https://padlet.com/3073002/ygjpbtem382w en-us 2018-12-17 09:47:36 UTC 2018-12-17 13:34:05 UTC hello@padlet.com 3073002 https://padlet.com/3073002/ygjpbtem382w/wish/315089984 Introduction
I will be creating a fitness test guide to test a team of football players. Each test will be put in order from start to finish. Each test will be given both advantages and disadvantages.

Body Composition (Skin-fold calipers test)
This is the first test before anything else because you wont sweat the weight out, therefore have an accurate reading. Footballers need to be light to help with their pace and make it easier to run.
Skin calipers are an instrument that you use to calculate the body fat percentage of certain areas on the body. There are 7 areas on the body you take the measurement the chest, the maxillary which is located in the centre down from the armpit. The suprailiac which is found just above the hip bone. The abdominal, the thigh, the triceps and the sub-scapular which is found below the shoulder blade. Wait 2 seconds when the caliper is being held and a reading will be given. Those measurements will be put into a body fat calculator to give your body fat percentage.

Advantages:
Its very cheap, and probably the best test to use to measure body fat percentage on a budget
The test is simple and easy to use, and usually wont take up too much time.

Disadvantages:
Because you aren't taking measurements for the whole of the body and only in 7 areas, its not the most accurate.

Flexibility (Sit and reach test)
This will allow the players to warm up, and will test their flexibility. Footballers require this so they can improve their range of motion when running for their legs. To complete this test the participant needs to have their legs and back straight, sitting against a wall. A box will be at the end of the participants feet with measurements, in cm, of the length of the box. The aim is to see how far they can reach their fingers past their feet. When the participant have reached their limit to how much they can stretch they then hold that position for 3 seconds, that will be their measurement.

Advantage:
Really easy to setup, and simple to complete.
A cheap method to test someone flexibility.

Disadvantage:
Easy to cheat or complete incorrectly.
People who have longer arms/legs or torsos they are going to have a longer reach even if they aren't that flexible, and therefore have longer results compared to others.

Aerobic endurance (Yo-yo test)
This test will put the player's cardiovascular endurance to the test. Its the ability of the heart and lungs to deliver oxygen to your body. The players need to be able to have high speed and stamina, the yo-yo test tests both those elements. In the test there is a 20m run and a 5m walk, similar to the multi stage fitness test there is time and levels. The whole test consists of fast pace running and gets progressively faster as the levels increase, with little rest time this tests how well you heart and lungs respond to cardiovascular endurance.

Advantage:
Large amounts of people can perform this at the same time.
Cost effective because it doesn't cost much.

Disadvantage:
If this test has been practised then experienced participants will find it easier, and people who may be strong with their CV who are inexperienced may not get a true result.
The motivation of a participant can effect their result because it is not their VO2 max if they drop out even when they can carry on.

Speed (Sprint tests)
The speed of the participant will be tested and pushed to their limit. If a player has possession of the ball or is trying to gain possession of the ball, they need speed to run with it/to it in order to score. In a sprint test you must sprint as fast as you can from one end to another within a certain distance, and your time will be recorded. After a warm up a track will be setup, the distance can vary depending on what sports you play or what sprint you want to test, your foot must be behind the starting line for the beginning of the sprint. The time will start and the sprint will end as you pass the finishing line.

Advantage:
If no advanced equipment is used it is a simple and quick test to run.
Advanced equipment such as timing gates give highly accurate results.

Disadvantage:
If you wish to get high accurate result you will require timing gates, which are very expensive.
If no advanced equipment is used you wont have a very accurate result.

Agility (T-test)
Agility determines how quickly someone can change the  direction of their speed/pace. So for a footballer this is quite important to gain possession of the ball. This wont be as intense as the previous tests but will be fairly difficult and is also very important. The T-test is a T shape circuit where you have to sprint to the middle end line, then have to side step to the left point back to the middle, then to the right point, back to the middle and then finally run backwards to the starting point. This will record how fast you sprint, sidestep, run backwards and change direction.

Advantage:
Easy to setup.
Only require a small amount of space.

Disadvantage:
Only one person can perform this test at a time, because groups cant be recorded.

Muscular endurance (Wall sit test)
This test will test the muscular endurance in the body's legs and core. A footballer needs to be able to use and perform with their legs for long periods of time, so this test will determine that. To perform this test the participant has to squat down so their legs are bent at a 90 degree angle, their back flat and straight against the wall. They must hold this position for as long as they can their time will be recorded for how long the position is held, this will be their result.

Advantage:
Only requires a stopwatch to perform this.
Easy to get the form correct.

Disadvantage:
Recorded time may not be the most accurate due to late or early starts and stops.

Power (Vertical jump test)
This test will test the power in the legs, by seeing how much explosive leg power can be generated from a stationary position. A footballer would need this so they can increase the power in their kick ti get a better and more powerful shot. Although this is needed its not as important as the other tests, because power isn't as important as the other components. For this test you need a measurement on a wall, it will start from the point of where your fingers reach when standing up and having your arms pointing upwards. You then need to jump from underneath the measurements and try to reach as high as you can whilst mid-air. This will be your recording of how high you can jump.

Advantage:
Easy to do.
Can possibly perform anywhere.

Disadvantage:
If you don't have chalk or some kind of marker, you could get an inaccurate result.
Results can differ because of the use of different technique.

Strength (1 Rep max)
The 1 rep max test can vary for different exercises but a exercise that would be most important to a footballer would be a leg exercise. Examples would include a squat or leg press, these exercises will test the leg's strength. This would probably be the least important out of all tests because endurance, speed and cardio are the most important components for a footballer. To complete the test you must select an exercise and perform 1 repetition with the maximum weight you can do. 

Advantage:
Most weights are scaled to the correct weight, so recordings will be accurate.

Disadvantage:
Does require quite a bit of equipment.
Can possibly be quite expensive. ]]> 2018-12-17 09:47:42 UTC https://padlet.com/3073002/ygjpbtem382w/wish/315089984