This document outlines various fitness tests and assessments including measurements of girth, skin folds, limb length, balance, agility, power, coordination and reaction time. It provides norms and classifications for test results including excellent, above average, average, below average and poor. The tests are intended to evaluate components of fitness like flexibility, balance, muscular endurance and power for individuals.

1. Fitness Assessment
Dr. Mumux Mirani (MPT Sports)
Asst. Professor
S. R. C. P.

2. Fitness means running???

5. Physical
Activity
Pyramid

6. PAR-Q

9. Girth Measurement:

10. Waist-Hip Ratio:

11. Skin-fold measurement:
 Abdominal
 Triceps
 Biceps
 Chest
 Midaxillary
 Subscapular
 Medial Calf
 Suprailium
 Thigh

13. Power – Vertical jump test(Sargent jump, vertical leap)
 Distance from M1(Standing reach) to M2(Jumping Reach):
 Power Assessment result:
 The following are national norms for 16 to 19 year olds (Davis 2000)
 The following table is for adult athletes (20+) (Arkinstall 2010)
Gender Excellent Above average Average Below average Poor
Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cm
Female >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm
Gender Excellent Above Average Average Below Average Poor
Male >70cm 56 - 70cm 41 - 55cm 31 - 40cm <30cm
Female >60cm 46 - 60cm 31 - 45cm 21 - 30cm <20cm

16. Agility – T agility test
Grade Men Women
Excellent <9.5 10.5
Good 9.5-10.5 10.5-11.5
Average 10.5-11.5 11.5-12.5

18. Limb length measurement:

32. Stork Balance test:

34. STAR EXCURSION BALANCE TEST
DIRECTION REACH 1 REACH 2 REACH 3
AVERAGE
DISTANCE (cm)
RELATIVE
NORMALISED
DISTANCE (%)
i.e. average
distance/leg
length*100
Anterior
Antero-lateral
Lateral
Postero-lateral
Posterior
Postero-medial
Medial
Antero-medial
Left lower extremity

35. DIRECTION REACH 1 REACH 2 REACH 3
AVERAGE
DISTANCE (cm)
RELATIVE
NORMALISED
DISTANCE (%)
i.e. average
distance/leg
length*100
Anterior
Antero-lateral
Lateral
Postero-lateral
Posterior
Postero-medial
Medial
Antero-medial
Right lower extremity

37. Speed?
Anaerobic test?
Aerobic test?

41. Aerobic?

44. Queen’s college Step test

46. Hand and Eye coordination: Alternate Hand Wall Toss Test

47. Reaction time: Ruler Drop test

48. Practical
lectures…