Restricted Fitness Testing

Please read the instructions, watch instruction video, and take the quiz. If you receive 80% (8/10) or higher you have passed this module. If you receive less than 80% (i.e., 0-7 correct) please repeat the quiz. [Your results will be emailed to the Academy Director.] After passing the module please view the examples to learn alternative, advanced, and remedial techniques.

Please see the Fitness Testing Handbook , USAG TT Jump Start Testing Manual, USAG Fitness Program Handbook, and USAG Special Needs Manual for more information.

Click for instructions, video & quizzes

Anthropometry Tests

Height & Weight

Foot & Hand Length

Waist & Hip Circumference

Strength Tests

Instructions:

Learning the S-Wrap technique (one of at least 10 methods)

Start from a sitting position
Elongate your arms and pull up
Take your dominant leg and wrap it around the rope
Then, you are going to take the rope and hook it with your foot (the rope should be between your thighs and should come around your calf muscle to rest on top of your dominant foot).
The rope should form an S-shape around your ankle
Elongate your body with your arms extended to pull yourself up
Smash the rope on top of your dominant foot with your non-dominant foot (the rope should act as a ladder).
Elongate your arms and use your legs to climb up the rope
Reach the top of the rope
Do not slide down or jump (use your arms and legs to help you reach the bottom)

Dr Max Demonstration
4 Yr Old Child Rope Climb Example
Senior Pair (68 & 73) Rope Climb Example
Straddle ‘L’ Rope Climb Example
Aerial (Silks) Climb Example
Inverted Monkey Climb Example
62 Yr Old Student BEFORE Instruction
62 Yr Old AFTER Instruction
Warning: Sliding Causes Rope Burns

[WpProQuiz 3]

Hand Grip

Leg Squats - Sit/Stand

Flexibility Tests

Squeeze Stretch

Sit-Reach

Bridge Stretch

Seated Shoulder Extension

Hip Flexor Rock

Split Stretches

Ankle Plantar Flexion

Skill Tests

10 Bounce Time

Instructions:

1. Student jumps as high as possible and yells “go” when they are bouncing as high as possible

2. On the next contact with the bed tester starts the stop watch and counts 0-10 or Start or Begin, 1, 2, 3…,10, stopping the watch when the students feet make contact on the 10th bounce

3. Record time in tenths of a second

4. Students should continually improve on their best times

5. Take care in timing consistency that the stop watch is initiated and stopped at the same point

6. Preferably the initial contact of the feet to the bed

7. Students should have control before jumping higher

8. It is important that all students know skill bounces and basic drops before doing high jumps

9. Height can be encouraged after control is shown

[WpProQuiz 4]

Speed Tests

Sprint Time

Ruler Drop

Ruler Drop Test (Repeat 4 Times and measurements should be in cm)

Objective: To measure reaction distance

1. Conduct test with student seated with elbow and forearm on the thigh so wrist is stabilized

2. Ruler should be held by the instructor between the outstretched index finger and thumb of the students dominant hand

3. So that the top of the athletes thumb is level with 0cm

4. Instructor will say “ready” and wait approximately 2-4 seconds before dropping the ruler

5. Instructor releases ruler, student is to catch the ruler between their index finger and thumb as soon as possible after release

6. Repeat test four times using the first as practice and record the middle of the three values

7. The measurement should be recorded in centimeters at the top of the students thumb where the ruler was caught

[WpProQuiz 2]

Power & Screening Tests

Vertical Jump

Elbow Hyper Extension and Angle

Knee Hyper Extension and Angle

Shuttle Run Aerobic Capacity

12 Minute Run