Fitness testing

1. Fitness testing Learning Objectives To be able to give examples of personal readiness questions for a PARQ To be able to discuss the value of fitness testing and describe the protocols of fitness tests for a given fitness component To be able to use normative data tables to evaluate fitness levels Note: this unit includes information which will be vital for your personal exercise programme (PEP)

2. 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.

3. 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 harder • Allows us to know what our current fitness levels are • Allows us identify areas of weakness and then try to improve them • Allows us to see if our fitness strengths match our chosen sports requirements • Allows 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 worked

4. Key Terms • Baseline Data initial collection of fitness test data so we can compare fitness levels before and after a training programme • Test protocol method used to carry out a fitness test • Normative data tables a table of other people’s scores on a fitness test used to judge our fitness levels against Note – 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.

5. Tests to Measure Cardiovascular Fitness Cooper 12 minute run Test 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 metres • Results are compared to normative data

6. Male Normative data Female Normative data

7. Cooper 12 Minute swim Test protocol: • Record the length of the pool in which the test will take place • Work in pairs so that while one swims the other keeps track of the distance (lengths) covered • Swim for 12 minutes using any stroke (rest if necessary) • Calculate total distance covered • Compare to normative data

8. Harvard Step Test Test Protocol: • Use a standard gym bench (45cm) • Record resting heart rate • Step 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)

9. Test to measure Strength Grip Dynanometer Test Test Protocol: • With elbow at your side squeeze the dynamometer and hold for 5 seconds • Read dial for measurement • Repeat 3 times • Use best result

10. 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

11. One minute press up test Test Protocol: • Lie face down on a mat • Place hands shoulder width apart and extend fully until straight • Lower body until your elbows are bent at 90 degrees • Record number of press ups and compare to normative data

12. Test to measure Speed 30-metre Sprint Test Test protocol: • Start from a stationary position behind the start line • Sprint the 30m track • Compare time to normative data

13. Test to measure Power Vertical Jump Test Protocol: • Stand with feet together, sideways onto the board • Place chalk on fingers and mark standing height on jump board (arm extended above head) • Jump and mark board at top of jump • Repeat 3 times • Compare best score to normative data

14. Test to measure Agility Illinois Agility run Test Protocol • Start by lying on your front with your head just behind the start line • Sprint the route shown in the diagram • Compare time to normative data

15. Test to measure Flexibility Sit and reach test Test Protocol: • Remove shoes • Using sit and reach box, sit with legs straight and feet flat against box • Ruler must be placed at zero cm on the scale on the box • Push the ruler as far away from you as you can • Compare score to normative data

16. 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.

17. 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?