https://padlet.com/leefy_charlie/ez8f13krwy9j Assignment 1 en-us 2016-09-20 14:00:42 UTC 2026-02-06 19:08:48 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Hearts.png leefy_charlie https://padlet.com/leefy_charlie/ez8f13krwy9j/wish/125688377
What is each tests purpose and what does it measure?

Flexibility - Sit and reach test.
It measures the flexibility of you're hamstrings and lower back, and how far you can expand, your hamstrings and lower back in flexibility.
In order to use this test, you need to get a measuring block or tape for up to 60cm. Put you're feet against the measuring tape or block. Breathe in and reach forward as far as possible. With you're knees firmly on the floor still. This will then allow you to record you're farthest reach possible. You are required to do this 3 times, and then take the best score out of the three, and use that as your result for the test. You almost get a warm up during the test, so there would be no excuses for failing to get your best score. For the test you would only need maximum of two people, however you will need a measuring block, to record the furthest you can reach, which will cost a bit of money. As well as this the portability of the exercise isn't too bad. You can do it anywhere, providing you can do it on flat ground, in order to get a fair score.


Speed - 30 Metre Dash

This test is pretty self-explanatory. It measures how fast you are, or at least you're acceleration, going into sprint speed. And then you will end up with a time in which you managed to sprint the 30 metres.
In order utilise this test properly. You need to minimum. 4 separate cones to spread in a straight line over 30 metres. And finally you will need a stop watch. To determine how fast you go with you're time. And it is required that you do the test three times, each with a rest in between, this is so you are given the best chance possible to go as fast as you can, and so you can record your fastest result for the test.  The test is pretty portable and cheap, as you only need 30 metres of flat land, to do a sprint. You don't need any equipment bar the stopwatch, and a measuring tape to measure out 30 metres. Also the test is not too demanding with regarding the help you need to complete it. Arguably you could complete it with one person, as they hold the stop watch as they sprint, but that would interfere with their technique, so you realistically will need two people.


Muscular Endurance - One minute Press up

This test is designed to measure you're muscular endurance. Mainly you're arms. Shoulder's etc. For this test you don't really need much at all. Just using a matt in which to do the test, which isn't really necessary. As you can do it on just the floor. But you would also need a stop watch to time yourself as well. As briefly mentioned the test is pretty easy to do as you don't need much equipment at all, so it will quite cheap, and it's very portable as well. As you just need firm ground in order to undertake the test. The test has a good physical value because it's essentially telling you how strong you are, but also how long your muscles can go for, without tiring, or before they do start to tire. You receive 3 attempts at this test, this being the objective to score the best amount of push ups in a minute you can, if you complete the first attempt and aren't happy with your score, you can have a go again. If the participant was to take all three attempts, as it is up to you the test will take you around 3 minutes to complete, and you will need around 2 people including yourself to do the test because someone will need to look at the stopwatch whilst your doing it.

Power - Standing Board Jump

For this test you want to measure how much power you possess. In mainly your legs. And for this test you simply set out a cone. In which to jump from and then measuring tape down the side, to measure how far you jump. You usually take 3 jumps, and you record you're best (furthest) jump you make. You will also need some sort of rule, in which to measure you're jump from where you land. In this case you ALWAYS measure from the back of you're foot (heel) from where you land. The test will usually take around 5 minutes to complete depending on how fast you want to do the test, and how many jumps you want to take. Some may not want to take all three as they may be happy with what jump they scored. The test will require at least two people to complete, as you will need a partner to record your jump when land, via the measuring tape. This test has an informative value as it tells you how powerful you are. Its fairly cost free as you don't need anything you may need to pay for apart from the measuring tape, and this makes the portability very good as you can do the test anywhere, providing the ground is flat.


Strength - Grip Strength

The purpose of this test is to measure and examine, the maximum strength, of the forearm and hand muscles. In order for this test to work you need to allocate yourself a handgrip dynamometer. To proceed you need to hold the gun. With you're arm at a right angle, and the elbow beside the body. And then when ready, squeeze the dynamometer as hard as you can for about 5 seconds. Moving or using no other part of you're body, other than the hand. This test is very quick and takes no time at all, you can complete this test in 30 seconds, and you only need two people to do the test. The test doesnt cost much as you only need the dynamometer, and therefore is very portable. You can do this test pretty much anywhere.


Task 2 

How long does each test take?

Each test, should take a minimum of 1 minute, and a maximum of 5 minutes to complete. But each test will vary. Some will only need a minute to complete. Or you are only allowed 1 minute to complete it. Where as other tests such as the sprint test, and power test, you will acquire several attempts (usually 3) to record you're highest score in an attempt. You will take the highest distance or quickest time, from the 3 and use that as you're result. As a result of this you will be looking at around the 5 minute mark. in terms of how long the test will take.

How much does each test cost?

As you are testing yourself, you already have a piece of equipment. As you are part of the test. With regarding the test it's self, the equipment is provided for. So it's technically free. 

What skills are required to carry out the test?

For each test the skill set will variate physically. The skills required will be to be able to undertake each test physically, and having the know how to do it. As well as having the mental and physical skills to record the result of each test e.g. you may need to average out a score, for a certain test. Which will include the use of maths, but only simple arithmatic. The skill set physically will be, does the person have the physical ability to undertake the test, and will they comfortable enduring what the test has to offer e.g. press ups, a person may not have the physical capacity to undergo press up tests, as they may have shoulder or muscle injuries. Or they may not be able to do a certain amount of press ups, that the test requires.

What practical value do the tests have?

Each test will have its own practical value, some will be smaller than others, but each test will result in giving you some feedback on what your body can take, and where you are physically, and what you need to improve on.

One very simple but noted value, is that undergoing the tests makes you take part in exercise, which can motivate you to do more, or motivate you to improve on your score for the test. Where as the obvious value for each test is that you will find out useful information about yourself, based on what the test measures, e.g. 30 metre sprint. Will tell you how fast you are, and will maybe tell you how much you need to improve your speed.









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