fitness testing

Question 1

Sit and reach: flexibility

Answer 1

Sitting on the floor lags straight out in front, soles of the feet placed against a box, kees locked and pressed to floor, palms facing downwards reaching forwards, hands at the same level

Question 2

Sit and reach advantages and disadvantages

Answer 2

+ Back, hamstring, leg and hip flexibility, cheap and quick, lots of published data, 1 person
- Variations in limb length, only relevant to lower back, not sport specific

Question 3

goniometer: flexibility

Answer 3

centre of 360’ protracter at the axis of rotation at a joint, goniometer aligned with bones at the joint, measure joint angle

Question 4

Goniometer advantages/disadvantages

Answer 4

+ any joint/plane of movement, easy and quick, sport specific, cheap
- requires assistance, not always clear, requires more training

Question 5

Cooper run: aerobic capacity

Answer 5

400m track, run as far as possible in 12mins
+ Maximal, compared to normative data, simple, cheap, easy, large numbers at once
- Predicted measure/less accurate, unsuitable for health issues

Question 6

Queen’s College Step Test: aerobic capacity

Answer 6

Step on/off a box of 15in, to the beat of the metronome for 3 mins
+ Normative data, sub-maximal
- Predicted measure, Need a box of a specific height, shorter = disadvantage

Question 7

Multistage fitness test: aerobic capacity

Answer 7

run shuttles in time with bleeps until cannot keep up
+Maximal, Normative data, Simple, Cheap, Easy, Large numbers
- unsuitable for health issues, predicted measure/less accuraate

Question 8

Direct Gas Analysis: VO2 Max

Answer 8

Maximal exercise with progressive intensity until exhaustion using an ergometer to measure expired air and calculate oxygen used
+ Direct, accurate, scientific, quick
- Needs specialist equipment, unsuitable for health issues

Question 9

Grip dynamometer: maximal strength

Answer 9

Set the dial to 0 hold the grip straight above the head and grip while moving it down to the side. Best of 3

Question 10

Verticle Jump: Explosive strength

Answer 10

stand against the wall and mark the position of highest reach, standing still jump mark highest reach in jump and measure the difference between

Question 11

NCF abdominal curl test: strength endurance

Answer 11

arms crossed sit-ups in time with bleep, bleep gets faster go until exhaustion

Question 12

One rep max: max strength

Answer 12

choose a high but realistic weight for one rep max and keep adding more until only one rep