Fitness Testing

Starter Quiz 2. What is agility? A.the ability to change direction quickly and under control B. B.the combination of strength and speed C.spond C.the time it takes you to respond to an outside stimulus D.the ability to combine at the same time, movements of two or more body parts

Starter Quiz 3. What is coordination A.the ability to change direction quickly and under control B. B.the combination of strength and speed C.spond C.the time it takes you to respond to an outside stimulus D.the ability to combine at the same time, movements of two or more body parts

Starter Quiz 4. What is power A.the ability to change direction quickly and under control B. B.the combination of strength and speed C.spond C.the time it takes you to respond to an outside stimulus D.the ability to combine at the same time, movements of two or more body parts

Starter Quiz 5. Name some sporting actions which are examples of following components of fitness. A.Balance B.Agility C.Coordination D.Reaction Time

Lesson Objectives Identify why fitness tests are used Describe the fitness tests for each component of fitness Understand how to complete each fitness test

Question Why do we test fitness and how can it help athletes/players improve? Discuss with your partner. Feedback is in 2 minutes.

Testing Fitness Fitness testing is designed to be able to measure aspects of both health and skill related fitness. Once levels of fitness have been established it is easier for people to train appropriately for their needs. This is why when testing fitness we need to be as accurate as possible and take care to administer tests correctly.

Measuring Health Related Fitness Health related fitness can be measured using the following fitness tests: Fitness Component Test Strength Hand Grip Dynometer Test Aerobic Endurance Bleep Test Muscular Endurance 1 minute press/ sit up Test Flexibility Sit and reach Test Body Composition Skinfold Callipers Test

Strength Test Hand grip dynometer Method Use a grip dynamometer to measure grip strength Record the maximum reading from three attempts using the dominant hand.

Aerobic Endurance Test Multi stage fitness test (MSFT) Multi stage fitness test (MSFT)Method Test involves continuous running between two lines 15/20 m apart between recorded bleeps from the CD. If you do not manage to reach the end of the shuttle run before the bleep you are given two more chances to catch or you are stopped.

Muscular Endurance Test One minute press/sit up test Method Press up/sit up position to start. See how many press ups/ sit ups you can perform in a minute.

Flexibility Test Sit and Reach Method Sit on the floor with legs out straight Soles of feet against the sit and reach box with your knees locked Stretch forward with hands and see how far you can reach You have three chances and the fourth is measured.

Body Composition Test Skinfold Callipers Test Method Take all measurements on the right side of the body Take measurements from a range of places on the body Add all measurements together to get a total.

Task In groups of two or three Take it in turns to pick a card You have to describe that word/words to the other people in the group You can not use any of the words on the card in your description You have 30 seconds to describe each word

Measuring Skill Related Fitness. Skill related fitness can be measured in the following ways: FitnessComponentTest Agility Illinois Agility Run Balance Stork Stand Power Vertical Jump Coordination Alternate hand throw Speed 30m sprint Reaction Time Ruler Drop Test

Agility Test Illinois Agility Run Method The test requires the performer to compete the course as fast as possible with times being converted into a score. The performer must avoid the cones by weaving in and out of them. Usually get two attempts the fastest score is recorded.

Balance Test Stork Stand Method The person stands on both feet with hands on hips and lifts either leg and places toes of that leg against the knee of the supporting leg Time begins when the person is steady and end when they start wobbling.

Power Test Vertical Jump Method Standing sideways on to a wall with the arms raised above you, mark the highest point you can reach Still standing sideways, jump as high as you can, marking the point you can reach Your score is the difference between your standing and jumping score.

Coordination Test Alternate Hand Throw Method Stand two metres away from a wall, throw a tennis ball with your right hand against the wall and catch it with the left hand Throw the ball with your left hand against the wall and catch it with the right hand Repeat for 30 seconds counting the catches

Speed Test 30m Sprint Method Measures your ability to build up acceleration from standing start On ‘Go’ you sprint as fast as you can along a 30 metre track.

Reaction Time Test Ruler Drop Method Using a metre ruler, get someone to hold the ruler so that the 0cm line is level with and in between your open index finger and thumb. The ruler is dropped and you must catch it as soon as possible, between your finger and thumb. The cm mark on the ruler closest to the top of the thumb is your score.

Pairs In twos or threes Turn over all 22 cards Take it in turns to turn a pair over If the test matches the component of fitness you keep them The person with the most pairs wins

You say we pay! Choose a member of your team to come up and face the front As a team you have to describe what is on the board behind them Each team has 30 seconds to try and explain what it is without using the words on the board or miming.

Hand Grip Dynometer

Vertical Jump

Ruler Drop

Press Up

Skin fold callipers

Illinois Agility Run

Sit and Reach

Stork Stand

Speed

Flexibility

Exam Questions Homework Answer the exam questions on the sheet Due in next lesson