Unit 5 Application of Fitness Testing Learning Aims

Unit 5 – Application of Fitness Testing Learning Aims A Understand the principles of fitness testing. B Explore fitness tests for different components of fitness. C Undertake evaluation and feedback of fitness test results.

A - Understand the principles of fitness testing

Scenario A local sports team has approached you about the potential of becoming an established assistant coach for developing sports players in the club. The club are particularly interested in developing the physical conditioning of the athletes and are looking for someone to assist with the fitness testing procedures to determine the current fitness levels of a range of athletes. You are required to demonstrate your practical skills and understanding of fitness testing procedures through a variety of tasks.

Principles of fitness testing Fitness testing is vital for athletes to monitor and assess improvements in performance. This is important for goal setting and motivation. The results should be used to design a specific training programme that works on the performers area of weakness.

Principles of fitness testing Whether it is laboratory or field based testing the administrator must have good knowledge and understanding of the procedure and protocols to follow. The following two aspect of fitness testing are key: Validity relates to whether the test actually measures what it sets out to measure. Reliability is a question of whether the test is accurate. It is important to ensure that the procedure is correctly maintained for ALL individuals.

Principles of fitness testing In order to compare the results from fitness tests normative data tables can be used. This is also known as benchmarking data and is collected from a number of studies to allow you to make a judgement against. Pre-test - methods of ensuring reliability: • Calibration of the equipment – Checking functionality is important. • Warm-up – The subject must be ready for strenuous exercise. • Fitness test technique practice – A demonstration of the technique can aid reliability.

Principles of fitness testing During the test - methods of ensuring reliability: • Skill level of the administrator - Tests should be undertaken by experienced testers. • Adherence to test protocol – Deviation from the correct procedures will invalidate the results. • Constant conditions – Weather and motivation of the performer are just two. • Appropriate rest period between tests – Subjects must be able to produce the same level of performance across trials.

Principles of fitness testing Before selecting appropriate fitness test for a subject the administrator must decide on the suitability and practicality of each test. Factors affect the practicality of testing: • Cost – many test require expensive equipment. • Time – This depends on the number of subjects to test. • Equipment – Will the subjects require a laboratory or is the test mobile? • Facilities available – Safety of such areas should be checked.

Principles of fitness testing Suitability Fitness testing planning should consider what event the subject competes in and select the appropriate set of tests. A subject with low aerobic endurance capacity would not perform well in a maximal oxygen uptake test.

Ethical issues associated with fitness screening Appropriate ethical procedures should be adhered to with participants before and during fitness testing. Before any testing is conducted subject must complete an informed consent form. Health and safety guidelines state that you must always consider the welfare of the participants and inform them of their choices. i. e. how to terminate the testing.

Ethical issues associated with fitness screening Test administrators should also consider: • Pre-test preparations – The subject should be appropriately rested and not exhausted. Hydration levels should be high and a suitable warm-up conducted before testing begins. • Data protection – This involves the recording of results, confidentiality of data collected and storage. Often this is encrypted too. • Ethical clearance for test – this ensures the welfare of the subject throughout the test procedures.

Apply it! What has stuck with you? Explain the meaning of ‘validity’ How might suitability and practicality be addressed by a tester? Understanding the principles of fitness testing Explain the pre test and during test methods of ensuring reliability. Describe the ethical issues associated with fitness screening.

Learning Aim A – Assignment task Task A: Complete a report outlining validity, reliability, practicality and ethical considerations when planning and conducting fitness tests with different clients. Check your assignment booklet for the assessment criteria

B - Explore fitness tests for different components of fitness

Tests to assess physical & skill related fitness Every sport requires different components of fitness depending on the demands of that event. Understanding the protocol and advantages for each of the fitness tests is key. Components can be categorised as: • Physical or health related fitness • Skill-related fitness

Fitness tests to assess physical fitness Flexibility is also known as suppleness refers to the ability of the muscles to stretch and then return to their original position. It is important for reducing the risk of muscles strains and injuries. Definition: “The range of movement at a joint” Static flexibility is when the joint is held in a stationery position. Dynamic flexibility involves a full range of motion during an action. i. e. a high jump attempt

Fitness tests to assess physical fitness Sit and reach This test is an indirect measure of the range of movement at the hips, hamstring and lower back. Protocol: • Legs straight with feet flat against the box. • Push marker as far as possible without bending your knees. • Best of three trials should be recorded.

Fitness tests to assess physical fitness Here is a table of the normative data for a sit and reach test: Gender Excellent Above average Average Below average Poor Male (cm) > 14 11 -14 7 -10 4 -6 < 4 Female (cm) > 15 12 -15 8 -12 6 -8 < 6

Fitness tests to assess physical fitness Shoulder flex test This is used to assess the flexibility of the shoulders which is vital for sports such as tennis and badminton. The equipment needed is a stick and tape measure. Protocol: • Hold the stick out in front of the body with hands wide apart. • Lift the stick above the head behind the back until the movement cannot progress any further. • Repeat the test, moving hands closer together each time until the movement cannot be completed. • The score is the minimum distance between the hands.

Fitness tests to assess physical fitness Calf muscle flexibility test This simple test measures the indirect flexibility of the gastrocnemius muscle. A tape measure is the only equipment required. Protocol: • Stand flat footed a distance away from the wall. • Touch your knee against the wall • Once completed take the foot further away. • Measure the distance form the to the wall.

Fitness tests to assess physical fitness Trunk rotation test The purpose of this test is to measure the flexibility of the trunk. This is important for sports such as golf and cricket. Protocol: • Draw a line vertical on the wall. • Stand with your back to the wall close enough to turn. • Extend your arms out and turn at the torso and touch the wall as far as possible. Keep the feet still at all times. • Measure the distance from the intersection to the mark made by the subject.

Fitness tests to assess physical fitness A sportsperson uses different types of strength depending on the type of actions required. Boxers and judo players will both require strength to succeed. Definition: “The ability of a muscle group to exert a large amount of force in a single maximum effort”

Fitness tests to assess physical fitness One Repetition Maximum Test (1 RM): This test measures the maximum strength of various muscle groups. It is a dynamic test and should be carried out on a weights machine. Protocol: • Athlete should attempt to perform one full repetition of the stated exercise at the highest possible weight. • Increase the weight until only 1 repetition is possible. Use a 2 -3 minute rest between attempts. • The heaviest weight should be recorded as the individual’s 1 RM.

Fitness tests to assess physical fitness To interpret the 1 RM score the result should be divided by the subject weight in kg. Here is a table of the normative data for a 1 RM test: Gender Excellent Above average Average Below average Poor Male (1 RM kg/kg) > 1. 26 1. 17 -1. 25 0. 97 -1. 16 0. 88 -0. 96 < 0. 87 Female (1 RM kg/kg) > 0. 78 0. 72 -0. 77 0. 59 -0. 71 0. 53 -0. 58 < 0. 52

Fitness tests to assess physical fitness Hand grip dynamometer This test measures the static strength of the performer hand grip in one action. Protocol: • Adjust the hand grip so it is comfortable • Stand with your arms by your side. • Squeeze the grip lever has hard as possible for 5 seconds. • Carry out three trials to determine the best score.

Fitness tests to assess physical fitness Here is a table of the normative data for the hand grip dynamometer test: Gender Excellent Above average Average Below average Poor Male (kg) 56 + 51 -55 45 -50 39 -44 < 39 Female (kg) 36 + 31 -35 25 -30 19 -24 < 19

Fitness tests to assess physical fitness Seven stage abdominal strength test: This test measures the abdominal strength and requires a flat surface and at least two hand weights. Protocol: • Subject lies on their back with knees at right angles and feet flat on the floor. • A single sit up must be performed in the correct manner without the feet leaving the floor. Watch me Watch and complete the test here.

Fitness tests to assess physical fitness Here is a table of the normative data for the Seven stage abdominal strength test: Level Rating Description 0 Very poor Cannot perform level 1 1 Poor With arms extended, the athlete curls up so that the wrists reach the knees 2 Fair With arms extended, the athlete curls up so that the elbows reach the knees 3 Average With the arms held together across abdominals, the athletes curls up so that the chest touches the thighs 4 Good With the arms held across chest, holding the opposite shoulders, the athlete curls up so that the forearms touch the thighs 5 Very good With the hands held behind head, the athlete curls up so that the chest touches the thighs 6 Excellent As per level 5, with a 5 lb (2. 5 kg) weight held behind head, chest touching the thighs 7 Elite As per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the thighs

Fitness tests to assess physical fitness Aerobic endurance is also known as stamina or cardio-respiratory endurance. The definition is ‘the ability of the cardio-respiratory system to supply oxygen to working muscles during sustained physical activity’. Aerobic endurance is key for recreational activities such as walking and events such as canoeing and cycling.

Fitness tests to assess physical fitness A VO 2 max test is a good endurance performer can utilise their aerobic system efficiently for a sustained period of time. This underpins all long distance events and is important to games players and rowers. A key component of aerobic capacity is VO 2 max is the maximum volume of oxygen that can be taken in and used by the muscles per minute during exhaustive exercise.

Aerobic capacity This test involves expensive laboratory equipment including gas analysers, Douglas bags, heart rate monitors and a treadmill or cycle ergometer. Protocol: • Exercise should begin at a moderate level and increase incrementally until a maximum level is achieved (exhaustion) • VO 2 max is assumed once a plateau in oxygen uptake is seen and heart rate is at a maximum.

Fitness tests to assess physical fitness A person's VO 2 max will determine endurance performance in sport and is measured in ml / kg / min. It is the expectation that elite athletes can train at 80 -85% of their VO 2 max Below is a table of average VO 2 max scores for none athletes. Age Male Female 10 -19 47 -56 38 -46 20 -29 43 -52 33 -42 30 -39 39 -48 30 -38 40 -49 36 -44 26 -35 50 -59 34 -41 24 -33 60 -69 31 -38 22 -30 70 -79 28 -35 20 -27

Fitness tests to assess physical fitness The multistage fitness test The athlete performs a 20 metre progressive shuttle run in time with a bleep, to the point of exhaustion. The level reached depends on the number of shuttle runs completed and VO 2 max is ascertained from a standard results table. Protocol: • Line up at the start line. • Start running on the bleep and reach the other line before the next bleep. • You must not go before the next bleep and will be given two warnings before elimination. Think. Pair. Share – Why is the multi-stage fitness test used so widely among many different athletes of all abilities?

Fitness tests to assess physical fitness Complete the MSFT. The average scores tables are below. Age Excellent Above Average Below Average Poor 14 - 16 L 12 S 7 L 11 S 2 L 8 S 9 L 7 S 1 <L 6 S 6 17 - 20 L 12 S 12 L 11 S 6 L 9 S 2 L 7 S 6 <L 7 S 3 21 - 30 L 12 S 12 L 11 S 7 L 9 S 3 L 7 S 8 <L 7 S 5 31 - 40 L 11 S 7 L 10 S 4 L 6 S 10 L 6 S 7 <L 6 S 4 41 - 50 L 10 S 4 L 9 S 4 L 6 S 9 L 5 S 9 <L 5 Age Excellent Above Average Below Average Poor 14 - 16 L 10 S 9 L 9 S 1 L 6 S 7 L 5 S 1 <L 4 S 7 17 - 20 L 10 S 11 L 9 S 3 L 6 S 8 L 5 S 2 <L 4 S 9 21 - 30 L 10 S 8 L 9 S 2 L 6 S 6 L 5 S 1 <L 4 S 9 31 - 40 L 10 S 4 L 8 S 7 L 6 S 3 L 4 S 6 <L 4 S 5 41 - 50 L 9 S 9 L 7 S 2 L 5 S 7 L 4 S 2 <L 4 S 1

Fitness tests to assess physical fitness The 12 -minute Cooper run test This requires the athlete to run as far as they can in 12 minutes and the distance covered is recorded and compared to a standardised table. In this test the performer runs to exhaustion. Protocol: • When instructed start running at own pace. • After 12 minutes has past measure total distance covered.

Fitness tests to assess physical fitness Here is a table of the normative data for the 12 -minute Cooper run test: Gender (20 -29 years old) Excellent Above average Average Below average Poor Male > 2800 m 2500 -2800 2200 -2500 1600 -2200 < 1600 Female > 2100 m 2000 -2100 1700 -2000 1500 -1700 < 1500

Fitness tests to assess physical fitness Harvard Step Test This test involves performers step onto and off the bench/step continuously for 5 minutes at a steady pace. Recovery heart rate is then measured and used in a calculation. Protocol: • When instructed step onto and off a box or bench 50. 8 cm high. • Stepping should be at a rate of 30 steps per minute. • Continue for 5 minutes or until exhaustion.

Fitness tests to assess physical fitness After exercise the subject should sit down and measure the following: 1 minute after exercise = record heart rate 2 minute after exercise = record heart rate 3 minute after exercise = record heart rate Add 3 scores together and use the following formula: 30, 000 3 pulse score added together

Fitness tests to assess physical fitness Here is a table of the normative data for the Harvard step test: Gender Excellent Above average Average Below average Poor Male > 90 80 -90 65 -79 55 -64 < 55 Female > 86 76 -85 61 -75 50 -60 < 50

Fitness tests to assess physical fitness Rockport walk test This test is a low intensity prediction of maximal oxygen uptake. The non-stressful nature of the test means it is popular with those that are unfit or elderly. Protocol: • This test requires the athlete to walk one mile (1609 metres) as fast as possible. • The time taken for the athlete to complete the test is recorded as well as the athlete’s heart rate upon finishing.

Fitness tests to assess physical fitness The formula used to calculate VO 2 max is from the Rockport walk test is: VO 2 max = 132. 853 - (0. 0769 × Weight) - (0. 3877 × Age) + (6. 315 × Gender) - (3. 2649 × Time) - (0. 1565 × Heart rate) Key: • Weight is in pounds (lbs) • Gender Male = 1 and Female = 0 • Time is expressed in minutes and 100 ths of minutes • Heart rate is in beats/minute • Age is in years

Speed is very important in many sports in a number of ways. Speed is key in a 100 m sprint race or it may aid a sporting action. (i. e. a badminton player producing a quick overhead clear may be too powerful to return) Definition: ‘Time taken to cover a set distance’

Fitness tests to assess physical fitness Sprint test This test is designed to measure speed over a set distance (20, 30, 40 or 50 m) The only equipment needed is a stopwatch and trundle wheel. Protocol: • Perform a thorough warm up. • When signalled to begin sprint maximally for the required distance. • The fastest trial is recorded.

Fitness tests to assess physical fitness Here is a table of the normative data for the 30 m sprint test Gender Excellent Above average Average Below average Poor Male (seconds) > 4. 80 -5. 09 5. 10 -5. 29 5. 30 -5. 60 < 5. 60 Female (seconds) > 5. 30 -5. 59 5. 60 -5. 89 5. 90 -6. 20 < 6. 20

Fitness tests to assess physical fitness Muscular endurance is also known as stamina means that the muscles keep working for a long time without getting tired. This component of fitness is essential for long distance events. Definition: “The ability to use voluntary muscles, over long periods of time without getting tired”

Fitness tests to assess physical fitness One minute press-up test This one minute test assesses the muscular endurance of the pectoral, deltoid and biceps. Protocol: • The athlete assumes the press up position and performs as many as possible in 1 minute. • The level of fitness reached depends on the number of repetitions completed.

Fitness tests to assess physical fitness Here is a table of the normative data for the one minute press up test: Gender Excellent (17 -19 year old) Above average Average Below average Poor Male > 56 47 -55 33 -46 18 -32 < 17 Female > 35 27 -34 21 -27 11 -20 < 11

Fitness tests to assess physical fitness One minute sit-up test This one minute test assesses the muscular endurance of the abdominals. Protocol: • The athlete assumes the sit up position. • Raise yourself up to a 90 degrees position and return to the floor. • Performs as many as possible in 1 minute. • Record the number of repetitions completed.

Fitness tests to assess physical fitness Here is a table of the normative data for the one minute situp test: Gender Excellent (17 -19 year old) Above average Average Below average Poor Male > 49 44 -49 39 -43 31 -38 < 30 Female > 43 37 -43 33 -36 25 -32 < 25

Fitness tests to assess physical fitness Wall sit test This is a simple test that requires only a stopwatch and a flat, dry surface. This is a measure of the strength endurance of the quadriceps, gastrocnemius and gluteals. Protocol: • Stand comfortably with your feet shoulder wide apart. • Assume the position with back against the wall and 90 degrees at the knees and hips. • The time is start and stopped when the position is no longer assumed.

Fitness tests to assess physical fitness Here is a table of the normative data for the wall sit test: Gender Excellent (17 -19 year old) Above average Average Below average Poor Male (seconds) > 100 75 -100 50 -75 25 -50 < 25 Female (seconds) > 60 45 -60 35 -45 20 -35 < 20

Fitness tests to assess physical fitness Body composition refers to body shapes. Some are better suited to certain sports than others. Body composition is important for both health and performance. Definition: “The proportion of body weight that is fat and lean body tissue”

Fitness tests to assess physical fitness The skinfold caliper test measures the relationship between fat and body density. This can then be used to predict percentage body fat. Skinfolds are taken on the following sites: 1. Biceps – a vertical fold on the anterior surface. 2. Triceps – a vertical fold on the back midline of the upper arm. 3. Subscapular – diagonal fold below the scapula. 4. Suprailiac – a diagonal fold above the crest of the ilium (above the pelvis/hip bone)

Fitness tests to assess physical fitness Protocol: • Measurements should be taken on dry skin on the right side of the body. Muscles should be relaxed. • Mark each skinfold site with a pen. • Grasp the site with your index finger and thumb and gently pull away from the body. • Place the calipers on the site and close over the skin. • Read and record measurements. Once readings are obtained the percentage body fat calculation can be completed.

Fitness tests to assess physical fitness Once readings are obtained the percentage body fat calculation can be completed. 1. Add up the 4 skinfold readings (mm) 2. Use the calculation below Males - % Body Fat = (0. 29288 x sum of skinfolds) – (0. 0005 x square of the sum of skinfolds) + (0. 15845 x age) – 5. 76377 Females % Body Fat = (0. 29669 x sum of skinfolds) – (0. 00043 x square of the sum of skinfolds) + (0. 02963 x age) + 1. 4072 Think. Pair. Share – What is the % body fat of a 35 year old male athlete with a total skinfold score of 56 mm?

Fitness tests to assess physical fitness Here is a table of the normative data for the skinfold caliper test: Gender Very low fat Slim Average Overweight Obese Male (% body fat) < 7 7 -12 13 -17 18 -28 > 28 Female (% body fat) < 13 13 -20 21 -25 26 -32 > 32

Fitness tests to assess physical fitness Bioelectrical Impedance Analysis (BIA) BIA is another way to predict percentage of body fat using a Bioelectric Impedance Analyser. A BIA machine is required to conduct the test which is used to pass a small electrical current through the body. This method is based on the fact that fat-free mass conducts electricity and fat mass does not. Therefore the higher the resistance , the higher the percentage body fat of the individual.

Fitness tests to assess physical fitness Protocol: • Hydration levels of the subject should be high to ensure a valid test. • Subject should lie down and remove their right sock and shoe. • Place the BIA electrodes on the right wrist, right hand, right ankle and right foot. • Attach the leads to the tabs on the body. • Record the display reading. Watch me Watch a BIA test here.

Fitness tests to assess physical fitness Body mass index (BMI) is a general way of working out whether a person is the right weight for their height. This does not consider frame size and muscle mass. There is a strong correlation between a high BMI and cardiovascular diseases and diabetes. Use the following formula: BMI = Weight (kg) Height (m) x Height (m) Women average – 21 -23 kg/m 2 Men average – 22 -24 kg/m 2 Think. Pair. Share – Calculate and discuss your BMI score?

Fitness tests to assess physical fitness Generally the higher the BMI the more % body fat, but elite athletes with have a high % body mass due to muscle weighing more than fat.

Fitness tests to assess physical fitness Girth measurements is a reading of subcutaneous fat at selected points on the body. This readings are used to determine whether the subjects body is in proportion. The measurements are taken at the waist and hip to detect fat loss or gain.

Fitness tests to assess physical fitness Athletes with good agility keep their entire body under control throughout. Agility is especially important in sports that require a sharp movement or turn. Definition: “is the ability to change direction with speed”

Fitness tests to assess skill-related fitness Illinois agility run test requires a tape measure, cones and a stopwatch to complete it. The subject must run the course as quickly as possible. Protocol: • Performers start at the first cone on their fronts. • On the whistle subjects should follow the course in the diagram and finish at the end cone. • Performers are timed from start to finish.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the Illinois agility run test: Gender Excellent Above average Average Below average Poor Male (seconds) < 15. 2 -16. 1 16. 2 -18. 1 18. 2 -19. 3 > 19. 3 Female (seconds) < 17. 0 -19. 9 18. 0 -21. 7 21. 8 -23. 0 > 23. 0

Fitness tests to assess skill-related fitness T-test requires the subject to run between cones in a set route as fast as possible. Protocol: • Performers start on cone A. • Sprint to cone B and touch with right hand, side step to cone C and touch with left hand. Sidestep to cone D and touch, return to cone B and complete by running backwards to starting cone A. • Times to be recorded and logged. Watch me Watch the T-test here.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the T-test: Gender Excellent Above average Average Below average Poor Male (seconds) < 9. 5 -10. 5 -11. 5 -12. 5 > 12. 5 Female (seconds) < 10. 5 -11. 5 -12. 5 -13. 5 > 13. 5

Fitness tests to assess skill-related fitness Side step test is an easy method of assessing agility using little equipment. Protocol: • Start at a centre line and jump 30 cm to the side (mark a line 30 cm away to ensure reliability) • Jump back to the centre line and shift to the other side touching the line with your foot. • Returning back to the centre line is one repetition. • Complete as many as possible in 1 minute. Watch me Watch the side step test here.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the side step test: Gender Excellent Above average Average Below average Poor Male (number of completed cycles) > 50 46 -49 42 -45 38 -41 < 37 Female (number of completed cycles) > 46 42 -45 38 -41 34 -37 < 33

Fitness tests to assess skill-related fitness Balance can be static (i. e. handstand) or dynamic (i. e. keeping your balance on a skateboard or while surfing) Definition: “is the ability of the performer to retain their centre of mass over their base of support without falling” Stork stand test measures the development of the athlete's ability to maintain a state of equilibrium (balance) in a static position.

Fitness tests to assess skill-related fitness Protocol: • Subject must remove their shoes and socks. • Lift the right leg and place the sole of the right foot against the side of the left kneecap. The athlete raises the heel of the left foot to stand on their toes. • The athlete is timed holding this position for as long as possible. • The moment the position is lost the timer is stopped.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the stork stand test: Gender Excellent Above average Average Below average Poor Male (seconds) > 50 41 -50 31 -40 20 -30 < 20 Female (seconds) > 30 23 -30 16 -22 10 -15 < 10

Fitness tests to assess skill-related fitness Beam walk is a test that measures dynamic balance. The equipment needed for completion is a beam (10 cm wide & 6 metres long) and a stopwatch. Protocol: • Starting at one end, step onto the beam, walk the length of the equipment, make a 180 degree turn and return to the starting point. • If your feet touch the floor this counts as a fail. You are allowed one fail.

Fitness tests to assess skill-related fitness Coordination may be advantageous to tennis player in producing an effective tennis stroke, coordinating footwork and arm action. Definition: “is the ability to move two or more body parts at the same time” Wall toss test measures hand eye coordination and requires a tennis ball, stopwatch, tape measure and a flat wall.

Fitness tests to assess skill-related fitness Protocol: • Stand facing the wall. • Throw the ball underarm against the wall from right to left hand. Alternate the hands from right to left and left to right. • Count the number of completed catches in 30 seconds. Here is a table of the normative data for the wall toss test: Excellent Above average Average Below average Poor 15 -16 year olds (number of completions) > 35 30 -35 20 -29 15 -19 < 15

Fitness tests to assess skill-related fitness Power is a combination of strength and speed. Power is important in explosive events like throwing and sprinting. Power is vital to getting a good start in short races. Definition: “Speed x Strength”

Fitness tests to assess skill-related fitness Vertical jump test (Sargent jump test) is a test of the anaerobic power of the quadriceps. Jump height can be manually or digitally recorded on a vertical jump board. Protocol: • Performers to reach up to highest point without going onto tiptoes. This is marked. • Jump vertically and touch highest point on the wall/board. • The score is the difference between the 2 measurements. Repeat 3 times and obtain average.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the vertical jump test: Gender Excellent Above average Average Below average Poor Male (cm) > 65 50 -65 40 -49 30 -39 < 30 Female (cm) > 58 47 -58 36 -46 26 -35 < 26

Fitness tests to assess skill-related fitness Standing long jump test (broad jump test) is a test of explosive power of the legs. The aim of the test is to jump as far as possible while landing on both feet. Protocol: • Subjects begin by standing behind the start line feet shoulder wide apart. • Take off two footed, swinging your arms to create a forward drive. • Measurement is take from the nearest point of contact from the back of the heels.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the standing long jump test: Gender (16 years old +) Excellent Above average Average Below average Poor Male (m) > 2. 44 2. 29 -2. 44 2. 16 -2. 28 1. 98 -2. 15 < 1. 98 Female (m) > 1. 91 1. 78 -1. 91 1. 63 -1. 77 1. 50 -1. 62 < 1. 50

Fitness tests to assess skill-related fitness Margaria Kalamen power test is a measure of power in the lower regions of body. The test is conducted on a flight of stairs and requires the subject to sprint the course taken three steps at a time. Protocol: • The starting line is 6 metres from the stairs. • Sprint at the stairs taking three steps at a time. Start the time on the 3 rd step and stop once the subject’s foot touches the 9 th step.

Fitness tests to assess physical fitness Once reading is obtained the power calculation can be completed using the details collected and formula below. • • P = Power (watts) M = Subject’s weight (kg) D = Vertical distance (m) from 3 rd to 9 th step. T = Time (s) Formula: P = (M x D) X 9. 8 t Think. Pair. Share – What is the power output of a 50 kg woman who completed the test in 1. 95 seconds? (D = 107 cm)

Fitness tests to assess skill-related fitness Seated medicine ball throw is used to measure the power of the upper body. Protocol: • Sit on the floor with your back against the wall and legs extended. • Holding the ball with your hands either side throw the medicine ball as far as possible. • Record the distance achieved. A benchmark reading should be obtained at the start and end of a fitness programme.

Fitness tests to assess skill-related fitness Cricket ball throw test involves throwing a cricket ball for a maximum distance. This test the power in the shoulder and arm muscles. Protocol: • Using a 10 m run up you must throw the ball as far as possible. • Subject are not allowed to cross the throwing line. • The distance from the throwing line to where the ball first lands is recorded.

Fitness tests to assess skill-related fitness Wingate test involves cycling for 30 second sprints on a cycle ergometer. This fitness assessment can be used to predict anaerobic power. Protocol: • Measure your body weight in kg and complete the following formula to determine how much weight to add to the ergometer. Weight to add to the cycle = body weight x 0. 075 – 1 kg (basket weight) • Warm up for 2 -4 minutes to obtain a heart rate of 150160 bpm. Include a few mini sprints.

Fitness tests to assess skill-related fitness Protocol: • On command start cycling until the weight is dropped into the basket. • Complete a 30 seconds all out maximal sprint (motivation from peers will ne necessary) • Cool down sufficiently to reduce light headedness for 2 -3 minutes after completion. Watch me Watch the side step test here.

Fitness tests to assess skill-related fitness Reaction time is a response to a stimulus. This could be anything from a starting gun to a sudden side-step by an opponent. Definition: “The time between the presentation of a stimulus and movement”

Fitness tests to assess skill-related fitness Ruler drop test is a simple method of assessing reaction time. This involves a ruler dropping and the subject reacting to it by catching it. Protocol: • A ruler is held by the assistant between the outstretched index finger and thumb of the athlete's dominant hand. • Ensure the top of the thumb is level with the zero centimetre line on the ruler. • Ruler is released and measurement (cm) is taken from the point caught on the ruler.

Fitness tests to assess skill-related fitness Here is a table of the normative data for the ruler drop test: Excellent Above average Average Below average Poor < 7. 5 cm 7. 5 -15. 9 cm 15. 9 -20. 4 cm 20. 4 -28 cm > 28 cm

Planning of tests When setting a training programme with a client the appropriate tests should be selected. This will be based on: Subject requirements • Sport/physical activity undertaken • Age of athletes • Gender • Physical activity levels

Planning of tests Selecting a appropriate fitness test/s should be based on the likeness to achieve: • Suitability • Validity • Reliability • Practicality Consideration of the sequence of tests and the resources available will also help with planning.

Planning of tests Test procedure Subjects may be uncertain before tests are conducted and therefore it is important as a tester to reassure them. This can be achieved through: • Demonstration • Verbal instruction • Practice of the techniques required

Planning of tests Health and safety At all times safety procedures showed be adhered to. Guidelines around subject screening, informed consent and pre-test warmup should be followed. Reasons for terminating a test: • Subject is uncomfortable • Reports of pain by performer • Experiencing wheezing/breathlessness • Signs of poor circulation • Signs of dizziness

Planning of tests Informed consent This should provide the individual with all the necessary information prior to the start of the testing. This should include details on: • The fitness test procedures. • Details of the risks and potential benefits. • A section outlining the data collection methods and data protection. • A signature (participant, tester and witness) and date section.

Administering of tests The administrator must be organised and meticulous in approaching fitness testing. The roles, responsibilities and pre -test checks are as follows: Role of tester – • To organise the equipment and facility for use. • To motivate & prepare the client for testing (including warm-up, client consultation and pre-test procedures) • To maintain a good rapport with client. • To accurately record the results.

Administering of tests Responsibilities of tester – • Observation of tests • Correct technique where necessary • Deal with client needs • Assess suitable testing (age, sport and fitness levels) Pre-test checks – • Equipment • Client • Recording documentation

Apply it! What has stuck with you? Explain the meaning of ‘validity’ What factors will affect the choice of fitness tests for a tennis player to undertake? Explore fitness tests for different components of fitness Explain suitable fitness tests for a) flexibility b) power Describe the procedure of the BIA test

Learning Aim B – Assignment task Task B: Prepare a presentation to justify the fitness tests that you have selected to carry out on your team or individual. This must include six appropriate tests to be carried out. Within your presentation a thorough assessment of the practicality and suitability of each selected fitness test should be provided for your selected sports performer. Check your assignment booklet for the assessment criteria

C – Undertake evaluation and feedback of fitness test results

Producing a fitness profile Once the fitness tests are complete the athlete will want to know the results compared against normative data. A summary report will highlight this and should contain professional recommendations. The report should include: • Results against normative data • Comparison and judgements against peers • Norms for elite athletes and those in line with accepted health ranges

Producing a fitness profile An example of a fitness profile is shown below: Name Jones Date 31 st July 2017 Age 25 Rating Very good Flexibility – Sit and reach test Your result 17 Your score of 17 indicates a very god flexibility of the trunk, hamstrings and lower back. 20 is an excellent rating and typical of an elite athlete. Strength – hand grip dynamometer Your result 40 Rating Below average Your score of 40 highlights this as an area for improvement. Strength training will aid this. 50 is a score above average. Greater than 56 is excellent.

Producing a fitness profile Feedback and recommendations can take a number of forms. These can be either verbal or written and include details of: • Test results/levels of fitness • Strengths and areas for improvement • Suggest and justify appropriate recommendations for improvements to develop each component of fitness tested.

Apply it! What has stuck with you? How can feedback be presented? What might be included in a performance profile? Undertake evaluation and feedback of fitness test results Explain how normative data tables can be used in fitness testing feedback. What might happen if a subject does not like your report?

Learning Aim C – Assignment task Task C: Produce a fitness profile report including an evaluation from the tests carried out. Provide feedback to the sports performer assessing their fitness strengths and areas for improvement. Check your assignment booklet for the assessment criteria