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Fitness tests

This presentation gives an insight into the variety of fitness tests available. You need to choose 6 fitness tests to safely administer.
by

junaid khaliq

on 12 April 2016

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Transcript of Fitness tests

Fitness tests
http://www.excelsiorgroup.co.uk/blog/what-are-3-stages-fitness-testing
Introduction to fitness test
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Sit and reach test
Learning outcomes
The sit and reach test is an indirect measurement of static flexibility
Sit and reach test
Aim to measure trunk forward flexion, hamstring, hip and lower back ROM
Procedure:
1) Short warm up .. remove your shoes
2) Sit with heels placed against the edge of the sit and reach box .. keep legs flat on the floor
3) Place one hand on top of the other and reach forward slowly .. fingertips should be in contact with the measuring section of S and R box
4) Best of trials (3) should be recorded
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
The 35 m sprint test is used to assess the athlete's sprint acceleration
35 m sprint test
Procedure:
1) Short warm up
2) Three people keep time for sprint . using stopwatches capable of measuring 1/10th second
3) Line up in starting position and begin timer as soon as individual starts running
4) Time is recorded to the closet 1/10th of a second .. average result can be taken from the three timers
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Grip strength dynamometer test
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
Simple to set up and conduct
More than one athlete can conduct the test at the same time
Can be conducted indoors or outdoors
Multi stage fitness test (bleep test)
Advantages
Disadvantages
Specialist equipment required - CD & CD Player
Assistant required to administer the test
Motivational and environmental factors
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
The sit and reach test is a dynamic test to assess upper body strength
Bench Press 1 rep maximum (1RM)
Aim to measure maximum strength of the chest muscle groups
Procedure:
1) Informed consent is required prior to testing .. form
2) carry out standard warm up and stretching ..and determine comfortable weight to begin test
3) each bench press weight should be noted and a
4) Allow 2 minute rest intervals before increasing the weight by 5-10 lbs until maximum weight is lifted (1RM)
Measures static strength of power grip squeezing muscles which involves the hand (clamp motion)
Grip strength dynamometer test
GD = spring device which moves a needle to indicate results when force is applied
Procedure:
1) Adjust handgrip size so dynamometer feels comfortable
2) Stand with arms by the side of your body
3) Hold dynamometer parallel to side of body with display facing away
4) Squeeze as hard as possible for 5 seconds without moving arm
The bleep test is a submaximal test which is conducted indoors using two lines placed 20 metres apart
Multi stage fitness test (bleep test)
Aim to predict maximum oxygen uptake levels
Procedure:
1) Perform a short warm up
2) Line up on start and line and begin running when a triple bleep sounds occurs
3) Make sure you run in line with the bleep sound
4) Bleep sound will become closer together so participants have to increase pace
Minimal equipment required
Simple to set up and conduct
Can be conducted in most gymnasiums
Bench Press 1 rep maximum (1RM)
Advantages
Disadvantages
Specialist equipment required
Assistant can required to administer the test
Requires experience and technique (maximise lifting)
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
5) Three trials .. with 1 minute rest intervals
5) Divide 1RM (lbs) by bodyweight (lbs) to determine your result
5) Two verbal warnings (from spotter) before being asked to pull out of test
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
35 m sprint test
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
This step test determines aerobic fitness in individuals
Forestry step test
Different bench height is used for females and males
Procedure:
1) Stand directly facing the bench and start stepping in time with the metronome
2) As soon as you start stepping . the timer begins ..keep to the beat of the metronome .. up .. up .. down .. down
3) Keep stepping for 5 mintues
4) Squeeze as hard as possible for 5 seconds without moving arm
5) Three trials .. with 1 minute rest intervals
The objective of the press up test is to assess the strength endurance of the athlete's upper body muscles
Press up test
Procedure:
1) Position yourself on the mat ..with hands shoulder width apart and arms fully extended
2) Lower your body until elbows are at 90 degrees
3) return to starting position with arms fully extended
4) Make sure push up action is continuous (no stopping)
5) Total number of push ups is recorded for 1 minute
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Forestry step test
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
http://www.ncbi.nlm.nih.gov/pubmed/11834101
http://www.ncbi.nlm.nih.gov/pubmed/17851681
http://www.ncbi.nlm.nih.gov/pubmed/2009042
5) 3 minutes recovery between trials and the best result from 3 trails is recorded
6) Perform cool down
Male and female alternatives
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Press up test
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
http://www.ncbi.nlm.nih.gov/pubmed/2009042
The objective of the press up test is to assess the strength endurance of the athlete's upper body muscles
Sit up test
Procedure:
1) Position yourself on the mat ..with hands shoulder width apart and arms fully extended
2) Lower your body until elbows are at 90 degrees
3) return to starting position with arms fully extended
4) Make sure push up action is continuous (no stopping)
5) Total number of push ups is recorded for 1 minute
Male and female alternatives
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Sit up test
Advantages
Disadvantages
Specialist equipment required
Assistant required to administer the test
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
Three stages of a fitness test
http://www.topendsports.com/testing/tests/
List of fitness tests
http://www.teachpe.com/fitness/fitness_tests.php
http://www.topendsports.com/testing/
Fitness testing is simply taking measurements of the body and its responses to exercise so that we can work out where a component of someone's fitness is, at any given moment in time
Importance of fitness tests for an individual?
http://www.brianmac.co.uk/grip.htm
http://www.brianmac.co.uk/sitreach.htm
http://www.topendsports.com/testing/tests/1rm-bench-press.htm
http://www.brianmac.co.uk/beep.htm
http://www.sportexperts.org/publication/57.pdf
http://www.brianmac.co.uk/speedtest.htm
http://www.sjss-sportsacademy.edu.rs/archive/details/the-effect-of-40-m-repeated-sprint-training-on-physical-performance-in-young-elite-male-soccer-players-393.html
Males - 40 cm .. Females - 33 cm
Stepping rate 22.5 is the same for males and females
http://www.brianmac.co.uk/pressuptst.htm
http://www.brianmac.co.uk/situptst.htm
Simple to set up and conduct
The test can be administered by the athlete
Can be conducted anywhere
Vertical jump test
Advantages
Disadvantages
Specific facilities required
Assistant required to administer the test
Technique plays a part in maximizing your score
Motivational and environmental factors
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
http://www.brianmac.co.uk/sgtjump.htm
This test measures the anaerobic power of the quadriceps muscles
Vertical jump test
Procedure:
1) Perform short warm up
2) Stand with dominant side against the board ..feet together and reach up as high as you can (standing reach height)
3) Only one dip of the arms and knees is permitted .. make the jump whilst touching the vertical jump board at the peak
4) Perform three trials ..no rest required between trials
To obtain results a nonogram can be used ..plot the difference (D) between your standing reach height (cm) and your best jump height on the nonogram line (D)
Plot weight in kilograms on the nonogram line (Wt)
Standard vertical jump test is used for the test .. or gymnast's chalk
Join up the two plots .. which will cross over the power line (P)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778691/
Test is best performed on an indoor running track or an outdoor running track when conditions won't affect test results
1.5 mile run test
This test measures aerobic fitness and helps estimate VO2 max
Procedure:
1) Perform a short warm up and stretch major muscles
2) Run a distance of 1.5 miles as fast as possible
3) Record time taken
4) Interpret the results to estimate VO2 max levels
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
1.5 mile run test
Advantages
Disadvantages
Weather can affect results
Suitability?
Reliability?
Validity?
Practicability?
Research literature
Average results
http://www.topendsports.com/testing/tests/2-4-km-run.htm
Overview
Full transcript