https://padlet.com/theocard/g1hhcfu8s52d Assignment 1 en-us 2016-09-20 14:04:07 UTC 2026-02-12 05:20:16 UTC hello@padlet.com theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/125687005 The Sit and Reach test is used to measure a persons flexibility, pinpointing an individuals back and hamstring muscles and seeing how far they stretch. 
To set up this flexibility test, a sit and reach box scale is required to use up against a wall along with a pen to improve the accuracy of measurements. Before beginning the test, the person must stretch to prevent damaging muscles. The individual then must position the sit and reach box against the wall, take their shoes off and sitting down place their feet evenly against the box so that their toes are aligned with the beginning of the measurement scale. Keeping their legs straight they then must lean forward attempting to get their fingertips (or pen) as far up the scale as possible and measuring the distance reached.
The Sit and Reach test only takes a matter of seconds to complete and is easy to set up which are advantages, however disadvantages are that the equipment needed is expensive which makes the test limited to certain people and the practical value is only for certain athletes as it only measures the flexibility of the lower body.]]> 2016-09-22 12:47:11 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/125687005 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/125699193 The Multi-Stage Fitness test or "bleep test" is used to measure a persons cardiovascular fitness by seeing how long they can continuously run between cones 20m apart within beeping noises, while the speed and intensity increases each time.
To set up this aerobic endurance test, a cd player with the cd recording is needed to inform participants when the stage is completed, and to indicate the time between each run. Cones are also needed to mark out the length of the run which is measured using a tape measure. To begin the test the individual will hear a beep which indicates when to begin their movement, the person must make the 20m distance by the time the second beep plays. As the test progresses the time between each beep decreases meaning the person has to run faster. The test ends when the person cannot make the distance by the second beep.
Good reasons to use the Multi-Stage Fitness test is that its very easy to set up, other than the cd which can be hard to get hold of even though it's cheap to buy. The practical value is also good because the individual is constantly working their aerobic system, however constantly turning to change direction can make the test inefficient. Another downside to the test is that it can take a while to complete depending on a persons aerobic endurance.]]> 2016-09-22 13:16:54 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/125699193 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/127230887 The skinfold caliper test records someone's body composition by pinching an area of skin to find out the fat ratio compared to bone and muscle.
To set up this body composition test the only thing required is a skin caliper and possibly another person if the area you want to measure is difficult to get to. To perform this test you take the calipers and pinch a small bit of skin and take the measurement, this test should be repeated at least 3 times for accuracy on areas of the body such as: bicep, tricep, shoulder, abdominals, back, and legs also.
Advantages of the skin caliper test are that it has good practical value as you can measure fat levels on any part of the body you wish to, it's also cheap and very quick to do. The disadvantages of the skin caliper test is that it doesn't measure muscle or bone ratio and the readings aren't as accurate compared to modern technology.]]> 2016-09-29 13:00:39 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/127230887 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/135071294 The one minute press up test is done to measure someone's muscular endurance in their arms by seeing how many press ups they can complete within a one minute period.
This drill requires no equipment to set up other than a stopwatch to time the minute. The person gets into a press up position and begins the session by continuously completing press ups with the right technique as quick as possible until their arms become fatigued and can't go any longer. The advantages of this test is that its completely free to run and its quick to set up, the test is quick so you can get results from it straight away. However disadvantages are that it only measures upper body strength a number of factors could effect the results such as injury, surface and distractions.]]> 2016-11-03 13:37:04 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/135071294 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/135082934 The 30m sprint is a test to measure the speed someone can cover a set distance (30m). For this test you need a tape measure and cones to mark out the distance you will be sprinting, you'll also need a stopwatch to time the runner. The person stands at one set of cones with the stopwatch while another person gets ready to run. On a signal the person accelerates hard with the aim of reaching the other set of cones in the quickest time possible.]]> 2016-11-03 14:03:15 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/135082934 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139370403 2016-11-22 14:56:26 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139370403 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139371120 2016-11-22 14:58:31 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139371120 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139371783 2016-11-22 15:00:24 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139371783 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139373298 2016-11-22 15:03:58 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139373298 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139375150 The 30m sprint is a test performed to measure how quickly a person can cover a set distance, an attribute called speed.
To perform this drill you'll need a stopwatch, phone or watch to record the timing, and a set of cones to mark the area of which you're running. The person gets into their ready position and after a signal sprints as fast as they can from one set of cones to the other (30m) to try and get the quickest time possible recorded. The advantages of this test is that it requires no effort to set up and its completely free to run as it can be completed anywhere with 30m of free space. Disadvantages however are that timings may not be as accurate as they may be if a digital or electronic timer was used, it's dependent on someone timing not to make an error. The test also mainly focuses on acceleration, 30m is a short distance and some people may not reach their top speed.]]> 2016-11-22 15:08:33 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139375150 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139381060 2016-11-22 15:22:46 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139381060 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139382889 The standing wall jump or 'vertical jump' test records how high an individual can jump from a standing start, mainly testing the power in their legs.
In this test no equipment is needed other than possibly a marker pen to improve the accuracy of the reading of the measurement. To start this drill, the person must position themselves against a wall or something tall. It is important the person gains no advantage or extra leverage from using the wall as this makes the test inaccurate. The person then attempts to jump as high as they can and touch the highest point physically possible on the wall. A good technique is to crouch down before jumping and explode up to maximize the power in their body. The advantages of this test is that you need no equipment to perform it, and it costs completely free, its also very quick to get results from. Disadvantages are that the test only really targets leg power and the measurements can be inaccurate because the person is moving at the same time and may mismark the height, this gives a false reading of their power.]]> 2016-11-22 15:27:12 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139382889 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139388158 2016-11-22 15:41:08 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139388158 theocard https://padlet.com/theocard/g1hhcfu8s52d/wish/139731006 The hand grip strength test is a test to measure a persons muscular strength by seeing how hard they can squeeze a dynamometer which is an electrical or non-electrical measuring device.
To do this drill you will need a dynamometer, preferably a digital one to increase the accuracy of the measurement. A person grips the dynamometer and squeezes with force to get the highest reading possible on the dynamometer. They then repeat the test 3 times to take an average measurement of their hand strength. Advantages of this t]]> 2016-11-24 10:24:08 UTC https://padlet.com/theocard/g1hhcfu8s52d/wish/139731006