Physical Fitness Assessment
What you must know
Typical tests include running (short sprint and endurance run), push-ups, sit-ups, pull-ups, and sometimes a standing long jump or shuttle run. Scoring uses age- and sex-specific norms. Preparation is progressive: build an aerobic base, add strength work, then sharpen with test-specific practice.
Traps that appear
- Overtraining: cramming hard sessions in the final week causes fatigue and injury.
- Pacing errors: starting an endurance run too fast leads to a collapse in the final lap.
- Technique faults: partial push-ups or sit-ups do not count; practise full range of motion.
- Ignoring recovery: sleep and nutrition are part of training, not extras.
Worked example
To improve a 2.4 km run, use interval training: warm up, then repeat 400 m efforts at target pace with 90 seconds of easy jogging between, four to six times, twice weekly. Add one longer steady run for endurance. Taper in the last week with light jogging only.
Rule of thumb
Follow the ten-percent rule: increase weekly training volume by no more than about ten percent. Practise the exact test events so your body learns the movement pattern.