Fitness Testing — Procedures and Protocols

This lesson covers the fitness tests required by the OCR GCSE PE specification (J587). 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. OCR Paper 1 regularly includes questions asking you to describe a test protocol or link a test to a component of fitness.

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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 by age and gender.

Multi-Stage Fitness Test (MSFT / 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 time between bleeps decreases each level. The test ends when the performer fails to reach the line before the bleep on two consecutive occasions.
Units	Level and shuttle number (e.g. Level 9, Shuttle 4)
Interpretation	Higher level = greater cardiovascular endurance. Results can be used to estimate VO2 max.

Press-Up Test

Detail	Information
Component tested	Muscular endurance (upper body)
Equipment	Flat surface, stopwatch
Procedure	The performer completes as many correct press-ups as possible in 60 seconds. The chest must touch the floor on each repetition and the arms must fully extend at the top.
Units	Number of press-ups
Interpretation	More repetitions = greater upper-body muscular endurance.

Sit-Up Test

Detail	Information
Component tested	Muscular endurance (abdominal muscles)
Equipment	Mat, stopwatch
Procedure	The performer lies on their back with knees bent at 90 degrees, feet flat on the floor (a partner may hold the feet). Arms are crossed over the chest. They perform as many sit-ups as possible in 60 seconds, touching elbows to knees on each repetition.
Units	Number of sit-ups
Interpretation	More repetitions = greater abdominal muscular endurance.

Grip Dynamometer Test

Detail	Information
Component tested	Strength (grip/hand strength)
Equipment	Hand grip dynamometer
Procedure	The performer holds the dynamometer in their dominant hand, arm by their side, and squeezes as hard as possible. Three attempts are taken and the best score 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 is given between attempts.
Units	Kilograms (kg)
Interpretation	Higher weight = greater maximal strength for that muscle group.

Sit and Reach Test

Detail	Information
Component tested	Flexibility (lower back and hamstrings)
Equipment	Sit and reach box
Procedure	The performer sits on the floor with legs straight and feet flat against the box. They reach forward with both hands as far as possible, 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.

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Skill-Related Fitness Tests

30-Metre Sprint Test

Detail	Information
Component tested	Speed
Equipment	30 m measured distance, stopwatch (or timing gates), flat non-slip surface
Procedure	The performer sprints 30 m as fast as possible from a standing start. Time is recorded.
Units	Seconds (s)
Interpretation	Shorter time = greater speed.

Standing Broad Jump (Standing Long Jump)

Detail	Information
Component tested	Explosive strength / power (lower body)
Equipment	Tape measure, flat non-slip surface, starting line
Procedure	The performer stands behind a line with feet shoulder-width apart. They jump as far forward as possible, landing on both feet. Distance is measured from the starting line to the nearest point of landing (usually the heel).
Units	Centimetres (cm) or metres (m)
Interpretation	Greater distance = greater lower-body power.

Vertical Jump Test

Detail	Information
Component tested	Explosive strength / power (lower body)
Equipment	Wall, chalk, tape measure (or vertical jump board)
Procedure	The performer stands side-on to a wall and reaches up with the nearest hand to mark their standing reach height. They then jump as high as possible and mark the wall at the peak of the jump. The difference between the two marks is recorded.
Units	Centimetres (cm)
Interpretation	Greater difference = greater vertical explosive power.

Illinois Agility Test

Detail	Information
Component tested	Agility
Equipment	Flat surface, 8 cones, stopwatch, measuring tape
Procedure	Cones are arranged in a standard pattern (10 m long, 5 m wide, with four cones spaced 3.3 m apart in the centre). The performer starts lying face down. On "Go," they sprint, weave through the 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<br>first cone"]
    A --> B["Weave through<br>centre cones"]
    B --> C["Sprint back"]
    C --> D["Weave through<br>centre cones"]
    D --> F["Sprint to<br>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 of the standing foot so they are balancing on the ball of the foot. Timing stops when the raised foot moves away from the knee or the heel touches the floor.
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 against the wall with one hand and catches it with the other, alternating hands. They repeat this as many times as possible in 30 seconds.
Units	Number of successful catches
Interpretation	More catches = greater hand-eye 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 index finger, with the 0 cm mark level with the top of the performer's fingers. The partner drops the ruler without warning and the performer catches it as quickly as possible. The distance the ruler falls before being caught is recorded.
Units	Centimetres (cm)
Interpretation	Shorter distance = faster reaction time.

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Summary Table: Tests Matched to Components