1. 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

2. 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?

3. 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

4. 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.

5. 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

6. Male Normative data Female Normative data Age Excellent Above Average
Below Average
Poor
13-14
>2700m m m m
<2100m
15-16
>2800m m m m
<2200m
17-19
>3000m m m
<2300m
20-29 m m
<1600m
30-39 m m m
<1500m
40-49
>2500m m m m
<1400m
>50
>2400m m m m
<1300m
Female Normative data
Age
Excellent
Above Average
Average
Below Average
Poor
13-14
>2000m m m m
<1500m
15-16
>2100m m m m
<1600m
17-20
>2300m m m m
<1700m
20-29
>2700m m m m
30-39
>2500m m m
<1400m
40-49 m m m
<1200m
>50
>2200m m m
<1100m

7. 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 m m
Fair m
Poor m
Very poor
<457m
<366m

8. 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
<55
Female
>86.0
<50

9. 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

10. 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

11. 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

12. 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
Average
Fair
Poor
>4.6
>5.0

13. 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

14. 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
Average
Fair
Poor
>19.3
>23.0

15. 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

16. 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.

17. 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?