Fitness testing Learning Objectives To be able to give examples of personal readiness questions for a PARQ To be able to discuss the value of fitness testing and describe the protocols of fitness tests for a given fitness component To be able to use normative data tables to evaluate fitness levels Note: this unit includes information which will be vital for your personal exercise programme (PEP) Content 3.2.2 Fitness tests: the value of fitness testing; the purpose of specific fitness tests; the test protocols; the selection of the appropriate fitness test for components of fitness and the rationale for selection 3.2.3 Collection and interpretation of data from fitness test results and analysis and evaluation of these against normative data tables 3.2.4 Fitness tests for specific components of fitness: cardiovascular fitness – Cooper 12 minute tests (run, swim), Harvard Step Test; strength – grip dynamometer; muscular endurance – one-minute sit-up, one-minute press-up; speed – 30 m sprint; power – vertical jump; flexibility – sit and reach 3.2.5 How fitness is improved

PARQ – Physical activity readiness questionnaire A series of questions that should be asked before engaging in an exercise programme to identify any potential health risks. Example: Extended learning task: Research different PARQ’s and create your own 10 question PARQ based on your research. Has a doctor ever diagnosed you with a heart condition? Yes No Details Have you recently had chest pains during or after exercise? Do you ever feel faint or have spells of servere dizziness? Are you currently receiving treatment or medication for high blood pressure? Have you bloken a bone in the past 6 months? Do you suffer from epilepsy or chronic asthma?

Fitness Testing Discuss with a partner and try to come up with 3 reasons why you think fitness testing is important? Results can be motivating and push us to work harder Allows us to know what our current fitness levels are Allows us identify areas of weakness and then try to improve them Allows us to see if our fitness strengths match our chosen sports requirements Allows us to see how hard we should push ourselves in training (hard enough to improve fitness but not too hard to avoid injury) Allows us to check if a training programme has worked

Key Terms Baseline Data initial collection of fitness test data so we can compare fitness levels before and after a training programme Test protocol method used to carry out a fitness test Normative data tables a table of other people’s scores on a fitness test used to judge our fitness levels against Note – the tests we look at are general tests for fitness and not necessarily sport specific. When you use fitness tests for your PEP you may want to look into more sports specific fitness testing.

Tests to Measure Cardiovascular Fitness Cooper 12 minute run Test Protocol: •The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test •The assistant keeps the athlete informed of the remaining time at the end of each lap (400m) •The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres Results are compared to normative data

Male Normative data Female Normative data Age Excellent Above Average Below Average Poor 13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m 17-19 >3000m 2700-3000m 2500-2699m <2300m 20-29 2400-2800m 1600-2199m <1600m 30-39 2300-2700m 1900-2299m 1500-1999m <1500m 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m >50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m Female Normative data Age Excellent Above Average Average Below Average Poor 13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m 15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m 17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m 30-39 >2500m 2000-2500m 1400-1699m <1400m 40-49 1900-2300m 1500-1899m 1200-1499m <1200m >50 >2200m 1700-2200m 1100-1399m <1100m

Cooper 12 Minute swim Test protocol: Record the length of the pool in which the test will take place Work in pairs so that while one swims the other keeps track of the distance (lengths) covered Swim for 12 minutes using any stroke (rest if necessary) Calculate total distance covered Compare to normative data Rating (13-19 yrs) Males Females Excellent >732m >640m Good 640-731m 549-639m Fair 457-548m Poor 366-456m Very poor <457m <366m

Harvard Step Test Test Protocol: Use a standard gym bench (45cm) Record resting heart rate Step up and down off the bench in time to the metronome/tape for 5 minutes (once every two seconds) One minute after the exercise take heart rate for 30s. Record as rate 1. Take heart rate again after 2 minutes, for 30s, and record as rate 2. Take heart rate again after 3 minutes, for 30s, and record as rate 3. Calculate your score using the following formula: Score = 100 x (300 seconds / 2 x (rate 1 + rate 2 + rate 3) Gender Excellent Above Average Average Below Average Poor Male >90.0 80.0 - 90.0 65.0 - 79.9 55.0 - 64.9 <55 Female >86.0 76.0 - 86.0 61.0 - 75.9 50.0 - 60.9 <50

Test to measure Strength Grip Dynanometer Test Test Protocol: With elbow at your side squeeze the dynamometer and hold for 5 seconds Read dial for measurement Repeat 3 times Use best result Rating (15-19yrs) Male (KgW) Females (KgW) Excellent >52 >32 Good 47-51 28-31 Fair 44-46 25-27 Poor 39-43 20-24 Very poor <39 <20

Test to measure Muscular Endurance One minute sit up test. Test Protocol: •The athlete lies on the mat with the knees bent, feet flat on the floor and their arms crossed on their chest, where they must stay throughout the test •The assistant holds the athlete’s feet on the ground •The athlete sits up so that their back is 90 degrees to the floor, then returns back to the floor and continues to perform as many sit-ups as possible in 1 minute •Record the number of sit ups completed and compare to normative data Rating Males Females Excellent >49 >42 Good 43-48 36-41 Above average 39-42 32-35 Average 35-38 28-31 Below average 31-34 24-27 Poor <30 <23

One minute press up test Test Protocol: Lie face down on a mat Place hands shoulder width apart and extend fully until straight Lower body until your elbows are bent at 90 degrees Record number of press ups and compare to normative data Rating Males Females Excellent >45 >34 Good 35-45 17-34 Average 20-34 6-16 Poor <20 <5

Test to measure Speed 30-metre Sprint Test Test protocol: Start from a stationary position behind the start line Sprint the 30m track Compare time to normative data Rating Male (seconds) Females (seconds) Excellent <4.0 <4.5 Good 4.2-4.0 4.6-4.5 Average 4.4-4.3 4.8-4.7 Fair 5.0-4.9 Poor >4.6 >5.0

Test to measure Power Vertical Jump Test Protocol: Stand with feet together, sideways onto the board Place chalk on fingers and mark standing height on jump board (arm extended above head) Jump and mark board at top of jump Repeat 3 times Compare best score to normative data Rating Males (cm) Females (cm) Excellent >60 >55 Good 50-60 45-55 Average 40-49 35-44 Fair 30-39 25-34 Poor <30 <25

Test to measure Agility Illinois Agility run Test Protocol Start by lying on your front with your head just behind the start line Sprint the route shown in the diagram Compare time to normative data Rating Male (seconds) Females (seconds) Excellent <15.2 <17.0 Good 16.1-15.2 19.9-17.0 Average 18.1-16.2 21.7-18.0 Fair 19.3-18.2 23.0-21.8 Poor >19.3 >23.0

Test to measure Flexibility Sit and reach test Test Protocol: Remove shoes Using sit and reach box, sit with legs straight and feet flat against box Ruler must be placed at zero cm on the scale on the box Push the ruler as far away from you as you can Compare score to normative data Rating (15-16 yrs) Males Females Excellent >41 >46 Good 34-41 41-46 Above average 30-33 36-40 Average 24-29 31-35 Below average 13-23 19-30 Poor <13 <19

Task You are a county standard swimmer. For your PEP you need to focus improving your fitness. State 3 components of fitness which you believe are essential for swimming, define each and state the fitness test which could be used to measure them. You are a recreational netball player. State 3 components of fitness which are essential for your sport and give a brief description of the protocol for testing each one.

Questions What does PARQ stand for in fitness testing? State 3 reasons why fitness testing is important. The method used to carry out a fitness test is also known as what? What do we use normative data tables for? When creating a PEP at what stage would you collect baseline data? Name 2 tests which measure cardiovascular fitness. How many times is the grip dynamometer test repeated? What does the 1-minute sit up test measure? Name a test for measuring power. In what position does a person start for the Illinois agility test?