Fitness TestingBtec Sport and Leadership

Lessons this week…

1 X Practical- we will do as many fitness tests as possible in the Bottom Gym!

2 X Classroom Discussing which methods relate to which

fitness component, the advantages & disadvantages of each tes, inc interpreting data using normative tables and nomographs.

Exam questions lesson

1- The ability of the muscular system to work efficiently over a period of time

2- The range of

movement at a joint

3- This is a product of strength x speed

4- A smooth flow of movement needed to perform a complex task

5- The ability to maintain a centre of mass over a base of support

6- The maximum force that can be generated by a muscle.

Strength, balance, co-ordination, power, flexibility, muscular enduranceEXT- Can you name a test for each of these components????

Sta

rter

…

Why are fitness tests important?

Baseline data for coach so compare to normative data

Starting point to design a program

Sets goals & targets Appropriate

recommendations can be made for fitness improvements.

What needs to be done before the tests?

Gain informed consent to confirm that: They are able to follow the test method Know exactly what is required during the

test Has consented to participating Know they are able to ask their

teacher/coach questions They can withdraw at any time.

How do we prepare for fitness tests?

Calibrate equipment- check before use & compare to a recognised standard or it could lead to inaccurate results!

Practice the tests before recording results

Appropriate data collection sheet Use correct measurement units e.g.

cm, secs, nomograms (special charts). Use published normative data tables.

Reliability

Reliability- repeat results and get similar results = reliability. Sub-maximal (can be repeated on same day) & maximal fitness test (separate day test-retest)! I’m shattered after the

Multi-stage fitness test! I can’t do it again today ‘cos my results

won’t be reliable!

I’m not tired after doing the sit and

reach- I could easily repeat it and get reliable results!

Validity & practicality

Validity – accuracy of results. E.g. Is the hand grip dynamometer test an accurate ( VALID) measure of strength?

Practicality- easy? Cost? Large groups?

I have awesome

body strength EVERYWHERE! The hand-grip is a valid test

for me!

I have strong legs but not

wrists- so the hand grip isn’t a

valid test for me :( !

Advantages & disadvantages

Test Advantages Disadvantages

Sit and reach(flexibility)

Multi stage fitness test (Aerobic endurance)

Illinois agility run (Agility)

Use the next page to put the correct advantage and disadvantage into the correct column for each test…

Advantages & disadvantages

Test Advantages Disadvantages

Sit and reach(flexibility)

Multi stage fitness test (Aerobic endurance)

Illinois agility run (Agility)

Advantages & disadvantages

Ads Disads

Simple to do- no specialist equipment needed

Not suitable for all e.g. elderly

Quick

Published norms tables Favours sports performers, particularly those with strong legs e.g. runners!Modified tests exist

Large numbers at once Reliability/validity- ppts need to time run accurately with the “bleep!”

Good predictions of aerobic endurance as long as work to maximal levels

Need to use standard layout consistent with normative published results tables

Motivation affects results!

Validity- flexibility in lower back only?

Little/no cost Different methods- warm up could affect results as it increases flexibility.

Easy Surface used can affect time & injury

Valid for games players. Inconsistencies with accuracy of timing

Left/right turning ability not shown

AnswersTest Advantages Disadvantages

Sit and reach(flexibility)

Easy Validity- flexibility in lower back only?

Quick

Published norms tables Different methods- warm up could affect results as it increases flexibility.Modified tests exist

Multi stage fitness test (Aerobic endurance)

Little/no cost Reliability/validity- ppts need to time run accurately with the “bleep!”

Not suitable for all e.g. elderly

Large numbers at onceMotivation affects results!

Good predictions of aerobic endurance as long as work to maximal levels

Favours sports performers, particularly those with strong legs e.g. runners!

Illinois agility run (Agility)

Little/no cost Surface used can affect time & injury

Need to use standard layout consistent with normative published results tablesSimple to do- no specialist

equipment needed Inconsistencies with accuracy of timing

Left/right turning ability not shownValid for games players.

Using Nomographs!

Skinfold (body composition): J-P nomograph Vertical jump (anaerobic power): Lewis

nomograph. Task: Can you work out the results for the

following person using the nomographs? Big Joe!:▪ Vertical jump – his weight is 100kg & the difference

between his standing and jump height is 40. What is his power (kgm/s)?

▪ Body composition (skinfold) - his 3 skinfold results for chest, abs & thighs = 80cm. His age is 16. What is his % body fat?

135kgm

20-21%

Nomograms

Skinfold (J-P) Vertical jump

(Lewis)

1. Mark the 2 pieces of information given in the Q with a cross (red).

2. Join together with a straight line

3. Answer= where the line crosses on the middle axis (purple circle)!

Body Mass Index (Body Comp)

Probably the most used widely used for the general population.

Not always valid as muscle weighs more than fat! E.g. a body builder would probably be classed obese!

BMI = Body weight (kg) Height (m) X Height (m)

Task:Britney has a weight of 80kg and a height of 1.5m. What is her BMI rating?

Rating BMI (kg/m²)

Desirable 20-25

Overweight 26-30

Obese and increased risk of CHD

31+

36 = obese

Bioelectrical Impedance - BIA(Body Comp)

Predicts % body fat You need a BIA machine- the theory is that

fat-free mass (muscle, bone, connective tissue) conducts electricity but fat mass DOES NOT!

The higher resistance to a weak electric current (BIA) the higher body fat %.

For the test to be valid you should not exercise for 12 hours prior, eat or drink up to 4 hours before or drink caffeine beforehand.

Bioelectrical Impedance Analysis (BIA)

RatingMales

per cent body fat (16-

29yrs)

Females per cent body fat

(16-29yrs)

Very Low Fat

<7 <13

Slim 7-12 13-20

Ideal 13-17 21-25

Overweight

18-28 26-32

Obese 29+ 33+

Put the following stages into the most appropriate order for completing the BIA test:

Method1. Lie down removing right

sock/shoe.2. Attach cable leads to electrodes3. % body fat result displayed on BIA

machine.4. BIA electrodes placed on right

wrist, hand, ankle & foot.5. Urinate 30mins prior to test.6. Enter data on machine (inc age,

gender, height, weight, activity level.)

7. Lie still as weak electric current passes through. This takes 2 seconds.

Extension: What would someone’s rating be if they were a female scoring 27% on the BIA test?

Answers- 5, 1,4,2,6,7,3Ext: Overweight

The Jackson-Pollock Nomogram Method...Skin Calliper Test!

Looking at your sheets now we will look into this form of Fitness testing.

This was in the test the exam board has sent out to us.

How to conduct the skinfold test

http://www.youtube.com/watch?v=hvC2TDs95xY

http://www.youtube.com/watch?v=vDPWaiLyuTU

Exam Questions & Tasks

1. Work out the Aerobic endurance (VO2 Max AND rating) of the following using the tables:

A male that gets a pulse count of 32 on the Forestry step test with a weight of 59.1kg.

A female that gets to level 10, shuttle 8 on the Multi-stage fitness test.

2. Have a go at the past exam questions on ‘Fitness Testing’.

47 VO2 Max, Very Good

49.3 VO2 Max, Good

Multi-stage fitness test results

Multi-stage fitness test- Aerobic endurance levels

Gender Excellent Good Average Below Average Poor

Male More than 60 48-59 39-47 30-38 Less than 30

Female More than 54 43-53 35-42 28-34 Less than 28

Forestry Step test results

Forestry Step- Aerobic fitness levels

Superior

Excellent

Very Good

Good Fair Poor Very Poor

Age/ Gender

Maximum oxygen consumption (ml/kg/min)

15 yr old male

57+ 56-52 51-47 46-42 41-37 36-32 Less than 32

15 yr old female

54+ 53-49 48-44 43-39 38-34 33-29 Less than 29

20 yr old male

56+ 55-51 50-46 45-41 40-36 35-31 Less than 31

20 yr old female

53+ 52-48 47-43 42-38 37-33 32-28 Less than 28

Plenary: Which Fitness Test matches which Fitness Component?

Flexibility Agility

Cardiovascular

endurance

Muscular Strength

Anaerobic Power

Muscular endurance

Press Up Test

Illinois agility test

Bleep test/ forestry

step test

Vertical jump

Hand Grip dynamome

ter

Sit and Reach