Category: Health

The 20m shuttle run Test

The 20m Shuttle Run Test

Shuttle run Test

The 20m Shuttle Run Test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names.

Equipment required: For the 20m Shuttle Test, all you need is a flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, music player, recording sheets.

Purpose: The 20m Shuttle Test is used to test the aerobic fitness level of the individual.

Execution

  • Participants run continuously between two points at a fixed 20-meter distance. Each 20 meter distance completed is called a “shuttle”.
  • The test is broken down into a number of levels of approximately 1 minute each, with each level requiring a fixed number of shuttles to be completed within the allocated level time.
  • At level one, the running speed required to complete each shuttle is usually 8.5 km/h, with each subsequent level increasing the speed by 0.5 km/h.
  • A recorded or generated beep is played to indicate the time by which a participant must have completed a shuttle.
  • A shuttle is considered completed when the participant’s foot touches the next 20 meter mark.
  • If participants arrive at the the 20 meter mark before the next beep sounds, they must wait for the beep before running again.
  • If participants fail to reach the 20 meter mark by the next beep, they must increase their pace to make up the lost time within the space of 2 more beeps
  • The test stops when the participant fails to arrive within 2 meters of the 20 meter mark for two consecutive shuttles.

Scoring: The participant’s score is given as a combination of the level reached and the number of shuttle completed at that level.

  • E.g.: as score of 9/3 indicates the participant has completed 3 shuttles at level 9.

The shuttle test norms for men

Age 18-25 26-35 36-45 46-55 >56-65 >65
Excellent >13/10 >12/9 >11/3 >9/5 >8/4 >7/2
Very Good 11/6-13/10 10/7-12/9 8/10-11/3 7/8-9/5 6/9-8/4 6/2-7/2
Good 10/2-11/5 8/10-10/6 7/8-8/9 6/7-7/7 5/7-6/8 4/9-6/1
Average 8/6-10/1 7/10-8/9 6/5-7/7 5/6-6/6 4/9-5/6 3/8-4/8
Below Average 7/2-8/5 6/6-7/9 5/4-6/4 4/7-5/5 3/7-4/8 2/6-3/7
Poor 5/2-7/1 5/2-6/5 3/8-5/3 3/6-4/6 2/7-3/6 2/2-2/5
Very Poor <5/2 <5/2 <3/8 <3/6 <2/7 <2/2

The shuttle test norms for women

Age 18-25 26-35 36-45 46-55 >56-65 >65
Excellent >12/7 >11/5 >9/5 >8/1 >7/2 >5/7
Very Good 10/2-12/7 9/5-11/5 7/5-9/5 6/3-8/1 5/7-7/2 4/4-5/7
Good 8/7-10/1 7/8-9/4 6/3-7/4 5/4-6/2 4/5-5/6 3/5-4/3
Average 7/3-8/6 6/6-7/7 5/4-6/2 4/5-5/3 3/6-4/4 2/7-3/4
Below Average 5/8-7/2 5/3-6/5 3/8-5/3 3/6-4/4 2/7-3/5 2/2-2/6
Poor 4/5-5/7 3/8-5/2 2/7-3/7 2/5-3/5 2/2-2/6 1/5-2/1
Very Poor <4/5 <3/8 <2/7 <2/5 <2/2 <1/5
The Crunch Test

The Crunch Test for abdominal fitness

Crunch Test

The Crunch Test, technically referred to as the “partial curl-up” test, measures the abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.

Equipment needed: For the Crunch Test, all you need is a stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional).

Goal: The goal of the Crunch Test is to do as many crunches as you can in one minute.

Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.

Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run.

What this measures: The Crunch Test measures the strength and endurance in your abdominal area.

Scoring: Here are the age-adjusted standards to measure the fitness level.

The Crunch Test norms for Men

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5

 

The Crunch Test norms for Women

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5
The 12 minute Run Test

The 12 minute Run Test

The Cooper 12 min run test

The Cooper 12 minute run Test or also known as the 12 min run test is a popular maximal running test to check your aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes.

Equipment required: For the Cooper 12 minute run Test, you would require a ground with a flat oval or running track and a stop watch.

Purpose:  The Cooper 12 min run test is to test aerobic fitness (the ability of the body to use oxygen to power it while running)

Procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, but this will results in lower distance covered in the 12 minuter run, so the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.

Results: There are Cooper norms table for general guidelines for interpreting the results of this test for adults. Based on your Age and the distance covered you can check your fitness level.

The 12 min run test norms for Men

Age 20-29 30-39 40-49 >50
Excellent >2800m >2700m >2500m >2400m
Above Average 2400-2800 2300-2700 2100-2500 2000-2400
Average 2200-2399 1900-2299 1700-2099 1600-1999
Below Average 1600-2199 1500-1899 1400-1499 1300-1599
Poor <1600 <1500 <1400 <1300

 

The 12 min run test norms for Women

Age 20-29 30-39 40-49 >50
Excellent >2700m >2500m >2300m >2200m
Above Average 2200-2700 2000-2500 1900-2300 1700-2200
Average 1800-2199 1700-1999 1500-1899 1400-1699
Below Average 1500-1799 1400-1699 1200-1499 1100-1399
Poor <1500 <1400 <1200 <1100
The Pusp Up Test

The Push Up Test

Push Up Test

The Push-Up Test measures muscular strength and endurance, a combination that better reflects your fitness level than your strength levels. A timed push-up test can be done anywhere.

Equipment needed: For the push-up Test, all you need is a stop watch or timer that can measure one full minute; a friend to help keep count and time (optional) or you need to count yourself and monitor the time placing the stop watch nearby.

Goal: Do as many push ups as you can in one minute.

Execution: When the push ups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

What this measures: The push-up Test measures the strength and endurance in your chest, shoulders, and triceps.

Results : Here are the age-adjusted standards for the test.

Push Up test norms for Men

Age 17-19 20-29 30-39 40-49 50-59 >60
Excellent >56 >47 >41 >34 >31 >30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above Average 35-46 30-38 25-33 21-27 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below Average 11-18 10-16 8-12 6-10 5-8 3-5
Poor <11 <10 <8 <6 <5 <3

Push Up test norms for Women

Age 17-19 20-29 30-39 40-49 50-59 >60
Excellent >35 >36 >37 >31 >25 >23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-26 12-22 22-29 18-24 15-20 13-18
Average 11-20 7-11 10-21 8-17 7-14 5-12
Below Average 6-10 2-6 5-9 4-7 3-6 2-4
Poor <6 <2 <5 <4 <3 <2