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Fitness testing is a central and essential feature of all fitness training nd will be used before training begins, during the training programme and again at the end of the training programme.

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Consequences of a sedentary lifestyle = 

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Consequences of a sedentary lifestyle = 

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If a person does not take part in regular physical activity, exercise or sport then they are at risk of a number of illnesses and negative effects such as:

weight gain or obesity

heart disease

hypertension (high blood pressure)

diabetes

depression

increased risk of osteoporosis

loss of muscle tone

stress

atherosclerosis

poor self-esteem

poor body image

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The cyclical relationship between health, fitness and exercise

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The cyclical relationship between health, fitness and exercise

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Adults - five sessions of thirty minutes activity per week. The activity should be physical enough to cause the adult to breathe more deeply and to begin to sweat.

Children and young people - seven sessions of sixty minutes per week. At least two of these sessions should be of high intensity exercise such as running, jumping or cardiovascular based sports. The seven hours may be spread out over the course of a week.

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Exercise can be defined as 'a form of physical exercise done to improve health or fitness or both'. It is recommended that adults and children follow different activity routines in order to maintain good health and fitness:

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Fitness can be defined as 'the ability to meet the demands of the environment' and relates to how physically demanding life is. Therefore, a person doing an office job requires lower levels of physical fitness than an Olympic athlete. With so many people working in non-physical or sedentary jobs this means that the fitness requirements of society decrease, leading to a heavier and less mobile society. In this negative context, health levels tend to decrease and people take part in much less exercise.

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Health can be defined as 'complete physical, mental and social wellbeing and not only the absence of illness or infirmity'. This is an interesting definition as people tend to feel they are healthy simply when they do not feel ill. This definition clearly describes that health is much more and involves feelings of happiness, social interaction and energy.

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Testing Health Related Components of Fitness

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Testing Health Related Components of Fitness

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Strength - Hand grip dynamometer

Grip with dominant hand

Apply maximum force while arm is straight in front of the body

Repeat three times while non-participant records the maximum force reading

Strength – One rep max test

Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press

Lift a weight that is more than the training weight

Rest for 5 – 10 minutes then select a heavier weight

Repeat the process until a weight is selected that can only be lifted successfully for one rep

Usually measured in kilograms

Cardiovascular endurance - Multi-stage fitness test

Mark out a 20 m course

Participants must arrive at end line on the beep or wait for the beep before running back

Participants must run until total exhaustion prevents completion of two to three shuttles

Cardiovascular endurance – Twelve minute Cooper run or swim

Measure the specific distance around a pitch or track (could be distance in the swimming pool)

Participants run or swim as far as possible in the twelve minutes

The exact distance covered is recorded and compared to normative scores

Flexibility - Sit and reach test

Remove shoes and position sit and reach box against the wall

Keep knees completely locked and reach forward with one hand on top of the other

Stretch and hold position for two seconds while non-participant records score

Speed - 30 metre sprint test

Mark out a 30 metre distance on an even, firm surface

Participant takes a rolling start so that they are running at full speed as they hit the start line

Ensure accurate timing by using two timers

Muscular endurance - 60 second press-up test

On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds

Elbows moving from the locked, straight position to 90 degrees of flexion

Non-participant counts the completed actions and judges that all actions are full

Muscular endurance - 60 second sit-up bleep test

On a cushioned surface the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period

Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground

Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full

Measured in complete number of sit-ups performed

Body composition – skin fold callipers

This test is done using skin-fold callipers. Skinfolds are taken from four body sites:

triceps – the skinfold is taken on the back of the arm between the shoulder and the elbow

biceps – the skinfold is taken on the front of the arm between the shoulder and bottom of the upper arm

subscapular – the skinfold is taken 2cm below the lowest point of the shoulder blade

suprailiac - the skinfold is taken just above the hip bone

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http://www.bbc.co.uk/schools/gcsebitesize/pe/exercise/1_exercise_principles_rev2.shtml