Fitness Testing

This lesson covers the fitness tests required by the Edexcel GCSE PE specification (1PE0). For each test you must know: (1) which component of fitness it measures, (2) the procedure for carrying out the test, (3) the units of measurement, and (4) how to interpret the results. Note that Edexcel uses the 35-metre sprint test for speed (not 30 m, as used by some other exam boards).

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Health-Related Fitness Tests

Cooper 12-Minute Run Test

Detail	Information
Component tested	Cardiovascular endurance
Equipment	Marked running track or area, stopwatch, cones
Procedure	The performer runs as far as possible in exactly 12 minutes. The total distance covered is recorded.
Units	Metres (m)
Interpretation	Greater distance = higher cardiovascular endurance. Compare to normative data tables.

Multi-Stage Fitness Test (Bleep Test)

Detail	Information
Component tested	Cardiovascular endurance
Equipment	20 m measured distance, cones, audio recording, flat non-slip surface
Procedure	Performers run back and forth over 20 m, keeping pace with audio bleeps. The gap between bleeps gets shorter each level. The test ends when the performer fails to reach the line before the bleep on two consecutive occasions.
Units	Level and shuttle (e.g. Level 10, Shuttle 6)
Interpretation	Higher level = greater cardiovascular endurance. Can estimate VO2 max.

Sit and Reach Test

Detail	Information
Component tested	Flexibility (lower back and hamstrings)
Equipment	Sit and reach box
Procedure	Performer sits with legs straight, feet flat against the box. They reach forward as far as possible with both hands, holding the furthest point for two seconds.
Units	Centimetres (cm)
Interpretation	Greater distance = better flexibility. A negative score means the performer could not reach their toes.

Grip Dynamometer Test

Detail	Information
Component tested	Strength (grip/hand strength)
Equipment	Hand grip dynamometer
Procedure	Performer holds the dynamometer in their dominant hand, arm by their side, and squeezes as hard as possible. Best of three attempts is recorded.
Units	Kilograms (kg)
Interpretation	Higher reading = greater grip strength.

One-Rep Max (1RM) Test

Detail	Information
Component tested	Maximal strength
Equipment	Weight-training equipment (e.g. bench press, leg press)
Procedure	The performer progressively increases the weight lifted until they find the maximum weight they can lift once with correct technique. Adequate rest between attempts.
Units	Kilograms (kg)
Interpretation	Higher weight = greater maximal strength.

Skinfold Callipers / BMI

Detail	Information
Component tested	Body composition
Equipment	Skinfold callipers (for skinfold test); scales and height measure (for BMI)
Procedure (skinfold)	Callipers measure the thickness of subcutaneous fat at specific body sites (e.g. triceps, biceps, subscapular, suprailiac). Measurements are added and compared to normative data.
Procedure (BMI)	BMI = weight (kg) ÷ height² (m²).
Units	Millimetres (mm) for skinfold; kg/m² for BMI
Interpretation (skinfold)	Lower total = lower body fat percentage.
Interpretation (BMI)	Below 18.5 = underweight; 18.5–24.9 = normal; 25–29.9 = overweight; 30+ = obese.

Exam Tip: BMI does not distinguish between fat mass and muscle mass. A muscular athlete may have a high BMI but a low body fat percentage. Skinfold callipers are more accurate for athletes.

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Skill-Related Fitness Tests

35-Metre Sprint Test

Detail	Information
Component tested	Speed
Equipment	35 m measured distance, stopwatch or timing gates, flat non-slip surface
Procedure	The performer sprints 35 m as fast as possible from a standing start. Time is recorded.
Units	Seconds (s)
Interpretation	Shorter time = greater speed.

Exam Tip: Edexcel uses the 35-metre sprint test, not the 30 m sprint used by some other boards. Make sure you write 35 m in the exam.

Illinois Agility Test

Detail	Information
Component tested	Agility
Equipment	Flat surface, 8 cones, stopwatch, measuring tape (10 m × 5 m course)
Procedure	Cones are set out in a standard pattern. The performer starts lying face down. On "Go," they sprint, weave through centre cones, and sprint to the finish.
Units	Seconds (s)
Interpretation	Shorter time = greater agility.

graph LR
    S["Start<br>(face down)"] --> A["Sprint to first cone"]
    A --> B["Weave through<br>centre cones"]
    B --> C["Sprint back"]
    C --> D["Weave through<br>centre cones"]
    D --> F["Sprint to Finish"]

    style S fill:#e74c3c,color:#fff
    style F fill:#27ae60,color:#fff

Stork Stand Test

Detail	Information
Component tested	Static balance
Equipment	Flat surface, stopwatch
Procedure	The performer stands on their dominant leg, places the sole of the other foot against the inside of the standing knee, and puts hands on hips. On "Go," they raise the heel so they are on the ball of the foot. Timing stops when the raised foot moves or the heel touches down.
Units	Seconds (s)
Interpretation	Longer time = greater static balance.

Wall Throw Test

Detail	Information
Component tested	Coordination (hand-eye)
Equipment	Tennis ball, wall, stopwatch
Procedure	The performer stands 2 m from a wall and throws a tennis ball with one hand, catching it with the other. They alternate hands for 30 seconds.
Units	Number of successful catches
Interpretation	More catches = greater coordination.

Ruler Drop Test

Detail	Information
Component tested	Reaction time
Equipment	30 cm ruler
Procedure	A partner holds the ruler vertically between the performer's open thumb and finger at the 0 cm mark. The partner drops it without warning and the performer catches it. Distance fallen is recorded.
Units	Centimetres (cm)
Interpretation	Shorter distance = faster reaction time.

Vertical Jump Test

Detail	Information
Component tested	Power (explosive strength)
Equipment	Wall, chalk, tape measure
Procedure	Performer marks standing reach height. Jumps as high as possible and marks the wall at the peak. The difference between the two marks is the score.
Units	Centimetres (cm)
Interpretation	Greater height = greater power.

Standing Broad Jump (Standing Long Jump)

Detail	Information
Component tested	Power (explosive strength)
Equipment	Tape measure, flat surface, starting line
Procedure	Performer stands behind a line, jumps forward as far as possible, landing on both feet. Distance from the start line to the nearest heel is measured.
Units	Centimetres (cm) or metres (m)
Interpretation	Greater distance = greater power.

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Summary Table