Unit 7, Fitness Testing by Joe Parsons

Sit And Reach

joemow7 — 2016-09-29 10:45:48 UTC

The sit and reach test, looks at the flexibility side of fitness it does this by putting a box with an overhang against a wall and the test subject puts their feet against the box and then reaches as far as they can along the box and hold it to be measured distance is measured in centimeters. 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. However, using negative values is more difficult for statistical analysis, and for comparing results. the equipment that is needed to comeplete this test if you dont have a sit and reach box is a box, meter ruler, tape and an assistant, when using these the method is as follows; The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm (6 inches) mark on the ruler and the zero end of the ruler points towards the athlete

The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box

The athlete places one hand on top of the other, slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for two seconds

The assistant records the distance reached by the athlete’s finger tips (cm)

The athlete performs the test three times

The assistant calculates and records the average of the three distances and uses this value to assess the athlete’s performance. when you've have done this you can compare your results to the guidelines for 16-19 year olds (if in that age bracket) which are as follows:
Gender | Excellent | Above average | Average | Below average | Poor
Male | >14 | 14.0 - 11.0 | 10.9 - 7.0 | 6.9 - 4.0 | <4
Female | >15 | 15.0 - 12.0 | 11.9 - 7.0 | 6.9 - 4.0 | <4
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's flexibility.

One advantage is it uses not too much equipment and it is also reasonably simple to set up, which are adventages because this will mean it will take less time to complete the test in total and it can be done pretty much anywhere against a wall or just indoors, on the other hand there is the disadvantage of that the fact that the equipment is slightly more specailist and people may not own the equipment needed to comeplete the test which will make it even harder.

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Speed

joemow7 — 2016-11-03 11:38:35 UTC

30 meters sprint
The thirty meters sprint is a good way of measuring the speed of a person over a short distance we did this in the sports hall, we measured out 30 meters with a measuring tape and put 2 cones at the start and finish of 30 meters and then a person runs from one end to the other with one person or themselves timing how long it takes it takes them to run the 30 meters. when it is set up all you have to is start with appropriate start commands (on your marks, set, "GO") from the assistant the athlete sprints the 30m

The assistant starts the stopwatch on the command "GO"

The assistant records the time the athlete’s torso crosses the 30 metre point and them will compare the persons time to the grid below.

Here are the guidelines for 16-19 year olds, male and female:
Gender | Excellent | Above Average | Average | Below Average | Poor
Male | <4 | 4.0 - 4.2 | 4.3 - 4.4 | 4.5 - 4.6 | >4.6
Female | <4.5 | 4.5 - 4.6 | 4.7 - 4.8 | 4.9 - 5.0 | >5.0
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's sprint speed.
One advantage to this test is that you can take it anywhere because it uses very little/minimal equipment, this is an advantage because it means it is quick and easy to set up with minimal things stopping you from conduct this anywhere, one disadvantage is finding the right surface to do it on because we had the sport hall to use whereas other people may not and they may possibly struggle to find a place to conduct the test and also in order to conduct the test you may need an assistant to measure your time so you can sprint as fast as possible without needing to worry about the timing of the run.

Body Compistion

joemow7 — 2016-11-03 12:22:06 UTC

Taking skinfold measurements is a common method for determining body fat composition. Accurate measurement technique is important. Here is the standard technique that is used.
aim: to estimate body fat level by the measurement of skinfold thickness
equipment: skinfold calipers, tape measure, marker pen, recording sheets.
procedure: Skinfold measurement can use from 3 to 9 different standard anatomical sites around the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken.

Then after that you should compare your results to the guidelines below;

Normal; Male | 60-80 | 81-90 | 91-110 | 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 | 130+
Skinfold measurements are widely used 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 and therefore more accessible to everyone and much cheaper than other methods making it easier for everyone. some subjects may feel uncomfortable stripping down in front of the tester, therefore every effect should be made to make them feel comfortable. For legal reasons, it is wise to have another person present, and to have females testers for female subjects. The right side measurement is standard, though in some situations you may need to test someone on the left side. If so, you must record this and endeavor to always test on the same side for that person. Reasons for testing on the left side may include injuries, amputation, deformities, or other medical conditions

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joemow7 — 2016-11-03 12:41:00 UTC

Illinois Agility Test

joemow7 — 2016-11-03 12:41:13 UTC

Agility is an important component of many team sports, though it is not always tested, and is often difficult to interpret results. The Illinois Agility Test (Getchell, 1979) is a commonly used test of agility in sports, and as such there are many norms available.
purpose: to test running agility
equipment required: flat non-slip surface, marking cones, stopwatch, measuring tape, timer.
The length of the course is 10 meters and the width (distance between the start and finish points) is about 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced around 3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
results: An excellent score is under 15.2 seconds for a male, less than 17 seconds for a female.

This is a simple test to administer, requiring little equipment, meaning the easier it is to set up the better because it means it can completed quicker

Disadvantages: Choice of footwear and surface of area can effect times greatly. Results can be subject to timing inconsistencies, which may be overcome by using timing gates. Cannot distinguish between left and right turning ability.
Variations: the starting and finishing sides can be swapped, so that turning direction is reversed.