Topics B

• What does fitness testing help identify?

  Strengths and weaknesses
• What are fitness tests designed for?

  To measure particular components of fitness
• What are fitness tests used for (what do we use the data for)?

  -find out the performer's baseline (starting) fitness level

  -to design a training programme based on the components of fitness that need improving

  -to find out if the training programme is working (if they are improving)

  -to motivate the sports performer and have something to aim for

  -to agree appropriate fitness goals to achieve
• What 3 things does a coach need to think about when choosing the right test?

  -the test purpose

  -the test situation

  -the needs of the sports performer
• Why does a coach need to think about a test's purpose?

  To check that the test is measuring the right component of fitness
• What things does a coach need to think about the test situation?

  Needs to think about the test's practicality:

  -cost

  -the time it takes (to perform and set up)

  -number of people that can take part at once
• What makes a test practical?

  The most practical test will have cheap/minimal equipment and will be set up and carried out quickly
• What things does a coach need to think about the needs of the sports performer?

  -the safety of the performer (age and health)

  -if they could get injured
• What 4 procedures take place before a fitness test?

  -equipment is calibrated

  -participants give informed consent

  -participants fill in a questionnaire

  -participants should do a pre-fitness check
• Why do we calibrate equipment?

  To make sure the readings that are taken are accurate
• What is informed consent?

  Participants are told the purpose of the fitness test and what it involves before taking part
• What the name of the questionnaire is normally given to participants before doing a fitness test?

  PAR-Q
• What does PAR-Q stand for?

  Physical Activity Readiness Questionnaire
• Why do participants do a PAR-Q?

  To assess their overall health and fitness, to reveal injuries and illnesses
• What does a pre-fitness check involve?

  Height, weight and resting heart rate
• What should fitness test follow?

  Standard procedure
• How can you make sure results are recorded accurately?

  Use a stopwatch instead of a watch and always putting results into a data table
• What things could affect the reliability of fitness test results?

  -equipment calibration

  -motivation of participant

  -environmental conditions (weather conditions)

  -experience of coach

  -compliance with standard test procedure
• What are the tests for aerobic endurance?

  -Multi-stage fitness test (MSFT)

  -Yo-Yo Test

  -Harvard step test

  -12 minute cooper test (swim or run)
• What is the standard procedure for the MSFT?

  -2 lines 20m apart, marked using cones

  -recording of timed bleeps is played

  -on 1st bleep, the performer must run from 1 line to the next (1 shuttle), foot must be over or on the line when the next bleep sounds

  -carry on running shuttles to the sound of recording

  -bleep test has different levels, each level gets quicker

  -test is over when performer can't carry on or if they miss 3 bleeps in a row

  -level and number of shuttles completed is the final score
• What are the results of the MSFT used for?

  To find the performers VO2 max
• What is VO2 max?

  Maximum amount of oxygen the body can use during 1 minute of exercise
• How do you make the MSFT reliable?

  Lines should be exactly 20m apart (use tape measure), any slight difference will affect reliability
• What affects the validity of the MSFT results?

  If the performer stops before they are too tired, the results aren't reliable
• What is the standard procedure for the Yo-Yo test?

  -3 lines are marked out using a tape measure, distance between lines are 5m and 20m

  -performers line up on start line

  -times bleeps are played and performers complete 20m shuttles

  -after every 2 shuttles, there is a 10 second recovery period

  -during this time performers must jog to the line 5m away and back to the start line

  -test ends like the MSFT
• What are the results used for in the yo-yo test?

  To find VO2 max
• What is the standard procedure for the Harvard step test?

  -set up a 51cm step for men and 41cm step for women

  -performers do 30 step-ups on the step every minute for 5 minutes (use metronome)

  -take 3 pulse readings: 1 minute after, 2 minutes after and 3 minutes after

  -put into formula to find your score
• What are all aerobic endurance test results used for?

  To find VO2 max
• How can you make the Harvard step test reliable?

  -correct step height should be used depending on sex

  -have to step in time with the metronome
• What can affect the validity of the harvard step test?

  People with longer legs may find it easier which affects the validity
• What is the standard procedure for the cooper test?

  -run around the track as many times as you can in 12 minutes (or swim as far)

  -distance you run or swim is recorded in metres

  -the further you swim, the better your aerobic endurance is
• What affects the reliability of the cooper run results?

  How far they run or swim can vary depending on motivation
• What affects the validity of the cooper run results?

  Requires performer to pace themselves, so less experienced performers may tire themselves out too quickly
• What are the tests for muscular endurance?

  1-minute press ups, 1 minute sit-ups, timed plank test
• What is the standard procedure for the 1-minute press up test?

  -performer begins in the start position

  -when stopwatch starts they lower chest to floor while back is kept straight

  -they return to start position

  -another person counts how many reps are done
• What are the results given in for 1-minute press ups or push ups?

  reps per minute- then put into a table
• What is the standard procedure for the 1-minute sit up test?

  -performer lies on mat in start position

  -when the stopwatch starts they sit up until the elbows touch their knees

  -lower themselves back into start position

  -record results for one minute
• What affects the reliability of the 1-minute push up or sit up test?

  Wrong technique will affect results
• What affects the validity of the 1 minute press up or sit up test?

  Each test only measure upper body or abdominals muscular endurance- isn't valid for overall muscular endurance
• What is the standard procedure for the timed plank test?

  -performer supports the upper body using the elbows and forearms

  -straighten legs and put weight on the tip of their toes, with hips lifted off the floor and back straight

  -once in position, start the stop watch