Understanding Fitness Tests

Skinfold Test
Test Purpose Equipment Procedures Skinfold Test It estimates percentage of body fat (Body Composition) Skinfold callipers Sports performers need to remove clothing to show test sites Test sites are different for males and females - Females: Tricep, Above the hip, Thigh - Males: Chest, Abdominal, Thigh Pinch the skin and fat away from the muscle with callipers. The measurement is measured in mm Three readings are taken from each site. An average value is calculated. The three test sites are added together to get a skinfold Using wrong sites or bad technique can influence results.
Reliability
Results
The results are placed against the Jackson-Pollock Nomogram. You mark the performers age and average total skinfolds to work out %
Bleep Test
Test Purpose Equipment Procedures Bleep Test Measures aerobic endurance & gives prediction of Vo2 max Bleep test recording, tape measure, cones/tape Two lines 20m apart marked out with cones or tape. Recording of times bleeps is played You run from line to line, the foot must be on or over the line when the next bleep sounds. The levels increase, with the time between the bleeps shortening. This means the runner must go faster The test is over when the performer cant run any more or miss three bleeps. The level and number of shuttles completed is final score. Weather can affect performance. If the performer gives up before they are too tired it would make it invalid. Results are used to find Vo2 max (ml/kg/min) against a data tabled.
Reliability & validity Results
Forestry Step Test

Test Purpose Equipment Forestry Step Test It measures aerobic endurance and gives a prediction of Vo2 max Steps, a stopwatch, and metronome
Procedures
Steps are set at 33cm (females) and 40cm (males) Metronome is set at 90bpm, giving a stepping rate of 22.5 steps per minute. The performer must step in time with metronome for 5 minutes. Sit down for 15 seconds Measure your heart rate
Reliability & If a performer cant step in time it will make the test less reliable. validity People with longer legs will find the test easier. (height comes in to play) Results Heart rate is used to find Vo2 max (ml/kg/min) on a data table.
One minute press up test

Test Purpose Equipment Procedures One Minute Press up test It measures muscular endurance of the upper body Stopwatch and mat The sports performer lies on the mat in start position. On GO they lower chest down to the floor. They then return to start position. A partner counts how many reps their partner does in one minute. A stopwatch is used for this. Bad technique can affect score. Only measures muscular endurance of upper body, so not overall muscular endurance. The number of completed press ups is recorded and compared to a norms table.
Reliability
Results
One minute sit up test

Test
Purpose Equipment Procedures
One minute sit up test

It measure muscular endurance of the abdominal muscles. Stopwatch and mat Sport performer lies on the mat in start position On go they sit up until elbows touch their knees. Then lower back down to start position (this is one rep) A partner counts how many reps they have done in one minute. Bad technique can affect score. Only measures muscular endurance of the abdominal muscles, so not overall muscular endurance.
Reliability & validity
Results
The number of completed press ups is recorded and compared to a norms table.
Illinois Agility Run

Test Purpose Equipment Procedures Illinois Agility Run It measures speed and agility Cones, tape measure, a stopwatch. Cones and tape measure are used to set out the course. It is 5 meters wide and 10 metres long. 4 cones are placed down the middle. The performer starts lying down on the floor at start cone. On GO they get up and run the course. Time stops once they have completed the course.
Results
A change in weather can make the results less reliable. Not wearing the right footwear can make you slower. It is a valid test for sports that involve running but not if the sports doesnt. The results are recorded in seconds. They are then compared to a norms table
35 metre Sprint test

Test
Purpose Equipment Procedures
35 m sprint test
It measures speed. Tape Measure, tape/cones and stopwatch. 35 metres is measure out, on a flat running surface. On the word Go the performer runs the 35 metres as fast as they can. Another person uses the stopwatch to time them. The sports performer gets three turns. With 5 minutes to recover between each. Best score is taken.
Reliability & It relies on the reaction time of the person timing to stop the stopwatch. validity It is a valid test for sports that involve running but not if the sports doesnt. Results Results are recorded on seconds. They are compared to a norms table.
Sit and Reach Test

Test Purpose Sit and reach test It measures flexibility of the back and hamstring muscles.
Equipment
Procedures
Tape Measure and box.

The sports performer sits on the floor with their legs out straight. A box is placed flat against their feet. Sports performer reaches out forward as far as they can. Another performer measures their distance from feet to where they have reached. Three attempts with best score taken.
Reliability & If the performer doesnt keep their legs straight during the test theyll get a validity better score. If the performer hasnt warmed up they could get a worse score. Only measures flexibility of the back and hamstring not valid for overall flexibility.
Results
Results are measured in centimetres (cm) or inches
Grip Dynamometer test

Test Purpose Equipment Procedures Grip Dynamometer test It measures grip strength. Grip Dynamometer The sports performer hold the grip dynamometer in their dominant hand. It is adjusted to fit the size of the hand. Sports performer squeezes the as hard as they can for five seconds. The reading of the dynamometer is recorded. The sports performer gets three turns with one minute rest in between. Best score taken. If the grip dynamometer is not adjusted to hand size it will make the results less reliable. Only measures muscular strength of the lower arm and and hand muscles. Not a valid strength for overall strength. The results are measured in KgW.
Results
Vertical Jump Test

Test Vertical Jump Test
Purpose
Equipment Procedures
It measures anaerobic power of the leg muscles.

Scales, chalk, tape measure and a wall. With feet flat on the floor, performer reaches as high up as they can and mark the wall. They then jump as high as they can and make another mark on the wall. The distance between the chalk marks is measured with a tape measure. The performer gets three turns. Best score recorded. A bad technique can lead to lower score. The test only measures power of the leg muscles. It is measured in centimetres (cm). Power is then measured on the nomogram chart. You plot the distance between marks and the weight and see where the line crosses in the centre.
Reliability & validity Results
BMI Test
Test Body Mass Index (BMI)
Purpose
Equipment Procedures
It is a way to find out if a person is the ideal weight.

Scales and a tape measure The sports performer s weight is measured using the scales (kg, kilograms) Their height is measured using the tape measure, (m, metres) Using the equation below BMI is calculated and compared to a data table. If the height or weight are not measured correctly this will impact the results. People with more muscle will have ahigher BMI which makse it less valid Pregnant women carry more weight due to the baby so the test is not valid for them. BMI (kg/m2) = body mass (kg) / height2 (m2) Remember the units of measure are kg/m2 This will help you to remember the equation. Compare the results to the table to would out if performer is at ideal weight.
Results
BIA Test
Test Purpose Equipment Procedures Bioelectrical Impedance Analysis (BIA) It estimates percentage (%) body fat. BIA analysis and mat The sports performer must lay down on the mat Electrodes are attached to the right ankle and right wrist. The BIA analyser is turned on.
A current passes through the body. The current passes through the fat free mass with ease. The current passes through the fat with less ease and generating a resistance The less easily the current passes through the body, the more fat there is.
The BIA analyser provides a reading which is the estimated % Reliability & validity Results If the performer drinks more or less water than normal it will effect the results, this will make it less reliable. The results are compared to a norms table.
Question 1)
Mrs White has organised for her class to do the sit and reach test. She makes her students sit down on the floor crossed legged and places the box in front of them. They then reach as far as they can and record their distance. They have three attempts and the average is taken. Why will the classs results be unreliable? (4 marks)
Students are sitting with crossed legs . You have to sit with straight legs and keep straight legs throughout. She took an average of the results. It is suppose to be the best of three.
Question 2
John is planning on doing the bleep test with his football team to measure their aerobic endurance. He sets up the cd player with the recording and measures a distance of 18 metres which he marks with the cones. He instructs the team that they need to keep running in between the cones for as long as possible. Why is this test unreliable? (4 marks)
The distance has been set at 18 metres The set up should be at 20 metres Students were instructed to keep going running between the cones. They should have been instructed to run between the cones in time with the bleeps.
Question 3
Libby has completed the one minute sit up test. She completed the test by doing as many crunches as she could. Her partner counted that she achieved 50. This means that she has good overall muscular endurance. Why is this statement not true? (4 marks)
She only did crunches not sit ups. You have to sit all the way up for elbows to touch your knees The test only measures abdominal muscular endurance. This is not a valid test for overall muscular endurance.

Understanding Fitness Tests

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Understanding Fitness Tests

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Skinfold Test

Reliability & validity Results

Forestry Step Test

One minute press up test

One minute sit up test

One minute sit up test

Reliability & validity

Illinois Agility Run

Reliability & validity

35 metre Sprint test

Sit and Reach Test

Tape Measure and box.

Results are measured in centimetres (cm) or inches

Grip Dynamometer test

Reliability & validity

Vertical Jump Test

It measures anaerobic power of the leg muscles.

Reliability & validity Results

It is a way to find out if a person is the ideal weight.

Reliability & validity

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