LESSON 1.2 Flashcards
HOW TO ADMINISTER FITNESS
TESTING?
Anthropometric Test – BMI
Non-Fatiguing Tests – Stick Drop Test, Stork Balance Test,
Zipper Test, and Toe Touch Test
Agility and Coordination Test – Hexagon Agility Test, and
Alternate-Hand Wall Toss
Maximum power and strength tests – Standing Long Jump
Test (Broad Jump)
Sprint tests – 40-meter Sprint Test
Local Muscular Endurance Tests – Basic Plank, and Push Up
Aerobic Capacity Tests – 3-Minute Step Test
What is the formula of BMI
weight (kg) / height (m)^2
Anthropometric test
BMI
Non-Fatiguing Tests
Stick drop test
stork balance test
zipper test
toe touch test
Procedure: The person to be tested stands or sits near the edge of a
table, resting their elbow on the table so that their wrist extends over the
side. The assessor holds the ruler vertically in the air between the
participant’s thumb and index finger, but not touching. Align the zero
mark on the ruler with the participant’s fingers. The participant should indicate when they are ready. Then, without prior warning, the assessor releases the ruler and lets it drop - the subject must catch it as quickly as possible as soon as they see it fall. Record in inches the distance the ruler fell (the level the participant grabbed the ruler). Repeat this procedure several times (e.g. 10 times) and take the average score.
Strick Drop Test
Procedure: Place the hands on the hips, then position the
non-supporting foot against the inside knee of the supporting leg. The
subject raises the heel to balance the ball of the foot. The stopwatch is
started when the heel is raised from the floor.
The stopwatch is stopped if any of the follow occur:
- the hand(s) come off the hips
- the supporting foot swivels or moves (hops) in any direction
- the non-supporting foot loses contact with the knee.
- the heel of the supporting foot touches the floor.
Stork Balance Test
Procedure: Stand straight. Lift your right arm, bend your elbow across
your back, and stretch to the farthest that you can do. With your left
arm, fold your elbow up across your back and attempt to reach the
fingers of your right hand. This position makes you look like you are
zipping something over your back. Do the same thing with your left
hand.
For the person who is administering the test, see whether there’s
a gap or an overlapping with the fingers. If there’s an overlapping,
there will be a positive score but if there’s a gap, measure the
distance by putting a negative on it. And if the fingers touch, the
score will be zero.
Zipper Test
Procedure: The subject stands erect, barefoot, and with feet slightly
apart. The subject then bends at the waist to lean slowly forward to
attempt to touch the ground with their fingertips, the hand flat with the
finger outstretched. Bouncing and jerking are not allowed. The
examiner holds a ruler on the ground, the zero mark at the ground level.
The knees must be kept straight (the examiner may need to hold them
to prevent any bending).
Toe Touch Test
Agility and Coordination test
Hexagon agility test
Alternate-Hand Wall-Toss Test
Procedure: The participant begins with both feet together in the
middle of the hexagon facing the front line. On the command ‘go’,
they jump ahead across the line, then back over the same line into
the middle of the hexagon. Then, continuing to face forward with
the feet together, they jump over the next side and back into the
hexagon. Continue this pattern for three full revolutions, continuing
to face forwards throughout the test. Perform the test both
clockwise and anti-clockwise.
Hexagon agility test
Procedure: A line is placed on the ground a certain distance from
the wall (e.g. 2 meters, 3 feet). The person stands behind the line
and faces the wall. The ball is thrown from one hand in an
underarm action against the wall and attempted to be caught with
the opposite hand. The ball is then thrown back against the wall
and caught with the initial hand. The test can continue for a
nominated number of attempts or a set period (e.g. 30 seconds).
alternate-hand wall-toss test
maximum power and strength test
Standing Long Jump Test
Procedure: The student stands behind a line
marked on the ground with feet slightly apart. A two-foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling
backward. Three attempts are allowed.
Standing Long Jump Test
The test involves running a single maximum sprint over 40 meters, with the time recorded. A thorough warm-up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on the starting line. This runner should be stationary before starting. The person timing should stand at the finish line with one arm held high, and call ‘ready’ followed by a sweep down their arm quickly to start the subject (do not call out ‘go’ due to the time delay in the subject hearing the call). As the arm sweeps down, the tester should start the stopwatch which is held in the downward sweeping arm, and finish the stopwatch as their chest passes through the finish line.
40-METER SPRINT
local muscular endurance
push up
basic plank
