29 Fitness Tests Across 9 Components

Whether you are a student tracking your own journey, a teacher managing a class, or a coach building a squad -- Fitness Tests provides everything you need with built-in timers, age and gender-specific ratings, and visual progress tracking.

Aerobic Endurance

• 12-minute Run - The 12-minute run test, also known as the Cooper test, is a popular fitness assessment used to measure aerobic endurance and cardiovascular fitness.
• 20m Shuttle Test/Beep Test - The 20m Shuttle Test, commonly known as the Beep Test or PACER test, is a multi-stage fitness test that assesses aerobic capacity and endurance.
• 400m Run Test - The 400m Run Test is a middle-distance running assessment that measures a combination of aerobic endurance and anaerobic capacity.
• Queens College Step Test - The Queens College Step Test is a submaximal aerobic fitness test that estimates cardiovascular endurance by measuring heart rate recovery after stepping up and down on a bench at a set cadence.
• Harvard Step Test - The Harvard Step Test is a cardiovascular fitness assessment developed at Harvard University that estimates aerobic endurance by measuring heart rate recovery after a standardized stepping exercise.
• 1.6km Run Test - The 1.6km Run Test (1-mile run) is a widely used aerobic fitness assessment that measures cardiovascular endurance by timing how quickly you can complete a 1.6-kilometer distance.
• Yo-Yo Endurance Test - The Yo-Yo Endurance Test is an intermittent shuttle test that measures aerobic endurance with a recovery component, simulating the stop-start nature of many team sports.

Muscular Endurance

• 30-Second Push-Up Test - The 30-Second Push-Up Test measures upper body muscular endurance by counting how many push-ups you can perform with proper form in 30 seconds.
• Sit-Up Test - The Sit-Up Test measures abdominal muscular endurance by counting how many sit-ups you can perform in a set time period, typically 1 minute.
• Squats Test - The Squats Test measures lower body muscular endurance by counting how many bodyweight squats you can perform in a set time period, typically 1 minute.
• 7-Stage Abdominal Test - The 7-Stage Abdominal Test is a progressive assessment that measures core strength and endurance through increasingly difficult abdominal exercises.

Muscular Strength

• 1 RM Bench Press - The 1 RM (One-Repetition Maximum) Bench Press test measures the maximum amount of weight you can lift for one repetition in the bench press exercise.
• 1 RM Leg Press - The 1 RM (One-Repetition Maximum) Leg Press test measures the maximum amount of weight you can lift for one repetition in the leg press exercise.
• Hand Grip Dynamometer - The Hand Grip Dynamometer test measures the maximum isometric strength of the hand and forearm muscles using a calibrated hand dynamometer.

Muscular Power

• Vertical Jump - The Vertical Jump test measures lower body explosive power by assessing how high you can jump vertically from a standing position.
• Standing Long Jump - The Standing Long Jump test, also known as the Broad Jump, measures horizontal jumping ability from a standing position.
• Seated Basketball Throw - The Seated Basketball Throw test measures upper body power by assessing how far you can throw a basketball from a seated position.

Speed

• 50m Sprint Test - The 50m Sprint Test measures maximum running speed over a short distance.
• 35m Sprint Test - The 35m Sprint Test measures acceleration and speed over a shorter distance than the standard 50m or 100m tests.
• 300m Run Test - The 300m Run Test is a short-distance anaerobic fitness assessment that measures your speed endurance and ability to maintain near-maximum effort over a longer sprint distance.

Agility

• Illinois Agility Test - The Illinois Agility Test is a standardized assessment that measures the ability to accelerate, decelerate, turn in different directions, and run at different angles.
• Semo Agility Test - The Semo Agility Test (Southeast Missouri State University Agility Test) measures the ability to change direction quickly while maintaining speed and balance.

Flexibility

• Sit & Reach Test - The Sit and Reach Test is a common flexibility test that measures the flexibility of the lower back and hamstring muscles.
• Shoulder Elevation Test - The Shoulder Elevation Test measures the flexibility and mobility of the shoulder joint, particularly in elevation and external rotation.
• Trunk Rotation Test - The Trunk Rotation Test measures the rotational flexibility of the trunk and torso, assessing how far you can twist your upper body while keeping your lower body stationary.

Balance

• Stork Balance Test - The Stork Balance Test measures static balance ability by testing how long you can maintain balance while standing on one leg in a specific position.
• Y-Balance Test - The Y-Balance Test is a dynamic balance assessment that measures your ability to reach in three directions while maintaining single-leg stance stability.

Reaction Time

• Ruler Drop Test - The Ruler Drop Test is a simple and effective assessment that measures your reaction time by catching a dropped ruler as quickly as possible.
• Wall Toss Test - The Wall Toss Test measures hand-eye coordination and reaction time by counting how many times you can catch a ball thrown against a wall in a set time period.