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UNIT 1: Fitness Testing
Transcript of UNIT 1: Fitness Testing
Having adequate range of motion in all joints of the body. To be able to move a joint fluidly through its complete range of movement.
: Fitness Testing & Training
You need to know.........................
What fitness tests are used to measure......
Conducting Fitness Tests
Checking The Equipment
THE SIT & REACH TEST
Lots of data to compare against
Inaccurate if you do not follow exact protocol
Measures only flexibility in Hamstrings and lower back
Does not account for leg & arm length
Warm up can effect results
Requires Sit & Reach Box
The ability of the cardio-respiratory system to work efficiently, supplying nutrients & oxygen to working muscles during sustained exercise.
Multi-stage Fitness Test
What is VO2 Max? How do I work it out?
Inside / Outside
Not much equipment needed
Measures up to maximum capacity
Requires 100% effort
Can be time consuming
Require lots of motivation
Must be fully fit.
Must have a non slippy surface.
FORESTRY STEP TEST
How do we work out our VO2 Max?
Not much equipment needed
Performed inside and out
Can be self-administer
The elderly may struggle
You must be able to take your own pulse.
Requires bench, stop watches
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate load.
1 Minute SIT UP TEST
1 Minute PRESS UP TEST
Can be done anywhere
Requires 100% effort
Elderly may struggle
Ensure Sit up & Press up technique is standardised.
Ensure the test starts immediately so the performer does not tire in the starting position.
The relative ratio of fat mass to fat-free mass in the body.
Body Mass Index (Weight/Height2 (kg/m2)
Bioelectrical Impedance Analysis (BIA)
Predicts Body fat by measuring resistance of the electrical impulse
Body fat restricts the flow of the electric current, so the more currant that is needed, the greater the percentage of body fat a person has.
Skin Fold Calipers
Small Space required
Specialist Equipment required
Human error can effect results
Some methods estimate
Distance divided by the time taken. (M/S)
35m Sprint Test
s it safe to use?
Is it working properly?
Is it calibrated?
Is it recording data accurately?
You must always gain informed consent
from the participants taking the test.
How might we gain proof off consent??
Why is it important we gain consent??
Choosing The Fitness Test
It is important to establish which component of fitness is most important to the performer
You should also consider the PRACTICALITY of the test (is it relevant to your sport??)
Also you need to consider the ADVANTAGES & DISADVANTAGES of each test!
Carrying Out The Fitness Test
You must know the METHOD for completing each test
You must have access to the relevant EQUIPMENT
You must ACCURATELY record the RESULTS
You must COMPARE results to NORMATIVE data
You must identify STRENGTHS & WEAKNESSES
Reliability & Validity of Tests
IS THE TEST RELIABLE??
The degree to which repeated measurements give the same results.
Is the test conducted properly?
Has the person suffered an injury since they last took the test?
Is the equipment damaged?
Is the same amount of effort being used?
The degree to which the assessment method measures what it intends to measure (Honesty of the test)
35M Sprint test - measures speed but also reaction time???
- Sit & Reach Box
Sit with your legs straight
Place the measuring tape, with 0cm level with your feet.
- Make sure your legs are locked straight
With your arms stretched towards your feet, lean forward and reach as far as possible with your fingertips.
Hold your furthest stretch for 2 seconds without any jerky movements
You should repeat 3 times and measure on the 4th attempt.
The distance that your fingers touch on the sit and reach table will be your score. If you don't make it to your toes then you will get a negative score.
7-10 cm 7-11 cm
>15 cm >18 cm
- Multistage fitness test CD
- CD Player
- 20m marked area
The test involves continuous running between 2 lines 20m apart, between recorded bleeps. The time between the bleeps decreases each level.
You must ensure that you have a foot on or beyond the 20m marker at the end of each shuttle run
If you reach the marker before the next bleep, you should wait there until you hear it before resuming running.If you do not reach the end of the shuttle run before the bleep sounds then you are given 2 or 3 more attempts to catch up with the pace before being disqualified.
VO2 Max is a measurement of aerobic endurance.
It describes the maximum amount of O2 that the
body can use in 1 min per Kg of body weight.
It is measured in Millilitres per Kilogram per Minute or ml/kg/min.
Fitter people have a higher VO2 Max and can therefore exercise more intensely than people who aren't as fit.
- Step (40cm for men)
- Step (33cm for Women)
- Heart Rate Monitor
- Table for calculating maximal aerobic power
Record your body weight in the clothes you will be wearing
Set the metronome at 90 beats per minute, to mark out 22.5 steps per minute
Step with the metronome, step up with the right leg and down with the right leg, then up with the left leg and down with the left leg. This is one step. Continue stepping for 5 minutes.
Stop and measure your heart rate.
AGE, POST-EXERCISE HEART RATE & BODY WEIGHT
to calculate the maximal aerobic power using a published table.
Starting Position: Arms straight, elbows locked, body straight, hands placed slightly wider than shoulder-width apart(fingers pointing forward) and both feet on the floor.
n 'Go' start the press up by bending your elbows and lowering your body until the shoulders drop below the level of the elbows.
Return to starting position.
Pausing to rest is only permitted in the starting position.
Your partner should count how many full press ups are completed in 1 minute or until the performer retires.
Lie on a mat with your knees bent at 90 degrees and feet flat on the floor. Your hands should be resting on your thighs
Squeeze your stomach, push lower back flat, raise your upper body high enough for your hands to slide along your thighs to touch your knees.
Return to the starting position.
Your partner should count how many full sit ups are completed in 1 minute or until the point the performer retires from the test.
Average 16-19 yrs
50 reps 40 reps
BMI provides a way of calculating whether or not your body is an ideal weight. A BMI test is designed for men and women over the age of 18, and although people under the age of 18 can use it, their result should not be taken to have significant meaning.
Measure your weight in KG
Measure your height in Metres
Calculate your BMI using the formula
(BMI = weight(Kg) / height(M) x height (M)
- Less than 18.5kg/M2 Underweight
- 18.5 - 24.9 Ideal
- 25-29.9 Overweight
- 30-39.9 Obese
- 39.9 +
There is a layer of fat beneath the skin, which is called subcutaneous fat, and the percentage of total body fat can be estimated by taking a measure of the skin fold at selected points on the body.
Measurements should be taken on the right side of the body.
Mark the mid point of each skinfold site with a pen
Grasp the skinfold 1 cm away from the mid point firmly between your thumb and index finger and pull away from the body.
maintaining the grip place calipers on mid point.
Read the dial to the nearest 0.5mm
Repeat 2-3 times more
Add the results of all sites and use the nomogram to identify your % body fat.
- 35m marked, straight line, on a running track.
Sprint 35m from a standing start/sprint start.
Allow a 30 second recovery whilst walking back to the start.
Repeat the sprint 5 more times, completing a total of 6 sprints
Record the time for each sprint
- Minimal Equipment
- Can be performed inside and out
- Human error with regards to timing
- Need 35m+ area
- Surface can affect results
ILLINOIS AGILITY RUN TEST
Flat, non slip surface
- 8 Cones
Set the cones up as shown in the diagram
Warm up before taking the test
Lie face down on the floor at the "start" cone.
On the command "go" the stopwatch should start, the performer should jump to their feet and run around the cones in the correct order to finish
The stopwatch should be stopped when the performer passes the finish cone
The result should be recorded
Excellent Above Average Average Below Average Poor
MALE <15.2 s 15.2-16.1s 16.2-18.1s 18.2-19.3s >19.3s
FEMALE <17.0s 17-17.9s 18-21.7s 21.8-23.0s >23.0s
-Easy to conduct
- Human Error can lead to inaccuracies in timing
- Weather and Surface can affect results
Vertical Jump Test
- Measuring Tape
- Weighing Scales
Stand side-on to a wall and reach up with the hand closest to the wall. Keeping your feet flat on the ground, the point of the fingertips is marked or recorded by a partner. This is called the standing reach.
Stand away from the wall and jump vertically as high as possible using your arms and your legs to help you project your body upwards. Touch the wall at the highest point of the jump and have this marked or recorded.
The difference in distance between the standing reach height and the jump height is the score. The best of 3 results is recorded on the Lewis nonogram on line' D'.
- Weigh yourself and record your weight (Km) on the nonogram on line 'Wt'.
Using a ruler join up the 2 plots. The line you have drawn will cross the power line 'P' on the nonogram.
- Record power in Kgm/s
- Quick to perform
- Technique plays a big part in achieving a good score because the performer must mark the wall at the top of the jump
Grip Dynamometer Test
- A Grip Dynamometer
Hold the grip dynamometer out in front of you
Squeeze the handle
Record the maximum reading from 3 attempts using the dominant hand
Allow a 1 minute recovery between each attempt
Grip strength can be measured in Kg or KgW
16-19 Year Old
- Easy to conduct
- Basic Equipment
-Small space needed
- Lots of data to compare
- The Dynamometer must be adjusted for hand size
- Needs specific equipment
- Only measures hand grip strength