GCSE Physical Education Assessing Your Fitness Levels

Learning Objectives By the end of this lesson pupils should: Know what is meant by PAR-Q Understand the need to assess fitness levels Be able to assess all health and skill related components of fitness using a number of tests

PAR-Q Before starting a fitness programme, you must make sure you are ready to do so. Whether you are or not can be tested using A Physical Activity Readiness Questionnaire (PAR-Q).

Why assess fitness levels? Before starting an exercise programme, you should know what you are looking to improve. These components should be tested before starting the exercise programme to give ‘baseline data’. Why is this important to do?

Cooper’s 12-Minute Run Test

Cooper’s 12-Minute Run Test Tests cardiovascular fitness and muscular endurance in athlete’s legs Can measure VO2 max (aerobic activity) This can also be performed on a treadmill

Hand Grip Strength Test

Hand Grip Strength Test Tests muscular strength in the hand. Using a Hand Grip Dynamometer and squeeze as tight as you can Take 3 recordings and work out the mean (average)

Sit and Reach Flexibility Test

Sit and Reach Flexibility Test Tests measures of flexibility of the hamstrings Aim is to measure how far beyond the toes the athlete can reach If you can just reach your toes you score a zero

Harvard Step Test

Harvard Step Test Test measures cardiovascular endurance and muscular endurance Athletes use power to propel themselves and objects in a certain distance Often counting helps: 1-2-3-4

Illinois Agility Run

Illinois Agility Run Test measures agility Run is made up of numerous changes in direction Run is timed and aim is to complete the test as quickly as possible

Illinois Agility Run Agility Run Males Females Score 15-16 yrs   High score Faster than 15.9s Faster than 17.5s Above average 15.9 - 16.7s 17.5 - 18.1s Average 16.8 - 18.6s 18.2 - 22.4s Below average 18.7 - 18.8s 22.4 - 23.4 Low Score Slower than 18.8s Slower than 23.4s

Standing Stork Test

Standing Stork Test Test measures a person’s static balance Hands on hips, leg on other knee, standing leg heel off the floor Repeat test on other foot

Standing Stork Test Standing Stork Males Females Test 15-16 yrs   High score More than 50s More than 30s Above average 50 - 41s 30 - 23s Average 40 - 31s 22 - 16s Below average 30 - 20s 15 - 10s Low Score Less than 20s Less than 10s

Sergeant Jump Test

Sergeant Jump Test Test measures leg power Remember that: Power = Strength x Speed Measure how high above standing mark athlete can reach

Standing Broad Jump

Standing Broad Jump Test also measures leg power Remember that: Power = Strength x Speed Although test is similar to Sergeant Jump, different sports use these different tests

Ruler Drop Test

Ruler Drop Test Test measures reaction time Not the most scientific test, but nevertheless can give athletes an idea of their reaction time No signal to when ruler is to be dropped. Stimulus is when the ruler starts to fall

30 Metre Sprint Test

30 Metre Sprint Test Test measures speed Simple sprinting test measuring how quickly athlete can cover distance What other skill-related component of fitness is also important here?

Alternate Hand Wall Throw

Alternate Hand Wall Throw Test measures coordination Athlete uses both hands and has to rely on hand-eye coordination

Learning Objectives (Revisited) By the end of this lesson pupils should: Know what is meant by PAR-Q Understand the need to assess fitness levels Be able to assess all health and skill related components of fitness using a number of tests

Any questions, please do not hesitate to ask Thank you Any questions, please do not hesitate to ask