Testing Methods

Question 1

What does Validity mean?

Answer 1

How accurately the test actually measure the component of fitness it says it measures

Question 2

What does Reliability mean?

Answer 2

If the test is repeatable. Would you get the same result if you did it a number of times without developing

Question 3

Flexibility Test

Answer 3

Sit and Reach Test

Question 4

Strength Test

Answer 4

Hand Grip Dynamometer

Question 5

Aerobic Endurance Tests

Answer 5

Multi-stage Fitness Test

Forestry Step Test

Question 6

Speed Test

Answer 6

35m Sprint Test

Question 7

Speed and Agility Test

Answer 7

Illinois Agility Test

Question 8

Power Test

Answer 8

Vertical Jump Test

Question 9

Muscular Endurance Tests

Answer 9

1 minute sit-up Test

1 minute press-up Test

Question 10

Body Composition Tests

Answer 10

Body Mass Index (BMI)
Bioelectrical Impedance Analysis (BIA)
Skinfold Testing - Jackson Pollock nomogram method

Question 11

What are the Pre-Testing Procedures

Answer 11

Warm-up properly
Informed Consent
Health Check Questionnaire

Question 12

Sit and Reach Test procedure

Answer 12

The athlete sites with their legs straight and their feet against the board
The athlete reaches as far forward as they possibly can and pushes the marker forward (hand must be on top of each other)
Record the further point the marker reaches
Repeat the test and record the best score

Question 13

Hand Grip Dynamometer Test procedure

Answer 13

Adjust the handle to fit the size of your hand
Hold the dynamometer in your stronger hand and keep it handing by your side next to your thigh
Squeeze the dynamometer as hard as you can for around five seconds
Record the results and repeat after about a minute
Take your best result

Question 14

Forestry Step Test procedure

Answer 14

Set the metronome at 90 beats per minute
The performer stands in front of the bench then the stop watch is started and the performer starts stepping at a rate of 22.4 steps per minute in time with the metronome (bench height: males - 40cm, females - 33cm)
Keep stepping for 5 minutes then sit down immediately
The performer find their pulse and, after 15 seconds of sitting down, they count their pulse for 15 seconds
Use the normative table to work out the results for the test

Question 15

Multi-stage Fitness Test procedure

Answer 15

Mark out the length of 20 metres with cones
Start the tape; the athletes run when the first bleep sounds. they run the 20 metres before the second bleep sounds.
When the bleep sounds they turn around and run back
As they continue to do this, the time between the bleeps get shorter and shorter so that they have to run faster and faster
If the athlete fails to get to the end before the bleep on 3 consecutive occasions, then they are out
Record what point the athlete drops out
Use normative table to assess the predicted VO2 Max

Question 16

35-metre Sprint Test procedure

Answer 16

The athlete starts the test behind the line with one or two hand on the ground
The starter shouts ‘Go’ and the athlete sprints 35 metres as quickly as possible
This run is repeated after 2 or 3 minutes and with the average of the two or three runs taken

Question 17

Ilinois Agility Run procedure

Answer 17

Mark out the test with a length of 10m and a distance between the start and finish points being 5 metres
Use four cones to mark the start, finish and the turning points
Use another four cones, spaced 3.3 metres apart down the centre
The performer should lie on their front with their head to the start line and hands by their shoulders
Start the stopwatch and say ‘Go.’ The performer gets up as quickly as possible and runs around the course without knocking the cones over, to the finish line, then stop the stopwatch

Question 18

Vertical Jump Test procedure

Answer 18

The athlete rubs chalk on their finger
they stand 15cm away from the wall
with their feet flat on the floor, they reach as high as they can and make a mark on the wall
The athlete then rubs more chalk on their fingers
They bend their knees to 90 degrees and jump as high as they can
At the top of their jump, they make a second chalk mark with their finger tips
The trainer measures the difference between their two marks
This test is done three times so the athlete can take the best of their three jumps

Question 19

1 minute press-up Test procedure

Answer 19

The athlete lies in a press-up position with their back straight, toes tucked under, elbows straight and hands shoulder width apart.
On command of ‘Go,’ the athlete bends their elbows to lower their chest to the floor
They return to the start position by straightening their elbows - this constitutes one repetition
The athlete does as many as they can in one minute

Question 20

1 minute sit-up Test procedure

Answer 20

The athlete lies on the floor with their fingers on their temples and their knee bent
On the command ‘Go,’ the athlete sits up until their elbows touch their knees
They return to the start position with the back of their head touching the floor. This constitutes one repetition
The athlete does as many as they can in 1 minute

Question 21

Body Mass Index (BMI) procedure

Answer 21

BMI = Weight (kg) / (Height (m) x Height (m))

Question 22

Bioelectrical Impedance Analysis (BIA) procedure

Answer 22

Remove the shoe and sock on the right foot
The individual should lie on a bed and have their right hand and right foot swabbed with an alcohol wipe
Electrodes are placed on the right hand and right foot with their legs and arms away from their body
A very small electrical current is passed through the body

Question 23

Skinfold (Jackson Pollock nomogram method) Testing procedure

Answer 23

Sites for Males: chest, abdomen and thigh
Sites for Females: triceps, suprailiac and thigh
Take the measurements on the right side of the body
Mark the client up accurately
Pinch the skin 1 cm above the marked site
Pull the fat away from the muscle
Place the callipers halfway between the top and bottom of the skinfold
Allow the callipers to settle for 1-2 seconds
Take the reading and wait 15 seconds before repeating for accuracy
Add up the total of the three measurements in mm
Plot the age of the individual and the sum of the three skinfolds (mm) on the nomogram
Use a ruler to join up the two plots - percentage body fat can be seen where the two lines cross over the percentage body fat lines to the closest 0.5%, according to gender