The beeps get faster as the tape progresses and is divided into stages to help monitor your progress at subsequent tests.The participants must run between 20m markers, in time with the tape.For this test, you need a bleep test tape or cd which has recorded ‘bleeps’ at pre-determined intervals.Record the distance travelled to the closest 100m.Following a 10-minute warm-up, run as far as you can in 12 minutes.These tests measure how aerobically fit an individual is. The test is stopped when the athlete cannot continue.The athlete must start standing either side of the belt and begin the test by getting on the belt at full speed.Following a warm-up, set the treadmill at 8 miles/hr and a 20% gradient.Following tests are expected to produce faster times for each of the sprints.Following a 10- minute warm-up, 6 x 35m sprints are performed, with 10 seconds in-between for rest and turn-around.RAST (Running-based Anaerobic Sprint Test) These tests measure running speed endurance. This process of fatiguing a muscle (or muscle group) to measure its endurance can be repeated with any body part.Make sure you define before-hand what counts as a sit-up!.As above, repeated as many sit-ups as possible without rest.This test measures the endurance of your upper body muscles.Perform as many press-ups as you can without rest.These tests measure strength endurance of specific muscle groups.
Start behind a starting line, jump from two feet and land on two feet as far as possible.This test measures the power in your leg muscles.Your score is the difference between your standing and jumping score.Still standing sideways, jump as high as you can, marking the point you can reach.Stand sideways on to a wall with the arms raised above you, mark the highest point you can reach.
Record the time between metres 20 and 50.Acceleration must be eliminated and so a flying start of 20m is recommended.If you feel you could have lifted more, do not attempt to do so on the same day as your muscles will be fatigued and so reduce the reliability of the test.
Ensure you are fully warmed up prior to attempting to lift your estimated 1RM.
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