Fitness Testing Learning Objectives To explain what components of fitness are relevant to your chosen sport To learn how these components of fitness can be tested. Starter Guess what cards In pairs Match the key word(s) to the definition. Then categories them into SKILL and HEALTH related. Skill related A–? B–? C–? P–? R–? S-? Skill related A – Agility B – Balance C – Coordination P – Power R – Reaction Time S - Speed Homework Discussion regarding your chosen exercises for your chosen sport. In pairs discuss what exercises you and your partner have listed. Share these Physical Activity Readiness Questionnaire (PAR-Q) Increase in the amount of physical activity is normally a safe thing to do. However, if you have an injury or physical problem it could damage your health. PAR-Q’s are questionnaires made up of ‘yes or no’ questions. If you answer ‘no’ to all questions, you can increase your physical activity. If you answer ‘yes’ to any of the questions, you need to visit your doctor to make sure it is safe. PAR-Q Testing Components of Fitness Cooper 12 Minute Run Three Ball Juggle Sit and Reach Test Ruler Drop Test 30 Metre Sprint Testing Components of Fitness Hand Grip Test Illinois Agility Test One Minute Sit Up Test Standing Stork Test Sergeant Jump Test HEALTH related fitness tests Cooper 12 Minute Run ‘CARDIOVASCULAR ENDURANCE’. 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 National Norm table 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. National Norm table 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. National Norm table 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 National Norm table Body Composition BMI (Body Mass Index) Weight:......................... Kg Height:.......................... Cm BMI: Weight (kg) . (Height (m) x Height (m)) = ......... National Norms Practical lesson NEXT WEEK We will be covering the following SKILL related components of fitness. 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. National Norm table 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. National Norm table 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. National Norm table 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 marks 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. National Norm table Tennis ball test This tests your ‘COORDINATION’ Bounce 2 tennis balls (1 in each hand) as many times as you can without dropping them. National Norms Shuttle runs This tests your ‘SPEED’ Run as fast as you can from one cone to another Cones are separated with a distance of 10 metres Record the time it takes to travel the distance. It is ok to have a run and start the timing on passin gthe start line. National Norms 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 ‘Writing a Personal Exercise Programme’ worksheet. Hand in next lesson (Monday 1st October).