Unit 7 - Fitnesss Testing by

Components of Fitness: Aerobic Endurance

ronan_clancy6 — 2016-09-29 12:40:30 UTC

A fitness test for aerobic endurance is the 20 meter multistage fitness test (beep test). The purpose of this test is to measure how good someone's cardiovascular fitness and aerobic endurance is. The equipment required are: marking cones, 20m measuring tape, beep test audio tape, music player and recording sheets. The test consist of continuous running in-between two lines of cones which are 20m apart in time with he beeps from the audio. The beeps begin slow and speed up as the test goes on so it becomes harder and harder for the runners. Every minute the beep speed increases. The runner gets one warning if they don't reach he line when the sound beeps then after that if they fail to reach the line for the beeps twice in a row they are out of the test and given a score of which level they got to.
The disadvantages for this test is the weather conditions could effect the test if its conducted outside and a cd player is required which not many people would carry around. Also at least 2 people are needed to watch and determine which runners should go out.
An advantage is that it can now be used on a mobile phone so it can connect to speakers so its more portable so it makes it more accessible to more people can complete it. Also it has a good way of showing improvement as you know exactly what level you have reached when you finish. This will allow people to improve when they do the test again. Another advantage is that the test is easily run and simple to participate in.
Levels men women
excellent | > 13 > 12
very good | 11 - 13 10 - 12
good | 9 - 11 8 - 10
average | 7 - 9 6 - 8
poor | 5 - 7 4 - 6
very poor | < 5 < 4

Components of Fitness: Body Composition

ronan_clancy6 — 2016-09-29 12:43:43 UTC

Skin fold calipers are used to measure body fat and measure body composition to find out whether a person needs to gain or to lose weight to stay healthy. The aim is to measure fat level by there skinfold thickness. The equipment needed for the test is: Skinfold calipers, tape measure, marker pen and recording sheets. The procedure can consist from 3 to 9 different sites on the body to measure body fat. The tester has to pinch the skin at each different site (once at a time) by the fat not muscle and then apply the caliper to measure the body fat. You should take 2 measurements and if the second is completely different to the first a third should be done and a average should be made.
The test time varies for how many sites are used but normally takes around 5 minutes. A caliper cost about £7 and the test has quite a high practical value as the caliper is very portable and not very expensive. It takes experience for the tester to get to learn how to measure correctly so its a skill to do the test and measure the right amount of skin. Here is a picture of the different sites you can measure :
Normally the results are converted into a percentage after completing the test as a body fat percentage per ACSM. This is what its labeled as in the chart.
The advantages are that the tests are very practical as they are portable and inexpensive. Also it is better than a BMI test as in them tests it doesn't take muscle mass into account so people who have high amounts of muscle are labeled as obese. Also this test takes into account fat and not muscle.
The disadvantages are that it is hard to get the right technique in pinching the skin as it takes time to get the technique right. This means it might take a few tries to get the correct percentage. Also it can take time to do the test and work out a overall body fat percentage as working out is needed to be done.

Components of Fitness: Muscular Endurance

ronan_clancy6 — 2016-09-29 13:02:27 UTC

A 1 minute Push up test can be used to measure muscular endurance as well as upper body strength. There many variations of the push up test as you can have different hand positions and techniques. The only equipment needed for this is a stopwatch to count the minute and you can count the reps yourself. A regular Push up consists of having your hands and toes touching the floor with your back and legs straight and in line with your arms. The arms should be shoulder width apart and at a right angle with the body. To complete the push up you should lower the body until arms and elbow are in a 90 degrees position then lift body back up pushing through your chest. They should repeat this for there maximum amount in one minute. This test has a very high practical value as it is free to do and can be done anywhere with a hard flat surface. A good technique of a push up is required to complete the test so a disadvantage is that people need to learnt he correct technique before they begin the test.
The advantages for this test are the practicality as it is free and can be done anywhere. Also many people can do the test at once so wont be time consuming so its quick to perform.
On the other hand the technique has to be good or it can cause injury or wont create accurate results. Also the test could have incorrect/ unfair results if the person doesn't go all the way down.

Components of Fitness: Speed

ronan_clancy6 — 2016-10-03 13:07:32 UTC

A 30 meter sprint can be used to test a persons speed. it measures how fast someone can complete a 30 meter run. The purpose is to show acceleration and maximum running speed. The equipment needed is: stopwatch, measuring tape and marking cones. to complete the test a person has one go at sprinting 30 meters in a straight line after a warm up and a practise go. You are required to start upright in a stationary position with your front foot behind the start line and begin the sprint when you hear the assistant with the stopwatch say go. The test should take about 3 minutes to complete bearing in mind the practise go and the warm up. The tests costs are very minimal (£3.00) as only cones, measuring tapes and stopwatches are needed unless you want to test acceleration with timing gates which would cost about £200 for a set. A good reaction time for the assistant on the stopwatch is needed to get a correct time for the sprint.
The test has a very high practical value as it is cheap and can be completed anywhere a surface and the equipment is very portable like cones. This means that many people can do the test.
An advantages are that minimal equipment's required and that its simple and quick to set up and complete.
If conducted outside weather conditions could effect results which is a disadvantage. Also a non slip surface is required such as a track as well as assistance is needed to judge the test.
rating men women
very good < 4.80 < 5.30
good | 4.80 - 5.09 5.30 - 5.59
average | 5.10 - 5.29 5.60 - 5.89
fair | 5.30 - 5.60 5.90 - 6.20
poor | > 5.60 > 6.20

Components of Fitness: Power

ronan_clancy6 — 2016-10-03 13:26:17 UTC

The vertical jump is a test for power and measures the leg muscle power. The test directly measures the vertical jump height or flight time which links to amount of power used to push body into the air. The equipment needed for the test is: a timing mat or a marked wall with chalk to measure the height. In this variation using a jump timing mat, the mat itself measures flight time from when a persons feet leave the mat to when they land. A counter movement such as the bending of the knees prior to the jump. The person has 3 attempts to jump as high as possible with there legs straight on the mat when they land. The longest time is used. The jump time is normally converted into work done by muscles using a formula. The test should only take about 5 minutes. The timing mat costs £580 off http://www.cartwrightfitness.co.uk but for a cheaper alternative you could change variation to measure the vertical jump with a wall. The practical value of the test is average as the mat is very expensive but its very portable and can be done anywhere with a flat surface. The skills needed are to know whether the technique of the jumps correct (straight legs during landing).
The disadvantage for this tests is the price of timing mat and that a laptop or computer is needed to connect to the timing mat to show the results. Technique is the major part of the test so if it is incorrect the person will have such a low score that it wont be beneficial to do the test.
The advantages are that the mat has many different settings and can be used for many different variations of tests. This means that athletes from different sports can all use the mat and test themselves in different ways. Also the test is easy to perform as its very simple.

Components of Fitness: Strength

ronan_clancy6 — 2016-10-03 13:55:27 UTC

The hand grip test can be used to measure isometric strength in the hand and forearm. A general rule for people with strong hands is that they are strong elsewhere therefore this test is often used as a general test of strength. The only equipment needed is the Handgrip dynamometer. To complete the test the person has to hold the dynamometer in there hand with there 4 fingers in the handle and thumb outside it. There arm should be by the side of the body. Then they should squeeze there hand in for about 5 seconds with max isometric effort. No other body movements allowed other than hand.
The test should take less than a minute to complete. The hand grip dynamometer costs about £15 for a standard one. No skills other than the correct hand position is needed for the test. The practical value for this test is extremely high as the test is quite cheap and can be done anywhere.
The disadvantage for this test is that the hand grip dynamometer has to be adjusted for different sized hands. Also specialist equipment is needed. (Hand grip dynamometer).
The advantages for this test is that it has a high practicality level and can be done anywhere and with anyone that is healthy enough to do so. The test also is easy to complete and set up and quick to begin so many people can complete it after each other.

Components of Fitness: Flexibility

ronan_clancy6 — 2016-10-11 14:35:19 UTC

A fitness test for flexibility is the sit and reach test. A sit and reach box is required for this test. The test is done with your shoes off and sat down on the floor with your legs stretched out in front of you with your knees locked and flat on the floor. Reach your hands forward along the measuring line as far as possible. Make sure the hands remain at the same level so one isn't further in front. After a few practises you need to reach out and hold that position for at one or two seconds while the distance is recorded by an assistant. Make sure the movements are smooth and controlled and not jerky. The assistant has to measure how far they can stretch from there toe line whether that is a negative number or a positive one.
A sit and reach box costs around £80 to £100 so is quite expensive for a test that only take about 5 minutes. Flexibility skills in the lower back and hamstring muscles is needed to complete the test well.
It has quite a high practical value as the sit and reach box can easily be transported as its very portable and quite light.
The advantages are the high practicality level, the quickness of the test and the large amount of data that's gained from the test can be used in comparisons. The quickness and simplicity means many people can complete the test in a short time period.
However, the disadvantages are that it's expensive and variations in legs and arm length can make results misleading.(http://www.topendsports.com/testing/tests/sit-and-reach.htm) Also a good technique is required so a disadvantage is that the client could bend there knees and cheat the test. Furthermore, this test is specific to the range of motion and muscles/joints of the lower back and hamstrings so its not relevant to other parts of the body.

Result Chart: Flexibility - sit and reach

ronan_clancy6 — 2016-10-11 14:39:05 UTC

Result chart: Power - Vertical jump test.

ronan_clancy6 — 2016-10-11 14:47:37 UTC

These results are for a vertical jump test done with a wall so the air time in the test described could be converted into height.

Results Chart: Muscular Endurance - press up test.

ronan_clancy6 — 2016-10-11 14:52:17 UTC

Result chart: Strength - Hand dynamometer test.

ronan_clancy6 — 2016-10-11 14:54:36 UTC

Results chart: Body composition - skin fold calipers

ronan_clancy6 — 2016-10-11 15:02:55 UTC