Fitness Testing

Question 1

Types of Fitness Testing - In Laboratory tests

Answer 1

are fitness tests that are carried out under controlled sports- science laboratory conditions

• suitable for elite athletes/professionals.
• accurate indication of functional abilities.
• often require the use of expensive and sophisticated equipment, controlled environments, qualified personnel and take considerable time to complete, which can limit their accessibility and therefore their use.

Question 2

Types of Fitness Testing - Field Tests

Answer 2

are fitness tests that are carried out in team training or class activity settings

• Readily available and inexpensive equipment.
• Not precise, can provide estimates or predictions of fitness levels.
• Allow for testing of large groups.

Question 3

Types of Fitness Testing - Direct tests

Answer 3

are those that provide an immediate measure of the fitness components

• considered an accurate measure of fitness.
• Example – VO2 max test
• Highly accurate and individualised but often require specialised equipment and are completed in laboratories, therefore, less practical with large groups.

Question 4

Types of Fitness Testing - Indirect tests

Answer 4

Provide a result that can then allow an estimation or predication to occur, generally using normative data (norms), in order to determine the measure of the fitness component

• Are less accurate as they are compared to norms and not individualised.
• More practical with large groups.
• most field tests are indirect tests.

Question 5

Types of Fitness Testing - Maximal tests

Answer 5

Require the subjects to work till exhaustion

• Generally associated with aerobic power tests, as they are the most accurate means of determining maximum oxygen uptake.

Question 6

Types of Fitness Testing - VO2 Max Testing

Answer 6

Are direct maximal tests.
Participants work to exhaustion by progressively increasing their workload on a treadmill, bicycle ergometer, rowing ergometer or other sport-specific ergometer.

Question 7

Types of Fitness Testing - Sub-maximal testing

Answer 7

Measures a subject’s efforts at certain intensity levels, below maximal, and then predict maximal capacity.

Question 8

What are physiological requirements?
What are psychological considerations?

Answer 8

Physiological requirements:
energy systems, fitness components, muscle groups.

Psychological considerations:
motivational readiness, self-efficacy

Question 9

The Purpose of Fitness Testing -
PRE-PROGRAM TESTING

Answer 9

• to identify baseline/benchmarks (goals to be set and evaluated)
• to identify strengths and weaknesses (to ensure +ve are maintained and -ve are improved)
• to determine player suitability (their capacity to perform certain tasks)
• to motivate participants

Question 10

The Purpose of Fitness Testing -
DURING-PROGRAM TESTING

Answer 10

• to motivate participants
• to evaluate effectiveness of training program (if improvements have not occurred, program may have to be modified.

Question 11

The Purpose of Fitness Testing -
POST-PROGRAM TESTING

Answer 11

• to evaluate effectiveness of training program
• to review benchmarks (help preparations for future programs)
• to motivate participants (encourages them to continue regardless of +ve or -ve results)

Question 12

Choosing Fitness Tests -
Physiological Perspectives

Answer 12

• fitness tests should take into account current fitness and health conditions.

Effective way to determine is through pre-participation health screening.

PAR-Q: through pre-program testing, involves a series of questions about the participant’s current health. Often includes questions about heart health, previous and current injuries, and current exercise levels

Question 13

Choosing Fitness Tests -
Sociocultural Perspectives

Answer 13

sociocultural factors can affect the fitness tests that are available for use, such as considering the resources available.

• Low socioeconomic status can restrict the number of tests available for use; for example, when measuring body composition, DEXA and TOBEC scans are expensive, so waist circumference measurements may have to be used instead.
• In some cultures, it is not appropriate for women to expose skin, especially in the company of males, so to measure body composition, skin-fold measurements would not be appropriate, but body mass index would be.

Question 14

Choosing Fitness Tests -
Psychological Perspectives

Answer 14

• psychological state of a subject
• vital information about the participant’s motivation and goals

motivational readiness and self-efficacy

Question 15

Test Protocols -

Answer 15

• Field tests be completed in a standardised order.
• The completion of one test should not negatively affect performance in subsequent tests, thus promoting optimal performance and allowing for a valid comparison to previous test results.

Question 16

Test Protocols - Informed Consent

Answer 16

Standard forms are required to be completed that clarify all testing procedures and risks to their participants with the fitness testing and training programs they are about to undertake

Informed consent should:
- Clearly explain the nature of any sport science test to be performed, including any possible risks.
- Clearly outline that the individual can withdraw consent, freely and without prejudice, at any time before, during or after testing.
- confidentiality of the information obtained during testing will be protected
- Require participants to advise the tester if they have any injury, illness, or physical defect at the time of testing.
- Obtain the participant’s signature. If participant is less than 18yrs of age then consent of a parent or guardian is required.

Question 17

Test reliability and validity:

Answer 17

A fitness test must be valid; that is, it should measure what it claims to measure.

A fitness test must be reliable, it must be able to be replicated with consistency.

Factors must remain constant:
- performing the same warm-up
- conducting the same sequence of tests
- providing the same recovery period between tests
- testing participant at approximately the same time of day
- testing participant when they are in a similar hydration and nutritional state.
- conducting the tests in similar environmental conditions (heat, humidity, and air movement).

Question 18

Aerobic Power

Answer 18

Cooper 12-minute run test:
to run as far as possible (as much distance as you can) in 12 minutes. It is based on the assumption that an individual will run a greater distance within the time limit if they have a well-developed aerobic capacity.

Multistage fitness test (beep test): continuous 20m shuttle runs, the person needs to reach the end before the beep. Their aim is to keep up with the beep for as long as possible. When the participant fails to arrive at the end of the shuttle by the beep they withdraw, and their level is recorded.

Question 19

Anaerobic Capacity

Answer 19

Phosphate recovery test:
suitable for sports that involve repeated high-intensity, short-duration efforts. It tests the ability of the body to replenish high-energy phosphates between each repetition of the sprint.

30-second Wingate test:
Pedal as fast as possible for 30 seconds on a stationary exercise bike. In the first few seconds, the resistance load is adjusted to the pre-determined level.

Question 20

Body Composition

Answer 20

Body mass index: to assess weight relative to height.

Waist circumference: measure around the waist.

Question 21

Flexibility

Answer 21

Sit-and-reach test (trunk flexion test): to reach forward as far as you can.

Trunk rotation test: to reach as far as you can on each side.

Question 22

Muscular Endurance

Answer 22

60-second push up test: complete as many pushups as you can to test the endurance of the upper body within 60 seconds.

60-second sit-up test: a measure of the endurance of the abdominal muscles, aim is to complete as many repetitions as possible in the time permitted.

Question 23

Muscular Power

Answer 23

Basketball throw:
throw the basketball as far as possible. With back flush against the wall and legs fully extended, hold ball at chest height. With arms only (back should stay against wall) push the ball out in front as far as you can. Repeat three times with sufficient recovery (at least l minute) and record best score.

Vertical jump: a test of leg power, aim is to jump as high as possible.
1. The participant determines their standing height by fully extending arm overhead and recording the height reached.
2. The participant stands side onto the jump board, takes a deep squat and springs as high as possible, touching the jump board with the hand and fingers closest to the board. Record this height.
3. The result calculated is the difference between the height reached on the jump and the initial standing height.

Question 24

Muscular Strength

Answer 24

Grip strength dynamometer: handgrip dynamometer is relatively inexpensive, aim is to squeeze your hand as hard as possible.

One repetition maximum (1 RM) test: measure of the maximal weight a participant can lift with one repetition.
Most commonly used movements are the bench press and leg press. Not recommended for the elderly, cardiac patients.

Question 25

Speed

Answer 25

20-metre sprint test: running a single maximum sprint over 20 meters with a time.

50-metre sprint test: running a single maximum sprint over 50 meters with a recorded time

Question 26

Agility

Answer 26

Illinois agility test measures the ability to quickly change direction without losing control or balance. (Around a course of cones).
To complete course, changing direction and moving around cones, as quickly as possible.

Semo agility test assesses the agility of a participant in manoeuvring forwards, backwards and sideways. (Within a course of cones)