1. COMPONENTS OF FITNESS Agility Balance SHMD 249 7/3/2013

3. Purpose: The T-Test is a test of agility for athletes, and includes forward, lateral, and backward running. Equipment required: Tape measure, marking cones, stopwatch, timing gates (optional).

5. Set out four cones (5 yards = 4.57 m, 10 yards = 9.14 m). The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A.

6. The trial will not be counted if the subject cross one foot in front of the other while shuffling, fails to touch the base of the cones, or fails to face forward throughout the test. Take the best time of three successful trials to the nearest 0.1 seconds.

7. Males (seconds)Females (seconds) Excellent< 9.5< 10.5 Good9.5 to 10.510.5 to 11.5 Average10.5 to 11.511.5 to 12.5 Poor> 11.5> 12.5 The table below shows some scores for adult team sport athletes.

11. The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.

12. The table below gives some rating scores for the test Agility Run Ratings (seconds) RatingMalesFemales Excellent< 15.2< 17.0 Good16.1-15.217.9-17.0 Average18.1-16.221.7-18.0 Fair18.3-18.223.0-21.8 Poor> 18.3> 23.0

16. Markers are set up 5 and 15 meters from a line marked on the ground. The athlete runs from the 15 meter marker towards the line (run in distance to build up speed) and through the 5 m markers, turns on the line and runs back through the 5 m markers. The time is recorded from when the athletes first runs through the 5 meter marker, and stopped when they return through these markers (that is, the time taken to cover the 5 m up and back distance - 10 m total). The best of two trails is recorded. The turning ability on each leg should be tested. The subject should be encouraged to not overstep the line by too much, as this will increase their time.

19. Using athletic tape, mark a hexagon (six sided shape) on the floor. The length of each side should be 24 inches (60.5 cm), and each angle should work out to be 120 degrees. The person to be tested starts with both feet together in the middle of the hexagon facing the front line. On the command 'go', they jump ahead across the line, then back over the same line into the middle of the hexagon. Then, continuing to face forward with feet together, jump over the next side and back into the hexagon. Continue this pattern for three full revolutions. Perform the test both clockwise and anti-clockwise.

23. Remove the shoes and place the hands on the hips. Position the non-supporting foot against the inside knee of the supporting leg. The subject is given one minute to practice the balance. The subject raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: – the hand(s) come off the hips – the supporting foot swivels or moves (hops) in any direction – the non-supporting foot loses contact with the knee. – the heel of the supporting foot touches the floor.

24. RatingScore (seconds) Excellent> 50 Good40 - 50 Average25- 39 Fair10 - 24 Poor< 10

26. The aim of this test is to walk the entire length of a standard balance beam steadily, without falling off, and within a six second time span. The participant will start at one end, step up onto the beam, walk the length to the other end. The test is repeated three times.

27. Participants are to be given three trials to complete the beam walk. The table below lists scores based on subjective observations of the beam walker. For more accuracy, use a team of three or more judges to observe a given individual perform. The score for each trial is the average of all the judge's scores. The overall score for the individual is the average of the three trial scores.

28. 5: Walks the balance beam flawlessly. Does not need to check balance, does not pause. Completes the walk within six seconds. 4: Walks the beam, but is somewhat unsteady. Completes the walk within six seconds. 3: Walks the beam, but is somewhat unsteady. May pause one or more times. Takes more than six seconds to complete the walk. 2: Walks the beam, but is very unsteady, almost falling off, may pause one or more times, and/or takes more than six seconds. 1: Falls off the beam before completing the walk. 0: Falls off the beam immediately.

31. Stand on the beam with shoes removed. Keep balance by holding the instructor's hand. While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to the buttocks. Start the watch as the instructor lets go. Stop the stopwatch each time the person loses balance (either by falling off the beam or letting go of the foot being held). Start over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing. If there are more than 15 falls in the first 30 seconds, the test is terminated and a score of zero is given.

33. Revision Questions Know: the purpose, advantages and disadvantages of each test. You will not be asked to describe the procedure of a test in a test/exam.