Tests to measure your physical capacities

TESTS TO MEASURE YOUR PHYSICAL CAPACITIES

MERCEDES GARCÍA CALATAYUDDpto. Educación Física

WHAT IS A PHYSICAL CONDITION TEST?

A TEST IS AN EXERCISE OR ACTIVITY TO MEASURE YOUR PHYSICAL CAPACITIES

WE CAN MEASURE :

• The distance we are able to run in some time.

• The distance we are able to throw any object.

• The distance we can jump….

to measure distances we need a tape measure

WE CAN MEASURE :

• The amount of repetitions we are able to do of any exercise

• The amount of times we are able to run around a field….

WE CAN MEASURE :

• The time we spend to run a distance

• The time we spend to do any activity…

To measure time we need a chronometer

PHYSICAL CAPACITIES

STRENGTH STAMINA

FLEXIBILITY SPEED

PHYSICAL CAPACITIES

STRENGTH STAMINA

FLEXIBILITY SPEED

TESTS WE WILL USE TO MEASURE YOUR STRENGHT

ARMS STRENGTH: MEDICINE BALL THROWING

LEGS STRENGTH:STANDING LONG JUMP

ABDOMINAL STRENGTH:THE 30 SECONDS TRUNK FLEXIONEXTENSION

TESTS WE WILL USE TO MEASURE YOUR STRENGHT

ARMS STRENGTH: MEDICINE BALL THROWING

LEGS STRENGTH:STANDING LONG JUMP

ABDOMINAL STRENGTH:THE 30 SECONDS TRUNK FLEXIONEXTENSION

MEDICINE BALL THROWING

Feet parallel, sligtly

apart and without

stepping on the line

on the ground.

MEDICINE BALL THROWING

Ball is held with both hands,

above and behind the head.

MEDICINE BALL THROWING

Throw the ball forward as far as you can.

MEDICINE BALL THROWINGFlexing/bending your

legs is allowed,

… but jumping is not allowed

You will have two attemps and I will write down your best effort.

HORIZONTAL JUMP TEST

Feet parallel, sligtly

apart and without

stepping on the line

on the ground.

HORIZONTAL JUMP TEST

Jump forward pushing off with both legs to propel yourself as far as you can go.

HORIZONTAL JUMP TEST

Touching the ground with the hands is not allowed.

You will have two attemps and will write down your best effort.

THE 30 SECONDS TRUNK FLEXION-EXTENSION

Lying with your back on the mat.Your knees bent and your hand behind your

neck.

THE 30 SECONDS TRUNK FLEXION-EXTENSION

You have to flex and strech

your trunk as many time as

possible in 30 seconds.

It is not necessary to bend to your knees.

WE WILL MEASURE YOUR STAMINA BY

TEST DE COURSE NAVETTE

(BEEP TEST)

COURSE NAVETTE (BEEP TEST)You have to run a distance of 20

metres repeatedly for as long as possible.

Move from one end of the line to the other,starting each lap when the recorded “beep” is sounded.

COURSE NAVETTE (BEEP TEST)Each minute the signal between lap is

shorter.If you can’t reach the end of the line

by the time the beep sounds, you should stop the test, remembering what level was mentioned the last time you heard the beep.

TEST WE WILL USE TO MEASURE YOUR FLEXIBILITY

DEEP TRUNK FLEXION

DEEP TRUNK FLEXION

Feet parallel, 76 centimetres apart and inside the lines on the ground.

76 CENTIMETERS

You have to flex your trunk and, with your fingers, you have to push slowly a piece of wood over the tape measure placed betwen your feet

DEEP TRUNK FLEXION

DEEP TRUNK FLEXIONFlexing/bending your

legs is allowed,

… but going up the front part of yourFeet is not allowed

You will have two attemps and I will write down your best effort.

TEST WE WILL USE TO MEASURE YOUR SPEED

RUN OF 50 METRES

RUN OF 50 METRES

You will have to run as fast as posible a distance of 50 metres.

Ready, set, go

START

FIN

ISH

50 METRES

RUN OF 50 METRES

You will run twice

and I will write down

your best effort.

TRY IT AND

GOOD LUCK