Fitness Testing

300 meter Run Test

purpose: This is a test of anaerobic capacity, which is important for performing short intense bursts of effort.
equipment required: oval or running track, stopwatch, and marker cones placed around the course (optional).
description / procedure: The aim of this test is to complete 300 meters in the quickest possible time. Ensure that a good warm up is conducted before the test, including a jog, stretches and some short sprints. To start, all participants line up behind the starting line. On the command ‘go,’ the clock will start, and they will begin running.

scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. The table below lists ratings for the test for adult males.

reliability: the reliability of this test would depend on practice and pacing strategies and motivation level. There should be good reliability if these issues are addressed.
advantages: several participants can be tested at once, and it is a very cheap and simple test to perform.
disadvantages: good pacing is required to maximize the performance, and also the test results can be affected greatly by motivation.
comments: The runners may finish very close to each other in this test. If you do not have enough assistants to record the times, you may wish to split the subjects up into smaller groups.
variations: see the 800m run