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Sit and Reach Test
The sit and reach test is a flexibility test for the hamstrings and lower back.
The test involves pushing an indicator from shin level past your toes with your knees straight.
Vertical leap Test
The vertical leap Test is a leg power test, assessing how high you are able to jump relative to your height.
Cadence Pushup Test
Candidates are to conduct maximum repartitions of two second cadence push ups. For more information see the Push ups link.
Seven Stage Sit up Test
Level
Rating
Description
0
Very poor Cannot perform level 1
1
Poor
With arms extended, the athlete curls up so that the wrists reach the knees
2
Fair
With arms extended, the athlete curls up so that the elbows reach the knees
3
Average
With the arms held together across abdominals, the athletes curls up so that the chest touches the thighs
4
Good
With the arms held across chest, holding the opposite shoulders, the athlete curls up so that the forearms touch the thighs
5
With the hands held behind head, the athlete curls up so
good
6
Very
that the chest touches the thighs
Excellent
As per level 5, with a 5 lb (2.5 kg) weight held behind head, chest touching the thighs
7
Elite
As per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the thighs
Cadence Heaves Test
Candidates are to conduct maximum repartitions of four second cadence
Heaves with a one second pause at the top and bottom. For more information see the Heaves link.
Agility Test
The Agility Test is a best effort run through a series of cones 2.5m apart. The participants must start from a stationary position and run correctly around the cones (see below) to the finish line ensuring both feet pass around all cones.
This test is conducted in PT Gear.
20m Multistage Fitness Test (Beep Test)
The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also
The sit and reach test is a flexibility test for the hamstrings and lower back.
The test involves pushing an indicator from shin level past your toes with your knees straight.
Vertical leap Test
The vertical leap Test is a leg power test, assessing how high you are able to jump relative to your height.
Cadence Pushup Test
Candidates are to conduct maximum repartitions of two second cadence push ups. For more information see the Push ups link.
Seven Stage Sit up Test
Level
Rating
Description
0
Very poor Cannot perform level 1
1
Poor
With arms extended, the athlete curls up so that the wrists reach the knees
2
Fair
With arms extended, the athlete curls up so that the elbows reach the knees
3
Average
With the arms held together across abdominals, the athletes curls up so that the chest touches the thighs
4
Good
With the arms held across chest, holding the opposite shoulders, the athlete curls up so that the forearms touch the thighs
5
With the hands held behind head, the athlete curls up so
good
6
Very
that the chest touches the thighs
Excellent
As per level 5, with a 5 lb (2.5 kg) weight held behind head, chest touching the thighs
7
Elite
As per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the thighs
Cadence Heaves Test
Candidates are to conduct maximum repartitions of four second cadence
Heaves with a one second pause at the top and bottom. For more information see the Heaves link.
Agility Test
The Agility Test is a best effort run through a series of cones 2.5m apart. The participants must start from a stationary position and run correctly around the cones (see below) to the finish line ensuring both feet pass around all cones.
This test is conducted in PT Gear.
20m Multistage Fitness Test (Beep Test)
The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also