Home > Fitness Testing > Resources > Guide > Protocol Examples

Example Fitness Testing Protocols

There is not a single set of standard tests that are performed for fitness testing. There are over 300 fitness tests but only a few should be selected to make up a fitness test regime. Which tests you chose will depend on many factors.

There is a large range of Sport Specific Test Protocols which vary depending on the physical demands required to compete in each of the different sports. There are also specific tests for those with special needs, such as the obese, young or elderly. The same goes for testing the general population. Depending on what the purpose of the testing, the current fitness levels, the social group or vocational group, there will be different tests that you may want to conduct. Below is an overview of the categories of tests you might want to perform and examples of tests in each group.

You can use these lists as starting points. If you wish to modify a protocol to suit your individual needs, you can use the information below and in the fitness testing guide to design your own testing regime. If you go to the page on fitness test categories, you will see the full range of tests for each component of fitness. You can also browse the complete list of fitness tests.

Simple Protocol

Here is just a simple basic set of common fitness tests to conduct on a general population group.

Fitness Component	Example Tests
Body Composition	height and weight measures
Flexibility	sit and reach test
Strength Endurance	Sit -up test
Aerobic Fitness	Step Test

Comprehensive Protocol

In additon to the simple protocol, there are several other tests that you can also do.

Fitness Component	Example Tests
Body Composition	Height and weight measures, skinfold testing
Flexibility	Sit & reach test
Coordination & reflexes	Stick reaction time test
Balance	Stork balance test
Strength & Power	Handgrip strength test
Core Strength	Sit-Up test
Strength Endurance	Push-Up test
Aerobic Fitness	Step Test or Beep Test

Fitness Testing on the Cheap

This test protocol uses test alternatives that can be done with minimal or no equipment.

Fitness Component	Example Tests
Body Composition	height and weight measures, BMI
Flexibility	v-sit test
Coordination & reflexes	stick reaction time test
Strength & Power	vertical jump (wall)
Strength Endurance	Sit Up
Aerobic Fitness	12 minute cooper test

Fitness Test Yourself

These are simple tests you can do in the home, requiring minimal equipment. The description of each of these tests is for performing them at your own home. For a complete set of test suitable for testing yourself at home, with full instructions and analysis, see the Home Fitness Test.

Fitness Component	Example Tests
Body Composition	Height and Weight
Flexibility	Sit & Reach (home)
Core Strength	Sit ups (home)
Strength & Power	Vertical Jump (home)
Strength Endurance	Push ups (home) and Squats (home)
Aerobic Fitness	Step test (home)

How To Use

The first step when selecting the tests to use is to identify the components of fitness from the list that you wish to investigate. Then you pick the tests that are most appropriate, based on relevance, ease of use, available facilities, costs etc.. The test order is important too. Measurements of body composition should be first. After that motor fitness is tested, followed by flexibility, muscular power and strength, muscular endurance, and finally cardiorespiratory fitness. You can use the Fitness Testing Guide for more detailed information about conducting fitness testing.

Fitness Testing Guide

Download your free copy of the Topend Sports' Fitness Testing Guide — a guide for you to plan, conduct, analyze and interpret fitness testing of athletes.