Unit 7 Fitness Testing by https://padlet.com/Will_Thompson/ctcnsi60w7jd Assignment 1 en-us 2016-09-20 14:00:37 UTC 2023-05-27 04:40:30 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Alarmclock.png Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/125084462
30 Metre Sprint Test

Purpose
The purpose of the 30 Metre Sprint Test is to evaluate your development of the build up of acceleration from start to maximum speed. It measures how fast you accelerate and how quickly it takes you to get to full speed. The faster you get to full speed in the test the faster your recorded time will be.

How to set it up
The way to do this test is to first measure out your 30 metres accurately. Then you will have your athlete line up exactly behind the start line. The athlete will get a countdown. When the countdown ends the athlete will accelerate off the start line and drive to the end of the 30 metres. The time will stop the second the athlete's torso passes the end of the 30 meters.

Equipment
The only equipment needed for the test is: a tape measure to precisely measure the 30 metres, a stopwatch to record your time and an assistant to work the stopwatch and watch for errors in false starts and performance. You will need cones to mark out your 30 meters so the runner knows the zone to run in.

How to perform
It is very easy to perform. The only thing that the athlete needs to do is sort out about how he will start the 30 meter sprint. This means he will choose to have a sprint start or a standing one. The rest is just to run the 30 meters without having a false start. Focus on when to go on the gun/start so you have the optimum chance of getting a good time.

Advantages
This test is good because it tests your power from a static position and this is useful for many sports. It is very cheap also so it is easy to set up and cheap to buy. It is easy to do as an athlete also because it is straight forward.

Disadvantages
It wont test much else but your power and will only show your 30 meters when sometimes you need more to peak as an athlete. It is sometimes not a true indicator of how fast you are because it is over a short distance so it will be prone for smaller people to win because of their Centre of gravity.




]]> 2016-09-20 14:11:44 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/125084462 Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/125686826
Illinois Agility Test

Purpose
The purpose of the Illinois Agility Test is to see how fast you change position and direction with of your body. This means how fast your agility is. The quicker the time around the course, the better the agility of the athlete is.

How to set it up


Equipment
You will need exactly 8 cones to set up the course. You will also need a stopwatch to record your time.

How to perform

Advantages
Minimal equipment required so very cheap and it is very simple to set up and perform. It can be done anywhere with the space for the cones.

Disadvantages
You need an assistant to time you so you will need to find one to conduct the test fairly.]]> 2016-09-22 12:46:37 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/125686826 Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/127222412
Sit and Reach

Purpose
The purpose of sit and reach is to test how flexible you are. It is made to test your lower back and your hamstrings. This is  important because it sees the tightness in the area's of the lumbar lordosis, forward pelvic tilt and lower back.

How to set it up
You set this up very simply because its just one piece of equipment but it will have to be against the wall so you will execute the test properly.

Equipment
There is only one piece of equipment for the test and it is the actual sit and reach block. These can cost around £90-£120. This is very expensive for a small piece of equipment but it is the only piece of equipment you need so its quick and easy.

How to perform
How to use this piece of equipment is very simple. You first sit down facing the block when it is against the wall. You then put your feet on the side of the block the same side as you are facing. Your legs have to be exactly straight this is crucial to come up with accurate results. you then have your arms straight and lean forward (just like the photo) to your highest point on the scaling. Another person will take down the furthest reading and then you will relax.

Advantages
This is a very simple and easy set up for a test. It is a good way to stretch and is a good way to record how flexible you are. The test is very quick and easy because it is done on how fast you want it to be. It only needs 3 goes at it to find an average.

Disadvantages
The test is quite expensive especially for one piece of equipment and it doesn't do that much because you aren't testing your flexibility for your whole body its just for a couple muscles so it is not very useful.

]]> 2016-09-29 12:34:47 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/127222412 1 minute push up test Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/129830060 Purpose
The purpose of the 1 minute push up test is to test how many push ups you can do in the time of a minute. It measures how fast you can do them in that minute.

How to set it up
It is simple to set up because there is no equipment

Equipment
You need a stopwatch to time the minute  to complete the exercise. You use someone to time it and  count press ups if you need to but not compulsory.

How to perform
It is very easy to complete because you just have to do the press ups.  You get into a plank position (like the top picture).
Then you bend your elbows and go down till you are very close to touching the floor with your chest. Then you pick up back to first position. You repeat this and try to get as many as possible in the set time of a minute.

Advantages
This test is good because it requires one piece of equipment so it is very cheap to do. Also it will be useful for upper body strength so it will benefit you in various sports.

Disadvantages
It is very simple so doesn't require much concentration or skill. Also it will not work other parts of your body like other tests will. 

]]> 2016-10-11 14:44:28 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/129830060 Standing Broad Jump Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/132036302 Purpose
The purpose of the standing broad jump is to monitor the development of the athlete's elastic leg strength. So this means that it is to check how much power you have in your legs.

How to set it up
Mark a straight line. Have a tape measure measured out at a right angle to the line. This is very easy to set up The athlete will make the jump and then the assistant will measure the back foot against the tape measure to determine how far the athlete has jumped.

Equipment
You will need 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.

How to perform
The athlete stands behind the designated line with his/her feet slightly apart. Two foot take off and two foot landing. this will be with swinging arms. crucial to have feet level when landing cause the back foot is measured. Three attempts allowed

Advantages
The test is simple and quick to perform and it requires hardly any equipment

Disadvantages
There is not much skill involved in this test meaning you do get better but do not learn or heighten  skills.


]]> 2016-10-20 12:30:40 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/132036302 Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/135084398 12 minute Cooper run
Purpose
The purpose of the 12 minute cooper run is to test your aerobic endurance.

How to set it up
You need a 400m track to conduct the test. You will only need a stop watch so there isn't much to set up

Equipment
To do the test there isn't much equipment needed. You will need 400 metre track, Stopwatch, Whistle and an Assistant. The cost would vary depending on if you had to pay to hire out a track or if it was done n a normal field with the required distances

How to perform
The athlete warms up for 10 minutes. The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test. The assistant keeps the athlete informed of the remaining time at the end of each lap (400m). The assistant then blows the whistle when the 12 minutes has finished and records the distance the athlete covered to the nearest 10 meters

Advantages
There aren't that many advantages but it is very easy to set up and there is minimal equipment required to conduct the test.

Disadvantages
Specific facilities required (400m track) and assistant required to conduct the test.



]]> 2016-11-03 14:06:36 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/135084398 Skin fold calipers/hip to waist ratio Will_Thompson https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/136715570 Purpose
To measure body weight and composition.Beneath the skin is a layer of subcutaneous fat, and the percentage of total body fat can be measured by pinching sections of your body to see how much fat is layered upon the selected muscle

How to set it up
It is very easy to set up cause the only things needed are Skin Calipers and Measuring Tape to conduct the test. Will need an assistant to measure you're waist and take the reading of you're pinches of the skin

Equipment
Skin Calipers, Measuring Tape, Something to record/write down test results and an assistant. None of the stuff that you have to purchase is expensive. 

How to perform
Ensure you are careful in locating the anatomical landmarks used to identify the skin fold site. Take all skinfolds on the right side of the body (for reliability). Ensure that you take the skinfold in a rotational order (circuit) and do not complete consecutive readings at each skin fold sit. Grasp the skinfold firmly between your thumb and index finger of your left hand. The skinfold is lifted 1 cm and recorded with the callipers held in the right hand. Keep the fold elevated while the measurement is recorded. Take the skinfold measurement 4 seconds after the calliper pressure is released

Advantages
Really cheap, easy to set up good way to determine what you're body weight and composition is.

Disadvantages
Athlete may feel uncomfortable taking off shirt for the test. Have to have same gender doing the tests. 


 Excellent  | Good  | Average  | Below average  | Poor
Normal  |
Male  | 60-80  | 81-90  | 91-100  | 111-150          | 150+
Female  | 70-90  | 91-100  | 101-120  | 121-150  | 150+
Athletic  
| Male  | 40-60  | 61-80  | 81-100  | 101-130  | 130+
| Female  | 50-70  | 71-85  | 86-110  | 111-130  | 140+ 
 
]]> 2016-11-10 13:51:31 UTC https://padlet.com/Will_Thompson/ctcnsi60w7jd/wish/136715570