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In your groups find the following information on your specific fitness test and add to this stream...

WHAT is your fitness test?
WHAT component of fitness does it test?

HOW is the test performed?
WHAT equipment is involved?

WHAT is the normative data for this test?

WHAT are the negatives and positives of the test?

BE CREATIVE IN YOUR PRESENTATION AND ADD IN PICTURES/ FILES/ LINKS AS YOU SEE APPROPRIATE

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How is it performed?

1. Carry out a 5 minute cardiovascular exercise and stretch all major muscle groups prior to the test.
2. Stand up with your dominant side nearest to the wall, feet flat together and reach up as high as you can to place a mark on the wall. Record your standing reach height.
3. Then bend your knees to jump as high as you can marking on the wall at the peak of your jump.
4. Repeat the test 3 times for accuracy and record your best performance.
5. Calculate the difference between your standing reach height and your best jump height.
6. Compare your score to national averages.

Equipment Needed:

A wall

A tape measure

Chalk

Pen

Normative Data for the Vertical Jump Test:

Gender | Excellent | Above average | Average | Below average | Poor
Male      | >65cm | 50 - 65cm | 40 - 49cm | 30 - 39cm | <30cm
Female  | >58cm | 47 - 58cm | 36 - 46cm | 26 - 35cm | <26cm

Advantages of Vertical Jump Test:

+ Minimal Equipment is required
+ Simple and Easy to perform

Disadvantages of Vertical Jump Test:

- Only Representative of leg power
- Reliant on the technique of the performer
- May require an assistant

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Achieve your best vertical jump score by using these testing tips and techniques. To learn more, visit http://www.sklz.com

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the 35 metre sprint tests the component of fitness speed. we do a 35 metre sprint because it is a shorter distance, whereas if we did a 100 metre sprint people can start to lose their speed because of how long the distance is. Usain Bolt does 100 metre sprints because he is trained to do 100 metres, whereas we aren't. so doing a shorter distance of 35 metres is easier to get accurate results on our speed.
The equipment needed is:
flat non-slip surface
2 cones to mark 35 metres
stopwatch
assistant
measuring tape
1: Participants need to warm up thoroughly, including stretching their muscles to avoid injury or cramping.
2: The assistant can set up the 35 metre and mark that out with 2 cones (one at each end)
3: Athlete participating needs to stand at the starting line in the correct position ready to set off.
4: when the assistant says 'ready, set, go' the participant can take off whilst the assistant starts the stopwatch at the same time.
5: The athlete then sprints the 35 metres. once they have crossed the finish line the assistant will stop the stopwatch and record what time they got.
6: To get the most accurate results the athlete will repeat the test 3 times to ensure that their results are accurate and give them a chance to possibly improve their previous time.
7: The athlete will then use their fastest time to compare against the normative data and see how well they did.
Mackenzie, B. (2018). 35m Sprint Speed Test. [online] Brianmac.co.uk. Available at: https://www.brianmac.co.uk/speedtest.htm [Accessed 22 Feb. 2018].

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WHAT: Grip dynamometer test

WHAT: Strength

HOW: 1) Athlete using their dominant hand applies as much grip pressure as      possible on the dynometer. 2) Assistant records maximum reading in Kg. 3) Athlete repeats test 3 times. 4) Assistant uses highest recorded value to assess the athlete's performance.

WHAT: Dynamometer and assistant.

WHAT: Gender | Excellent | Good | Average | Fair | Poor
Male  |      >56      | 51-56 | 45-50 | 39-44 | <39
Female |      >36      | 31-36 | 25-30 | 19-24 | <19

WHAT: Advantages - Simple to set up and conduct.
Can be conducted anywhere.
Disadvantages - Specialized equipment required
Assistant required.

Hand grip dynamometer - Instrument for measuring maximum isometric strength of the hand and forearm muscles.
Mackenzie, B. (2018). Grip Strength Dynamometer Test. [online] Brianmac.co.uk. Available at: https://www.brianmac.co.uk/grip.htm [Accessed 22 Feb. 2018].

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press ups are a test of muscular endurance. The athlete warms up for 10 minutes before conducting this test. The athlete lays on the ground with their hands by their shoulders. Then straightens the arms then lower himself until his elbows reach 90 degrees then extend his arms to his start position. you continue to do this action with no rest until time is up. The equipment for this procedure is a stop watch and a mat. You will need to have another person with you time the 1 minute or count your press ups.

Advantages: This test is quick and easy to perform and many athletes can perform this test at once. Uses minimal and in expensive equipment during the test.

Disadvantages: If using poor form can lead to injuries.

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Flexibility

> Warm the client up for 5 minutes using CV exercise
> The test should be done with shoes off and in a non- restricted clothing
> The client sits with legs together and straight and with feet flat against the sit and reach box
> Client places one hand on top of the other and leans forward from the hip as far as possible, pushing the marker along the top
> Record the furthest point the marker reaches
> Perform the test 3 times record the best measurements

Equipment needed;
>Sit and Reach box
> partner

Advantages:
>Quick and easy- Don't need much equipment
>Very cheap as equipment does not cost a lot.
>You can compare your score to national averages.

Disadvantages:
>Need a partner
> Test is not sport specific
>Lack of enthusiasm

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WHAT component of fitness does it test?
The multistage fitness test tests aerobic endurance.

HOW is the test performed?
First you have to measure the distance of 20 metres with the tape measure and mark with 2 cones. The client should perform a short warm up including CV and stretching. When they are finished warming up, you should start the CD and the participants will run 20 metres to the furthest cone when the 3 bleeps sound. When the bleep sounds again, the participant turns around to run back. The client must reach the line before the third bleep. The participants have to keep running to and from the cones for as long as they can. The bleeps become shorter- hence the participants need to run faster to reach the cones. If the participant fails to reach the cone before the bleep on 3 consecutive occasions then they are out. Finally you should record the level at which the participant stopped the test and compare it the VO2 max tables.

WHAT equipment is involved?
For the multistage fitness test you will need: a tape measure, 2 cones, the bleep test CD and a stereo.

WHAT is the normative data for this test?
For an average male the VO2 max score is 44-51mm/O2/kg/min^-1
For an average female the VO2 max score is 35-43

mm/O2/kg/min^-1
For a male the level score is 9-10 and for a female it is 6-8.

WHAT are the negatives and positives of the test?
It is a valid test because it tests what it is meant to test. In order to be suitable the test has to be completed in a large space. Being in a large space would also be very practical. The test is reliable as it can be compared to national averages.
The test is good because it can be done in groups and little equipment is required. It is also very cheap and easy to set up. The disadvantages are that it has to be done as a high intensity so motivation may be lacking.