Unit 7 Fitness Testing by https://padlet.com/demmi_alli/wf21c3p9lxpx Assignment 1 en-us 2016-09-29 12:35:24 UTC 2024-11-21 07:35:34 UTC hello@padlet.com Sit and Reach Test demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127224342  ]]> 2016-09-29 12:41:17 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127224342 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127226160 Sit  and reach test is a measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.
The equipment needed for the sit and reach test is a sit and reach step. A ruler can be used, and a step or box.
You start by sitting on floor making sure shoes are removed with legs stretched straight ahead. Make sure both knees are lying against the floor and are locked. Have your palms facing downwards, and the palms can either go side by side or on each other.
When ready reach forward as far as you can along the measuring lie. Make sure you repeat this and holding for 1-2 seconds each time.
The test shouldn't take more than 5 minutes to complete. It does cost a lot as all you need is block which can be even found anywhere. The skills need are flexibility which will also be tested.

Advantages and disadvantages
The advantages are the test can be done either inside or outdoors this means the test can be done anywhere and not a specific place is needed. The cost of the test is very low therefore not a lot of money used for it and more people can do it. It is also a very easy test to do as not a lot of equipment is needed, Only a block is used and the instructions are very straight forward and would be easy for anyone to understand. Whilst conducting the test you must have an assistant to read your results, this will make the result more reliable as you don't have to guess or lean upwards to see your result, which could adjust your results and cause them to not be reliable.
The disadvantages are Specialist equipment are required which is the block, as it has the measurements on top which the person can stretch their hands over and measure. Also an assistant required to administer the test, this is because they will record the measurements and data. The assistant could also make a mistake which will affect the fairness and results of the test.


]]> 2016-09-29 12:46:59 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127226160 12 minute Cooper Run demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127234832 2016-09-29 13:10:34 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127234832 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127236183 The 12 minute Cooper Run is an aerobic fitness test in which the person has to cover as much distance as they can in 12 minutes.
The equipment need is a Flat running track.
It is very important that you start doing a warm up to avoid injuries.
 When ready, start up against the starting line and walk or run and try and cover as much distance as you can. Using visual measuring and recording the time on either a phone/stopwatch and then write up the results. A cool down is recommended after to slow the heart rate and stretch tensed muscles.
 The actual test should take exactly 12 minutes as that is the time given for this run. However with the setup of the test and warm/cool down, it may take longer. Many people can do it at once and the cost of it is very low as all needed is a 400metre running track.
 Running and motivation skills are needed to keep the runner going. The reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if the issues are addressed.

Advantages and disadvantages
This test is very good as it tests the runner stamina and muscular endurance as their body have to perform at a high intensity for a medium time period. More than one athlete can do the test at the same time; meaning less time are needed to test more than one athlete. 
The test can be fully administrated by the athlete as they can have a stopwatch in their hand while running and they can time 12 minutes and stop after.
The disadvantage is specific facilities required - 400m track and assistant required to administer the test.]]> 2016-09-29 13:13:34 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/127236183 One minute press up demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128783021 2016-10-06 12:47:37 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128783021 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128784046 The one minute press up challenge test upper body and muscular endurance .
The equipment needed are a floor matt to avoid slipping, an assistant to keep count of how many press ups are being done, and a stop watch to measure exactly 1 minute.

It starts by having hands and toes touching the floor with chest facing downwards. Keeping the knees and back straight, bend both arms to about 90 degress and lower the body down and raise it back up to complete a single rep. Repeat this as much as possible and stop when 1 minute is reached. Record the data.

Advantages and disadvantages
The test should be exactly 1 minute which is not too long. The cost of this test can be very low as all really needed is a stopwatch to measure 1 minute, apart from that, nothing else is required. 
Time watching and quick reactions skills to stop the stopwatch in time is important for accurate results. The test can be done anywhere indoors or outdoors and anytime, the cost is not high at all and not of equipment is needed meaning its practical value is brilliant.
The disadvantage s that you will need someone with you to use the stopwatch and measure the time.]]> 2016-10-06 12:50:20 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128784046 30 metres dash demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128787077 2016-10-06 12:58:17 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128787077 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128788842 The 30 metres dash measures acceleration and speed. The equipment need are a mark track with an indication of a 30 metres line, stopwatch to measure time or timing gates which will clock the time and speed. A flat surface is definitely advised to avoid injures and the surface must be reaching at least 50metres so the user has distance to slow down. A warm up must be done before the test can be carried out to avoid injuries to muscles.
Once warm up has been done. The user lines up at the starting line and does a single straight forward sprint to the end of the 30 metres as fast as possible with the assistant recording the time or timing gates.
The skills required are fast reactions for the person with the stopwatch to be able to control the start and finish of the test well to get precise results. The person must also be good at giving clear instructions to the runner.
This test is very good as it measures and test speed and acceleration really well as the runner is only running a small distance.
Advantages and disadvantages
The advantages are the test should not take long at all, as it is a sprint. However the setup of all the equipment such as the cones, camera can take longer. 
The test can literally be done anywhere that is non-slip and has more than 50 meters straight line which is good.
 Using the speed gates is more reliable as you get an accurate score of your time for sprinting the 30 seconds.
The test is an overall good measurement of acceleration and speed, "The objective of this test is to monitor the development of the athlete's ability to effectively and efficiently build up acceleration, from a standing start or from starting block, to maximum speed
The disadvantage is the cost of the test is too expensive with most the money going towards the speed cameras which would accurately clock the speed, time etc. However this test can be done without the cameras and just a stopwatch to measure time.
The administrator of the test needs to know how to set up the specialist equipment.   ]]> 2016-10-06 13:02:30 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128788842 Standing Board Jump demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128792379 2016-10-06 13:11:47 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128792379 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128793144 The standing board jump is to test the explosive power in the legs. A no slip floor is needed for the user to start from and jump as it would mean they wouldn't slip. A tape measure that will start from where the user started to where he jumped to and landed first time.
It starts by the user standing on the lift off line ready to jump, setting themselves ready by squatting their legs for more power, then using their arms and all their power to drive up and jump their furthest distance. The distance is then marked using a tape measure to record. The test should not take more than 6 minutes to complete. Only 3 jumps are to be done. The cost of this test include if wanted a proper stand board including all the measurements on it already, however a tape measure can be used instead meaning its cheaper which is an advantage.
Good eyesight and measuring skills are needed to get accurate results and not to make mistakes. The practical value of this test is alright because it is an easy straight forward test to do, however considering health and safety, it is important that the floor is a non slip one or can't be wet as the jumper can get injured. Also one equipment is need which is a tape measure.

Advantages and disadvantages
The advantage of this test is that it shouldn't take long to do as only three jumps are being done and recorded. The cost of the test can be very little if the stand board is not purchased. 
The disadvantage of this test is that it is most likely to be done indoors where the floor is not slippery as outside may rain and health and safety must be considered.]]> 2016-10-06 13:13:38 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/128793144 Grip Strength demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/129818622 2016-10-11 14:21:56 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/129818622 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/129823388 The Grip strength is to measure the maximum strength of the hand and forearm muscles.
This is good for any sports that catching, lifting and throwing are involved.
The equipment need is a handgrip dynamometer.
It works by having the user hold the dynamometer in the hand that will be testing with he arm at right angles and elbow by side of body. The base of the dynamometer should rest on heel of palm and the handle should rest on middle of four fingers. the user squeezes the dynamometer with maximum effort and should maintain it for  seconds. The test shouldn't take more than 5 minutes to complete as only the dynamometer is being used and only for 5 seconds. The average cost of the dynamometer is £20. Strength skill is required and it is also being tested. the test is very practical as the only equipment needed is the dynamometer which is quite small an can be used and carries anywhere. It also does its function well.

Advantages and Disadvantages
The advantages are that the cost of the test is not a lot therefore not of money is needed. Also the time the test takes to be completed is very short so not a lot of time taken, therefore you are able to do more and other things after such as more tests. There are two types of grip dynamometers, the electrical dynamometer is more precise and reads your score for you, instead of you having to rely on an administrator as they can make a mistake which can mess up with the results of the whole test making it not reliable and having to start again which is time consuming.
This test can be performed almost anywhere and minimal equipment is required,this is good because you don't have to be in specific place to do it which saves time and money.  This is a good test to measure an athlete’s hand and forearm strength, this test can benefit sport performers that need good lower arm strength, such as rugby players who are required to grip strongly.
The disadvantage to this test although it is a very good test for strength through research is that dynamometer must be adjusted for hand size as different people have different hands, how successfully this is done will affect the accuracy of the measurement.   Only measures the strength within the hands and forearms. This test would not be beneficial for those who are wanting to measure overall strength, leg strength and even core strength.
]]> 2016-10-11 14:31:53 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/129823388 Body composition demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/134529244 2016-11-01 15:58:42 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/134529244 demmi_alli https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/134530830
Taking skinfold measurements is a common method for determining body fat composition. Accurate measurement technique is important as otherwise the test wont be done properly and will affects the results at the end making it not reliable. The purpose is to estimate body fat level by the measurement of skinfold thickness. The equipment needed are tape, skinfold calipers, marker pen, recording sheets.
Skinfold measurement can use from 3 to 9 different standard anatomical sites around the body. The right side is usually only measured. 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 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.
Advantages and Disadvantages
Skinfold measurements are widely utilized to assess body composition making them very good and known world wide. It is a lot simpler than hydrostatic weighing and many of the other body composition techniques, it would be more expensive to do the hrydrostatic.  After the original outlay for calipers, the daily tests costs are minimal.
the disadvantage are some people might feel uncomfortable stripping down in front of the tester, therefore every effect should be made to make them feel comfortable. ]]> 2016-11-01 16:02:59 UTC https://padlet.com/demmi_alli/wf21c3p9lxpx/wish/134530830