Instructions: The resting heart rate can be taken on the inside of the wrist (radial pulse) (preferred) or on the neck to the side of the windpipe (carotid pulse) (use with caution) Radial Pulse To find the radial pulse, lightly place two fingers along the arm in line and just above the thumb. Once the pulse is identified, count the pulses for 30 seconds and multiply by two. Record the 60-second pulse rate and average over three days. Carotid Pulse To find the carotid pulse, lightly place two fingers on the neck, just to the side of the larynx. Once the pulse is identified, count the pulses for 30 seconds and multiply by two. Record the 60-second pulse rate and average over three days. Points to consider: The touch should be gentle. Excessive pressure can decrease heart rate and blood pressure leading to possible dizziness and fainting. Points to consider: The touch should be gentle.  The test must be taken when the you are calm. Tests must be taken the same time of the morning, to ensure accuracy.ullamcorper mattis, pulvinar leo.

Equipment 1. Measuring tape 2. 4 Post-It notes or chalk per participant Procedure 1. Instruct participant to stand perpendicular to a wall, 6-12 inches away, with their dominant hand towards the wall. 2. Instruct the participant to hold the Post-It  or chalk so that the sticky surface (or chalk) is in line with and facing away from the tip of their fingers. Have the participant stand on their toes, reach up with their dominant hand, and place the Post-It note  ( or chalk mark) as high as possible. 3. Encourage the participant to perform a few standing counter-movement jumps to practice. They may not run or take a step before the jump. 4. Instruct the participant to hold another note in their hand in the manner described above, perform a counter-movement jump, and place the note as high as possible on the wall. 5. Repeat step 4 two more times. 6. Measure the distance between the initial Post-It and the three others. Record all values including the best result.

The 1.5 mile run/walk test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to run/walk a 1.5 mile.  Cardiovascular is a term we use to refer to your heart, lungs, blood vessels, and the way your muscles use oxygen. The results  will help you understand how your performance compares to others of your age Equipment Needed: All you need is a stopwatch or a watch and a flat  1.5 mile running/walking surface. Wear comfortable clothing and approppiate shoes. Performance: When you are ready to begin, start the clock and begin running/walking 1.5 mile as quickly as possible for time and when you finish stop your watch and record your time in minutes and seconds.

Purpose: This test measures aerobic endurance, as a measure of health and an important component of many sporting activities. The purpose of this test is to complete one mile in the fastest possible time. Equipment required: Stopwatch and a smooth and level marked 1 mile track, paper and pencil. ​Procedure: After the test and instructions are given, the participants begin running on the count “Ready? Go!”. If they desire, walking may be interspersed with running, however, they should be encouraged to cover the distance in as short a time as possible. 6-7 year old – 1/4 mile 8-9 year olds – 1/2 mile Tips Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time.

Materials/Resources: • Measuring Stick or Ruler • Adhesive Tape • Alternatively a sit and reach box Procedure: • Tape the yardstick or tape measure to the floor. Place one piece of tape about 24 in. (61cm) long across the yardstick and at a right angle to it at the 15 in.(38 cm) mark. • Sit with the yardstick between your legs with its zero end toward the body, the feet 12 in. (30 cm) apart, toes pointed upward, and the heels nearly touching the edge of the taped line at the 15 in (38 cm) mark. • Slowly reach forward with both hands as far as possible on the yardstick holding the position momentarily. To get the best stretch, you should exhale and drop the head between the arms when reaching. • Be sure to keep your hands adjacent to each other and does not lead with one hand. The fingertips should remain in contact with the yardstick. A score of less than 15 inches (38 cm) indicates that the you could not reach the bottom of the feet. • It is important to have several warm-up attempts rst, and to record the best score of three trials.

Procedure A straight line two feet long is marked on the floor as the baseline. A measuring line four feet long is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0” point. Participant removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. With hands on top of each other, palms down, the student places them on measuring line. With the legs held flat by a partner, the student slowly reaches forward as far as possible, keeping fingers on the measuring line and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.

Objective: Squat leg strength/body weight ratio is considered the most functional test for predicting sprinting and jumping ability. Materials/Resources: • Squat – Barbell Procedure: • Warm up before the test • Load the barbell with a weight that you can perform 10 reps • Estimate your 1 RM • Do not attempt to perform a 1RM • Record the number of reps completed and your body weight

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Use a 1 RM calculator and enter the information in the assessment form.

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Use a 1 RM calculator and enter the information in the assessment form

Equipment 1. Metronome 2. Ruler 3. Masking Tape 4. Mat Procedure 1. Lay on the floor on your back on a mat with the knees at 90 degrees. The arms are at the side (on the floor), with the fingers touching a four-inch (10- centimeter) piece of masking tape (that is placed on the floor perpendicular to the fingers). A second piece of masking tape is placed 8 centimeters away (three inches; for those who are ≥45 years) or 12 centimeters (five inches; for those who are <45 years) beyond (but parallel to) the first. 2. Set a metronome to 40 beats/min and do slow, controlled, curl ups to lift the shoulder blades off the mat (the trunk makes a 30 degree angle with the mat) in time with the metronome (20 curl-ups per minute). The low back should be flattened before curling up. 3. Perform as many curl-ups as possible without pausing, up to a maximum of 75.

To lift the upper body off the floor up to a maximum of 12 inches using the muscles of the back and hold the position to allow for the measurement.    Equipment: Gym Mat Measuring device A coin or a marker Pencil and paper Assistant   Preparation:  Warm up before the test. Lie flat on the mat or floor in a prone position ( face down) with your toes pointed and hands under the quadriceps. The assistant  will place a coin or marker on the mat in line with the participant eyes. This will help the participant to maintain their head in the right position while lifting the trunk.  Movement: The participant will begin to lift their trunk off the floor in a slow and controlled manner. The maximum height is 12 inches. During the movement the participant head should stay align with their spine. The end position is held long enough for the assistant to place the ruler on the floor in front  or on side of the participant. 2 Trials are allowed in these test  using the best of 1 out of 2. The participants are encouraged not to exceed 12 inches. Whole inches are recorded and place into the assessment page.

Objective: The aim of this test is to determine the time to run to rst base. It is also a a reliable indicator of speed and agility around the eld. Materials/Resources: • Marked Baseball Field • Stopwatch  Procedure: The test involves running a maximum sprint from home to first base, with the time recorded. The measurements are often taken during game play, but a testing situation can be set up for measurement purposes. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position over the home plate, in preparation to receive a pitch. After mimic hitting the ball, the hitter runs as fast as possible to first base.  The tester should provide hints to maximizing speed and encouragement to continue running hard through the first base.

Objective: The 20-yd dash measures an athlete’s rate of linear acceleration from a standing start and his ability to transition to top speed. Materials/Resources: Flat Surface Four Cones Stop Watch Assistantat 20 yards or use single timer far away with split timer stop watch. Procedure: Your Coach or Trainer should measure out a 20 yards sprint lane with a timing gate placed at the 20 yards. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot. Timing will end when you break the gait at the finish line.

Materials/Resources: Flat Surface Four Cones Stop Watch Assistant 60 yards or use single timer far away with split timer stop watch. Procedure: Your Coach or Trainer should measure out a 60 yards sprint lane with a timing gate placed at the 60 yards. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot. Timing will end when you break the gait at the finish line.

Equipment 1. Measuring tape 2. 4 Post-It notes or chalk per participant Procedure 1. Instruct participant to stand perpendicular to a wall, 6-12 inches away, with their dominant hand towards the wall. 2. Instruct the participant to hold the Post-It  or chalk so that the sticky surface (or chalk) is in line with and facing away from the tip of their fingers. Have the participant stand on their toes, reach up with their dominant hand, and place the Post-It note  ( or chalk mark) as high as possible. 3. Encourage the participant to perform a few standing counter-movement jumps to practice. They may not run or take a step before the jump. 4. Instruct the participant to hold another note in their hand in the manner described above, perform a counter-movement jump, and place the note as high as possible on the wall. 5. Repeat step 4 two more times. 6. Measure the distance between the initial Post-It and the three others. Record all values including the best result.