Fitness testing

Question 1

What is the main fitness test to measure flexibility

Answer 1

Sit and reach test

Question 2

What is the protocol for the sit and reach test

Answer 2

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

Question 3

What is the validity of the sit and reach test

Answer 3

Valid measures of flexibility of lower back and hamstrings ONLY

Question 4

What is the reliability of the sit and reach test

Answer 4

Dependent on amount of warm up allowed, and if same procedures are followed each time

Question 5

What is another method to measure flexibility (not sit and reach)

Answer 5

Flexibility goniometer

Question 6

How is the flexibility goniometer used

Answer 6

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

Question 7

Advantages of flexibility goniometer

Answer 7

Used to measure any joint or plane of movement. Quick and easy. Sport specific. Cheap

Question 8

Disadvantages of flexibility goniometer

Answer 8

Can be difficult to position and requires assistance. Axis of rotation is not always clear. Requires more training

Question 9

What are the 3 methods to measure aerobic capacity

Answer 9

Cooper run, Queen’s college step test, multi - stage fitness test

Question 10

What is the Cooper run to test for aerobic capacity

Answer 10

Maximal test which requires you to run/walk as far as possible in 12 minutes. Distance covered is compared to normative table

Question 11

What are disadvantages of the Cooper run to test for aerobic capacity

Answer 11

Predicted measure - less accurate, not suitable for those with health issues

Question 12

What are advantages of the Cooper run to test for aerobic capacity

Answer 12

Simple, cheap, easy to set up, large numbers can do it together at once

Question 13

What is the Queen’s college step test to measure aerobic capacity

Answer 13

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

Question 14

What are disadvantages of the Queen’s college step test to measure aerobic capacity

Answer 14

Predicted measure - less accurate, Simple and cheap but needs a step (box) of 41.3cm, suitable for all but shorter subjects may be disadvantaged

Question 15

What is the multi - stage fitness test to measure aerobic capacity

Answer 15

Maximal test where you run shuttles in time with bleeps on CD and level/amount of shuttles compared to normative data

Question 16

What are advantages of the multi - stage fitness test as a way to measure aerobic capacity

Answer 16

Simple, cheap, easy to set up for large numbers

Question 16

What are disadvantages of the multi - stage fitness test as a way to measure aerobic capacity

Answer 16

Predicted measure - less accurate, not suitable for those with health issues

Question 17

What is the fitness test called to measure VO2 max

Answer 17

Direct gas analysis

Question 18

What is the direct gas analysis to test for VO2 max

Answer 18

Maximal exercise at progressive intensities until exhaustion. Measure expired air - amount of O2 used is calculated

Question 19

What are advantages of direct gas analysis as a method to test for VO2 max

Answer 19

Direct, accurate and objective scientific measure

Question 20

What are disadvantages of direct gas analysis as a method to test for VO2 max

Answer 20

Needs specialist equipment, not suitable for those with health issues

Question 21

What are the 4 methods to measure strength

Answer 21

Grip dynamometer, vertical jump test, UK abdominal curl test, one rep max test

Question 22

What is the grip dynamometer test to measure strength (maximal)

Answer 22

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

Question 23

What is the vertical jump test to measure for strength (explosive/elastic)

Answer 23

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

Question 24

What is the NCF abdominal curl test to measure strength (endurance)

Answer 24

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

Question 25

What is the one rep max as a method of testing for strength (maximal)

Answer 25

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