balsom agility run.
- 10x5m shuttle.
- 505 Test.
- 10-5 Test.
- Lateral Shuffle Test.
For elderly
- AAHPERD agility test.
- 8 foot up and go.
- Sitting and rising test.
Cardiovascular endurance/ Aerobic tests
- Yo-Yo intermittent test.
- V02Max test.
- Astrand treadmill test.
- 30-15 intermittent test.
- 1KM run.
- 1-mile walk test.
- 1.6km run.
- 2km run.
- 5km run.
- 6-minute run.
- 6-minute walk test.
- 12-minute cooper run.
- 10m beep test.
- Cycle 12-minute test.
- 1km swim time trial.
- Multistage Fitness Test.
For elderly
- Rockport Walk Test.
- Step Test.
Anaerobic capacity tests
- 30 second Wingate test.
- 500m rowing ergo test.
- 300m run.
- 400m run.
- 800m run.
- Sprint fatigue test (10x 30m sprint every 30 seconds).
- Repeated sprint ability test (10x20m sprints every 20 seconds).
- Cycling repeated sprint test.
- Arm crank (2x15 seconds).
- Quick strike punching test.
Flexibility tests
Trunk and lower body
- Sit and reach.
- V-sit test.
- Toe touch.
- Stand and reach.
- Groin flexibility.
- Calf flexibility.
- Side bending test.
- Simple trunk rotation test.
Shoulder rotation and flexion
- Shoulder flex tests.
- Shoulder circumduction.
- Shoulder raise.
Shoulder reach
- Back stretch test.
- Apley’s shoulder scratch test.
- Shoulder reach flexibility test.
- Shoulder stretch.
Full Body
- Overhead Squat Test.
Coordination tests
- Stick flip coordination.
- Wall toss.
- Block transfer.
- Soda pop test.
- Plate tapping.
- Light board test.
- Shark Skills Test.
- Landing Error Scoring System test.
- Modified BASS Balance test.
- Multiple Single-Leg Hop Stabilisation test.
- STAR Excursion Balance test.
- Y-Balance test.
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Body composition
- Bioelectrical independence (Weight, Body fat and muscle mass).
- Skin folds.
- Weighing scales.
- Body measurements (girths, breadths and lengths).