In the first period of the training, we will identify the fitness level of the kids. One factor for testing is the calculation of the Body Mass Index (BMI). We will take the kids weight and height and compare the results with the following table and charts.

 

 

 

 

In addition, we will use skinfold measures from the triceps and calf which signifies another body composition parameter.

 

Beside these measurements, we use the following test to indicated the kid’s muscular strength, muscular endurance, muscular power and musculoskeletal flexibility.

The Sit and Reach test measures the flexibility of  the lower back and hamstring muscles. The test involves sitting on the floor with the legs straight ahead and then reaching as far forward as possible.

The Sit Up or Curl Up test measures abdominal strength and endurance. The child lies on the floor with knees flexed while a partner anchors the feet to the ground. The subject curls up their trunk, then lowers back to the floor. This gets repeated in a time frame of 1 minute.

The Flexed Arm Hang measures upper body relative strength and endurance. It has been adapted from the chin up test, as children and those with weak upper body strength are not able to do any chin ups at all. This test involves grabbing an overhead bar with arms bent and chin at the level of the bar, and trying to hold this position for as long as possible.

Muscular power can get determined by a Vertical Jump. Here, the distance between 2 points gets measured, firstly the highest point the person can reach while standing and raising up the arm against a flat wall and secondly while doing vertical jumps against a flat wall from a standstill.

The “Beep Test” is a maximal exercise test to measure aerobic fitness. This multi-stage Shuttle Run involves running up and down a 20m track in time to increasingly faster beep signals. It is a maximal test which means that the person must run until they are physically exhausted.

 

Other tests which might be operated are:

• Flamingo Balance Test
• Push Up (muscular strength and endurance)
• incline Pull Up (muscular strength and endurance)
• Grip Strength (muscular strength and endurance)
• shoulder stretch (flexibility)
• 50 m Sprint Test (anaerobic capacity)
• 1 mile Run or Walk (aerobic capacity)