The vertical Jump test is conducted as follows:
Height is measured with arm reaching up and body flush to the wall. The candidate then moves away from the wall, feet parallel to the wall and has three attempts at the jump by touching the chart. The score is calculated by subtracting the height of the jump from the height of the standing reach.
12 MINUTE COOPER (100 METER TRACK)
The run is on an interior 100m oval. There are 8 runners in each heat that lasts 12 minutes.
The test is conducted as follows:
Place your hands on the bar with your arms straight, this is the starting position. You may cross your ankles and bend your knees but they have to stay stable through the whole test. When the signal to start is given by the instructor, start the exercise. Maintaining control, bend your elbows and let your body drop down to where your elbows are bent to a 90 degree angle or less. Push your body up and down without using any momentum from your legs. (Resin powder is available and the wearing of gloves is permitted but they are not supplied.)
PULL-UP ** MALES ONLY
The pull-ups test is conducted as follows:
Hang from the bar with your palms facing away your body. Pull up until your chin is higher or levelled with the bar. Lower so as to straighten your arms completely. Repeat pull-ups moving up and down in a steady way. Balancing your legs or the whole body or bouncing with your legs and body during the test is absolutely forbidden. Do the maximum numbers of repetitions you can do without letting go the bar. (Resin is available and the wearing of gloves is permitted but they are not supplied.)
200 METER SWIM ** MALES & FEMALES
The swim is done in a 25-meter pool. Eight lengths of the pool, the time stops at 6 minutes. No flip turns are allowed, swimmers must touch the wall of the pool before continuing the next length. Proper swim attire must be worn. Earplugs are permitted.
NOSEPLUGS, FLIPPERS OR FLOTATION DEVICES ARE NOT PERMITTED
FLEXED ARM HANG ** FEMALES ONLY
Flexed arm hang test is conducted as follows:
Assume the starting position with the chin above the bar and both feet off the ground. Grab the bar using an overhand grip (palms facing away from body). Position the body with the arms flexed (shoulder width apart) and the chin clearing the bar. You will be assisted to this position. Once you are in position the assistant will start the stopwatch. The aim of the test is to hold this position as long as possible.