Chapter 9 - Fitness Assessment: rationale and tests

Question 1

9.1 - The types of fitness testing

In-lab tests

Answer 1

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

Question 2

9.1 - The types of fitness testing

Field tests

Answer 2

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

Question 3

9.1 - The types of fitness testing

Direct tests

Answer 3

• accurate measure
• immediate measure
• requires speciliased equipment
• in labs
• less practical

Question 4

9.1 - The types of fitness testing

Indirect test

Answer 4

• results allow an estimation using normative data
• generally aerobic power trsts

Question 5

9.1 - The types of fitness testing

Maximal tests

Answer 5

• require working until exhaustioj
• generally aerobic power

Question 6

9.1 - The types of fitness testing

Submaximal tests

Answer 6

• 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

Question 7

9.2 - the purpose of fitness testing

Pre-training fitness testing

Answer 7

• results provide training bluepront
• ensures specifity

Question 8

9.2 - the purpose of fitness testing

Pre-training fitness testing

Goals - asses strengths and weaknesses

Answer 8

• tests identify strengths and weaknesses of a fitness component important to a sport
• allows for maintence of a strength and improvment of a weakness

Question 9

9.2 - the purpose of fitness testing

Pre-training fitness testing

Goals - motivate participants

Answer 9

• 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

Question 10

9.2 - the purpose of fitness testing

Pre-training fitness testing

Goals - asses suitability of participants to a position

Answer 10

• 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

Question 11

9.2 - the purpose of fitness testing

Pre-training fitness testing

Goals - set benchmarks

Answer 11

• allows participants & coaches to set benchmarks for training
• baseline data allows realistic & specific goals & an accurate evaluation

Question 12

9.2 - the purpose of fitness testing

Testing druing training

Answer 12

• 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

Question 13

9.2 - the purpose of fitness testing

Testing during training

aims

Answer 13

• 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

Question 14

9.2 - the purpose of fitness testing

Post-program testing

Answer 14

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

Question 15

9.2 - the purpose of fitness testing

Psychological perspectives

Answer 15

• knowing the tests purpose is important
• questionares to determine psychological state
• motivation

Question 15

9.2 - the purpose of fitness testing

Physiological perspectives

Answer 15

• tests should take into account fitness & health conditions
• pre-participation health screening - PAR-Q
• similar movements to sport/activity

Question 16

9.2 - the purpose of fitness testing

Sociocultural perspectives

Answer 16

• resources available for use
• group or individual being tested
• race

Question 17

9.2 - the purpose of fitness testing

Fitness test battery

Answer 17

• 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

Question 18

9.3 - how to conduct fitness testing

test protocals

Answer 18

• 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

Question 19

9.3 - how to conduct fitness testing

informed consent

Answer 19

• acknowledges risks associated with tests & program
• results are confidential & only used for agreed training outcomes

Question 20

9.3 - how to conduct fitness testing

informed consent

informed consent should:

Answer 20

• 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

Question 21

9.3 - how to conduct fitness testing

test reliability

Answer 21

• 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

Question 22

9.3 - how to conduct fitness testing

test validity

Answer 22

• tests should measure what they claim

Question 23

9.3 - how to conduct fitness testing

test reliabilty & validity

participant should recieve feedback about

Answer 23

• 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

Question 24

9.4 - fitness tests

aerobic power tests

Answer 24

• 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

Question 25

9.4 - fitness tests

aerobic power tests

Mutli-stage fitness test

Answer 25

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

Question 26

9.4 - fitness tests

aerobic power tests

yo-yo test

Answer 26

1. 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)
2. In addition to marking the 20m line, measure a distance of 5m behind the start line.
3. Place a marker on the recovery line aligned to the middle of 2 markers on the start line
4. Participants assume a starting position on the start line
5. The sound is turned on (two levels are available: Level 1 for beginners and Level 2 for advanced)
6. 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.
7. Participants must continue running as long as they can while maintaining the speed indicated by the buzzer.
8. 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
9. 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

Question 27

9.4 - fitness tests

aerobic power tests

cooper 12-min run test

Answer 27

1. To make calculating the distance travelled easier, place cones every 20 meters.
2. The participant’s goal is to run as many laps as they can in the allotted 12-minute period.
3. The contestant walks to the closest marker when the end time whistle blows.
4. 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

Question 28

9.4 - fitness tests

anaerobic capacity tests

Answer 28

• phosphate recovery test
• 30 second wingate test
• repco peak power test

Question 29

9.4 - fitness tests

ananerobic capacity tests

phosphate recovery test

Answer 29

1. Mark the route with cones numbered 1-10 placed every 2 meters from the center.
2. Participants work in pairs (one is the work, the other is a timer/recorder)
3. The timekeeper operates two timings and one whistle to control the test
   4 Each participant will start with 8*7s sprints with 30s intervals
4. Participants will perform each sprint with maximum effort. The timekeeper will blow a whistle to signal the start and stop of each sprint.
5. 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.
6. 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

Question 30

9.4 - fitness tests

ananerobic capacity tests

30sec wingate test

Answer 30

1. Participant should first perform a cycling warm-up of several mins
2. The participant is instructed to pedal as fast as possible for 30 secs
3. 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

Question 31

9.5 - muscular strength, power and endurance tests

muscular strength tests

Answer 31

• 1RM
• grip strength dynamoter
• push-pull dynometer
• seven-stage abdominal strength test

Question 32

9.5 - muscular strength, power and endurance tests

muscular strength tests

1RM test

Answer 32

1. Begin with a warm-up of 5-10 repetitions at 40-60% of the participant’s estimated maximum weight
2. 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.
3. 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.
4. Continue adding small amounts of weight until the participant can lift the weight.
5. The goal is to determine the participant’s 1RM in 3-5 attempts.
6. Competitors should be allowed 3-5 minutes of rest between each attempt.
7. 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

Question 33

9.5 - muscular strength, power and endurance tests

muscular strength tests

grip strength dynamometer

Answer 33

1. First adjust the dynamometer to suit the participant’s hand size. The second joint of the fingers should fit comfortably under the handle
2. 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
3. During the test, don not allow dynamometer or hand to come in contact with participant’s body
4. 3 trials are recommended for each hand, with a 3 min rest between trials

aim: to squeeze your hand as hard as possible

Question 34

9.5 - muscular strength, power and endurance tests

muscular power tests

basketball throw

Answer 34

1. With back flush against the wall & legs fully extended, hold a ball at chest height
2. With arms only (back stays against wall) push the ball out in front as far as possible
3. Repeat 3 times with sufficient recovery (at least 1 min) and record best score

aim: to throw the ball as far as possible

Question 35

9.5 - muscular strength, power and endurance tests

muscular power tests

Answer 35

• basketball throw
• vertical jump
• standing long jump
• magna kalamen power test

Question 36

9.5 - muscular strength, power and endurance tests

muscular power tests

vertical jump

Answer 36

1. Participants chake the tip of the middle finger with a chalk
2. Participants determine their standing height by extending their arms fully overhead and recording the height they reach.
3. 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
4. The result is calculated as the difference between the height achieved during the jump and the initial standing height.
5. The participant rests for at least 3 minutes, then makes a second attempt.

aim: to jump as high as possible

Question 37

9.5 - muscular strength, power and endurance tests

muscular endurance tests

Answer 37

• 60s push-up test
• 30s sit-up test
• curl-up (crunch) test
• pull-up/modified pull-up test

Question 38

9.5 - muscular strength, power and endurance tests

muscular endurance tests

60s pushup test

Answer 38

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

Question 39

9.5 - muscular strength, power and endurance tests

muscular endurance tests

30s situp test

Answer 39

1. 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
2. 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
3. Participant repeats this as many times possible in the 30 sec time limit
4. A partner should count the number of correct situps completed & check for correct procedure

aim: to complete as amny reps in the time permitted

Question 40

9.6 - speed and agility tests

speed tests

Answer 40

• 20m sprint test
• 35m sprint test
• 50m sprint test

Question 41

9.6 - speed and agility tests

speed tests

all 3 tests

Answer 41

1. Complete a standardised warm-up
2. On ‘go’, start stopwatch & participant sprints m
3. repreat for 2 trials

aim: to run as fast as possible for __m

Question 42

9.6 - speed and agility tests

agility tests

Answer 42

• illinois agility test
• semo agility test
• 5-0-5 agailty test

Question 43

9.6 - speed and agility tests

agility tests

illinois agility test

Answer 43

1. 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
2. The participant lies on their stomach with their hands beside their chest & their forehead on the starting line
3. On the start command, the participant jumps up & completes the course as quickly as possible. One foot much round the end line
4. Record how long the participant takes to complete the course
5. Run two trials (so participants can practise)

aim: complete course, changing direction, moving around cones quickly

Question 44

9.6 - speed and agility tests

agility tests

semo agiity test

Answer 44

1. Set up the course as shown - cones/chairs in a rectangular shape (3.6m5.7m)
2. Participants complete the course, beginning at cone A with their back to the square
3. Participant always faces the same direction
4. Allow at least one practice trial & two re-trials

aim: complete course, with variety of movements around the cones quickly

Question 45

9.6 - speed and agility tests

agility tests

5-0-5 agility test

Answer 45

1. Set up markers 5 & 15m from a line marked on the ground
2. 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
3. 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)
4. Repeat after at least 3 mins passive recovery. Best of 2 trials is recorded
5. 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

Question 46

9.7 - flexibility and body composition tests

flexibility tests

Question 47

9.7 - flexibility and body composition tests

flexibility tests

Question 48

9.7 - flexibility and body composition tests

flexibility tests

Question 49

9.7 - flexibility and body composition tests

body composition tests

Answer 49

• waist circumfrence
• BMI
• skinfold measurements
• hydrodensitometry (underwater) weighing
• bioelectrical impedance
• DEXA & TOBEC scans

Question 50

9.7 - flexibility and body composition tests

body composition tests

BMI

Answer 50

1. Weigh the participants whilst they wear minimal clothing
2. Measure the participant’s height without shoes on
   Results:
3. Calculate the participants BMI using weight(in kg) / height(in m)2
4. Refer to the relevant classifications

aim: to asses weight relative to height

Question 51

9.7 - flexibility and body composition tests

body composition tests

skinfold measurements

Answer 51

1. 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
2. Pick up the skinfold between the thumb & forefinger about 1 cm above the marked site. Skinfold should include skin & subcutaneous fat but not muscle
3. Apply the calipers to the marked location, slowly releasing the pressure on the caliper trigger so the pinchers exert full tension on the skinfold
4. When the pointer on the dial steadies, take the measurement in tenths of a mm
5. To ensure accuracy, take 3 readings at each site and record the median score
6. Add the 2 median scores for the 2 sites to give a skinfold total
7. Obtain the predicted percentage body fat & body fat standards