Fitness Testing Learning Objectives To understand what validity is To understand what reliability is To be able to recognise the validity and reliability of a variety of fitness tests ID: 225747
Download Presentation The PPT/PDF document "Practical Exercise Physiology" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
Fitness testing
Learning ObjectivesTo be able to give examples of personal readiness questions for a PARQTo be able to discuss the value of fitness testing and describe the protocols of fitness tests for a given fitness componentTo be able to use normative data tables to evaluate fitness levelsNote: this unit includes information which will be vital for your personal exercise programme (PEP)
Content
3.2.2
Fitness tests: the value of fitness testing; the purpose of specific fitness tests; the test protocols; the selection of the appropriate fitness test for components of fitness and the rationale for selection
3.2.3
Collection and interpretation of data from fitness test results and analysis and evaluation of these against normative data tables
3.2.4
Fitness tests for specific components of fitness: cardiovascular fitness – Cooper 12 minute tests (run, swim), Harvard Step Test; strength – grip dynamometer; muscular endurance – one-minute sit-up, one-minute press-up; speed – 30 m sprint; power – vertical jump; flexibility – sit and reach
3.2.5
How fitness is improvedSlide2
PARQ – Physical activity readiness questionnaire
A series of questions that should be asked before engaging in an exercise programme to identify any potential health risks.Example:Extended learning task:Research different PARQ’s and create your own 10 question PARQ based on your research.
Has a doctor ever diagnosed you with a heart
condition?
Yes
No
Details
Have you recently had chest pains during or after exercise?
Yes
No
Details
Do you ever feel faint or have spells of
servere
dizziness?
Yes
No
Details
Are you currently receiving treatment or medication for high blood pressure?
Yes
No
Details
Have you
bloken
a bone in the past 6 months?
Yes
No
Details
Do you suffer from epilepsy or chronic asthma?
Yes
No
DetailsSlide3
Fitness Testing
Discuss with a partner and try to come up with 3 reasons why you think fitness testing is important?Results can be motivating and push us to work harderAllows us to know what our current fitness levels areAllows us identify areas of weakness and then try to improve themAllows us to see if our fitness strengths match our chosen sports requirementsAllows us to see how hard we should push ourselves in training (hard enough to improve fitness but not too hard to avoid injury)Allows us to check if a training programme has workedSlide4
Key Terms
Baseline Datainitial collection of fitness test data so we can compare fitness levels before and after a training programmeTest protocol method used to carry out a fitness testNormative data tables a table of other people’s scores on a fitness test used to judge our fitness levels againstNote – the tests we look at are general tests for fitness and not necessarily sport specific. When you use fitness tests for your PEP you may want to look into more sports specific fitness testing.Slide5
Tests to Measure Cardiovascular Fitness
Cooper 12 minute runTest Protocol:•The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test•The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)•The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metresResults are compared to normative dataSlide6
Age
ExcellentAbove AverageAverageBelow AveragePoorAge
13-14
>2700m
2400-2700m
2200-2399m
2100-2199m
<2100m
13-14
15-16
>2800m
2500-2800m
2300-2499m
2200-2299m<2200m15-1617-19>3000m2700-3000m2500-2699m2300-2499m<2300m17-1920-29>2800m2400-2800m2200-2399m1600-2199m<1600m20-2930-39>2700m2300-2700m1900-2299m1500-1999m<1500m30-3940-49>2500m2100-2500m1700-2099m1400-1699m<1400m40-49>50>2400m2000-2400m1600-1999m1300-1599m<1300m>50
AgeExcellentAbove AverageAverageBelow AveragePoor13-14>2000m1900-2000m1600-1899m1500-1599m<1500m15-16>2100m2000-2100m1700-1999m1600-1699m<1600m17-20>2300m2100-2300m1800-2099m1700-1799m<1700m20-29>2700m2200-2700m1800-2199m1500-1799m<1500m30-39>2500m2000-2500m1700-1999m1400-1699m<1400m40-49>2300m1900-2300m1500-1899m1200-1499m<1200m>50>2200m1700-2200m1400-1699m1100-1399m<1100m
Male Normative data
Female
Normative dataSlide7
Cooper 12 Minute swim
Test protocol:Record the length of the pool in which the test will take placeWork in pairs so that while one swims the other keeps track of the distance (lengths) coveredSwim for 12 minutes using any stroke (rest if necessary)Calculate total distance coveredCompare to normative dataRating (13-19
yrs
)
Males
Females
Excellent
>732m
>640m
Good
640-731m
549-639m
Fair
549-639m457-548mPoor457-548m366-456mVery poor<457m<366mSlide8
Harvard Step Test
Test Protocol:Use a standard gym bench (45cm)Record resting heart rateStep up and down off the bench in time to the metronome/tape for 5 minutes (once every two seconds)One minute after the exercise take heart rate for 30s. Record as rate 1.Take heart rate again after 2 minutes, for 30s, and record as rate 2.Take heart rate again after 3 minutes, for 30s, and record as rate 3.Calculate your score using the following formula:Score = 100 x (300 seconds / 2 x (rate 1 + rate 2 + rate 3)
Gender
Excellent
Above Average
Average
Below Average
Poor
Male
>90.0
80.0 - 90.0
65.0 - 79.9
55.0 - 64.9
<55Female>86.076.0 - 86.061.0 - 75.950.0 - 60.9<50Slide9
Test to measure Strength
Grip Dynanometer TestTest Protocol:With elbow at your side squeeze the dynamometer and hold for 5 secondsRead dial for measurementRepeat 3 timesUse best resultRating (15-19yrs)
Male (
KgW
)
Females (
KgW
)
Excellent
>52
>32
Good
47-51
28-31Fair44-4625-27Poor39-4320-24Very poor<39<20Slide10
Test to measure Muscular Endurance
One minute sit up test.Test Protocol:•The athlete lies on the mat with the knees bent, feet flat on the floor and their arms crossed on their chest, where they must stay throughout the test•The assistant holds the athlete’s feet on the ground•The athlete sits up so that their back is 90 degrees to the floor, then returns back to the floor and continues to perform as many sit-ups as possible in 1 minute•Record the number of sit ups completed and compare to normative data
Rating
Males
Females
Excellent
>49
>42
Good
43-48
36-41
Above average
39-4232-35Average35-3828-31Below average31-3424-27Poor<30<23Slide11
One minute press up test
Test Protocol:Lie face down on a matPlace hands shoulder width apart and extend fully until straightLower body until your elbows are bent at 90 degreesRecord number of press ups and compare to normative data
Rating
Males
Females
Excellent
>45
>34
Good
35-45
17-34
Average
20-34
6-16Poor<20<5Slide12
Test to measure Speed
30-metre Sprint TestTest protocol:Start from a stationary position behind the start lineSprint the 30m trackCompare time to normative dataRating
Male (seconds)
Females (seconds)
Excellent
<4.0
<4.5
Good
4.2-4.0
4.6-4.5
Average
4.4-4.3
4.8-4.7
Fair4.6-4.55.0-4.9Poor>4.6>5.0Slide13
Test to measure Power
Vertical JumpTest Protocol:Stand with feet together, sideways onto the boardPlace chalk on fingers and mark standing height on jump board (arm extended above head)Jump and mark board at top of jumpRepeat 3 timesCompare best score to normative dataRating
Males (cm)
Females (cm)
Excellent
>60
>55
Good
50-60
45-55
Average
40-49
35-44
Fair30-3925-34Poor<30<25Slide14
Test to measure Agility
Illinois Agility runTest ProtocolStart by lying on your front with your head just behind the start lineSprint the route shown in the diagramCompare time to normative data
Rating
Male (seconds)
Females (seconds)
Excellent
<15.2
<17.0
Good
16.1-15.2
19.9-17.0
Average
18.1-16.2
21.7-18.0Fair19.3-18.223.0-21.8Poor>19.3>23.0Slide15
Test to measure Flexibility
Sit and reach testTest Protocol:Remove shoesUsing sit and reach box, sit with legs straight and feet flat against boxRuler must be placed at zero cm on the scale on the boxPush the ruler as far away from you as you canCompare score to normative dataRating (15-16
yrs
)
Males
Females
Excellent
>41
>46
Good
34-41
41-46Above average30-3336-40Average24-2931-35Below average13-2319-30Poor<13<19Slide16
Task
You are a county standard swimmer. For your PEP you need to focus improving your fitness. State 3 components of fitness which you believe are essential for swimming, define each and state the fitness test which could be used to measure them.You are a recreational netball player. State 3 components of fitness which are essential for your sport and give a brief description of the protocol for testing each one.Slide17
Questions
What does PARQ stand for in fitness testing?State 3 reasons why fitness testing is important.The method used to carry out a fitness test is also known as what?What do we use normative data tables for?When creating a PEP at what stage would you collect baseline data?Name 2 tests which measure cardiovascular fitness.How many times is the grip dynamometer test repeated?
What does the 1-minute sit up test measure?
Name a test for measuring power.
In what position does a person start for the Illinois agility test?