Topic on a page - fitness testing Flashcards
what are the reasons for fitness testing before a training programme
- to identify strengths and areas for improvement
- identify training requirements
- to show a starting level of fitness
- to motivate and provide goals
what are the reasons for fitness testing during and after a training programme
- to monitor improvement
- to provide variety to a training programme
- compare results against norms of the group
- to identify whether training has been successful
what are the limitations of fitness testing
- tests are often general and not sport-specific
- the movement required in the test is not the same as in the actual activity
- tests do not have competitive conditions required in sports
- some tests do not use direct measuring and are an estimate or are submaximal
- some tests need motivation, because they are exhausting to complete
- some tests have questionable reliability
- tests must be carried out using the correct procedures to increase validity
what is the fitness test for cardiovascular endurance
multi stage fitness test
what is the test procedure of the multi stage fitness test
- measure out 20 metres
- place cones to mark the distance
- start the audio recording
- run from one cone to the other until you cannot continue
- record result and compare to a rating chart
who is the multi stage fitness test used by
- games players
- long distance runners/ swimmers
what is the fitness test for balance
stork test
what is the test procedure of the stork test
- place your hands on your hips and foot on your knee
- raise your heel from the ground so you are balancing on your toes
- time starts when you lift your heel
- record result and compare to a rating chart
who is the stork test used by
- gymnasts
- games players
what is the fitness test for agility
Illinois run
what is the test procedure of the Illinois run
- set up the course
- lie face down on the floor, by the first cone
- on ‘go’ run around the course as fast as you can
- record result and compare to a rating chart
who is the Illinois run used by
performers who change direction quickly such as games players
what is the fitness test for speed
30m sprint
what is the test procedure of the 30m sprint
- measure and mark out 30 metres in a straight line
- place one cone at the start and one at the end
- on ‘go’run as fast as you can
- record result and compare to a rating chart
who is the 30m sprint used by
- 100m sprinters
- rugby players
what is the fitness test for coordination
wall toss test
what is the test procedure of the wall toss test
- stand 2 metres away from a wall
- throw a tennis ball underarm against the wall
- throw with the right hand and catch with the left hand; then alternate hands
- record result and compare to a rating chart
who is the wall toss test used by
- badminton
- cricket players
what is the fitness test for reaction time
ruler drop
what is the test procedure of the ruler drop
- stand with your hand open around the ruler with the 0cm mark between thumb and forefinger
- the assistant holds and drops the ruler
- catch the ruler as quick as possible
- record results and compare to a rating chart
who is the ruler drop used by
-basketball
- rugby
- badminton players
what is the fitness test for flexibility
sit and reach
what is the test procedure of the sit and reach test
- sit with your legs straight and the soles of your feet flat against the box
- with palms face down, one hand on top of the other, stretch and reach as far as possible
- record result and compare to a rating chart
who is the sit and reach test used by
performers such as gymnasts and high divers
what is the fitness test for power
vertical jump
what is the test procedure of the vertical jump
- stand side onto the wall, feet flat on the floor
- mark the highest point that the tips of your fingertips can reach
- holding a piece of chalk, jump as high as you can
- mark on the wall the top of your jump
- measure the distance between the 1st and 2nd
who is the vertical jump used by
- sprinters
- rugby players
- long jumpers
what is the fitness test for muscular endurance
sit-up bleep test
what is the test procedure of the sit-up bleep test
- lie on a mat,knees bent, feet on floor, your hands across your chest on shoulders
- start the audio recording
- sit up until you can no longer continue
- record results and compare to a rating chart
who is the sit-up bleep test used by
- tennis
- football players
what is the fitness test for strength (small piece of equipment)
hand grip dynamometer
what is the test procedure of the hand grip dynamometer
- adjust the grip to your hand
- keep your arm beside you at a right angle to your body
- squeeze the handle as hard as you can
- record result and compare to a rating chart
who is the hand grip dynamometer used by
performers such as climbers (to lift body weight)
what is the fitness test for strength (larger equipment)
one rep max
what is the test procedure of one rep max
- warm up
- lift the maximum weight you can in one attempt
- record result and compare to a rating chart
who is the one rep max used by
performers such as power lifters, rugby players and boxers
what are the two types of data
qualitative or quantitative
what is quantitive data
measurements can be quantified as numbers such as: time (seconds), distance (metres), levels or numbers
what is qualitative data
measurements are based on quality rather than quantity, such as a number out of ten for a routine - they are opinions not facts
