Chapter 9 - Assessment of Fitness

Question 1

What are aims of Fitness Assessment/Protocols?

Answer 1

• Determining fitness component strengths and weaknesses
• Establishing a baseline -creating a benchmark to make comparisons with future test results
• Improving Motivation
• Determining Team Positions
• Predicting the potential of future performers
• Assessing cardiovascular risk factors
• Selection Criteria - can form part of slecetion criteria for employment

Question 2

Fitness Assessment/Testing Protocols

Answer 2

• Validity
• Reliability
• Accuracy
• Informed Consent

Question 3

Informed Consent

Answer 3

The participant completing the test must be informed of what the test is about, including the method and potential risks and benefits, and give consent to undergo the testing.

Question 4

What is the fitness training program feedback loop

Answer 4

1 - Needs analysis identifies relevant fitness components
2 - Fitness Test (pre test)
3- Exercise Prescription
4 - Exercise Program
5 - Fitness Test (post test)
6 - Evaluation

Question 5

Validity

Answer 5

This refers to whether the test actually measures what it claims to measure. For example, the 20-metre shuttle run test (beep test) is an accurate measure of aerobic capacity, whereas a singular 20-metre sprint is not.

Question 6

Reliability

Answer 6

This refers to whether a test produces consistent results. To help ensure reliability, pre and post tests should be done at the same time of day, in the same environment with the same levels of physical activity undertaken beforehand.

Question 7

Accuracy

Answer 7

Refers to how accurately the results of a test are actually measured. To increase accuracy, high-tech equipment such as timing gates can be used, rather than handheld stopwatches. However, this equipment is expensive.

Question 8

Types of Fitness Assessment

Answer 8

• Laboratory vs Field Testing
• Maximal vs Sub Maximal Testing
• Direct vs Indirect Testing

Question 9

Laboratory Testing

Answer 9

• Tests are done in a lab setting
• Usually only used by elite athletes
• Involves high-tech equipment and are therefore usually expensive
• Can be extremely accurate
• Example – VO2 maximum test

Question 10

Field Testing

Answer 10

• Tests are done in the ‘field’ (e.g. at a school or local sporting club)
• Can test large groups at once
• Aren’t as accurate as lab tests
• Commonly used
• Example – 20-metre shuttle run test (beep test

Question 11

Maximal Testing

Answer 11

• Tests are done to the point of exhaustion (or as close as possible)
• Can be done in the field or the lab
• Examples – VO2 max test and beep test

Question 12

Submaximal Testing

Answer 12

• Tests aren’t done to the point of exhaustion
• Tests are done to a certain intensity – which is then used to predict final result
• Example – Cycle Ergometer test. Participants cycle with increasing difficulty until their heart rate reaches 170 bpm. From this their VO2 max is predicted (very accurately).

Question 13

Direct Test

Answer 13

• Directly measures a fitness component
• For example, a VO2 max test directly measures a person’s aerobic capacity, as it analyses the amount of oxygen they breathe in and out
• Are extremely accurate
• Are usually done in a lab and are therefore expensive and only performed by elite athletes

Question 14

Indirect Tests

Answer 14

• Gives a prediction of a fitness component
• For example, the 20-metre shuttle run test (beep test) predicts a person’s aerobic capacity, but does not measure it directly
• Results are compared to normative data to give a prediction
• Often field tests that are easy to administer

Question 15

What factors should you consider when commencing fitness assessment/testing?

Answer 15

• Specificity
• Results Comparison
• Sequencing
• Resourcing

Question 16

Specificity

Answer 16

The test needs to be relevant to your sport. For example, there is no point doing a 50m sprint speed test if you are analysing and training for basketball or netball. It would be better to perform a 10 or 15 minute sprint test.

Question 17

Results Comparison

Answer 17

For training programs, comparison is done pre and post-test. Results can also be compared with norms.

Question 18

Sequencing

Answer 18

Obviously, it is best to avoid performing two maximal fitness tests in a row, as the first one could cause fatigue that affects the result of the second test.

Question 19

Resourcing

Answer 19

Resources for the chosen tests need to be available.

Question 20

The 4 Aerobic Capacity Tests

Answer 20

• VO2 Maximum Tests
• 20 Metre Shuttle Run Test
• Cooper’s 12-Minute Run
• Yo-Yo Intermittent Recovery Test

Question 21

VO2 Maximum Tests

Answer 21

Done in a lab, directly measures aerobic capacity. Expensive, only used by elite athletes.

Question 22

20 Metre Shuttle Run Test

Answer 22

Commonly known as the beep test. Is performed in the field and can be used by large groups. Commonly used in schools and at local sporting clubs. Can be used to predict VO2 max and therefore aerobic capacity.

Question 23

Cooper’s 12-Minute Run

Answer 23

Participants run as far as they can in 12 minutes. VO2 max is then predicted using a formula involving number of kilometres run.

Question 24

Yo-Yo Intermittent Recovery Test

Answer 24

Becoming more and more popular in Australia. Was designed for soccer but can be used for other sports like AFL. It involves a change of pace (a recovery jog and then a faster run) during the test.

Question 25

Anaerobic Capacity Tests

Answer 25

• Phosphate Recovery Test - Participants complete 8 five-second (or seven-second) sprints, beginning each sprint at 30-second intervals. The distance they cover in each sprint is measured using cones placed every 2 or 5m. The percentage decrement from their best distance is then calculated for each sprint and overall.
• 300 Metre Shuttle Run Test – Participants complete fifteen 20-metre shuttles and their time is recorded.

Question 26

Body Composition Tests

Answer 26

• Body Mass Index (BMI) – BMI is calculated using the formula 𝑤𝑒𝑖𝑔ℎ𝑡/〖ℎ𝑒𝑖𝑔ℎ𝑡〗^2 . For example, if you weighed 70kg and you were 1.75m tall, your BMI would 70/(1.75x1.75) = 22.86. can be inaccurate.
• Waist Circumference – Carrying fat around the waist is considered more of a health risk than carrying it in other places, such as around the hips. A waist circumference measurement can be used to determine is a person is suffering health risks due to carrying excess body fat. Men with a waist circumference of more than 94cm and women with a circumference of more than 80cm are considered at risk.

Question 27

Flexibility Tests

Answer 27

• Sit-and-Reach Test – Participants sit and reach forward with straight legs. Their distance reached from the end of their feet is recorded on a ruler.
• Shoulder Rotation Test - Involves a person using a rope to measure the distance between their hands at which they are able to successfully rotate their shoulders from in front of their body, over their head, to behind their body.

Question 28

Muscular Endurance Tests

Answer 28

• Timed Sit-Ups – few variations of this test. Either participants perform sit-ups at a constant rate (usually every 3 seconds) for as long as they can, or participants complete as many sit-ups as they can in a set time frame.
• Timed Push-Ups .

Question 29

Muscular Strength Tests

Answer 29

• Maximum Bench Press – One maximum repetition of a bench press is performed and the weight that was lifted recorded. Normative data is based on kg lifted per kg of body weight.
• Handgrip Dynamometer Test– Involves participants squeezing as hard as they can on a dynamometer

Question 30

Agility Test

Answer 30

• SEMO Agility Test – The SEMO agility test involves sidestepping, backwards running and sprinting. Participants manoeuvre around a series of cones arranged in a square using specific movements and their time is recorded.
• Illinois Agility Test - The Illinois test involves only forward running, and manoeuvring in and out of cones in a line. Students complete the circuit and their time is recorded.

Question 31

Balance Tests

Answer 31

• Standing Balance Test – Participants close their eyes, then lift one foot off the ground. Time is stopped when they hop (or move at all) or their elevated foot touches the ground
• Stork Balance Test – Participants stand on one leg with their elevated foot against the inside knee of their supporting leg and their hands on their hips. When timing begins, participants raise the heel of their supporting foot off the ground.

Question 32

Coordination Tests

Answer 32

• Alternate Hand Wall Toss Test – Standing two metres away, participants throw a ball against a wall with their right hand and catch it with their left and vice versa
• Soft Drink Can Flip Test – Three soft drink cans are lined up in a row, with a circle drawn next to each. Participants must grab each soft drink can and flip it into the circle next to it, then go back and flip the cans back to their original position.

Question 33

Muscular Power Tests

Answer 33

• Standing Vertical Jump
• Maximum Basketball Throw - Participants sit with their back against a wall, legs and feet together, and throw a basketball (or could be a medicine ball) from a chest pass position as far as they can.

Question 34

Reaction Time Tests

Answer 34

• Ruler Drop Test

- Shoot the Sheep - Shoot the Sheep is a BBC online reaction time test game.

Question 35

Speed Test

Answer 35

Sprint