Unit 7 Fitness Testing by

rrendall21 — 2016-09-20 14:09:05 UTC

Purpose
The purpose of this test is to show the power of an athlete. The further they jump shows the greater amount of power and their score is measured using a tape measure.

How to set it up
Set out a starting line from where the athlete will jump from and from that point measure out 3 meters forward using a tape measure. This should be placed alongside where the athlete will jump. Once they have made their jump use a straight piece of wood or plastic and record the score from the point of their body which is the furthest behind (This will be the back of their foot).
In order to perform the test the athlete will jump as far as they can from a standing position. They must be stood behind the clearly stated start line before they jump.

Equipment
The only necessary equipment is the tape measure and as long as there is a piece of wood or plastic that is straight within the vicinity then it can be used to record the scores.

Cost
-A tape measure costs around £5.00 to cover a 3-4 meter distance

Advantages
Simple, quick and cheap to set up. This means that even small clubs and organizations can perform this test and it can be used then to improve their player's/performer's power. Also it is an easy way to show the power of an athlete. The score can be measured with team mates and there are ways for athletes to improve their score. There is only one way to perform the standing broad jump therefore no cheating can occur and results are easier to record and can be classed as reliable results. Having strong accuracy of this test ensures that it can be used when analyzing data and practicing techniques and repetitions of explosive movements can help develop those athletes.

Disadvantages
This test does not come with a lot of disadvantages however, it is in indicator of power but only shows power from one part of the body (legs). Therefore if you are dealing with a very built athlete with strong body composition they may not receive a very high score. This is because this test is focused on power in the legs. Also the test is influenced by the technique used by the athlete, therefore there is some skill attached to the test, this will mean that athletes which have performed this test before will generally pick up better scores. Taking this into consideration means that the results lose some accuracy.

Scores
males females
rating (cm) (feet, inches) (cm) (feet, inches)
excellent | > 250 | > 8' 2.5" | > 200 | > 6' 6.5'
very good | 241-250 | 7' 11"— 8' 2.5" | 191-200 | 6' 3" — 6' 6.5'
above average | 231-240 | 7' 7" — 7' 10.5" | 181-190 | 5' 11.5" — 6' 2.5"
average | 221-230 | 7' 3" — 7' 6.5" | 171-180 | 5' 7.5" — 5' 11"
below average | 211-220 | 6' 11" — 7' 2.5" | 161-170 | 5' 3.5" — 5' 7"
poor | 191-210 | 6' 3" — 6' 10.5" | 141-160 | 4' 7.5" — 5' 2.5"
very poor | < 191 | 6' 3" | < 141 | < 4' 7.5"

rrendall21 — 2016-09-20 14:16:36 UTC

Purpose
This test has the purpose of defining a performers agility. The quicker the time in which the course is completed shows a greater level of agility from the athlete.

How to set it up
An exact number of 8 cones will be needed to complete the circuit in the correct way. One cone should be placed to signal where the performer should start and this will be shown on the bottom left of the diagram. Exactly ten meters in front of that cone another cone should be placed. This must be in line with the start cone. 2.5 meters to the right of the start cone should be another cone and then 2.5 meters to the right from that cone should be another (This is the finishing cone). In the middle of the circuit there should be two cones which are in line with the cones at the middle of the course and set up in order to perform zig zags throughout the cones. These should be 3.3 meters apart and in a straight line. Finally, 10 meters directly in front of the finishing cone should be placed another cone. This will in turn create a square with a 30 meter perimeter which has 6 cones around the outside.

Equipment
Ruler/tape measure, stopwatch and 8 cones

Cost
-You can buy a tape measure for £6.00 that covers a 10M distance
-A phone can be used for the stopwatch but to buy a cheap stopwatch is within the £3.00-5.00 region
-A cheap set of cones costs around £5.00

How to perform
Lay on the ground at the start line and wait for the instructor to say go (this is when the timer will be started) their head must be behind the starting line/cone. The first move is to run straight forward until they hit the cone, make sure they go around the outside of the cone before moving down to the bottom middle cone. At this point the athlete must slalom through the centre cones to the top cone and slalom back through the cones to the bottom cone. Once that has been done they should sprint to the cone at the top right of the circuit, they do not have to go round this cone. All that has to be done is that the performer must reach the line of the top cones before sprinting back down to the finish (bottom right cone).

Advantages
An advantage of this test is that it requires the performer to perform agility based movements at speed which means it can be used as a drill in training. This will help improve an athlete's skill of agility. The Illinois agility test is a test that can also challenge athletes to think on their feet as it can be a complicated course to perform. This stimulates their brain in a way that can be necessary to many different sports. Due to the test only using 8 cones and a stopwatch it can be said that it is a cheap test to run. This means that any club can carry it out at very low cost. Comparing scores with the normative data chart and professional athletes (as it is used in their training especially in America) will help them to gain a complete understanding of how agile they are.

Disadvantages
It is Time consuming to set up as the cones must be the correct distance away to gain valuable and fair results. If this is done with any errors then results will be inaccurate and won't be able to be matched with the normative data charts. The choice of footwear and surface of area can effect times greatly. This means that if a performer with low agility and correct footwear could receive a better time that a performer with strong agility but poor footwear. To avoid this issue the test should be planned in advance so that performers can buy the correct footwear.Time recording consistencies do come into play with the accuracy of results.

Scores
Rating Males (seconds) Females (seconds)
Excellent | < 15.2 | < 17.0
Above Average | 16.1-15.2 | 17.9-17.0
Average | 18.1-16.2 | 21.7-18.0
Below Average | 18.3-18.2 | 23.0-21.8
Poor | > 18.3 | > 23.0

30m sprint test

rrendall21 — 2016-09-26 17:49:11 UTC

Purpose
The purpose of this test is to analyze the speed of an athlete over a 30 meter distance. In a lot of sports for example; football, rugby and basketball this is an appropriate distance to use for the test.

How to set it up
Set a start line and using a tape measure out 30 meters in a straight line. This is the course that the athletes will run. Make sure it is a straight line and that there is a person at each end to get a fair result. Place a cone from the start line and at every 10 meter interval.

Equipment
-Tape measure
-Stopwatch
-Cones to mark every ten meters up until the 30 meter point
-whistle to start the run

Cost
-Tape measure is around £13.00
-Stopwatch (could be used from a phone) but for more accurate readings a stopwatch costs in the region of £3.00-5.00
- A cheap set of cones costs around £5.00 and this is not a necessary piece of equipment to buy it is only an indicator for the athletes.
-A simple whistle could be under a pound.

How to perform
The athlete starts with their foot behind the start line and on the whistle they run as fast as they can for thirty meters. This is when the stopwatch is started. Once they pass the final cone the stopwatch is stopped and their time is recorded. Repeat this three times and take the fastest score.

Advantages
Very cheap and easy to set up, along with the fact that it isn't that time consuming. It also only requires a runner and a timer which can be taken in turns. This means that the test can be carried out by anyone. It is a quick test to carry out as 30 meters is a short distance. It is a clear indication of the speed of an athlete. This skill is vital for many sports and in sports such as basketball or football. Regular repetition of this test (which is easy to carry out) can improve running technique and overall speed. This test is versatile as it is specific to 30m however, there are similar tests such as 10m and 20m speed tests.

Disadvantages
The reliability of results can be dependent on the reactions of the person controlling the stopwatch. If the athletes have not warmed up and stretched before they perform this test then they are likely to become injured as this test requires the muscles to be ready. Also, this test is relevant to the sprinting speed of an athlete and this can vary to the previous training, diet (explosive power) and warm up; all of this has an affect on the speed on the day of the test.

Scores
rating men women (seconds)
very good | < 4.80 | < 5.30
good | 4.80 - 5.09 | 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

rrendall21 — 2016-09-26 17:52:57 UTC

Purpose
The skill that this test is analyzing is flexibility which is a health related fitness component needed in a wide range of sports.

How to set it up
This is one of the easiest tests to set up as all you have to do is place the sit and reach piece box in a suitable place.

Equipment
-Sit and reach box

Cost
-Sit and reach box, between the region of £80.00-£115.00

How to perform
Place your feet up against the bottom of the box (as shown below) and stretch out your feet so that your knees are straight. This should be felt in the hamstring muscles. Place your hands onto the top of the box and push the slider as far way from your body with your fingers as you can. Take note of the distance/score and relax. Once this has been done repeat it three times and take the best score. Make sure you do not push the slider and keep your fingers behind it at all times.

Advantages
Very practical as it is easy to set up and does not require any sort of warm up or stretch. Also the test is simple and not time consuming. This means that if it is used for example in a training session as a test of athletes range of movement then it will not take up too much time and then the other time can be used to attempt to improve their time. If this is used during a fitness plan, their flexibility can be tested at the start of each session. Another example would be if a team is doing a whole fitness testing session then this will allow more time to focus on the more time consuming fitness tests.

Disadvantages
If an athlete performs this test and goes in too vigorously then an injury can occur in the hamstring or triceps area. There should be no risk of injury for fitness testing which is why this test can be unsafe if it isn't performed properly. This is highly unlikely but has happened to athletes many times in the past. The outstanding disadvantage of this test is the price of the sit and reach box. This means that it is not accessible for every person that wants to perform this test. This also means that testing flexibility is very limited. For a simple and easy test this price is extremely significant. This makes the test difficult to carry out in many circumstances.

Scores
men women
cm cm
super | > +27 | > +30
excellent | +17 to +27 | +21 to +30
good | +6 to +16 | +11 to +20
average | 0 to +5 |+1 to +10
fair | -3.0 to -0.5 | -7 to 0
poor | -20 to -9 |-15 to -8
very poor | < -20 | < -15

rrendall21 — 2016-09-26 17:56:55 UTC

Purpose
The purpose of this test is to show an athlete's Muscular endurance. The biceps, triceps and abdominal muscles are pushed within this test. Due to one minute being considered a short amount of time, the test is about how much the athlete can do. This means it has a psychological impact whilst they perform the push ups.

How to set it up
Ensure there is a mat in place for the athlete and then have a stopwatch or timer counting the 60 seconds. Allow the athlete to warm up and stretch before they complete the test.

Equipment
-Stopwatch/timer
-An exercise matt (if floor isn't suitable)
*This equipment is not vital for the test as a stopwatch app on a mobile phone would be suitable (This can be downloaded for free)

Cost
-Stopwatch £3.00-£5.00
-An exercise matt £10.00-£20.00

How to perform
The stopwatch is started when the athlete is in the upright press up position. Once the timer has started the athlete must perform as many push ups as they can for the duration of one minute. As soon as the minute is up, they must stop and record how many full push ups they completed.

Advantages
Easy to carry out and multiple athletes can do the push ups at the same time as long as their score is counted. This test shows the endurance of an athlete's muscular strength as well as testing their mental capacity to carry on when their muscles are aching. It is a method of improving physical strength within the biceps and triceps, therefore it can be used as a test but also as a method of training. Also if this test is repeated regularly as part of training then scores will gradually increase.

Disadvantages
If the push ups are not performed correctly injuries to the back and arm muscles can occur which is extremely dangerous. The lower level of sports performers may carry out push ups in a dangerous way and then the risk of injury is increased. It must be stated clear and monitored by a coach or experienced athlete that knows how to perform push ups safely and effectively. Also, the technique of this test will impact severely on the scores that are gained. This means that the test does not necessarily show muscular endurance at all times. This test is also limited to the strength of an athletes biceps, shoulders and triceps. It does not show any muscular strength or endurance at any parts of the body. Therefore an athlete with extremely muscular legs and not that strong arm muscles will not be perceived to have great muscular endurance within this test.

rrendall21 — 2016-09-26 17:58:17 UTC

Purpose
To test the aerobic endurance of an athlete (the ability of the body to use oxygen to power it while running). The further an athlete runs over the 12 minute period will show the stronger cardiovascular strength of the athlete.

How to set it up and How to perform
track you are using is 100 meters all the way around then you must place cones at every 10 meters of the course. This is to let the athletes know roughly how far they have ran at each stage. It also helps athletes to push themselves at the end of the 12 minutes in order to gain the furthest possible distance that they physically can achieve. If you are testing multiple athletes at a time then you should split the number of athletes by pairing them up. Then number one person in each pair as either pair 1 or 2. For example if number ones are running first then number 2s will count their partner. The coach/ the person running the drill must stay in the middle of the track (making sure people do not cheat). Also they must call out every minute to let the athletes know how long they have left each performer will start on a cone and every time they pass this count this will count as 100 meters completed.
A running track does not necessarily have to be used for the cooper run. This can also be perfomed on a treadmill. A treadmill is very expensive which adds an impractical value to the test however, if there is a local gym then the treadmills can make it much easier to work out the distance travelled by the athlete. Also a straight run could be done where the athlete uses a distance monitor and runs as far as they can. The only disadvantage of this would be how the change of terrain or incline could add a real inconsistency to an athlete's results.
It is key that every single person taking part in the test does a pulse raiser and stretches to avoid injury. Athletes will need to raise their heart rate as this can be a tough test especially for the ones who push themselves.

Equipment
-Set of cones (10-20)
-Stopwatch
-A running track exactly 100m, 200m, 300m or 400m all the way round

Cost
-A cheap set of cones is around £5.00
-Stopwatches cost £3.00-£5.00
*You can use your local running track to perform the test

Advantages
If the test is run properly including a warm up it should only take 24 minutes (dependent on numbers). Also the test can tell you a lot about people's mental capacity to want to improve their score and to beat their partner and also to keep running to complete the full 12 minutes. Large groups can be tested at once and if there is a running track or tread mills to use then the test can be very cheap to run. It is also an easy concept and every athlete should be able to take part. As well as this it can be also used as an aerobic endurance training method to improve cardiovascular fitness. It only requires two people to complete it however, many people can be recorded at once therefore it works for almost all scenarios. The 12 minute cooper run can test the cardiovascular fitness of athletes that play a variety of sports for example football, basketball and netball etc.

Disadvantages
There is always the risk of people passing out from not taking on enough fluid (dehydration) This is why all athletes should take on fluid before and after this test. Athlete's diet leading up to the test can affect their scores, this means that it may not be a fair test. To avoid this, it should be planned by whoever is running it to ensure that the athletes can eat correctly to achieve their best possible score. If the facilities are not available then this test becomes very unreliable. Many injuries have occurred from the 12 minute cooper run for those participants that are not used to long distance running. If they push themselves beyond their limit then injuries are more than likely to occur. Finally the cooper run is a test of aerobic endurance and athletes can be extremely fit for example tennis players however, they may not achieve high scores on this test because it depends on running style and experience of long distance running.

Scores
Cooper Test Results for Males (in meters)

Age |Excellent |Above Average |Below Average |Average|Poor
Males 20-29 | > 2800m | 2400 - 2800m | 2200 - 2399m | 1600 - 2199m | < 1600m
Males 30-39 | > 2700m | 2300 - 2700m | 1900 - 2299m | 1500 - 1999m | < 1500m
Males 40-49 | > 2500m | 2100 - 2500m | 1700 - 2099m | 1400 - 1699m | < 1400m
Males 50+ | > 2400m | 2000 - 2400m | 1600 - 1999m | 1300 - 1599m | < 1300m

Cooper Test Results for Females (in meters)

Age |Excellent |Above Average|Average|Below Average|Poor
Females 20-29 | > 2700m | 2200 - 2700m | 1800 - 2199m | 1500 - 1799m | < 1500m
Females 30-39 | > 2500m | 2000 - 2500m | 1700 - 1999m | 1400 - 1699m | < 1400m
Females 40-49 | > 2300m | 1900 - 2300m | 1500 - 1899m | 1200 - 1499m | < 1200m
Females 50+ | > 2200m | 1700 - 2200m | 1400 - 1699m | 1100 - 1399m | < 1100m

rrendall21 — 2016-09-26 18:01:26 UTC

Purpose
The purpose of this test is to show a performers body composition. The body composition of an athlete is the percentage of their body which is muscle, fat and bone.

Equipment
-Skinfold caliper
-ruler/small tape measure
-Pen (to mark points to take measurements from)

Cost
-There are many different types of skinfold calipers available to buy however, a cheap one is around the £7.50-£12.00
-Small tape measures/rulers can cost between £1.00-£3.00

How to set it up and perform (male)
There are three recommended areas of the body that the test should take place on. These are the triceps, chest and sub scapular.

When measuring the chest, place your ruler between the arm pit and the nipple. Make a mark of the mid point of these two regions. Then grab this point of skin and clip the skinfold caliper to it. Make sure you do not pinch the skin as this could be painful for the recipient. Also, try to separate the fat from the muscle when holding the skin. Record the measurement.

Next is the tricep. Before you start make sure the clients arm is at a 90 degree angle. The measurement for this is half way between the top of the shoulder and the bottom of the elbow. Take the measurement and record it.

Finally is the sub scapular (top of the back). Ask your client to make a chicken wing by putting their arms behind their back. Where there is a divot in the skin, take a mark 2 centimetres down from that. This is where you should use the skinfold caliper.

(Do each site three times, rotating between the three. Make sure you don't do all three at the same site at the same time)

If your three results are not all the same for each site then find the average of that site and that is your final score.

How to set it up and perform (female)
The parts of the body that are recommended to record for the female test are the triceps, super iliac and the abdominal.

For measuring the triceps, ask the client to hold their arm at a 90 degree angle. Then measure the length between the top of the shoulder and the bottom of the elbow. Mark the midpoint of this length and then whilst holding the skinfold caliper at a diagonal angle, take the measurement and make note.

Secondly the location for measuring the abdominal is 2 centimetres out of the belly button (to either side). Record this using the skinfold caliper and record the result.
Finally for the super iliac. Find the natural line of the iliac bone which should be easy to find. Make a mark 2 centimetres above this bone and that is where the final site to record is placed.

(Do each site three times, rotating between the three. Make sure you don't do all three at the same site at the same time)
If your three results are not all the same for each site then find the average of that site and that is your final score.

Advantages
Easy test to carry out and practical in the price and duration. It can provide clear information about excess body fat. It is easier than other methods of testing body composition. The price has to be a key feature of what makes this test easy to carry out.

Disadvantages
Can be inaccurate if the test is not carried out properly. Also if the skinfold caliper is not used properly then it can pinch the skin however, this should not be too painful. Another disadvantage of this test would be how it requires clients to remove their shirt which they may find uncomfortable. Certain injuries can make this test difficult to carry out however, this is in rare circumstances.