Component of fitness
Aerobic endurance
Fitness Tet
Multi stage fitness test
Procedure
The multistage fitness test is a 20m shuttle run that tests an individual’s aerobic endurance capability over an allocated time which decreases as the levels get harder.
Once 20m has been marked out with a set of cones, the cd can be started and the participants have to run to the 20m marker before the next bleep. It is a shuttle run and the runner should backwards and forwards. The more runs they do the higher the level increases which decreases the amount of time allowed to run between the two cones. The equipment needed is some cones, a cd player with the bleep test cd and a tape measure to mark out the distance.
Advantages
- It is easy to set up therefore it takes less time to prepare, this leaves you with more time to do the activity.
- More than one person can do it at any one time, which means that you don’t have to wait around for each individual to do it.
- It can be done inside or outside which means it is more convenient for people that will be completing this activity as then you aren’t dependant on the weather.
Disadvantages
- You need a cd player which you have to pay for.
- The motivation of the participant can affect the result as it can be a long test and if they aren’t motivated they’re not going to try their best so therefore the result will not be as accurate.

Validity and reliability
The test is valid and reliable to measure a person’s aerobic endurance as it’s not focused on a specific part of the body. The reliability of the bleep test depends on how harshly the test is run and how much practice the participant has had beforehand and it also depends on the individual's level of motivation to do the test.
Component of fitness
Body composition
Fitness Tet
Body mass index
Procedure
The body mass index test is a test that measures whether a person is underweight, normal, overweight or obese. This is calculated by taking a person’s weight and dividing it by their height squared. Their result is then compared to the grid below to see what category they fit into. The equipment need for this test is a set of scales and a tape measure.

Advantages
- It is easy to calculate as there is only two measurements required. This means it is efficient, quick and simple.
- All you need to conduct this test is a set of scales and a tape measure, this is an advantage as this equipment is easy to get hold of and it could be done anywhere.
Disadvantages
- It’s not accurate as it’s not a measure of fat in the body and often muscular people fall into the category of overweight when they are not overly fat, this is because muscle weighs more than fat.
Validity and reliability
This test is valid to measure the weight and height of someone but the results aren’t accurate and reliable as they don’t take muscle into consideration and therefore some people are overweight according to this when they aren’t.

Component of fitness
Power
Fitness Tet
Vertical jump
Procedure
The vertical jump is a test that measures the power in your legs to jump up as high as you can.
You need to stand with your feet flat on the floor and reach as high as you can upwards against a wall, this will be marked. Then you have to bend your knees roughly 90 degrees and jump as high as you can upwards and touch the wall and measure the distance between the two marks which gives you your jump distance. The equipment needed is some chalk and a tape measure to mark the distance.

Advantages
- It is easy and simple to perform as it only requires a tape measure and someone else to help, this means that you’ll be able to have more turns to get the best score.
Disadvantages
- A certain technique can help get a better score and if you don’t know what it is and how to do it you’re at a disadvantage.
Validity and reliability
This test is valid to measure the power in the lower body such as the thighs but doesn’t measure the power in the upper so therefore it’s