Unit 5 – Application of Fitness Testing

1. 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.

2. A - Understand the principles of fitness testing

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. Apply it! What has stuck with you?

13. 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

14. B - Explore fitness tests for different components of fitness

15. 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

16. 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: 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

17. 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.

18. Fitness tests to assess physical fitness Here is a table of the normative data for a sit and reach test:

19. 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.

20. 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 toe to the wall.

21. 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.

22. 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:

23. Fitness tests to assess physical fitness One Repetition Maximum Test (1RM): 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 1RM.

24. Fitness tests to assess physical fitness To interpret the 1RM score the result should be divided by the subject weight in kg. Here is a table of the normative data for a 1RM test:

25. 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.

26. Fitness tests to assess physical fitness Here is a table of the normative data for the hand grip dynamometer test:

27. 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.

28. Fitness tests to assess physical fitness Here is a table of the normative data for the Seven stage abdominal strength test:

29. 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.

30. Fitness tests to assess physical fitness A VO2 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 VO2 max. VO2 max is the maximum volume of oxygen that can be taken in and used by the muscles per minute during exhaustive exercise.

31. 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) • VO2 max is assumed once a plateau in oxygen uptake is seen and heart rate is at a maximum.

32. Fitness tests to assess physical fitness A person's VO2 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 VO2 max Below is a table of average VO2 max scores for none athletes.

33. 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 VO2 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?

34. Fitness tests to assess physical fitness Complete the MSFT. The average scores tables are below.

35. Fitness tests to assess physical fitness The 12-minute Cooper runtest 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.

36. Fitness tests to assess physical fitness Here is a table of the normative data for the 12-minute Cooper run test:

37. 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 50.8cm high. • Stepping should be at a rate of 30 steps per minute. • Continue for 5 minutes or until exhaustion.

38. 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

39. Fitness tests to assess physical fitness Here is a table of the normative data for the Harvard step test:

40. 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.

41. Fitness tests to assess physical fitness The formula used to calculate VO2 max is from the Rockport walk test is: VO2 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 100ths of minutes • Heart rate is in beats/minute • Age is in years

42. Speed Speed is very important in many sports in a number of ways. Speed is key in a 100m 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:

43. 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.

44. Fitness tests to assess physical fitness Here is a table of the normative data for the 30m sprint test

45. 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:

46. 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.

47. Fitness tests to assess physical fitness Here is a table of the normative data for the one minute press up test:

48. 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.

49. Fitness tests to assess physical fitness Here is a table of the normative data for the one minute sit-up test:

50. 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.