This document describes various physical fitness tests that measure different components of fitness: 1. Endurance tests include the Ruffier test (measures heart rate before and after squats), Burpee test (counts burpees in time limit), 1km run, Cooper 12-minute run, and multistage shuttle run. 2. Speed tests involve sprinting 40 or 50 meters as fast as possible. 3. Strength tests include the standing long jump, vertical jump, medicine ball throw, and sit-up tests. 4. Flexibility tests measure trunk flexion and the sit-and-reach test assesses hamstring and lower back flexibility. Each test is described along with its purpose, procedure

1. PHYSICAL TEST
PHYSICAL EDUCATION LESSONS

2. PYSICAL FITNESS TEST BATTERY
1. Endurance tests
2. Speed tests
3. Strength tests
4. Flexibility tests

3. 1. ENDURANCE TESTS
1.1. RUFFIER TEST
The Ruffier Squat Test is a simple cardiovascular endurance test which involves measuring heart rate
before and after performing 30 squats in 45 seconds.
 PURPOSE: This test assesses leg strength and endurance. Measure the adaptation of the
cardiovascular system to exercise medium and maximum intensity. AEROBIC ENDURANCE.
 PROCEDURE: the subject stands with hands on hips, and performs 30 squats in time to the
metronome (it should take 45 seconds).
 RULES:
 Get the subject to sit or lie down, and after at least a few minutes, measure resting heart
rate (HR1) by counting the pulse over 15 seconds.
 The squatting involves bending the knees to a 90-degree angle, while keeping the back straight
and the arms extended straight forward. On completion of the 45 seconds, get the subject to
immediately sit down, and the post-exercise heart rate is taken over the first 15 seconds
(HR2),
 then again one minute after the test (HR3) from 1 minute to 1 minute 15 seconds post-exercise.

4. 1. ENDURANCE TESTS
1.1. RUFFIER TEST
 SCORE: Use the heart rate measurements to calculate the Ruffier Index (RI). Lower scores indicate
better exercise tolerance.
 RI = (HR1 + HR2 + HR3 -200) / 10
where HR1 is the average resting heart rate, HR2 is the maximum heart rate recorded during the
first 15 s of recovery, and HR3 is the 15 s average after the 1st minute of recovery.
RI VALUE ENDURANCE RATING
FROM 0 TO 5 EXCELLENT FITNESS
FROM 5 TO 10 GOOD FITNESS
FROM 10 TO 15
MODERATE, SHOULD DO
MORE PHYSICAL ACTIVITY
FROM 15 TO 20
POOR, YOU SHOULD GO TO
THE DOCTOR

5. 1. ENDURANCE TESTS
1.2. BURPEE TEST
It is a simple test of strength endurance, agility, balance and
coordination, in which the participant attempts the maximum number of
burpees in a set time period. Another name for the Burpee is the Squat
Thrust & Jump
 PURPOSE: Measure the adaptation of the circulatory and respiratory
systems to exercise maximum intensity. ANAEROBIC ENDURANCE
 PROCEDURE: The test requires the athlete to perform as many burpees
as possible. The duration of the test can be from 30 seconds up to 5
minutes. Time how many correctly performed burpees are completed in
the time limit.

6. 1. ENDURANCE TESTS
1.2. BURPEE TEST
 RULES: One burpee is completed when you pass from 1 position to 7 position.
 SCORE: A good result for a 30 second test is >16 burpees for men and >12 for
women. To be Spartan Fit, adults need to get over 80 (women) or 85 (men) in
five minutes.

7. 1. ENDURANCE TESTS
1.3. KILOMETRE TEST
The 1 km run test is one of the fitness tests used in the International
Physical Fitness Test battery. Participants are required to run as quick as
they can over that distance. A shorter distance (600m or 800m) is used for
girls and young boys.
 PURPOSE: This test measures aerobic fitness in the young or those of
low fitness level. AEROBIC ENDURANCE
 PROCEDURE: The aim of this test is to complete the required distance
in the fastest possible time. On the signal, "ready," all participants line
up behind the starting line. On the command ‘Go!’ the clock will start,
and they will begin running at their own pace. Cheering or calling out
the elapsed time is also permitted to encourage the participants.
Walking is permitted but not encouraged.
 SCORE: The total time taken to complete the distance is recorded, in
minutes and seconds.

8. 1. ENDURANCE TESTS
1.3. KILOMETRE TEST
 SCORE: The total time taken to complete the distance
is recorded, in minutes and seconds.
 RULES: the course will have the fewest possible curves
and on smooth terrain.
 MATERIAL: Stopwatch (Chronometer).

9. 1. ENDURANCE TESTS
1.4. COOPER TEST
The Cooper 12 minute run is a popular maximal running test of aerobic
fitness, in which participants try and cover as much distance as they can in
12 minutes.
 PURPOSE: to test aerobic fitness (the ability of the body to use oxygen
to power it while running). Measure the adaptation of the circulatory and
respiratory systems to AEROBIC AND ANAEROBIC EFFORTS.
 PROCEDURE: Place markers at set intervals around the track to aid in
measuring the completed distance. Participants run for 12 minutes.

10. 1. ENDURANCE TESTS
1.4. COOPER TEST
 SCORE: The total distance covered is recorded.
 RULES: Walking is allowed, though the participants
must be encouraged to push themselves as hard as they
can to maximize the distance covered.
 MATERIAL: Stopwatch (Chronometer) and running track

11. 1. ENDURANCE TESTS
1.5. “COURSE NAVETTE” TEST
It is more correctly known as the Multistage Shuttle Run Test. It is a test of
aerobic (endurance) fitness that is a common test undertaken by many team
sports and school groups.
 PURPOSE: Mearure the AEROBIC AND ANAEROBIC ENDURANCE in
exercise sub-maximum intensity.
 PROCEDURE: It consists of traveling (walk and running) a distance of 20
meters without interruption at the pace set by a recording. Progressively
the race pace will increase (stepping on the lines at each end)
announcing the time of the change. Each rhythmic period is called a
“bearing” (palier) and when the person cannot follow it, the test is
abandoned and the last bearing heard is noted.

12. 1. ENDURANCE TESTS
1.5. “COURSE NAVETTE” TEST
 SCORE: The athlete's score is the level and
number of shuttles (20m) reached before they
were unable to keep up with the recording.
 RULES: In each of the movements you have to
step on the marked line, otherwise the race is
abandoned. The signal accelerates as the
“bearings” advance.
 MATERIAL: Stopwatch (Chronometer), cassette
and flat or smooth field.

13. 2. SPEED TESTS
2.1. 40 METER SPRINT
 PURPOSE: The aim of this test is to determine
the displacement speed. It measure acceleration
and speed too.
 PROCEDURE: the distance to be covered is 60
meters with the aim that the first 20 meters are
for the development of the initial speed (not
timed) and the remaining ones will be those that
are timed for evaluation.

14. 2. SPEED TESTS
2.1. 40 METER SPRINT
 SCORE: the time it takes the athlete to travel the 40 m.
 RULES: 20 meters from the start a teammate stands with his arm raised, when he passes
in front of him, he lowers his arm and starts the clock, stopping it when he exceeds the
finish line.
 MATERIAL: measuring tape or marked track, stopwatch or timing gates, cone markers,
flat and clear surface of at least 60 meters.

15. 2. SPEED TESTS
2.2. 50 METER SPRINT
 PURPOSE: The aim of this test is to determine
the displacement speed and reaction time. it
measures the travel speed and the reaction speed
starting from an initial speed equal to 0.
 PROCEDURE: The test involves running a single
maximum sprint over 50 meters, with the time
recorded. The participant should be encouraged
to not slow down before crossing the finish line.

16. 2. SPEED TESTS
2.2. 50 METER SPRINT
 SCORE: the time it takes the athlete to travel the 50 m.
 RULES: if they have, use starting blocks and running track.
 MATERIAL: measuring tape or marked track, stopwatch, flat and clear surface of at least
50 meters.

17. 3. STRENGTH TESTS
3.1. STANDING LONG JUMP TEST
The Standing long jump, also called the Broad Jump, is a
common and easy to administer test of explosive leg power.
 PURPOSE: to measure the explosive power of the legs.
 PROCEDURE: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.

18. 3. STRENGH TESTS
3.1. STANDING LONG JUMP TEST
 SCORE: The measurement is taken from take-off line to the nearest point of
contact on the landing (back of the heels).
 RULES: in the fall the hands do not rest on the ground. It is measured from the
heels to the starting line.
 MATERIAL: measuring tape.

19. 3. STRENGTH TESTS
3.2. VERTICAL JUMP TEST
The vertical jump test is a test of lower body power.
 PURPOSE: to measure the leg muscles power.
 PROCEDURE: 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. The best of three attempts is recorded.

20. 3. STRENGH TESTS
3.2. VERTICAL JUMP TEST
 SCORE: The jump height is usually
recorded as a distance score.
 RULES: The jump height can be affected
by how much you bend your knees before
you jump, and the effective use of the
arms.
 MATERIAL: measuring tape, chalk for
marking Wall.

21. 3. STRENGTH TESTS
3.3. MEDICINE BALL POWER THROW
Medicine ball throw tests are used for assessing power. The standing
throw for distance is a test of body torso strength and explosive power
 PURPOSE: This test measures upper and lower body strength and
explosive power (arms and torso)
 PROCEDURE: The subject stands at a line with the feet slightly apart,
and facing the direction to which the ball is to be thrown. Start with
the ball held with the hands just under the ball, the arms extended in
front of the body.The ball is brought back over the head, then in one
motion the ball is pushed forward and up.
 VARIANT: it could be standing up or kneeling.

22. 3. STRENGH TESTS
3.3. MEDICINE BALL POWER
 SCORE:The measurement is recorded in centimeters to the nearest centimeter,
measuring from the outer edge of the launch line to the central point where the Power
Ball first lands.
 RULES:You must not throw favoring one arm or rotate about the spine. The athlete is
permitted to fall forward over the line after the ball is released. The feet or knees are
not to leave the ground, used to gain extra traction.
 MATERIAL: 2-5 kg medicine ball depending on the age and ability of the group being
tested, tape measure.

23. 3. STRENGTH TESTS
3.4. SIT UP TEST OR CURL-UP TEST
This is a general description of a sit-up test to measure abdominal muscle
endurance.
 PURPOSE: The curl up test measures abdominal muscular strength and
endurance of the abdominals and hip-flexors, important in back support
and core stability.
 PROCEDURE:The subject lies with knees flexed and feet approximately 12
inches from their buttocks. A partner assists by anchoring the feet to the
ground. The arms are held flat across the chest, with the hands placed on
opposite shoulders. The subject raises the trunk, keeping the arms in
position, curling up to touch their elbows to thighs and then lowers back
to the floor so that the shoulder blades (upper back) touch the floor. The
maximum number of sit-ups performed in one minute is recorded.

24. 3. STRENGH TESTS
3.4. SIT UP TEST OR CURL-UP TEST
 SCORE: The completion of one complete curl up counts as one. The timer
begins the test by calling out the signal "Ready? Go!". The stop watch is started
at the same time, and at the conclusion of one minute the timer calls out
"Stop" at which counting and the subject stop.
 RULES:only correctly performed curl ups should be counted..
 MATERIAL: you need a flat, clean, cushioned surface, stopwatch, recording
sheets, pen.

25. 4. FLEXIBILITY TESTS
4.1. TRUNK DEEP FLEXION TEST
 PURPOSE: measures the degree of flexibility of the body.
 PROCEDURE: The student squats on the marks indicated as
you can see in the figure, and we pass our hands between the
legs trying to slide them as far as possible over a strip. Count
the middle finger of the most retarded hand.
 RULES: The tips of the feet cannot be lifted. Movement of the
hands will be continuous and simultaneous.
 MATERIAL: the platform, or measuring tape and chalk for
marking Wall.

26. 4. FLEXIBILITY TESTS
4.2. SIT AND REACH TEST
The sit and reach test is a common measure of
flexibility, and specifically measures the flexibility of
the lower back and hamstring muscles.
 PURPOSE: measures the degree of flexibility of
the localized body of the trunk and legs.
 PROCEDURE: seated as shown in the photo, both
hands are raised simultaneously over the
apparatus until reaching the maximum possible
distance.
 RULES: the legs are not flexed, the movement of
the hands will be constant and simultaneous. The
test will be done barefoot.
 MATERIAL: sit and reach box (or alternatively a
ruler can be used, and a bench or box).

27. 4. FLEXIBILITY TESTS