Fitness tests

Multi-stage Fitness Test

Purpose: It measures aerobic endurance and is a prediction of your VO2 max

Equipment: Bleep test recording, tape measure and sticky tape

Procedure:

1) 2 lines, 20m apart, are marked out using tape and a tape measure

2) A recording of timed bleeps is played

3) On the first bleep, the sports performer must run from one line to the next. This is one shuttle. Their foot should be over the line when the next bleep sounds

4) They carry on running shuttles to the sound of the bleeps

5) The bleep test has different levels. As the level increases, the time between bleeps get shorter. This means that they need to run faster.

6) The test is over if they can't carry on or if they miss 3 bleeps in a row

7) The level and number of shuttles is their final score

8) The results are used to find VO2 max (in ml/kg/min) in a published data table

Reliability: The weather can affect the results. For example, sports performers will be slower in wet weather. This makes the results less reliable

Validity: If the sports performer stop before they are too tired to carry on, the results aren't valid

Forestry Steo Test:

Purpose: It measures aerobic endurance and gives a prediction of VO2 max

Equipment: Steps, a stopwatch and a metronome

Procedure:

1) The steps are set up. Females need a 33cm step and males need a 40cm step.

2) The metronome is set to 90bpm. This gives a stepping rate of 22.5 steps per minute

3) The sports performer steps in time with the metronome for 5 minutes. One step is stepping up onto the step and then stepping back down

4) Then they sit down for 15 seconds

5) After that time they measure their heart rate

6) Their heart rate is used to find VO2 max (in ml/kg/min) in a published data table

Reliability: If the sports performer can't step in time with the metronome, the results are less reliable

Validity: People with longer legs will find the test easier, which makes it less valid

Purpose: It measures muscular endurance of the upperbody

Equipment: Stopwatch and a mat

Procedure:

1) The sports performer lies on the mat in the start position

2) On the word 'go', they lower their chest towards the floor keeping their back straight.

3) They then return to the start position. This is one rep (one press-up)

4) Another person counts how many reps the sports performer does in 1 minute. They use the stopwatch to time the minute.

5) The results of this test are usually given in reps per minute.

6) The results are compared to 'normal' values in a published data table.

Reliability: A bad technique can affect the score, which makes the results less reliable

Validity: The test only measures the muscuar endurance of the upper body, so the test is not valid for overall muscualar endurace

One-minute Sit-up test

Purpose: It measures the muscular endurance of the abdominal muscles

Equipment: Stop watch and a mat

Procedure:

1) The performer lies on the mat in the start position

2) On the word 'go', they sit up, until their elbows touch their knees.

3) They then lower themselves back down to the start position. This is one rep

4) Another person counts how many reps the sports performer does in one minute. They use a stopwatch to time the minute

5) The results of this test are usually given in reps per minute

6) The results are then compared to the normative data

Reliability: A bad technique can affect the score on the test, which makes the results less reliable

Validity: The test only measures the muscular endurance of the abdominal muscles, so it is not a valid measure of overall muscular endurance

35 Metre Sprint Test:

Purpose: It measures speed

Equipment: Tape measures, tape and stopwatch

Procedure:

1) 35m is marked out on a flat running surface using a tape measure and sticky tape

2) On the word 'go', the sports performer runs the 35m as fast as they can

3) Another person uses a stopwatch to time how long it takes

4) The sports performer gets three turns with 5 minutes to recover between each one

5) The best score is recorded

6) The results of this test is usually given in seconds

7) The results are compared to the normative data in a published data table

Relaibility: If the reaction rate of the person timing is slow, the results will be slower, which makes the results less reliable

Validity: This test is onlt valid for sports that involve running

Illinois Agility Run Test:

Purpose: It measures Speed and Agility

Equipment: Cones, tape measure, sticky tape and a stopwatch

Procedure:

1) Cones, tape and a tape measure are used to set out this course

2) The sports performer starts by lying down with their head level to the line.

3) On the word 'go' they get up and run the course as fast as they can

4) Another person uses a stopwatch to time how long it takes to finish the course

5) The results of the test is given in seconds

6) The results are then compared to the normative data in a published data table

Reliability: The weather can affect the results. The wrong footwork could make the performer slower, making the results less reliable.

Validity: Its only valid for sports that involve running

Sit And Reach Test

Purpose: It measures the flexibilty of the back and the hamstring muscles

Equipment: Tape measure and a box

Procedure:

1) The sports performer sits on the floor with their legs straight out

2) A box is placed flat against their feet

3) The sports performer reaches forward as far as they can

4) Another person measures the distance from their feet to where they have reached. This is done by using a tape measure.

5) The sports performer gets three turns. Their best score is recorded

6) The results are usually given in cm or inches

7) The results are comared to the normative data in a published data table

Reliability: If the sports performer doesn't keep their legs straight they will get a better score. Or, if the performer has not warmed up they will get a worse score.

Validity: The test only measures the flexibility of the back and hamstrings, so it is not valid for testing the flexibility in other parts of the body

Grip Dynamometer Test

Purpose: It measures grip strength

Equipment: Hand Grip Dynamometer

Procedure:

1) The performer hold the Dynamometer in thier dominant hand.

2) The dynamometer is adjusted t fit the size of their hand

3) The sports performer squeezes as hard as they can for 5 seconds

4) The reading on the dynamometer is recorded

5) The sports performer takes 3 readings

6) The best score is taken

7) The results of this test is give in KgW

Reliability: If the grip dynamometer isn't adjusted the results will be less reliable

Validity: The test only measures the muscualr strength in the lower arm and hand muscles, so is not valid for testing strength for other body parts

Vertical Jump Test

Purpose: It measures the anaerobic power of the leg muscles

Equipment: Scales, chalk, tape measure and a wall

Procedure:

1) With their feet flat on the floor, the performer reaches as high as they can

2) They make a chalk mark on the wall

3) Next, they jump as high as they can and then make a chalk mark

4) The distance between the 2 chalk markings are measured with a tape measure. It's measured in cm.

5) The sports performer has 3 turns and rhe best score is recorded

6) To work out power, a nonogram is used

Reliability: A bad jumping technique can lead to a lower score on the test

Validity: The test only measures power in the leg muscles, so the test is not valid for testing power in other parts of the body

BMI

Purpose: To find out the ideal weight of a person

Equipment: Scales and a tape measure

Procedure:

1) The performers weight is measured in KG

2) Their height is measured in metres in a tape measure

3) BMI is estimated by using this equation: BMI (kg/m2) = Body mass (KG) / height2 (m2)

4) The results are given in kg/m2

5) The results are then compared to the normative data in a published data table.

Reliability: If height and weight is not measured accuratley the results will be less reliable

Validity: People with more muscle will have a higher body mass, which makes the test less valid. Also pregnant women carry more weight due to the baby, making the test less valid.

BIA

Purpose: Estimates the percentage of body fat

Equipment: BIA analyser and a mat

Procedure:

1) The sports performer lays down on a mat

2) Electrodes from the BIA analyser is attached to the right ankle and the right wrist.

3) The BIA analyser is turned on:

• A small electric current passes throught the body
• The current passes throught the fat-free mass easily
• The current passes through fat less easily. This means that their is more resistance.
• The less easily the current passes the body, the more fat there is.

4) The BIA analyser gives out a reading. This is the estimated percentage of body fat

5) The result is compared to the normative data in a published data table

Reliability: The amount of water that the performer drinks can affect the results

Skinfold Testing

Purpose: It estimates the percentage body fat

Equipment: Skinfold callipers

Procedure:

1) Sports performer should move or remove their clothing to show the test sites

2) Test sites are different for females and males

3) Female: Tricep, Suprailiac and Thigh

Male: Chest, Abdominal and Thigh

4) At each test site, he skinfold callipers are used to pinch the skin and fat away from the muscle

5) The measurements are recorded in mm

6) 3 readings are taken at each site and an average is calculated

7) The 3 test sit averages are added together to give a total skinfold value

8) To work out the percentage of body fat, a nonogram is used

Reliability: Using the wrong test sites and bad technique can affect the results