Lecture 15 - Types of physical fitness & fitness testing

Question 1

What is physical fitness?

Answer 1

Indication of ability to perform physical activity (PA)
Ability to perform muscular work satisfactorily

Question 2

What are high levels of physical fitness associated with?

Answer 2

specific exercise training

Question 3

What is the relation between PA and PF?

Answer 3

Low levels of PA typically result in low levels of PF

Question 4

What is PF influenced by that can not be changed?

Answer 4

PF also influenced by genetics

Question 5

Which is easier to measure: PA or PF?

Answer 5

PF easier to measure than PA. PF measures are used as proxies to determine PA

Question 6

What devices have improved the capacity to measure physical activity?

Answer 6

Pedometers and accelerometers

Question 7

What are the types of physical fitness (categories)

Answer 7

Health-related
Occupation-specific
Sport-specific

Question 8

What are the purposes of physical fitness tests?

Answer 8

• Assess current health status
• Monitor rehabilitation
• Assess for sports needs
• Assess fitness for work or employment
• Identify strengths and weaknesses
• Assist in setting training goals
• Influence training program design
• Provide motivation for exercise
• Monitor training program effects

Question 9

What are the requirements of a good fitness test?

Answer 9

• Specificity
  – test assesses a specific known component of fitness
• Validity
  – test measures the component of fitness that is claimed
• Objectivity
  – same result is obtained regardless of who conducts the test
• Reliability
  – same result is obtained if the test is repeated within a few days

Question 10

What are some technical considerations of fitness testing?

Answer 10

Does it test for one thing?
Does the participant understand what is required?
Is technical competence required?
Is the test well standardised?

Question 11

What are some individual and environmental considerations of fitness testing?

Answer 11

Time of day
Environmental conditions
Nutrition and hydration status
Medication

Question 12

What tests are recommended for general population? Note the recommendations for: intensity, strength, flexibility tests and body comp tests.

Answer 12

Submaximal CRF tests most common
Strength endurance tests more common than strength tests
Flexibility – sit and reach most common
Body composition – bioelectrical impedance becoming most common

Question 13

What tests are recommended for athletic populations?

Answer 13

Enormous variation used depending on sport although maximal strength and power widely assessed in athletes

Question 14

What tests would be recommended for sporting groups?

Answer 14

Anaerobic tests, speed, and agility

Question 15

What tests are recommended for kids? Note the tests used to determine: a) CRF, b) strength, c) flexibility, d) balance, e) body comp

Answer 15

a) beep test, b) strength endurance > strength, c) sit and reach, d) stork stand, e) not commonly assessed

Question 16

What are some common tests for older or clinical populations?

Answer 16

• 6 min walk test (6MWT)
• 10 metre walk speed
• Sit-to-stand
• Timed up and go
• Chair sit and reach
• Berg balance test

Question 17

What would increase the risk of fitness testing in individuals? (what are the risk factors?)

Answer 17

genetics & medical history
sedentary and/or inactive
maximal effort tests
risk higher during environmental extremes

Question 18

What is the number 1 injury in resistance training?

Answer 18

Blisters

Question 19

Define strength in the context of exercise testing

Answer 19

the maximum capacity to generate force

Question 20

Define power in the context of exercise testing

Answer 20

the rate of performing work

Question 21

Define strength endurance in the context of exercise testing

Answer 21

the capacity to sustain repeated submaximal muscle contractions or a single static (isometric) contraction

Question 22

What is the difference between isometric, isokinetic and isotonic

Answer 22

Isometric - the joint angle and muscle length do not change during contraction
Isokinetic - velocity of movement is constant but force varies
Isotonic - tension in the muscle stays the same despite a change in muscle length

Question 23

What are the considerations for muscle performance assessments?

Answer 23

• Warm up improves performance
• Standardise warm up for repeat tests
  – E.g., pre-post a training program
• Need to determine number of trials and rest intervals
• Often a minimum of 3 min rest between trials if maximal efforts required
• Often allow 3 trials
• Ideally have some idea of athlete’s performance before testing

Question 24

What is the protocol for isometric testing?

Answer 24

Maximal effort exerted over 3-4sec
Cable tensiometer, dynamometer or load cell (force cell)

Question 25

What is the relationship between isometric testing and sports performance and training effects?

Answer 25

Often poor relationships with sports performance and training effects

Question 26

What is the protocol for isokinetic testing?

Answer 26

Dynamometer connected to a motor
Subject exerts force as hard & fast as possible against lever arm
Device holds velocity of movement constant
force velocity profile is generated

Question 27

What are the advantages to isokinetic testing?

Answer 27

Provide a good means of standardising conditions
Record of force through full ROM
Identify variations in force - points of weakness

Question 28

What are some common isotonic strength tests?

Answer 28

1-, 3-, 5- & 10-RM tests.

Question 29

What is the protocol for 1RM tests?

Answer 29

Lifts progressively heavier with smaller increments until failure
– Ideally only 3-4 lifts to 1 RM
– Allow 5 min rest between attempts

Question 30

When would a 10RM test be used over a 1RM test?

Answer 30

– Recommended for testing of novices
– Greater margin of safety
– Less accurate
– Used to estimate 1 RM (extrapolate)

Question 31

What is the equation for power?

Answer 31

Power = (Force x Distance) ÷ Time

Question 32

How can we modify force, distance and time to increase power

Answer 32

Increase force
increase distance
Decrease time

Question 33

What are some tests for power?

Answer 33

– Vertical jump
– Standing long jump
– Margaria-Kalamen stair run
– Peak power output on 10 s cycle test

Question 34

All factors equal, can a stronger or weaker muscle perform everyday task at higher or lower %ages of max capacity?

Answer 34

Lower. Greater strength: less fatigue likely with everyday activities

Question 35

What are some strength-endurance tests?

Answer 35

– Sustained isometric force (wall squat test)
– Repetitions of muscle action (push-ups, pull-ups, stand-ups, etc.)

Question 36

What is the difference between absolute strength endurance and relative strength endurance

Answer 36

• Absolute strength endurance
  – Number of repetitions with set load e.g. 50kg or body weight
• Relative strength endurance
  – Number of repetitions at set % of individual’s 1 RM

e.g.: push up test vs bench press test

Question 37

What is the reliability of strength-endurance tests compared to strength tests?

Answer 37

Lower

Question 38

How is flexibility objectively measured?

Answer 38

– Goniometers
– Inclinometers
– Sit and reach
– Shoulder rotation
– Ankle flexion-extension

Question 39

What is the clinical significance of balance test?

Answer 39

Clinically may be assessed as part of assessment of dizziness/vestibular disorders

Question 40

What are some balance tests?

Answer 40

– Single Limb Stance
– Stork Stand
– Star Excursion Balance Test
– Berg Balance Test