Fitness Testing — Procedures and Protocols

This lesson covers all eleven fitness tests required by the AQA GCSE PE specification (3.1.3). For each test, you must know the component of fitness it measures, the equipment needed, the full procedure, and how to record and interpret the results. You may be asked to describe procedures in detail in the exam.

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Why We Test Fitness

Before looking at individual tests, it is important to understand the reasons for fitness testing. These are covered in more detail in Lesson 4, but as context:

• To identify strengths and weaknesses in a performer's fitness profile.
• To set baseline data before a training programme begins.
• To monitor progress and the effectiveness of a training programme.
• To provide motivation and goal-setting targets.
• To compare against national averages or normative data.

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1. Illinois Agility Test

Component tested: Agility

Equipment: Flat surface, 8 cones, stopwatch, measuring tape.

Procedure:

1. Set up a course 10 metres long and 5 metres wide using four cones to mark the corners.
2. Place four cones in a straight line down the centre of the course, spaced 3.3 metres apart.
3. The participant lies face down at the start line with their hands at shoulder level.
4. On the command "Go", the stopwatch is started and the participant gets up and sprints the length of the course.
5. They weave in and out of the four central cones and then sprint back.
6. They weave through the central cones again and sprint to the finish line.
7. The time is recorded in seconds to the nearest 0.1 second.
8. Compare the result to national averages for age and gender.

Recording: Time in seconds. A lower time indicates better agility.

Rating	Males (seconds)	Females (seconds)
Excellent	< 15.2	< 17.0
Good	15.2–16.1	17.0–17.9
Average	16.2–18.1	18.0–21.7
Below average	18.2–19.3	21.8–23.0
Poor	> 19.3	> 23.0

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2. Stork Stand Test

Component tested: Static balance

Equipment: Flat, non-slip surface, stopwatch.

Procedure:

1. The participant removes their shoes and stands on their preferred (dominant) foot.
2. They place the non-standing foot against the inside of the standing leg's knee.
3. They place their hands on their hips.
4. On the command "Go", the participant raises their standing heel off the ground so they are balancing on the ball of their foot.
5. The stopwatch starts as the heel is raised.
6. The stopwatch is stopped when:
   • The supporting foot moves from its position, OR
   • The hands come off the hips, OR
   • The non-standing foot moves away from the knee.
7. The best of three attempts is recorded in seconds.

Recording: Time in seconds. A longer time indicates better static balance.

Rating	Males (seconds)	Females (seconds)
Excellent	> 50	> 30
Good	40–50	23–30
Average	25–39	15–22
Below average	10–24	8–14
Poor	< 10	< 8

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3. Multi-Stage Fitness Test (Bleep Test)

Component tested: Cardiovascular endurance

Equipment: Flat surface at least 20 metres long, 2 sets of cones or lines 20 metres apart, pre-recorded audio track, speaker.

Procedure:

1. Mark out a 20-metre distance with cones or lines.
2. The participant stands behind the start line.
3. The pre-recorded audio plays a series of bleeps at set intervals. The participant must run from one line to the other and arrive before (or on) the bleep.
4. The time between bleeps gets progressively shorter with each level, requiring the participant to run faster.
5. If the participant fails to reach the line before two consecutive bleeps, they are eliminated.
6. The level and shuttle number reached are recorded.
7. This can be converted into a predicted VO₂ max (maximum oxygen uptake in ml/kg/min) using a conversion table.

Recording: Level and shuttle number. A higher level indicates better cardiovascular endurance.

Rating	Males (level)	Females (level)
Excellent	13+	12+
Good	11–12	9–11
Average	8–10	6–8
Below average	6–7	4–5
Poor	< 6	< 4

Exam Tip: The multi-stage fitness test is sometimes called the "bleep test" or "beep test." In the exam, use the full name "multi-stage fitness test" for clarity.

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4. Wall Toss Test (Alternate Hand Wall Toss)

Component tested: Coordination (specifically hand-eye coordination)

Equipment: A smooth wall, a tennis ball, masking tape (to mark a line 2 metres from the wall), stopwatch.

Procedure:

1. Mark a line 2 metres from the wall.
2. The participant stands behind the line.
3. On the command "Go", the participant throws the ball underarm against the wall with one hand and catches it with the other hand.
4. They immediately throw the ball back with the catching hand and catch with the opposite hand.
5. Continue alternating hands for 30 seconds.
6. Count the total number of successful catches.

Recording: Number of catches in 30 seconds. A higher number indicates better coordination.

Rating	Score (catches)
Excellent	> 35
Good	30–35
Average	20–29
Below average	15–19
Poor	< 15

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5. Sit and Reach Test

Component tested: Flexibility (specifically hamstring and lower back flexibility)

Equipment: Sit and reach box (or a bench and ruler).

Procedure:

1. The participant removes their shoes and sits on the floor with legs straight and feet flat against the sit and reach box.
2. They place one hand on top of the other with palms facing down.
3. They reach forward slowly and smoothly, pushing the marker along the top of the box as far as possible.
4. They hold the furthest point for at least 2 seconds.
5. The distance reached is recorded in centimetres.
6. No bouncing or jerking movements are allowed.
7. The best of three attempts is recorded.

Recording: Distance in centimetres. A positive score means the participant reached beyond their toes; a negative score means they could not reach their toes.

Rating	Males (cm)	Females (cm)
Excellent	> 14	> 15
Good	11–14	12–15
Average	7–10	7–11
Below average	4–6	4–6
Poor	< 4	< 4

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6. Sit-Up Bleep Test (Abdominal Conditioning Test)

Component tested: Muscular endurance (specifically abdominal muscles)

Equipment: Mat, pre-recorded audio track, speaker.

Procedure:

1. The participant lies on their back on a mat with knees bent at 90° and feet flat on the floor (a partner may hold their feet).
2. Arms are crossed over the chest with hands placed on opposite shoulders.
3. A pre-recorded audio track plays bleeps at set intervals.
4. On each bleep, the participant performs one sit-up (curling up until their elbows touch their thighs) and returns to the start position before the next bleep.
5. The time between bleeps gets shorter with each level.
6. The test ends when the participant fails to keep up with the bleeps for two consecutive sit-ups.
7. The level and number of sit-ups reached are recorded.

Recording: Level and sit-up number. A higher score indicates better muscular endurance of the abdominal muscles.

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7. Vertical Jump Test (Sergeant Jump Test)

Component tested: Power (explosive strength of the legs)

Equipment: Wall, chalk, measuring tape (or a vertical jump board).

Procedure:

1. The participant stands sideways to the wall with their feet flat on the floor.
2. They reach up with the arm closest to the wall and mark the highest point they can reach (the standing reach height).
3. The participant then bends their knees, swings their arms, and jumps as high as possible, marking the highest point at the peak of the jump.
4. The difference between the standing reach height and the jump height is the vertical jump score.
5. The best of three attempts is recorded.

Recording: Distance in centimetres. A greater distance indicates more leg power.

Rating	Males (cm)	Females (cm)
Excellent	> 65	> 58
Good	50–65	47–58
Average	40–49	36–46
Below average	30–39	26–35
Poor	< 30	< 26

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8. Ruler Drop Test

Component tested: Reaction time

Equipment: A 30 cm ruler.

Procedure:

1. The participant sits with their dominant forearm resting on the edge of a table, with their hand extending over the edge.
2. The tester holds the ruler vertically between the participant's open thumb and index finger, with the 0 cm mark level with the top of the participant's thumb.
3. Without warning, the tester releases the ruler.
4. The participant catches the ruler as quickly as possible by closing their thumb and finger.
5. The distance the ruler fell is read from the top of the thumb (in centimetres).
6. A shorter distance indicates a faster reaction time.
7. The best of three attempts (or the average) is recorded.

Recording: Distance in centimetres. A shorter distance indicates better reaction time.

Rating	Score (cm)
Excellent	< 7.5
Good	7.5–15.9
Average	15.9–20.4
Below average	20.4–28
Poor	> 28

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9. One Rep Max Test

Component tested: Maximal strength

Equipment: Free weights (barbell and weight plates), weight bench (if performing a bench press), safety equipment, spotter.

Procedure:

1. The participant warms up thoroughly with light cardio and stretching.
2. They perform 8–10 repetitions with a light weight.
3. The weight is gradually increased while the number of repetitions decreases (e.g., 5 reps, then 3 reps, then 1 rep).
4. After adequate rest (2–4 minutes between attempts), the participant attempts a single repetition with the heaviest weight they can lift with correct technique.
5. The weight is increased until the participant can no longer complete a full repetition.
6. The last successful weight lifted is their one rep max (1RM).
7. A spotter must always be present for safety.

Recording: Weight in kilograms. A higher weight indicates greater maximal strength.

Exam Tip: The one rep max test has significant safety considerations. Always mention warming up, using a spotter, and using correct technique when describing this test.

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10. 30-Metre Sprint Test

Component tested: Speed