Unit 7 Fitness Testing by

Flexibility, Sit and Reach

lukewoods505 — 2016-09-29 10:45:34 UTC

what is the test purpose and what does it measure?
The test purpose is to see how flexible your vertebrae/ top half of your body is, it measures how flexible you are from the waist upwards.
how to set up and run the sit and reach test step by step?
To take part in the sit a reach test you will need a sit and reach box or a ruler because you need some that has a measurement of CM or inches to record the score you get. once you have the sit and reach box you will need to sit on the floor without shoes on a sit with your legs out straight touching the box, and continue to sit with your legs straight and reach forward as far as you can and record how far you managed to reach.

advantages: it is a short test as you only need to do it 3 times, also there is no skill needed for this test either, another good thing is that you could easily fit all the equipment you need into the boot of a normal sized car without having to put the seats down or adjusting anything.

disadvantages: it may costs a little for the equipment that you need.
the practical value of this test would ok as it maybe difficult to get the box needed for the test but you could just use a measuring tape instead.

Muscular Endurance

lukewoods505 — 2016-09-29 11:04:56 UTC

press up test
what is the test purpose and what does it measure?
the test purpose is to increase the strength in your muscles so that you can perform at a high level sport e.g. football and to be able to play the whole 90 minutes without getting muscle fatigue.
a muscular endurance test measures how long you can perform at maximum ability without showing fatigue.
all you need for this is a flat surface which is not slippery and a stopwatch.
advantages: it is quite a short test as you would only do as many reps you can due to the ability of your body. its also really cheap as you could do it without any equipment.
disadvantages: there is a bit of skill needed to do with the technique which you use but not much. there isn't really any disadvantages as it is really easy to do the test.

the practical value is good as it is easy to get all the equipment needed for the test

Aerobic Endurance

lukewoods505 — 2016-09-29 11:06:39 UTC

12 minute copper run
what is the test purpose and what does it measure?
the test purpose is to increase the amount of uninterrupted supply of oxygen around your muscles and body during aerobic exercise to meet the demands of energy your muscles need.
the test measures how much blood is pumped per minute and the amount of oxygen that is extracted by the working muscles.
all you need to do this is a 400m running track and a stopwatch.
advantages: it only takes 12 minutes to do the test so its a short one. also not much skill is needed to be able to do this test
disadvantages: it may cost a little to hire a 400m running track if you don't own one.
the practical value of this test is poor as it may be difficult to get a 400m running track to use.
there is no normative data for this test as it is measured from previous results.

Body Composition

lukewoods505 — 2016-09-29 11:07:38 UTC

skin fold test
what is the test purpose and what does it measure?
the test purpose is to find out what percentage of fat your body needs to be healthy and able to do well and achieve in your sport.
the test measures what percentage of your body is and isn't fat.
the equipment you need for this is a skinfold calipers, a tape measure and a recording sheet.
advantages: the test is quick to do and no skill is required just need to find out how to do the test properly. the equipment you need to do this test is a reasonable size so its again easy to transport from place to place in a car.
disadvantages: it maybe hard to find the skin fold equipment and they might be expensive, also you do need some skill to do this test correctly because if you do it wrong it is a waste of time as it wont be true accurate results you receive.
the practice value of this test is ok because you only need to get one piece of equipment so its easy to do

Speed

lukewoods505 — 2016-09-29 11:08:51 UTC

30 meter sprint
what is the test purpose and what does it measure?
the purpose is to determine your maximum running speed and endurance.
it measures your maximum acceleration speed and how long you can run in a sprint without stopping or tiring.
to be able to do this test you need two cones and measure out 30 meters and then sprint between the cones.
an example of results you might get.
rating men women
very good | < 4.80 | < 5.30
good | 4.80 - 5.0 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
advantages: not much equipment needed so it makes it easy to transport to place to place in a car, also not much equipment means it will be pretty cheap in price and it is pretty easy to get equipment and also no skill is needed.
disadvantages: there isn't any as it is a really practical.

the practical value of this test is good because the equipment is minimal for the test and not hard to get

Power

lukewoods505 — 2016-09-29 11:09:12 UTC

standing broad jump
what is the test purpose and what does it measure?
the test purpose is to increase how much power you have .e.g. in your legs when you push of for a sprint so that you will get a better start.

the test measures how good your ability of a quick powerful start in a sprint is and the ability to be able to maintain the speed throughout the race.
to do this test you need a measuring tape and a non slip surface for take off and then measure.
advantages: it is easy to do as not much equipment is needed which means you can easily transport around in a small vehicle such as a car, and also it is cheap to do so you don't have to worry about it costing loads of money. the good thing is you don't need any skill to do this test.
the practical value of this test is good because it is cheap and easy to get the equipment needed. there is no normative data for this test as it is measured against previous results.

Strength

lukewoods505 — 2016-09-29 11:09:35 UTC

pull up test
what is the test purpose and what does it measure?
The test purpose is to see how strong you are and it measures your strength by how many pull ups you could e.g. in under 1 minute

how to set up the pull up test?
to set this up, you need a horizontal bar above head height so that the person who is taking part in the pull up test can extend their whole body so their feet don't touch the floor.
all you need to do this test is a horizontal overhead bar at a height that your feet can not touch the floor
advantages: this test will not take that long as it would take long to do a maximum reps of e.g. 15 also it isn't expensive to set up either. also the bar is not that big either so it can easily fit into a car without trouble so you can travel with it. no skill is need either
the practical value of this test is good because you can get the equipment cheap and its easy to find.
there is no normative data for this test as it is measured against previous results.