Battery Test

VERTICAL JUMPS
Purpose This test measures leg power, which is important in jumping or vaulting objects such as walls
and ditches, and in moving heavy objects such as people.
 Have the participant stand with one side toward the wall, heels together, and reach upward as
high as possible. Record the maximum standing reach. Then, using a rocking, one-step approach
(“step-feet together-jump”), have the participant jump as high as possible, reaching upward at
the same time. Record the maximum jumping reach.
 The number of inches between the standing reach and the jumping reach, measured to the
nearest half inch, is the score. Use the best of three trials as the score.
The Sit and Reach Test is conducted as follows:
 The athlete warms up for 10 minutes and then removes their shoes
 The assistant secures the ruler to the box top with the tape so that the front edge of
the box lines up with the 15cm (6 inches) mark on the ruler and the zero end of the
ruler points towards the athlete
 The athlete sits on the floor with their legs fully extended with the bottom of their bare
feet against the box
 The athlete places one hand on top of the other, slowly bends forward and reaches
along the top of the ruler as far as possible holding the stretch for two seconds
 The assistant records the distance reached by the athlete's finger tips (cm)
 The athlete performs the test three times
 The assistant calculates and records the average of the three distances and uses this
value to assess the athlete's performance
Assessment
The following normative data is available for this test.
The following table is for 16 to 19 year olds (Davis et al. 2000, p. 126) [1]:
Gender Excellent Above average Average Below average Poor
Male >14 14.0 - 11.0 10.9 - 7.0 6.9 - 4.0 <4
Female >15 15.0 - 12.0 11.9 - 7.0 6.9 - 4.0 <4
The 3-Minute Step Test

Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff
who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it
can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need
to measure your fitness level in your own house!
The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to
normal after exercise.
Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a
metronome (if you don't have one, use the free online version at www.MetronomeOnline.com)
Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart
rate will come back down.
Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be
skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When
ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down,
down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop
immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.
What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The
fitter you are, the quicker your heart rate will return to normal after exercise.
Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.
Ratings for Men, Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151
International folk dance is a genre of dance where in selected folk dances from multiple ethnic groups are done by
the samedancers, typically as part of a regular recreational dance club, for performances or at other events. The dances are typically
considered the products of national or cultural traditions rather than part of an international tradition. International folk dancers need not be a
member of any particular ethnicity.
It is done for various purposes, typically for preservation, recreation, or performance. Groups that dance for different purposes tend to do
dances differently, and to select different dances. Recreational dancers select and tend to alter the dances (often unintentionally) according
to their own tastes, and as a result of the changes that inevitably occur as dances are passed on from one person to the next. Performers
typically prefer dramatic, flamboyant, or athletic dances, and they often tend to dance with stylized techniques and exaggerated movements.
Dances for performances are usually selected and choreographed for presentation on stage. Nevertheless, there is substantial overlap
between the dances done for recreation and performance. Some dancers of both types are often concerned with the preservation of a dance
for its cultural value.
Some recreational international folk dance groups also perform dances not strictly considered folk dances. These are dances which
are choreographed, or are aristocratic in nature. Choreographed modern Israeli folk dancing is often incorporated into international folk
dance repertoire.
History
International folk dance developed in the immigrant communities of the United States of America during the first half of the 20th
century. Traditional dances such as branles, polkas, quadrilles and others have been done internationally for hundreds of years; however,
the creation of international folk dance as such is often attributed to Vytautas Beliajus, a Lithuanian-American who studied, taught, and
performed dances from various ethnic traditions in the 1930s. Other prominent teachers and promoters of international folk dance in its first
few decades included Michael Herman and Mary Ann Herman, Jane Farwell, and Dick Crum.
International folk dance has grown into a large community of dancers, performing groups and recreational folk dance clubs throughout the
United States, Europe, Canada, Japan, Australia and other countries. Dance festivals and conventions are held year-round. Dance "camps"
or workshops invite teachers to instruct dancers in dances from many traditions. These groups usually focus on European dances, but the
international folk dance repertoire may include dances from every part of the world: Europe, Africa, North and South America, the Middle
East, the Far East, Australia and the South Pacific.

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VERTICAL JUMPS

Gender Excellent Above average Average Below average Poor

Male >14 14.0 - 11.0 10.9 - 7.0 6.9 - 4.0 <4

Female >15 15.0 - 12.0 11.9 - 7.0 6.9 - 4.0 <4

The 3-Minute Step Test

Ratings for Men, Based on Age

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