Chapter 9 - Fitness Assessment: rationale and tests Flashcards
9.1 - The types of fitness testing
In-lab tests
fitness tests that are carried out under contolled sports-science lab conditions
- preferred - especially for elite athletes
- provide the most accurate indications
- limitied accessibilty - expensive, sophisticated, qualitfied personnel required
9.1 - The types of fitness testing
Field tests
fitness tests that are carried out in team training or class activity settings
- easily administered - readil available & inexpensive
- not as precise - provides estimates
- simultaneous testing of large groups
9.1 - The types of fitness testing
Direct tests
- accurate measure
- immediate measure
- requires speciliased equipment
- in labs
- less practical
9.1 - The types of fitness testing
Indirect test
- results allow an estimation using normative data
- generally aerobic power trsts
9.1 - The types of fitness testing
Maximal tests
- require working until exhaustioj
- generally aerobic power
9.1 - The types of fitness testing
Submaximal tests
- measures efforts at certain intensity levels, below maximal and then predict maximal capacity
- generally only used for aerobic power test - provides a predictive value for VO2Max
9.2 - the purpose of fitness testing
Pre-training fitness testing
- results provide training bluepront
- ensures specifity
9.2 - the purpose of fitness testing
Pre-training fitness testing
Goals - asses strengths and weaknesses
- tests identify strengths and weaknesses of a fitness component important to a sport
- allows for maintence of a strength and improvment of a weakness
9.2 - the purpose of fitness testing
Pre-training fitness testing
Goals - motivate participants
- results can provide a strong sense of motivation and be an incentive for participants to train and improve
- likely if results are positively constructed/presented
- allows for realisitic aims
9.2 - the purpose of fitness testing
Pre-training fitness testing
Goals - asses suitability of participants to a position
- allows participants to determine capacity to perform certain tasks
- indicates specific attributes that player/coach can use to determine which events/position is best suited
9.2 - the purpose of fitness testing
Pre-training fitness testing
Goals - set benchmarks
- allows participants & coaches to set benchmarks for training
- baseline data allows realistic & specific goals & an accurate evaluation
9.2 - the purpose of fitness testing
Testing druing training
- allows for evaluation on how participants & program are doing
- number of times testing occurs depends on program length
- no earlier than 6 weeks to allow for chronic adaptations to occur
9.2 - the purpose of fitness testing
Testing during training
aims
- motivate participants: resuts can encourage participation to amintain or improve to achieve set goals
- evaluate program effectiveness: results will indicate if theres been improvements or if the program needs to be modified
9.2 - the purpose of fitness testing
Post-program testing
aims to:
- evaluate program effectiveness: if aims are reached i suggests methods/principles were applied correctly
- review benchmarks: determines effectiveness & prepares future programs
- motivates participations: participants may be motivated by positive or negative results
9.2 - the purpose of fitness testing
Psychological perspectives
- knowing the tests purpose is important
- questionares to determine psychological state
- motivation
9.2 - the purpose of fitness testing
Physiological perspectives
- tests should take into account fitness & health conditions
- pre-participation health screening - PAR-Q
- similar movements to sport/activity
9.2 - the purpose of fitness testing
Sociocultural perspectives
- resources available for use
- group or individual being tested
- race
9.2 - the purpose of fitness testing
Fitness test battery
- testing sessions should coincide with the behinning & end of each training phase
- same time of day - avoids fluctuations in physiological & psychological responses due to circadian rhythm
- tests should be completed in a standardised order
- completion of test shouldnt affect performance of subsequent tests
- test order should allow minimal recovery times between tests
9.3 - how to conduct fitness testing
test protocals
- ensure participants have a clear understanding of the process will prepare them psychologically
- particiapnts rights & facilities responsibilty are essential
- must clarify all procedures & risks before testing
- participants should be informed about the nature of the tests including: - done through informed consent
- method
- safeguards
9.3 - how to conduct fitness testing
informed consent
- acknowledges risks associated with tests & program
- results are confidential & only used for agreed training outcomes
9.3 - how to conduct fitness testing
informed consent
informed consent should:
- identify testing organisation & individuals involved in conducting tests
- explain the nature of the tests including any potential risks
- outline that the participant can withdraw freely at any time w/o prejudice
- uses of the results obtained & its confidentiality
- require participants to advise tests of any injury, ilness or physical defect
9.3 - how to conduct fitness testing
test reliability
- must be able to be replicated with consistency
- depends on factors being consistent:
- performing the same warm-up
- same sequence of tests
- same recovery between tests
- testing at approximately the same time of day
- testing at a similar nutritional and hydration state
9.3 - how to conduct fitness testing
test validity
- tests should measure what they claim
9.3 - how to conduct fitness testing
test reliabilty & validity
participant should recieve feedback about
- what the results represent (good, average, etc)
- how they compare to previous results
- how they compete with others in the reference group
- consequences & implications of the results
9.4 - fitness tests
aerobic power tests
- multi-stage fitness test
- yo-yo test
- copper 12min run test
- 2.4km run test
- rockport 1.6km walking test
- VO2 max Astrand-Ryhming cycle ergometer test
- harvard step-test
9.4 - fitness tests
aerobic power tests
Mutli-stage fitness test
First, measure out a 20-meter portion of the shuttle’s floor.
A participant must to reach the shuttle’s conclusion prior to the beep.
Starting at 8.5 km/h, the beeps will sound for the first minute, increasing by 0.5 km/h every minute after that.
Upon failing to reach the shuttle’s end by the beep, the participant withdraws, and their level is noted.
aim: to keep up w/ the beeps for as long as possible
9.4 - fitness tests
aerobic power tests
yo-yo test
- Measure the 20 -meter test course
2 Place markers 2m apart at both ends of the 20m course (i.e. the start and turn lines) - In addition to marking the 20m line, measure a distance of 5m behind the start line.
- Place a marker on the recovery line aligned to the middle of 2 markers on the start line
- Participants assume a starting position on the start line
- The sound is turned on (two levels are available: Level 1 for beginners and Level 2 for advanced)
- At the first signal, participants run to the turn line. At the second signal, participants arrive, turn around at the turn line and run back to the start line, arriving at the next signal. After passing the start marker, participants slow their pace to the 5 metre mark where they circle the cones and return to the start line. Here, the participants stop and wait for the next sound signal. These important participants are fixed to the starting line before each sprint
8 Competitors must place one foot on the start/turn line every time the buzzer sounds. - Participants must continue running as long as they can while maintaining the speed indicated by the buzzer.
- The end of the test is indicated by having the main pace of the two tests. It did not reach for the first time, but a warning is given. The second time the participants must withdraw
- When the participant withdraws, the last level and interval of 2 * 20m executed at this level are recorded on the recording sheet (Note: N ‘even if the last interval of 2 * 20 is included. Included at the right pace). To obtain reliable results, participants should strive to achieve the highest possible level.
aim: to keep up with the audio recording as long as possible
9.4 - fitness tests
aerobic power tests
cooper 12-min run test
- To make calculating the distance travelled easier, place cones every 20 meters.
- The participant’s goal is to run as many laps as they can in the allotted 12-minute period.
- The contestant walks to the closest marker when the end time whistle blows.
- Determine how many loops were completed and how many meters were covered in the last lap.
aim: to run as far as possible in 12 min
9.4 - fitness tests
anaerobic capacity tests
- phosphate recovery test
- 30 second wingate test
- repco peak power test
9.4 - fitness tests
ananerobic capacity tests
phosphate recovery test
- Mark the route with cones numbered 1-10 placed every 2 meters from the center.
- Participants work in pairs (one is the work, the other is a timer/recorder)
- The timekeeper operates two timings and one whistle to control the test
4 Each participant will start with 8*7s sprints with 30s intervals - Participants will perform each sprint with maximum effort. The timekeeper will blow a whistle to signal the start and stop of each sprint.
- Both timers will start at the start of the sprint. Clock 1 counts down 5/7 seconds and a whistle signals the runners. A 2-hour countdown continues while participants walk or jog to the opposite end of the track.
- After 30 seconds (2 hours) the timekeeper will blow the whistle to start the next sprint, which will be timed over 1 hour. 8. This is repeated until participants have completed eight sprints.
aim: to run past as many cones as possible for each spring
9.4 - fitness tests
ananerobic capacity tests
30sec wingate test
- Participant should first perform a cycling warm-up of several mins
- The participant is instructed to pedal as fast as possible for 30 secs
- In the first few secs, the resistance load is adjusted to the predetermined level, which is usually about 45 g/kg body weight (Fleisch ergometer) or 75 g/kg body weight (Monark ergometer) for adults.
aim: to pedal as fast as possible for 30s
9.5 - muscular strength, power and endurance tests
muscular strength tests
- 1RM
- grip strength dynamoter
- push-pull dynometer
- seven-stage abdominal strength test
9.5 - muscular strength, power and endurance tests
muscular strength tests
1RM test
- Begin with a warm-up of 5-10 repetitions at 40-60% of the participant’s estimated maximum weight
- After a short period (3-5 minutes), the load will be increased to the maximum 60-80 % suspected of the participants, and the participants will try to end 3 to 5 times.
- At this time, a slight weight gain to the load is added and 1RM is collected.
4 If all goes well, wait another 3-5 minutes, add more weight, and have the participant try again. - Continue adding small amounts of weight until the participant can lift the weight.
- The goal is to determine the participant’s 1RM in 3-5 attempts.
- Competitors should be allowed 3-5 minutes of rest between each attempt.
- The last repetition successfully completed without the assistance of a spotter is a 1RM.
aim: to list as much as you can for one rep only
9.5 - muscular strength, power and endurance tests
muscular strength tests
grip strength dynamometer
- First adjust the dynamometer to suit the participant’s hand size. The second joint of the fingers should fit comfortably under the handle
- The participant (standing) holds dynamometer above their body & lowers it to their side while squeezing vigorously (approx. 5-10 secs), exerting a max force. Ensure dial of dynamometer faces away from the body
- During the test, don not allow dynamometer or hand to come in contact with participant’s body
- 3 trials are recommended for each hand, with a 3 min rest between trials
aim: to squeeze your hand as hard as possible
9.5 - muscular strength, power and endurance tests
muscular power tests
basketball throw
- With back flush against the wall & legs fully extended, hold a ball at chest height
- With arms only (back stays against wall) push the ball out in front as far as possible
- Repeat 3 times with sufficient recovery (at least 1 min) and record best score
aim: to throw the ball as far as possible
9.5 - muscular strength, power and endurance tests
muscular power tests
- basketball throw
- vertical jump
- standing long jump
- magna kalamen power test
9.5 - muscular strength, power and endurance tests
muscular power tests
vertical jump
- Participants chake the tip of the middle finger with a chalk
- Participants determine their standing height by extending their arms fully overhead and recording the height they reach.
- Participant stands sideways to the platform, crouches deeply, and jumps as high as possible, touching the platform with the hand/fingers closest to the platform. Your arms should remain extended above your head so that the chalk line indicates the height you have reached. Save this height
- The result is calculated as the difference between the height achieved during the jump and the initial standing height.
- The participant rests for at least 3 minutes, then makes a second attempt.
aim: to jump as high as possible
9.5 - muscular strength, power and endurance tests
muscular endurance tests
- 60s push-up test
- 30s sit-up test
- curl-up (crunch) test
- pull-up/modified pull-up test
9.5 - muscular strength, power and endurance tests
muscular endurance tests
60s pushup test
Men should use the standard ‘military-style’ pushup position (hands & toes touching the floor). Women can use ‘bent knee’ position if desired
1. Lower the chest down towards the floor, to the same level each time, until either your elbows are at right angles or your chest touches the floor
2. Do as many pushups possible until exhaustion or 60 secs is reached
3. Count the total number of pushups performed
aim: complete as many push-ups as you can to test upper body endurance
9.5 - muscular strength, power and endurance tests
muscular endurance tests
30s situp test
- Participant lies on a mat with their knees flexed so the angle of their lower legs to thighs is approx. 90º. Place arms across chest, with each hand on opposite shoulder
- On the start command, the participant curls upwards & forwards, raising their body trunk until elbows make contact with thighs. Then they return to starting position
- Participant repeats this as many times possible in the 30 sec time limit
- A partner should count the number of correct situps completed & check for correct procedure
aim: to complete as amny reps in the time permitted
9.6 - speed and agility tests
speed tests
- 20m sprint test
- 35m sprint test
- 50m sprint test
9.6 - speed and agility tests
speed tests
all 3 tests
- Complete a standardised warm-up
- On ‘go’, start stopwatch & participant sprints m
- repreat for 2 trials
aim: to run as fast as possible for __m
9.6 - speed and agility tests
agility tests
- illinois agility test
- semo agility test
- 5-0-5 agailty test
9.6 - speed and agility tests
agility tests
illinois agility test
- Set up the course - cone 1 9.2m from start, 4 cones spaced out equally 1.8m to the right of the start/cone 1, & the last cone another 1.8m to the right 9.2m from start line
- The participant lies on their stomach with their hands beside their chest & their forehead on the starting line
- On the start command, the participant jumps up & completes the course as quickly as possible. One foot much round the end line
- Record how long the participant takes to complete the course
- Run two trials (so participants can practise)
aim: complete course, changing direction, moving around cones quickly
9.6 - speed and agility tests
agility tests
semo agiity test
- Set up the course as shown - cones/chairs in a rectangular shape (3.6m5.7m)
- Participants complete the course, beginning at cone A with their back to the square
- Participant always faces the same direction
- Allow at least one practice trial & two re-trials
aim: complete course, with variety of movements around the cones quickly
9.6 - speed and agility tests
agility tests
5-0-5 agility test
- Set up markers 5 & 15m from a line marked on the ground
- Participant sprints from the 15m marker towards the line (run in distance to build up speed) & through the 5m markers turns on line & runs back through the 5m markers
- Time is recorded from when the participant first runs through the 5m markers & stopped when they run through these markers (so the time taken to cover the 5m up and back distance - total 10m)
- Repeat after at least 3 mins passive recovery. Best of 2 trials is recorded
- The turning on ability on each leg should be tested. The participant should be encouraged to not overstep the line as it will increase their time
aim: to sprint, change direction and sprint back as quickly as possible
9.7 - flexibility and body composition tests
flexibility tests
9.7 - flexibility and body composition tests
flexibility tests
9.7 - flexibility and body composition tests
flexibility tests
9.7 - flexibility and body composition tests
body composition tests
- waist circumfrence
- BMI
- skinfold measurements
- hydrodensitometry (underwater) weighing
- bioelectrical impedance
- DEXA & TOBEC scans
9.7 - flexibility and body composition tests
body composition tests
BMI
- Weigh the participants whilst they wear minimal clothing
- Measure the participant’s height without shoes on
Results: - Calculate the participants BMI using weight(in kg) / height(in m)2
- Refer to the relevant classifications
aim: to asses weight relative to height
9.7 - flexibility and body composition tests
body composition tests
skinfold measurements
- Locate & mark the following skinfold sites on the right-hand side of the participant:
a. Triceps - back of upper arm, midway between the shoulder & elbow joint
b. Subscapula - just below the lowest point of the scapular - Pick up the skinfold between the thumb & forefinger about 1 cm above the marked site. Skinfold should include skin & subcutaneous fat but not muscle
- Apply the calipers to the marked location, slowly releasing the pressure on the caliper trigger so the pinchers exert full tension on the skinfold
- When the pointer on the dial steadies, take the measurement in tenths of a mm
- To ensure accuracy, take 3 readings at each site and record the median score
- Add the 2 median scores for the 2 sites to give a skinfold total
- Obtain the predicted percentage body fat & body fat standards
