Fitness testing Flashcards
What is the main fitness test to measure flexibility
Sit and reach test
What is the protocol for the sit and reach test
Sit on floor with legs out straight. Place soles of feet against box/bench. Lock knees and press flat on floor. Reach forward with palms down to measure reach in cm. Keep hands at same level and hold for 1-2 secs
What is the validity of the sit and reach test
Valid measures of flexibility of lower back and hamstrings ONLY
What is the reliability of the sit and reach test
Dependent on amount of warm up allowed, and if same procedures are followed each time
What is another method to measure flexibility (not sit and reach)
Flexibility goniometer
How is the flexibility goniometer used
Center of 360 degree protractor/goniometer is positioned at axis of rotation. Arms of goniometer are aligned with long axis of bones. Measurement of joint angle in degrees
Advantages of flexibility goniometer
Used to measure any joint or plane of movement. Quick and easy. Sport specific. Cheap
Disadvantages of flexibility goniometer
Can be difficult to position and requires assistance. Axis of rotation is not always clear. Requires more training
What are the 3 methods to measure aerobic capacity
Cooper run, Queen’s college step test, multi - stage fitness test
What is the Cooper run to test for aerobic capacity
Maximal test which requires you to run/walk as far as possible in 12 minutes. Distance covered is compared to normative table
What are disadvantages of the Cooper run to test for aerobic capacity
Predicted measure - less accurate, not suitable for those with health issues
What are advantages of the Cooper run to test for aerobic capacity
Simple, cheap, easy to set up, large numbers can do it together at once
What is the Queen’s college step test to measure aerobic capacity
Sub - maximal test in which you step on and off box at certain height, at a certain rate and time. HR during recovery is recorded and compared to normative results
What are disadvantages of the Queen’s college step test to measure aerobic capacity
Predicted measure - less accurate, Simple and cheap but needs a step (box) of 41.3cm, suitable for all but shorter subjects may be disadvantaged
What is the multi - stage fitness test to measure aerobic capacity
Maximal test where you run shuttles in time with bleeps on CD and level/amount of shuttles compared to normative data
What are advantages of the multi - stage fitness test as a way to measure aerobic capacity
Simple, cheap, easy to set up for large numbers
What are disadvantages of the multi - stage fitness test as a way to measure aerobic capacity
Predicted measure - less accurate, not suitable for those with health issues
What is the fitness test called to measure VO2 max
Direct gas analysis
What is the direct gas analysis to test for VO2 max
Maximal exercise at progressive intensities until exhaustion. Measure expired air - amount of O2 used is calculated
What are advantages of direct gas analysis as a method to test for VO2 max
Direct, accurate and objective scientific measure
What are disadvantages of direct gas analysis as a method to test for VO2 max
Needs specialist equipment, not suitable for those with health issues
What are the 4 methods to measure strength
Grip dynamometer, vertical jump test, UK abdominal curl test, one rep max test
What is the grip dynamometer test to measure strength (maximal)
Dial is set to 0, performer holds grip above head with straight arm and apply maximal force as they bring arm down to their side. Best of 3 attempts
What is the vertical jump test to measure for strength (explosive/elastic)
Stand facing wall and mark position of highest standing reach. Stand side on to wall and mark highest position you can jump. Record difference between standing and jumping height then compare data
What is the NCF abdominal curl test to measure strength (endurance)
Measures core/abdominal strength. Arms crossed against chest, performer completes sit ups in time with bleep, which gets faster until failure. Level/number is compared to normative data
What is the one rep max as a method of testing for strength (maximal)
Subject chooses achievable high weight to assess isolated muscle’s max strength. Subject builds up to max weight until they can only perform 1 rep
