Fitness TestingFitness Testing

Starter QuizStarter Quiz2. What is agility?2. What is agility?

A.A. the ability to change direction quickly and the ability to change direction quickly and under controlunder control

B. the combination of strength and speedC. the time it takes you to respondspond to an

outside stimulus

D.D. the ability to combine at the same time, the ability to combine at the same time, movements of two or more body partsmovements of two or more body parts

Starter QuizStarter Quiz3. What is coordination3. What is coordination

A.A. the ability to change direction quickly the ability to change direction quickly and under controland under control

B. the combination of strength and speedC. the time it takes you to respondspond to an

outside stimulus

D.D. the ability to combine at the same time, the ability to combine at the same time, movements of two or more body partsmovements of two or more body parts

Starter QuizStarter Quiz4. What is power4. What is power

A.A. the ability to change direction quickly the ability to change direction quickly and under controland under control

B. the combination of strength and speedC. the time it takes you to respondspond to an

outside stimulus

D.D. the ability to combine at the same time, the ability to combine at the same time, movements of two or more body partsmovements of two or more body parts

Starter QuizStarter Quiz

5. Name some sporting actions which 5. Name some sporting actions which are examples of following are examples of following components of fitness.components of fitness.

A.A. BalanceBalance

B.B. AgilityAgility

C.C. CoordinationCoordination

D.D. Reaction TimeReaction Time

Lesson ObjectivesLesson Objectives

Identify why fitness tests are used Identify why fitness tests are used

Describe the fitness tests for each Describe the fitness tests for each component of fitnesscomponent of fitness

Understand how to complete each Understand how to complete each fitness testfitness test

QuestionQuestion

Why do we test fitness and how can Why do we test fitness and how can it help athletes/players improve?it help athletes/players improve?

Discuss with your partner.Discuss with your partner.

Feedback is in 2 minutes.Feedback is in 2 minutes.

Testing FitnessTesting FitnessFitness testing is designed to Fitness testing is designed to be able to measure aspects be able to measure aspects of both health and skill of both health and skill related fitness. related fitness.

Once levels of fitness have Once levels of fitness have been established it is easier been established it is easier for people to train for people to train appropriately for their needs. appropriately for their needs.

This is why when testing This is why when testing fitness we need to be as fitness we need to be as accurate as possible and take accurate as possible and take care to administer tests care to administer tests correctly.correctly.

Measuring Health Related FitnessMeasuring Health Related Fitness

Health relatedHealth related fitness can be fitness can be measured using measured using the following the following fitness tests:fitness tests:

Fitness Fitness ComponentComponent TestTest

StrengthStrength Hand Grip Hand Grip Dynometer TestDynometer Test

Aerobic Aerobic EnduranceEndurance Bleep TestBleep Test

Muscular Muscular EnduranceEndurance

1 minute press/ 1 minute press/ sit up Testsit up Test

FlexibilityFlexibility Sit and reach Sit and reach TestTest

Body Body CompositionComposition

Skinfold Callipers Skinfold Callipers TestTest

StrengthStrengthTestTest Hand grip dynometerHand grip dynometerMethodMethod Use a grip Use a grip dynamometer to dynamometer to measure grip strengthmeasure grip strengthRecord the maximum Record the maximum reading from three reading from three attempts using the attempts using the dominant hand.dominant hand.

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

Muscular EnduranceMuscular EnduranceTestTest

One minute One minute press/sit up testpress/sit up test

MethodMethod

Press up/sit up Press up/sit up position to start.position to start.

See how many See how many press ups/ sit ups press ups/ sit ups you can perform in you can perform in a minute.a minute.

FlexibilityFlexibilityTestTest Sit and ReachSit and ReachMethodMethodSit on the floor with legs Sit on the floor with legs out straightout straightSoles of feet against the sit Soles of feet against the sit and reach box with your and reach box with your knees lockedknees lockedStretch forward with hands Stretch forward with hands and see how far you can and see how far you can reachreachYou have three chances You have three chances and the fourth is and the fourth is measured.measured.

Body CompositionBody Composition

TestTestSkinfold Callipers TestSkinfold Callipers TestMethodMethodTake all Take all measurements on the measurements on the right side of the bodyright side of the bodyTake measurements Take measurements from a range of places from a range of places on the bodyon the bodyAdd all measurements Add all measurements together to get a total.together to get a total.

TaskTaskIn groups of two or threeIn groups of two or threeTake it in turns to pick a cardTake it in turns to pick a cardYou have to describe that You have to describe that word/words to the other people in word/words to the other people in the groupthe groupYou can You can notnot use any of the words on use any of the words on the card in your descriptionthe card in your descriptionYou have 30 seconds to describe You have 30 seconds to describe each wordeach word

Measuring Skill Related Fitness.Measuring Skill Related Fitness.

Skill relatedSkill related fitness fitness can be measured in can be measured in the following ways:the following ways:

FitnessFitness

ComponentComponentTestTest

AgilityAgility Illinois Agility Illinois Agility RunRun

BalanceBalance Stork StandStork Stand

PowerPower Vertical JumpVertical Jump

CoordinationCoordination Alternate Alternate hand throwhand throw

SpeedSpeed 30m sprint30m sprint

Reaction TimeReaction Time Ruler Drop Ruler Drop TestTest

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

http://www.youtube.com/watch?v=o8YRnpy8Jl4

BalanceBalance

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

PowerPowerTestTestVertical JumpVertical JumpMethodMethodStanding sideways on to a Standing sideways on to a wall with the arms raised wall with the arms raised above you, mark the above you, mark the highest point you can highest point you can reachreachStill standing sideways, Still standing sideways, jump as high as you can, jump as high as you can, marking the point you can marking the point you can reachreachYour score is the difference Your score is the difference between your standing and between your standing and jumping score. jumping score.

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

SpeedSpeed

TestTest30m Sprint30m SprintMethodMethodMeasures your ability to build up acceleration from standing Measures your ability to build up acceleration from standing startstartOn ‘Go’ you sprint as fast as you can along a 30 metre On ‘Go’ you sprint as fast as you can along a 30 metre track.track.

Reaction TimeReaction Time

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

PairsPairs

In twos or threesIn twos or threes

Turn over all 22 cardsTurn over all 22 cards

Take it in turns to turn a pair overTake it in turns to turn a pair over

If the test matches the component of If the test matches the component of fitness you keep themfitness you keep them

The person with the most pairs winsThe person with the most pairs wins

You say we pay!You say we pay!

Choose a member of your team to Choose a member of your team to come up and face the frontcome up and face the front

As a team you have to describe what As a team you have to describe what is on the board behind themis on the board behind them

Each team has 30 seconds to try and Each team has 30 seconds to try and explain what it is without using the explain what it is without using the words on the board or miming.words on the board or miming.

Hand Grip DynometerHand Grip Dynometer

Vertical JumpVertical Jump

Ruler DropRuler Drop

Press UpPress Up

Skin fold callipersSkin fold callipers

Illinois Agility RunIllinois Agility Run

Sit and ReachSit and Reach

Stork StandStork Stand

SpeedSpeed

FlexibilityFlexibility

Exam QuestionsExam Questions

HomeworkHomework

Answer the exam questions on the Answer the exam questions on the sheetsheet

Due in next lessonDue in next lesson