unit 7- Fitness testing by

16000599 — 2016-09-22 11:03:28 UTC

16000599 — 2016-09-22 11:05:11 UTC

Assignment 1

16000599 — 2016-09-29 11:07:35 UTC

Describe fitness testing for each of the components of fitness :

Flexibility:
To test flexibility you use the sit and reach test. This test involves a sit and reach box where your bare feet should be placed flat against the bottom and use your hamstring and lower back to stretch forward, pushing your hands as far up the board as possible. you must make sure your legs are completely straight. the sit and reach box has measurements on it, you record the measurement your fingertips reach.

Advantages:

takes a minimum amount of time (1-2 minutes including warm up time)
no skills need to take part in the test.
contributes towards your flexibility in your back and hamstrings, easy to transport so an d anywhere.

disadvantages:

cost of this test can be expensive due to the equipment being expensive.
when purchasing its likely to be online which has delay as to when you receive it.
at risk of injury if not properly warmed up

AEROBIC ENDURANCE

16000599 — 2016-11-01 15:52:49 UTC

12 minute cooper run:
this is to test your aerobic fitness. it measures how far a participant can run in 12 minutes on a 400m track.
the equipment needed for this test:

flat 400m running track
cone markers
partner
stopwatch
recording sheets

this test is set up with cones. they are placed at the start of the track, quarter of the way, half way and three quarters of the way around the track. when that's done and your partner is prepared with the stopwatch at the start/finish line the run can commence. the partner with the stop watch must count how many times the participant runs around the track. when the participate has run for 12 minutes the race is stopped and the score of how many laps the person ran within the 12 minute time limit is totalled.

Advantages:
can test a lot of people at once
it is cheap (if you have easily accessible 400m track)
easy to perform
Disadvantages:
access to a 400m track might not be available
you need a partner so they can count your laps and write it down
you need a good aerobic fitness level

STRENGTH

16000599 — 2016-11-23 16:12:56 UTC

hand grip strength test:
the purpose of this test is to measure the strength in the hand and forearm muscles.
the equipment needed for this test is:

dynamometer
a partner

To do this test you firstly grab hold of the dynamometer by the handle and change the size according to the hand size and then check to see if everything is in working order. then you hold your arm at a right angle with your elbow against your body. when ready you squeeze at maximum isometric effort and hold for 5 seconds then your score can be recorded
MALES FEMALES
rating (Ibs) (lbs)
excellent [ > 141 ] [ > 84 ]
very good [ 123-141 ] [ 75-84 ]
above average [114-122 ] [ 66-74 ]
average [ 105-113 ] [ 57-65 ]
below average [ 96-104 ] [ 49-56 ]
poor [ 88-95 ] [ 44-48 ]
very poor [ < 88 ] [ < 44 ]

Advantages:

very easy to do
good and relatable test to do to test strength level
cheap to perform as a dynamometer is around £15

disadvantages:

The dynamometer must be adjusted to hand size.
must be done successfully for the measurement to be accurate

BODY COMPOSITION

16000599 — 2016-11-23 17:11:50 UTC

Skinfold Test:
The purpose of this test is to estimate body fat level by measuring skinfold thickness.
the equipment needed or this test:

skinfold calipers
recording sheets
a partner

to do this test you find an appropriate site such as right side of the stomach in between the abs and iliac crest. then your partner grabs a small amount of skin and attaches the callipers to it at a 90 degrees angle. after about 2 seconds a reading, in millimetres, is taken. Each site was measured 3 times to get an average and therefore accurate result.

Advantages:

can easily assess body composition
simple test to do
relatively cheap (£15.99 for the skinfold callipers)

Disadvantages:

you have to be undressed, this may cause some people to be uncomfortable.
not 100% accurate

16000599 — 2016-11-23 18:15:55 UTC

SPEED

16000599 — 2016-11-23 18:36:45 UTC

30 Meters sprint test:
this fitness test measurements your speed over 30 meters so its purpose is to get the measurement of an athletes maximum speed over 30 meters.
The 3 meter sprint test is set up on a flat no-slip surface with a tape measure, stopwatch, cones and an assistant (preferably with a whistle).
when the distance is set up you have an assistant waiting at the finish line with the stop watch. he/she will start the race by raising an arm in the air or to blow a whistle, this is a signal to start the sprint. the person is supposed to sprint as fast and they can towards the finish line where the assistant is timing their run. the assistant will stop the watch when the participant has crossed the line, they would do this 3 times to determine.

rating men woman
very good [ < 4.80 ] [ < 5.30 ]
good [ 4.80-5.09] [ 5.30-5.59 ]
average [ 5.10 - 5.09 ] [ 5.60 - 5.89 ]
fair [ 5.30 - 5.60 ] [ 5.90 - 6.20 ]
poor [ > 5.60 ] [ > 6.20 ]

advantages:

the cost to set this test up is very cheap:

retractable tape measure £2
cones £1
stop watch £6.99

the test itself doesn't take very long

disadvantages:

an assistance is required for the test to commence
might be hard to find 30 meters of flat noslip flooring which may be difficult in winter season or because of a persons accessibility.

POWER

16000599 — 2016-11-23 19:29:32 UTC

Standing broad jump:
this fitness tests purpose is to measure the power in someone's leg.
the equipment needed for this test is:

tape measure
a non slip floor for take off
clearly marked take of line
appropriate footwear

The standing broad jump is set up on a flat surface with tap measure to set out to about 4 metres just be sure it measures even the biggest of jumpers. then when the participate is ready and warmed up, they should have both feet at the jump line and jump, trying to use the best technique with no steps. the partner will read out the persons score from the heal of the person and write it down. attempt 3 times for an average.
males females
rating
(cm) (cm)
excellent [ > 250 ] [ > 200 ]
very good [241-250] [191-200]
above average [231-240] [181-190]
average [221-230] [171-180]
below average [211-220] [161-170]
poor [191-210] [141-160]
very poor [ < 191 ] [ < 141 ]

advantages:

the cost is very cheap, all that's needed is a tape measure which is 50p
good, accurate measure of power

disadvantages:

skill element to this test regarding proper technique which might be difficult to understand and perform which could make it very time consuming

MUSCULAR ENDURANCE

16000599 — 2016-11-24 12:02:30 UTC

The 60 second press up test:
this test involves normal press up technique. which is hands and toe on the floor with the legs and body in a straight line with feet slightly separated. make sure your back is straight and knees are locked in straight. then lower your body at your elbow till its at a 90 degree angle and then return to the upright position by extending your elbows.
for this test you will need:

floor mat
stopwatch
recording sheet (pen too)

in the test you basically need to do as many press ups in 60 seconds as physically possible, your partner counting how many you do as well as keeping the time on a stopwatch, making sure you don't exceed your 60 second limit.

pu*= press ups
table or people aged 16-30
male female
rating pu* done in 60 seconds
excellent [ < 36] [ < 30]
very good [29-35] [21-29]
good [22-28] [15-20]
fair [17-21] [10-14]
poor [ > 16 ] [ > 9 ]

advantages:

easy and relatively quick to perform
requires minimal but affordable equipment

disadvantages:

people may struggle with the technique
some level of muscular endurance is a must have to attempt the test