FITNESS TEST

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Most Popular Tests
1. Beep

There are many alternative names now for the shuttle run fitness test, including Beep Test, Bleep Test, YoYo Test and the Pacer test. With this test the participants run back and forth across the gym or training pitch between two lines/markers set twenty meters apart until the players fails to reach the mark at the 'beep' on three consecutive laps or shuttles. The test is usually performed indoor and the speed of the participants is determined by the interval between the audio beeps played on a CD player, cassette or laptop.

Further Reading.

1. Kajian oleh Dr.Julisama Jani (UPSI).

Useful Link

1. http://www.brucebrownlee.com/coaching/fitness/beeptest.htm .

2. www.Fieldhockeytraining.com

3. http://www.drmirkin.com/indek.html 

2. Sit and Reach

3. Skinfolds

Skinfold calipers are used to measure the thickness of subcutaneous fat at various locations on the body.The medical and fitness industries have developed specific formulas to predict body fat based on your gender, age, weight, height and skinfold measurements. These formulas have been correlated for accuracy against more invasive body fat monitoring such as underwater (hydrostatic) weighing. Skinfold testing is an easy, portable and convenient procedure that can be performed in the privacy of your home at any time you desire to monitor your body fat levels.

Rujukan: 1. http://www.healthgoods.com

4. Handgrip Strength

Rujukan: 1.http://www.topendsports.com/

5. Vertical Jump

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6. Home Pushup

To start your toes should be on the ground, feet together or shoulder width apart and palms flat. Your back should be straight and you can either look forward or down. Your arms should be in the lock position. To reach the down position, keep your body straight then bend your arms to a 90 degree angle from shoulder to elbow. After this has been achieved, push your body back to the full lock arm position. This is one push-up.You can rest in either the full arm lock position or in the 90 degree position. Image from http://www.defence.gov.au

7. Illinois Agility

8. Home Situp

To start legs are bent at 90 degrees and your feet are either flat or with heels on the ground. Feet can be either held or anchored. Keep you arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable. To sit up, keep your hands in contact with your legs until your wrists come to the top of your knee caps. Once this has occurred, lower to the start position. This should take 3 seconds and is counted as one sit-up.

Image from http://www.defence.gov.au

9. Home Step

10. Cooper

Rujukan :

1. http://www.brianmac.co.uk

2. Calculate your cardiovascular fitness... CLICK HERE

3. http://sportsmedicine.about.com

Five Critical Facts You Must Know to Turn

Your Lower Body Into a Firm and Sexy

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