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Uploaded by Graham Beasley on 2015-03-15.

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Illinois Agility Test | Victoria Police Applicants

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Illinois Agility Test Training | Victoria Police Prep

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Correctional Officer Training Academy Physical Demand

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Uploaded by Mr Hughes - Physical Education on 2015-02-20.

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NAPFA station - Standing Broad Jump for Primary School.

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How to Perform the Skin Fold Test (Male)

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Learn how to perform the skin fold test on a male client.

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Cooper 12 min run: Fitness Testing,  Protocols,  Health   Safety 12 Minute Copper Run   Aerobic Test

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Cooper 12 min run. Protocols and Fitness Testing procedures

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This video demonstrates how to perform a sit and reach test on a client.

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Task 2 agility

How long does it take?
Takes a very short time, it's done repetitively.

Cost?
This test is really cheap for equipment.

Skills needed?
You need to be able to have good reaction time from when your laying down to when you start as this will improve your overall times. You need to be able to have good change of direction as this will also increase your times.

Practical view?
This test helps you improve your ability to work your max at a short distance working your reaction time your change of direction and your sprinting
An disadvantage for this is that it may be abit complecatated for the athlete to perform, you need to make you you explain the drill correctly and to get the right measurements between each cones. Another disadvantage could be unaccurratly reading the stopwatch or failing to start the watch at the right time or stoping at the right time.

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How long does it take?
Quick and easy.

Cost?
Minimal and expensive costs for equipment.

Skills needed?
Need to be able to get enough power in the legs when jumping and to be able to drive your arms forward with an appropriate technique, when landing you need to be able to have good balance.

Practical value?
It's helps you have more knowledge on weather you need to work on leg power or not, this also helps you when you take part in activities such as football and rugby where you need strong legs to kick balls and to last on the pitch.
An advantage to this is that anyone can do it anytime, it is easy to set up and easy to record.
A disadvantage of the jump can be that the measuring tape might not always be on the same line when the athlete is jumping so therefore wouldn't be accurate.

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How long does it take?
It's a quick and very easy set up, little amount of equipment being used.

Cost?
Again this is minimal but can be expensive requiments.

Skills needed?
You need to be able to have good starting speed and good acceleration.

Practical value does the test have?
Helps you increase your technique better, this also helps acceleration, reaction time and getting to top speed quickly. This is all about getting to your maximum speed as quickly as possible.
A advantage of this is that it is quick and easy to set up, just need to measure out 30 meters and time yourself, you will probably need a partner to help. A disadvantage may be that after your first go you would have used your burst of speed so when you repeat the run you might not get as much of a good time. Also again the timing of starting and endings are key as they might miss start them then therefore ending up with a false time.

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reliableTask 2 body composition

How long does it take?
It's an easy and quick way to calculate body fat in the body.

Cost?
Minimal but also expensive.

Skills needed to carry out the test?
You will need to be able to read the equipment correctly and write down results well, you will also need to be carful of pinching of the muscle when using equipment and to only assure it is skin being pinched with callipers. A disadvantage to this can be being painful for the person doing it, it won't be that appealing to other to use if it's known to pinching this is why it needs to be carried out appropriately so that it's safe and comfortable for the person.

Practical value?
The test identifies how much fat is in the body and shows of the athlete is unhealthy this includes eating well and exercising well. A disadvantage to this would be that the test isn't reliable and accurate, as the piece of equipment isn't the most accurate piece of equipment, and also it is unlikely you know that best place to place the piece of equipment so won't be fair.

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Task 2 aerobic endurance

How long does the test take?
Only done for 12 minutes, groups can run at the same time making it easier and faster than running individually.

Cost?
The equipment needed is very cheap but you need to get the right amount of equipment and there is alot  to get.

Skills needed?
You need to be able to be fit enough to jog around 12 minutes as this would not help your cardio. Motivation is key to, if you are not motivated enough you will not give your 100% effort. A disadvantage to this could be the lack of training that might of been encountered before the run, this would not be a fair test, this also inclides age, weight and fitness.

What practical value does the test have?
It helps improve a persons cardiovascular endurance as they have to maintain running long distance such as 12 minutes, this would also help they're lung capacity to get bigger and take in larger amounts of oxygen while taking part in physical activity. A disadvantage of the test is that it could make you fatigued and won't help your fitness, another disadvantage can be other people,getting better times then you would feel that you are not fit enough which would then decrease self confidence.

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Task 2 flexibility

How long does the test take?
It's a quick and easy way to measure your flexibility. It takes a little bit more time to set up but the equipment you need to have already.

How much does it cost?
It's a mixture between expensive equipment and not so expensive equipment. This can be a disadvantage for the test as it would take time to find and buy the box to do this test.

Skills needed to carry out the test?
This only targets certain parts of the body like hamstrings lower back and joints, the test is easy but you need range of movement in these areas. This can be an advantage of this test as the more you test it out the more range of movement you will have.

What practical value does the test have?
A advantage can be to see the range of movement in someone's body and how flexible you are and alo so that they know how to test for flexibility in the future. But a disadvantage can be the length of people arms such as a persons arm might be smaller than other therefore limiting how far they can reach.

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Task 1 - Describe one fitness test for each of the components of fitness.

What is the purpose of the 30 Meter Sprint test and what does it measure?
The 30 Meter Sprint test is designed to measure your acceleration and speed.
How do you set up and run the test?
The test involves running a single maximum sprint over 30 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line.
Equipment needed?
Measuring tape, stopwatch, marker cones, flat and clear surface of at least 50 meters.

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Task 1 - Describe one fitness test for each of the components of fitness.

What is the purpose of the Illinois Agility Test and what does it measure?
The Illinois agility test is a test designed to see how agile someone is. It is a simple test and it is easy to administer as i requires little equipment. It tests the ability to turn in different directions and at different angles.
How do you set up and run the test?
The length of the course is 10 meters and the width is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. You should lie on your front and hands on your shoulders. On the word 'Go' the stopwatch is started by someone else, and you gets up as quickly as possible and run around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
Equipment needed:
Flat non-slip surface, marking cones, stopwatch and measuring tape.

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Task 1 - Describe one fitness test for each of the components of fitness.                                       

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Task 1 - Describe one fitness test for each of the components of fitness.                                       

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What is the purpose of the Standing Broad Jump test and what does it measure?The Standing Broad Jump test is a test designed to see how powerful the muscles in your legs are and how far you can jump from standing still.
How do you set up and run the test?
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed.
Equipment needed?
Tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred.

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Task 1 - Describe one fitness test for each of the components of fitness.

Body composition
To test your body composition you would use the skin fold calipers/hip to waist ratio to check the percentage/amount of body fat in the body.

What is each test purpose and what does it measure?
The purpose for testing the body composition is to take skin fold measurements to determine the body fat composition. its aim is to calculate the body fat level by the measurement of skin fold thickness.

How do you set up and run each test step by step?
Skinfold measurement can use from 3 to 9 different places on the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken.

Equipment needed?
Skinfold calipers, recording sheet and a marker pen.

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Task 1 - Describe one fitness test for each of the components of fitness.

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Task 1 - Describe one fitness test for each of the components of fitness.

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Aerobic endurance
A good way to test your aerobic endurance is to use the 12 minute cooper run to see how good your cardiovascular endurance is.

What is each test purpose and what does it measure?
The purpose for the 12 minute cooper run is to test aerobic fitness which is the abililty of the body to use oxygen to power themselves whilst running. The 12 minute cooper run is a running test that improves your aerobic fitness and the athlete tries to cover as much distance as they can in 12 minutes.

How do you set up and run each test step by step?
To set up the test place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.

Equipment needed?
Flat oval or running track, marker cones, recording sheets and a stop watch.

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Task 1 - Describe one fitness test for each of the components of fitness.                                                                                                                                                                                                              

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Task 1 - Describe one fitness test for each of the components of fitness.                                                                                                                                                                                                              

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Flexibility
A good way to test flexibility is to use the sit and reach test.

What is each test purpose and what does it measure?
The purpose for sit and reach test is to calculate the persons flexibility of the persons reach and the athlete has 3 chances to get his best score out of three attempts. it measures the flexibility f the person how far they can reach forward but it specifically measures the flexibility of the lower back and hamstring muscles. It is important and is used to stretch the lumbar lordosis, forward pelvic tilt and lower back pain as they are all tight and are needed to cause no injury or pain to this part of the body.

How do you set up and run each test step by step?
In this test you sit on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements.

Equipment needed?
Sit and reach box (or alternatively a ruler can be used, and a step or box).