Unit 7 Fitness Testing by https://padlet.com/nathlunness/3tbdcn1tehq0 Assignment 1 en-us 2016-09-20 14:00:55 UTC 2023-04-08 10:29:04 UTC hello@padlet.com Flexibility ( Sit & reach) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/125685954 The sit and reach test is a measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is positive. This test involves sitting 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. Then reach forward along the measuring line as far as possible. After practice goes then reach out and hold hands in line with each other and hold for two seconds so that the tester can make a record of what was reached. The equipment needed is a sit and reach box. The Test can be done within 5 minutes. The cost to set this up would vary between £90 and £110. Skills needed for this test would be reaching beyond toe line (flexible). This is practical because the test can be done anywhere as the box is easy to move, but the cost is quite a lot although once its paid for nothing needs to be added on. ]]> 2016-09-22 12:44:08 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/125685954 Aerobic Endurance (12 Minute Cooper Run) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/125693404 The Cooper run is a measure of fitness, participants try and cover as much distance as they can in 12 minutes. The purpose is to test aerobic fitness. 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. Equipment needed is a flat oval or running track, marker cones, recording sheets and a stop watch. The overall test would take up 20-25 minutes to set up marker cones and have the correct measurement and also complete the 12 minute run. The overall cost of the test is no more than £15. Skills needed would be a reasonable level of fitness to have a good amount of distance covered. The practicality of this test is good as its cheap and can be set up easily and completed anywhere it only takes up a short amount of time. ]]> 2016-09-22 13:04:42 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/125693404 Body Composition (Skinfold Caliper) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/127223795  The skinfold caliper is to estimate body fat level by the measurement of skinfold thickness. This test involves two people, one who measures and one who is being measured, there are many places to measure from. You can start with the bicep and triceps. the measurement should be taken halfway between the crease of the elbow and shoulder the test can then be carried out and each point should be recorded 2 times and then take an average of the measurements. Skinfold calipers, marker pen, recording sheets. The test takes around 20 minutes depending on how many sections you measure. Depending on what accuracy you want the test can vary between £20- £100. Skills needed for this test would be good practice on where and how you measure correctly with the right technique. The test is quite simple and cheap to complete. ]]> 2016-09-29 12:39:28 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/127223795 Muscular Endurance ( Push Up Test) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/127233887 This test measures upper body strength and endurance. the only equipment needed for this test is a stopwatch and possibly a floor mat depending on the surface.  A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back and knees straight, the subject lowers the body until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended. This action is repeated as many times in one minute. The test takes no longer than 3 minutes. cost of this test is £5. The skills needed for this test is to be able to work for one minute trying not to fatigue. ]]> 2016-09-29 13:08:28 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/127233887 Speed ( 30 Meter Sprint Test) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128778124 the purpose of this test is to determine the maximum running speed over the covered distance(30m). this measures how fast you can run over 30 meters. The test involves running a single maximum sprint over a set distance, with time recorded. The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements. The equipment used could be timing gates marked over the set distance or if that's not available a set of cones a stop watch and  meter stick to measure the distance. The test would take no longer than 5 minutes with a warm up and the test which cover about 4-5 seconds and a few practice runs just before. Its very cost efficient unless you decide to go for a more accurate measurement by using the gates which vary between £200 and more as there are many different versions. . The skills needed is work rate to be able to sprint over the set distance as fast as you can to have a good time. The practical value of this test is of good quality as it measures how good your acceleration is. ]]> 2016-10-06 12:35:10 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128778124 Power ( Standing Broad Jump) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128784625 To measure the explosive power of the legs. 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. the equipment needed is a tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial long jump landing mats are also available. The take off line should be clearly marked. The test is allowed 3 practice jumps and then 1 final jump, so with a few stretches the test would only take roughly 5-10 minutes including set up and recording of the measurements. the test doesn't really cost anything as all that's needed would be a tape measure but just for an accurate measurement a long jump landing mat would be good which costs about £10-£20. a requirement of good balance to squat down and jump up using power from the legs are good skills to have to complete the test and score well. the practical value of this test is good as it doesn't require much from the subject and it has a good measurement to find put how much power you have and whether or not the subject wants to improve. ]]> 2016-10-06 12:51:50 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128784625 Strength (Grip Test) nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128789506 The purpose of this test is to measure the maximum isometric strength of the hand and forearm muscles. The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body. The handle of the dynamometer is adjusted if required - the base should rest on the heel of palm, while the handle should rest on middle of four fingers. When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds. No other body movement is allowed. The equipment needed is a handgrip dynamometer. The test takes no longer than 30 seconds 10 seconds to set up and carry out the test and then to take a recording of the result. The cost of this test is roughly between £20 and £40 again depending on what accuracy of measurement you want the more it will cost but generally for good equipment this test costs about £20.
The skills needed for this test is to be able to hold the grip dynamometer for a good 5 seconds to measure how strong the subject is.  the practical value of this test is good as its cheap, quick and easy to use.  ]]> 2016-10-06 13:04:21 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/128789506 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/129826376 2016-10-11 14:37:15 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/129826376 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/129828037 2016-10-11 14:40:25 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/129828037 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131467861 2016-10-18 13:54:27 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131467861 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131470592 2016-10-18 14:00:14 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131470592 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131471853 2016-10-18 14:02:59 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131471853 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131473047 2016-10-18 14:05:27 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131473047 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131475244 2016-10-18 14:09:59 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/131475244 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042355 2016-10-20 12:49:10 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042355 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042606 2016-10-20 12:49:57 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042606 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042878 2016-10-20 12:50:49 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132042878 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132043127 2016-10-20 12:51:36 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132043127 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132043656 2016-10-20 12:53:14 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132043656 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132044042 2016-10-20 12:54:23 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132044042 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132044419 2016-10-20 12:55:26 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/132044419 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139345041 advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison.
disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.
]]> 2016-11-22 13:50:33 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139345041 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139346140 advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation.
]]> 2016-11-22 13:53:33 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139346140 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139346900 Advantages
Minimal equipment required and simple to set up and conduct it also can be conducted almost anywhere
Disadvantages
Assistant required to administer the test
]]> 2016-11-22 13:55:52 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139346900 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139347746 advantages: This is a simple and commonly used test of general strength level, well researched and many norms are available
disadvantages: The dynamometer must be adjusted for hand size, how successfully this is done will affect the accuracy of the measurement.]]> 2016-11-22 13:58:15 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139347746 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139348429 advantages:
this test is simple and quick to perform, requiring minimal equipment.
disadvantages: there is some skill component in this test.
]]> 2016-11-22 14:00:25 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139348429 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139349504 Advantages
No equipment required its simple to set up and conduct, the test can be administered by the athlete. It can be conducted almost anywhere
Disadvantages
Assistant required to administer the test
]]> 2016-11-22 14:03:18 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139349504 nathlunness https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139350318 Advantages:
Skinfold measurements are widely utilized to assess body composition. It is a lot simpler than hydrostatic weighing and many of the other body composition techniques. After the original outlay for calipers, the daily tests costs are minimal.
Disadvantages: Specialist equipment is required such as Skinfold calipers also  an assistant is required to administer the test.]]> 2016-11-22 14:05:25 UTC https://padlet.com/nathlunness/3tbdcn1tehq0/wish/139350318