Fitness Testing B C P M C M A F R B S Learning Objectives Identify the health and skill related components to different sports. Understand how these components of fitness can be tested. Analyse your own fitness test results to the national norms. Starter Use your sheet provided Watch the following video clips List all the components you think each sport or skill requires. Testing Components of Fitness Cooper 12 Minute Run Two Ball Bounce Sit and Reach Test Ruler Drop Test 30 Metre Sprint Testing Components of Fitness Hand Grip Test Illinois Agility Test Step Up Test Standing Stork Test Sergeant Jump Test TASK 1 HUMAN BINGO Use the sheet provided. The aim is to find out from another student the information you need. You can not have the same name twice. You MUST have ten different names. The winner is the first person to complete all text information with the test name, explanation, other tests and the name of the person you asked. Example BODY COMPOSITION TEST – Body Mass Index EXPLANATION BMI Weight (kg) . (Height (m) x Height (m)) = ......... OTHER TEST – Skinfold test NAME – Mr Bishop HEALTH related fitness tests Body Composition BMI (Body Mass Index) Weight:......................... Kg Height:.......................... Cm BMI: Weight (kg) . (Height (m) x Height (m)) = ......... Sit and Reach Test This tests your ‘FLEXIBILITY’ A sit and rest box is used. Athletes put their feet against the box, and keeping their legs flat on the floor, reach forward as far as they can. A measurement is then taken. Cooper 12 Minute Run ‘CARDIOVASCULAR FITNESS’. This tests how far you can run in 12 minutes. The further you run, the fitter you are. Usually done on a athletics track. You can also use the Treadmill Test and the Harvard Step Harvard Step Test This tests ‘MUSCULAR ENDURANCE’ The athlete steps up and down on the step at a rate of 30 steps per minute (every two seconds) for 5 minutes or until exhaustion. Pulse rate is measured every 3 minutes after the test. FORMULA – length of exercise in seconds X 100 5.5 x pulse count Hand Grip Test This tests your ‘MUSCULAR STRENGTH’ A hand dynamometer is used in this test. Start with the hand dynamometer by their side, grip it as hard as they can and bring it up to shoulder height. A measurement is then taken. 30 METRE SPRINT This tests your ‘SPEED’ Run as fast as you can from start to finish Cones are separated with a distance of 30 metres Record the time it takes to travel the distance. It is ok to have a run and start the timing on passing the start line. Illinois Agility Test This test ‘AGILITY’ Start by laying face down and on the whistle following the set route. The athlete is timed on how quick they can complete the test. They must be able to change direction quickly and efficiently. Sergeant Jump Test This tests ‘POWER’ Stand side on to the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and mark the wall with the tips of the fingers. From a static position jump as high as possible and mark the wall with the chalk / MARKER PEN. Distance between the two marks is measured. Ruler Drop Test This tests your ‘REACTION TIME’ A 30cm ruler is held above the hand. It will then be dropped and the athlete has to quickly respond and catch the ruler. A measurement is then taken at the point where the ruler has been caught. Standing Stork Test This tests ‘BALANCE’ The athlete will stand on one leg, the other leg will rest on the standing leg. Athletes will then be timed on how long they can stand without putting their foot down. Tennis ball test This tests your ‘COORDINATION’ Bounce 2 tennis balls (1 in each hand) as many times as you can without dropping them. Record the number of bounces before you dropped one or both. Testing Components of Fitness Cooper 12 Minute Run Two Ball Bounce Sit and Reach Test Ruler Drop Test 30 Metre Sprint Testing Components of Fitness Hand Grip Test Illinois Agility Test Step Up Test Standing Stork Test Sergeant Jump Test Tests worksheet Complete the worksheet you started in the practical lesson yesterday. Exam Q’s Coordination is: A How well a task is completed B The ability to use two or more body parts together C The ability to change position quickly and with control D Working together as a team Exam Q’s Exam Q’s Guess what card Guess the test your partner has on their card Once you guess it correctly you then move onto another person. Homework Complete the exam questions worksheet. Hand in next lesson (Monday 8th October). If you are struggling to complete these questions please come to see me before this Friday.