Fitness tests

Question 1

Why do we carry out fitness tests?

Answer 1

To identify strengths/ witnesses in performance
To inform your training requirements
To show a starting level of fitness
To monitor improvement
To compare against norms of the group/national average

Question 2

What is the test for agility?

Answer 2

Illinois agility test

Question 3

Describe the Illinois agility test

Answer 3

1. Performer starts face down on the floor
2. cones should be arranged in a 10m x 5m rectangle with 4 cones down the middle
3. test involves running around the cones as fast as possible
4. timed in seconds
5. compare to national ratings

Question 4

What is the fitness test for balance?

Answer 4

Stork stand test

Question 5

Describe the stork stand test

Answer 5

1. individual starts balanced on two flat feet
2. hands are placed on hips
3. one leg is lifted so that the toes of the lifted leg touch the knee of the planted leg
4. timekeeper tells the individual to raise the heel on the planted leg, timer begins
5. individual balances on one leg as long as possible until they loose balance or have to move

Question 6

What is the fitness test for cardio vascular endurance

Answer 6

Multistage fitness test

Question 7

Describe the multi stage fitness test

Answer 7

1. cones 20m apart
2. individual runs 20m intime with the bleeps
3. time between bleeps get shorter as the levels increase
4. individual keeps running until they cannot keep up with the bleeps

Question 8

What is the fitness test for coordination

Answer 8

Wall toss test

Question 9

Describe the wall toss test

Answer 9

1.tennis ball starts in one hand
2. both feet together, 2m from the wall
3. upon command, time starts (30 secs)
4. individual throws the ball against the wall and catches ball with opposite hand
5. repeated as many times as possible, counted
6. two attempts allowed

Question 10

What is the fitness test for flexibility?

Answer 10

Sit and teach test

Question 11

Describe the sit and reach test?

Answer 11

1. individual adopts a sitting position on the floor with their legs straight
2. shoes removed, feet flat against the sit and reach board
3. slider should be set to 14cm and be in line with the toes
4. individual reaches forward and pushes the slider as far as possible
5. score recorded in cm

Question 12

What is the fitness test for muscular endurance?

Answer 12

abdominal curl conditioning test

Question 13

Describe the abdominal curl conditioning test

Answer 13

1. individual lies on the mat in sit-up position, while their partner supports their ankles
2. participant sits up on the bleeps and down on the bleep
3. bleeps gets faster (progressive)

Question 14

What is the fitness test for power/explosive strength?

Answer 14

vertical jump test

Question 15

Describe the vertical jump test

Answer 15

1. with feet flat, stand and push the wall ruler with the fingertips as high as possible- providing individuals ‘zero point’
2. apply chalk to fingertips
3. from standing position, individual jumps as high as possible, marking the ruler with the chalk
4. record jump in cm

Question 16

What is the fitness test for reaction time?

Answer 16

Ruler drop test

Question 17

Describe the ruler drop test

Answer 17

1.one person hold the metre ruler at the zero point vertically
2. individual being tested places their thumb and index finger of their dominant hand around the ruler not touching at 50cm
3. without warning ruler is released
4. individual must react to the drop and catch the ruler as fast as they can
5. score recorded in cm how far indiquas caught the ruler from 50cm

Question 18

What is the fitness test for maximal strength?

Answer 18

one rep max test

Question 19

Describe the one rep max test

Answer 19

1. lift a weight once, using correct technique
2. if completed, try a heavier weight until heaviest weight the indiquas can possible lift once is discovered
3. if weight cannot be lifted,a lighter weight should be used to calculate the. maximum weight that can be lifted

Question 20

What is the fitness test for speed?

Answer 20

30m speed test

Question 21

Describe the 30m speed test

Answer 21

1. 2 cones, 30m apart
2. use a flying start
3. individual is timed running 30m as fast as they can
4. score in secs

Question 22

What are the limitations of fitness testing?

Answer 22

Tests often not sports specific in Canby to general
They do not replicate movements of activities
They do not replicate competitive conditions required in sports
Many of the tests have questionable reliability
The tests must be carried out with the correct procedures and protocols otherwise schools will not be accurate or valid.

Question 23

What is qualitative data?

Answer 23

A measure of descriptions and opinions.

There does not need to be a score or number, as such, it could be simply a subjective appraisal.

Question 24

What is quantitative data?

Answer 24

A measurement, which has been quantified as a number.
For example: time in seconds or goals scored