1. Unit 6 – Fitness Testing for Sport & Exercise
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Introduction
This unit will introduce you to health screening and fitness testing for sport and health purposes. You will learn how to select and administer specific fitness tests relevant to a sport of your choice. After familiarising yourself with a number of tests, you will develop the skills to examine and interpret the results, enabling you to suggest changes to training to develop certain aspects of fitness to enhance your sports performance
You will experience a range of fitness tests that could be used to test elite performers.
After completing this unit you will be able to:
Understand a range of laboratory – based and field – based fitness tests
Understand the practice of health screening
Be able to prepare for, and conduct, appropriate fitness tests
Be able to analyse the results of fitness tests
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Components of fitness
Fitness is important to an athlete for the following reasons:
It can improve your physical performance
You can recover from training and competition more quickly
You will be less likely to pick up an injury
You may have better technique as you will not become tired so quickly
You will enjoy having lots of energy and being able to train and compete successfully
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4. Introduction to fitness testing
There are several reasons why fitness testing may be performed. The main aim of fitness testing is to develop knowledge and understanding of the exercise capabilities of humans. Fitness testing is common practice in many sports.
Fitness testing can be used in several ways:
Identify strengths and areas for improvement relative to the physical demands of your sport
Modifications to training programmes can be made using the fitness testing data
Provide feedback to coaches and athletes
To educate athletes of the effects of training
Setting short term goals for the improvement of fitness, the testing is used as a motivating tool
Many different components make a successful performance especially in very technical sports but it is important to remember that fitness is only one component.
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5. Environmental factors
Fitness testing outdoors can be problematic if the weather conditions are poor. This type of testing often requires a back up plan if conditions are extreme such as heavy rain or high winds. High temperatures combined with high humidity can impair endurance performance and pose health risks. If tests are completed under different conditions this will affect the results and any changes in your results could be due to a fitness change or the testing conditions. It is important to note down the conditions such as temperature, wind and surface conditions so there is a written record of the testing session.
The surface used to test on can significantly affect results. If the test is performed outside on a football pitch for one session and then the re-test in administered in a sports hall with a concrete surface the results will be very different, even if there is no change to an individual’s or team’s fitness level.
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6. Capability of testers and testing error
Tester experience and ability can have a large impact on the test results. It is essential that testers assist qualified experienced testers until they are proficient in the testing protocols. Inaccurate recording or interpreting of data affects the reliability of the test.
One significant factor for laboratory and field testing is an athlete’s level of motivation. During maximal tests a player is required to push himself/herself to exhaustion, often feeling extremely fatigued and nauseous. There may also be external factors that could affect athletes such as coaches being present during the test.
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Test Criteria
For fitness testing to be accurate you need to think about the following:
Reliability
Can the test be repeated and reproduced exactly
A test is reliable if the results are consistent and repeatable over time. Reliability refers to the precision of a test which should have a high level of accuracy. Fitness tests can become unreliable if there are variations within the test that affect the result rather than the changes in an individual
Validity
Validity refers to whether a test actually assesses what is intended. The following points should be considered:
Does the test measure exactly what you want it to measure For example, a 10m sprint will not give you an indication of a person’s top speed
The fitness test must reflect the form of exercise that is being assessed. If you are fitness testing a rugby player the tests must reflect the demands of the game
The muscle groups that are used during a sport and range of movement should be reflected in the fitness test
The energy systems required for a sport
The speed of movement and duration of the event
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Criteria Continued
Relevance
Does the test give the information specifically wanted For example an endurance test performed on a treadmill is more relevant to a footballer than a swimmer
Tests must be sports specific – relevant to the sport you play
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Fitness tests
Anthropometric tests
Stature
The common method for measuring the height of an individual is by using a stadiometer.
Aim: To measure the height of an individual
Equipment
Stadiometer
Protocol
Individuals are required to be bare foot and stand with their feet together with their heels, buttocks and upper part of the back touching the scale. The tester must ensure the subject is looking straight forward. The tester then lowers the head board and places it firmly on the subjects head. The floor surface must be hard and level.
Advantages: Reliable test that can be repeated with minimal testing error
Disadvantages: Need to perform the test at the same time as the spine shrinks slightly during the day
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Body Mass
Aim: To assess body mass
Equipment
Balance beam or electronic scales
Protocol
Body mass must be assessed with minimal clothing. This means underwear only.
The most accurate method is nude weighing; however this is often not practical. To overcome these clothes that are going to be worn can be weighed prior to the test and their weight subtracted from the mass of the subject.
Body mass fluctuates throughout the day so the test must be administered at the same time of day.
Advantages: Minimal inexpensive equipment.
Disadvantages: Body mass can fluctuate throughout the day; the test needs to be administered at the same time.
BMI is not suitable for many mesomorph men
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Problems with BMI
The BMI scale is;
old,
inadequate,
invalid for most individuals.
BMI is based on the assumption that
everyone is of the same frame size, which
is obviously not the case.
This is not to say that body fat % is not
important, because it is, but you shouldn’t
use the BMI scale to decide a target weight.
The boby mas index has serious limitations because it does not actually measure body composition. It can be used as a quick measure to see if a person is over fat, but it is inaccurate because it does not make a distinction between muscle and fat. Therefore, someone with a lot of muscle will come out with a high fat score.
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Body Composition
Body composition provides an indication of individual’s fat levels. There are a number of methods to assess body composition.
Skinfold measurements – this method requires the tester to use callipers to take measurements on different locations around the body. The tester locates these points from specific bone and joint definitions. These points are called landmarks. The accurate locating of the landmarks requires a good knowledge of anatomy to be able to locate the same point on the body for each test. Using the callipers the tester pinches the skin and fat beneath the surface and places the callipers over this fold to take the reading.
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13. Skin Fold Measurements
Aim: To assess how much of the body mass is fat.
Body fat is vital to daily body functions; it cushions the joints and protects the organs, helps regulate body temperature, stores vitamins and helps the body sustain itself when food is scarce. Everyone needs some body fat to be active and healthy.
Most people think that body weight, and not body fat, is a direct indication of fitness. Yet during a diet and exercise regime, whilst a person’s weight may vary their body fat will decline in a slow but steady rate to the desired level.
Equipment
Skinfold calipers Tape measure
Advantages: Quick test to administer with relatively inexpensive equipment
Disadvantages: Large degree of measurement error in the tester is inexperienced
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14. Bioelectrical Impedance
Aim: To assess fat mass and lean muscle tissue
This method measures body composition by sending a low, safe electrical current through the body. The current passes freely through the fluids contained in muscle tissue, but encounters difficulty/resistance when it passes through fat tissue. This resistance of the fat tissue to the current is termed 'bioelectrical impedance'.
Protocol
The subject lies on his/her back on a non-conducting surface, with legs apart and arms away from the body.
A pair of electrodes is placed on the hand and wrist, and another pair placed on the ankle and foot (usually opposite sides of the body). The equipment is generally quite expensive but a good alternative to skinfolds, especially if the tester is not very experienced. It is important to follow the exact instructions of the bioelectrical impedance machine as models and instructions vary slightly.
Advantages: Non-invasive test and easy to administer with minimal training or experience required
Disadvantages: Results can be affected by the hydration status of an individual
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Anaerobic Power
Vertical jump
Aim: to assess leg power
Equipment
A wall mounted board marked in centimetres ranging in height from 150cm to 350cm
A piece of chalk Jump mat if available
The subject stands with the preferred body side to the wall with the soles of the feet remaining on the floor and reaches as high as possible up the wall, making a short horizontal mark with the chalk
Still holding the chalk/magnet and standing side on to the wall, the subject then crouches, and jumps as high as possible - the chalk mark is placed at the highest point.
Arm swings, prior to jumping, are allowed.
A total of 3 attempts is made, each being recorded
Total height jumped is the difference in cm between the first mark and the highest mark after the jump.
Advantages: Easily administered, inexpensive portable equipment
Disadvantages: Not always sports specific action, technique can affect the results
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Vertical Jump Test
- Using Chalk
– Using Jump Mat
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Strength
Handgrip strength test
Aim: To measure hand grip strength
Equipment
Handgrip dynamometer
Procedure
The subject grips the dynamometer vertically above the head. When ready the subject grips as hard as possible while moving the arm forward to the count of three.
The arm remains locked and straight at the elbow throughout the grip manoeuvre. Repeat test with other hand.
Advantages: Quick to administer with minimal inexpensive equipment
Disadvantages: May not be sports specific
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Speed
40 Metre sprint test
Aim: To measure speed
Equipment
A measured 40 metre flat running surface. Two stopwatches or automated timing lights
Procedure
Arrange subjects on the starting line. It may be best to test individually rather than as large groups. Infra-red beam sensors are available for automatic timing which will allow accurate timing of larger groups of people.
Subjects use a standing start with leading foot behind the starting line.
The starting command is "Ready"..."Go"!
On the command "Go", the subject sprints as fast as possible through to the finish line.
For hand-held timing the timer starts the watch on the arm movement of the starter and stops the watch as the subject's chest crosses the finishing line. Automatic timing lights should be aligned so that they are exactly 40m apart.
Time is measured to at least one hundredth of a second.
Subjects should have two attempts with approximately minutes recovery period.
Advantages: Sports specific test and easy to administer
Disadvantages: Can be affected by weather conditions if performed outdoors. Timing systems can be very expensive
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Flexibility
Sit and reach test
Aim: To measure flexibility of the lower back and hamstrings.
Equipment
A sit and reach box A ruler
Set-up
Rest the sit-and-reach box against a wall.
Advantages: Easily administered with inexpensive equipment
Disadvantages: Measures specific hamstring and lower back, and does not indicate where an individual may have a potential problem
Precautions
Check the subject’s injury history very carefully. Subjects with recent or chronic back pain, recent injury, or surgery to the shoulders, hips, knees or ankles must not do this test.
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Muscular Endurance
Sit-up test
Aim: To assess the muscular endurance of the trunk and hip flexors.
Equipment
A gymnastic mat or carpeted floor
Starting position
Hook lying position (knees 90 degrees), fingers beside the ears. Feet are held to the floor by the tester.
Modified sit ups
Aim: To assess the endurance of the hip and trunk flexor muscles. It is suitable for subjects who are unable to perform the standard sit-up test.
Advantages: Can be performed with minimal equipment
Disadvantages: Measures specific core muscles and this may not be sports specific
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Muscular Endurance
Press up test
Aim: To assess the muscular endurance of the elbow extensors and shoulder flexors.
This test is suitable for those aged over 15 years old.
Starting position
Arms straight, hand directly under the shoulders, legs straight, feet together with toes supporting the legs. The body is straight from the shoulders, through the hips to the heels.
Procedure
Lower the nose or chin to the mat, keeping the straight body position. Return to the starting position (no other part of the body is to touch the floor). This counts as one repetition.
Count the number of repetitions performed in 60 seconds.
Advantages: administered with inexpensive equipment
Disadvantages: Can not be performed with junior athletes
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Aerobic Endurance
The multi-stage 20 metre shuttle run test (Beep Test)
Aim: To measure endurance and maximum oxygen uptake
Equipment/facility:
A flat non-slip surface of at least 22 metres in length - tennis courts are useful for this test Measuring tape (> 20 metres) Masking tape Marker cones Stopwatch Cassette / CD player Multi stage fitness test tape or CD
Advantages: Sports specific for football and easy to administer with large groups
Disadvantages: Individuals need to be highly motivated to push themselves to exhaustion
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Aerobic endurance
2.4k run
Aim: To measure endurance and maximal oxygen uptake
Equipment
A 200 to 400 metre athletic track or suitable firm, even running surface (preferably grass) Stopwatch. Several assistants may be required.
Protocol
The subject should complete pre-exercise screening questionnaire and consent forms.
Allow 10 minutes to warm up and include stretching exercises.
Encourage subjects to do their best but also watch for signs of distress, when subjects need to slow down and possibly walk for a while.
Time subjects as they complete the 2.4 km distance.
Advise subjects to keep walking for 5 minutes as soon as they finish the test followed by stretching exercises.
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Treadmill VO2 max Test
Objective
To monitor the development of the athlete's general endurance (VO2 max).
Required Resources
To undertake this test you will require:
Treadmill where speed and grade of slope can be adjusted
Stop watch
An assistant
How to conduct the test
The athlete runs on a treadmill to exhaustion. At timed stages during the run the slope of the treadmill is increased as detailed in the table below.
Time At minute intervals during the test the slope of the treadmill is adjusted.
The assistant starts the stopwatch at the start of the test and stops it when the athlete is unable to continue - this ideally should be between 9 and 15 minutes.
"Time" is the total time of the test expressed in minutes and fractions of a minute.
Example
The athlete stopped the test after 13 minutes 15 seconds of running (13.25 minutes).
VO2 max = 42 + (13.25 × 2)
Vo2 max = 68.5 mls/kg/min
Target Group
This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon, how strict the test is conducted and the individual's level of motivation to perform the test.
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