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- 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- 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