Fitness test for juniors

1. Physical Fitness Testing System

2. S.no. Name
Class/Se
c
Height Weight
20m
Sprint
Vertical
Jump
Standing
Broad
Jump
Beep
Test
Agility Plank Pushups
1
2
3
4
5
6
7
8
9
10
11
12

3. • Height
• Weight
• Speed Test (20m Sprint)
• Core/Body Strength Test (Vertical Jump)
• Legs Strength (Standing Broad Jump)
• Endurance Test (Fitness gram Pacers Test)
• Agility Test
• Plank
• Pushups

4. Speed Test (20m Sprint)
Rating Points men women
very good 50 < 2.40 < 2.65
Good 40 2.40 – 2.55 2.65 – 2.8
Average 30 2.55 – 2.65 2.8 – 3.0
Fair 20 2.65 – 2.8 3.0 – 3.1
Poor 10 > 2.8 > 3.1

5. Vertical Jump Test

6. • The athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the
ground, the point of the fingertips is marked or recorded. This is called the standing reach height.
• The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist
in projecting the body upwards. Attempt to touch the wall at the highest point of the jump.
• The difference in distance between the standing reach height and the jump height is the score.
males females
rating (inches) (cm) (inches) (cm)
excellent > 28 > 70 > 24 > 60
very good 24 - 28 61-70 20 - 24 51-60
above average 20 - 24 51-60 16 - 20 41-50
average 16 - 20 41-50 12 - 16 31-40
below average 12 - 16 31-40 8 - 12 21-30
poor 8 - 12 21-30 4 - 8 11-20
very poor < 8 < 21 < 4 < 11

7. Standing Broad Jump

8. Age Very Poor
Below
Average
Average Good Very Good Excellent
9 104.6 120 127 138.6 147.2 159.8
10 111.1 129.3 135 148 152.7 160
11 117.4 143 148 155.6 164 168
12 137.4 158 161 169.6 178 182.6
13 135 153.5 160 175 179.5 183
14 130.3 153.3 160.4 178 183 192.4
15 132.2 153 164.8 176.4 181.8 192
16 135 164.4 172.2 190 200 210.4
17 150 175 184.8 200 210 216.2
18 146.2 160 172.6 190.2 196 200.2
The athlete stands behind a line marked on the ground with feet slightly
apart. A two-foot take-off and landing is used, with swinging of the arms and
bending of the knees to provide forward drive. The subject attempts to jump
as far as possible, landing on both feet without falling backwards.

9. Fitness gram Pacers Test

10. • The Fitness Gram PACER Test is a multistage aerobic capacity test that
progressively gets more difficult as it continues.
• The test is used to measure a student's aerobic capacity as part of the Fitness Gram
assessment. Students run back and forth as many times as they can, each lap
signaled by a beep sound. The test get progressively faster as it continues until the
student reaches their max lap score.
For Males
Age Poor Fair Average Good Very Good Excellent
12-13 yrs 19 34 46 57 70 92
14-15 yrs 30 43 56 71 81 108
16-17 yrs 33 50 64 82 98 125
17-18 yrs 34 53 67 85 100 128
For Females
Age Poor Fair Average Good Very Good Excellent
12-13 yrs 13 21 34 43 56 75
14-15 yrs 19 35 46 57 69 90
16-17 yrs 25 39 53 66 80 105
17-18 yrs 28 40 54 68 85 113

11. Agility Test

12. Males (seconds) Females (seconds)
Excellent < 9.5 < 10.5
Very Good 9.5 to 10.5 10.5 to 11.5
Good 10.5 to 11.5 11.5 to 12.5
Average 11.5 to 12.5 12.5 to 13.5
Below Average 12.5 to 13.5 13.5 to 14.5
Poor 13.5 to 14.5 14.5 to 15.5
Very Poor > 14.5 > 15.5
The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the
base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also
touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and
touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and
run backwards to cone A. The stopwatch is stopped as they pass cone A.

13. Plank Test

14. • The aim of this test is to hold an elevated position for as long as possible.
• Start with the upper body supported off the ground by the elbows and forearms,
and the legs straight with the weight taken by the toes. The hip is lifted off the
floor creating a straight line from head to toe. As soon as the subject is in the
correct position, the stopwatch is started. The head should be facing towards the
ground and not looking forwards.
• The test is over when the subject is unable to hold the back straight and the hip is
lowered.
Rating Time
Excellent > 6 minutes
Very Good 4-6 minutes
Good 2-4 minutes
Average 1-2 minutes
below average 30-60 seconds
poor 15-30 seconds
very poor < 15 seconds

15. Pushups

16. Male (age) Poor
Below
Average
Average Good Excellent
8 - 14 <5 5-11 12-17 18-22 >23
15 - 19 <17 18-22 23-28 29-38 >36
Female (age) Poor
Below
Average
Average Good Excellent
8 - 14 <5 5-8 9-12 12-15 >16
15 - 19 <11 12-17 18-24 25-32 >33
Use the standard "military style" push-up technique. The starting position is facing down with your
weight distributed on the hands and feet, arms straight. The body is rigid and straight, and the hands
are placed approximately shoulder width apart. Lower your body until your chest nears the floor at
the bottom of the movement, and then return up to the starting position. This is one repetition.
Women have the additional option of using the "bent knee" technique. To do this, kneel on the floor,
hands on either side of the chest and keep your back straight. Lower the chest down towards the
floor, always to the same level each time, either till your elbows are at right angles or your chest
touches the ground.