Department Of Physical Education & Sport Unit 6 – Fitness Testing for Sport & Exercise

Department Of Physical Education & Sport

Unit 6 – Fitness Testing for Sport & Exercise


Introduction

• This unit will introduce you to health screening and fitness testing for sport and health purposes. You will learn how to select and administer specific fitness tests relevant to a sport of your choice. After familiarising yourself with a number of tests, you will develop the skills to examine and interpret the results, enabling you to suggest changes to training to develop certain aspects of fitness to enhance your sports performance

• You will experience a range of fitness tests that could be used to test elite performers.

• After completing this unit you will be able to:

– Understand a range of laboratory – based and field – based fitness tests

– Understand the practice of health screening

– Be able to prepare for, and conduct, appropriate fitness tests

– Be able to analyse the results of fitness tests


Components of fitness

• Fitness is important to an athlete for the following reasons:– It can improve your physical performance – You can recover from training and competition more quickly – You will be less likely to pick up an injury – You may have better technique as you will not become tired so quickly – You will enjoy having lots of energy and being able to train and compete

successfully


Introduction to fitness testing

• There are several reasons why fitness testing may be performed. The main aim of fitness testing is to develop knowledge and understanding of the exercise capabilities of humans. Fitness testing is common practice in many sports.

• Fitness testing can be used in several ways:– Identify strengths and areas for improvement relative to the physical demands

of your sport – Modifications to training programmes can be made using the fitness testing

data – Provide feedback to coaches and athletes – To educate athletes of the effects of training – Setting short term goals for the improvement of fitness, the testing is used as a

motivating tool


Environmental factors

• Fitness testing outdoors can be problematic if the weather conditions are poor. This type of testing often requires a back up plan if conditions are extreme such as heavy rain or high winds. High temperatures combined with high humidity can impair endurance performance and pose health risks. If tests are completed under different conditions this will affect the results and any changes in your results could be due to a fitness change or the testing conditions. It is important to note down the conditions such as temperature, wind and surface conditions so there is a written record of the testing session.

• The surface used to test on can significantly affect results. If the test is performed outside on a football pitch for one session and then the re-test in administered in a sports hall with a concrete surface the results will be very different, even if there is no change to an individual’s or team’s fitness level.


Capability of testers and testing error

• Tester experience and ability can have a large impact on the test results. It is essential that testers assist qualified experienced testers until they are proficient in the testing protocols. Inaccurate recording or interpreting of data affects the reliability of the test.

• One significant factor for laboratory and field testing is an athlete’s level of motivation. During maximal tests a player is required to push himself/herself to exhaustion, often feeling extremely fatigued and nauseous. There may also be external factors that could affect athletes such as coaches being present during the test.


Test Criteria

• For fitness testing to be accurate you need to think about the following:• Reliability

– Can the test be repeated and reproduced exactly – A test is reliable if the results are consistent and repeatable over time. Reliability

refers to the precision of a test which should have a high level of accuracy. Fitness tests can become unreliable if there are variations within the test that affect the result rather than the changes in an individual

• Validity– Validity refers to whether a test actually assesses what is intended. The following

points should be considered:– Does the test measure exactly what you want it to measure For example, a 10m

sprint will not give you an indication of a person’s top speed – The fitness test must reflect the form of exercise that is being assessed. If you are

fitness testing a rugby player the tests must reflect the demands of the game – The muscle groups that are used during a sport and range of movement should be

reflected in the fitness test – The energy systems required for a sport – The speed of movement and duration of the event


Criteria Continued

• Relevance– Does the test give the information specifically wanted For example an

endurance test performed on a treadmill is more relevant to a footballer than a swimmer

– Tests must be sports specific – relevant to the sport you play


Fitness tests

• Anthropometric tests

• Stature• The common method for measuring the height of an individual is by using a

stadiometer.• Aim: To measure the height of an individual• Equipment• Stadiometer• Protocol• Individuals are required to be bare foot and stand with their feet together with their

heels, buttocks and upper part of the back touching the scale. The tester must ensure the subject is looking straight forward. The tester then lowers the head board and places it firmly on the subjects head. The floor surface must be hard and level.

• Advantages: Reliable test that can be repeated with minimal testing error• Disadvantages: Need to perform the test at the same time as the spine shrinks

slightly during the day


Body Mass

• Aim: To assess body mass• Equipment• Balance beam or electronic scales• Protocol• Body mass must be assessed with minimal clothing. This means

underwear only. • The most accurate method is nude weighing; however this is often not

practical. To overcome these clothes that are going to be worn can be weighed prior to the test and their weight subtracted from the mass of the subject.

• Body mass fluctuates throughout the day so the test must be administered at the same time of day.

• Advantages: Minimal inexpensive equipment.• Disadvantages: Body mass can fluctuate throughout the day; the test

needs to be administered at the same time.


Problems with BMI

• The BMI scale is;– old, – inadequate, – invalid for most individuals.

• BMI is based on the assumption that everyone is of the same frame size, whichis obviously not the case.

• This is not to say that body fat % is not important, because it is, but you shouldn’tuse the BMI scale to decide a target weight.


Body Composition

• Body composition provides an indication of individual’s fat levels. There are a number of methods to assess body composition.

• Skinfold measurements – this method requires the tester to use callipers to take measurements on different locations around the body. The tester locates these points from specific bone and joint definitions. These points are called landmarks. The accurate locating of the landmarks requires a good knowledge of anatomy to be able to locate the same point on the body for each test. Using the callipers the tester pinches the skin and fat beneath the surface and places the callipers over this fold to take the reading.


Skin Fold Measurements

• Aim: To assess how much of the body mass is fat.

• Body fat is vital to daily body functions; it cushions the joints and protects the organs, helps regulate body temperature, stores vitamins and helps the body sustain itself when food is scarce. Everyone needs some body fat to be active and healthy.

• Most people think that body weight, and not body fat, is a direct indication of fitness. Yet during a diet and exercise regime, whilst a person’s weight may vary their body fat will decline in a slow but steady rate to the desired level.

• Equipment

• Skinfold calipersTape measure

• Advantages: Quick test to administer with relatively inexpensive equipment

• Disadvantages: Large degree of measurement error in the tester is inexperienced


Bioelectrical Impedance

• Aim: To assess fat mass and lean muscle tissue• This method measures body composition by sending a low, safe electrical current

through the body. The current passes freely through the fluids contained in muscle tissue, but encounters difficulty/resistance when it passes through fat tissue. This resistance of the fat tissue to the current is termed 'bioelectrical impedance'.

• Protocol• The subject lies on his/her back on a non-conducting surface, with legs apart and

arms away from the body. • A pair of electrodes is placed on the hand and wrist, and another pair placed on the

ankle and foot (usually opposite sides of the body). The equipment is generally quite expensive but a good alternative to skinfolds, especially if the tester is not very experienced. It is important to follow the exact instructions of the bioelectrical impedance machine as models and instructions vary slightly.

• Advantages: Non-invasive test and easy to administer with minimal training or experience required

• Disadvantages: Results can be affected by the hydration status of an individual


Anaerobic Power

• Vertical jump• Aim: to assess leg power• Equipment

– A wall mounted board marked in centimetres ranging in height from 150cm to 350cm

– A piece of chalk Jump mat if available

• The subject stands with the preferred body side to the wall with the soles of the feet remaining on the floor and reaches as high as possible up the wall, making a short horizontal mark with the chalk

• Still holding the chalk/magnet and standing side on to the wall, the subject then crouches, and jumps as high as possible - the chalk mark is placed at the highest point.

• Arm swings, prior to jumping, are allowed. • A total of 3 attempts is made, each being recorded • Total height jumped is the difference in cm between the first mark and the highest

mark after the jump. • Advantages: Easily administered, inexpensive portable equipment• Disadvantages: Not always sports specific action, technique can affect the results


Vertical Jump Test

– Using Jump Mat - Using Chalk


Strength

• Handgrip strength test

• Aim: To measure hand grip strength

• Equipment

• Handgrip dynamometer

• Procedure

• The subject grips the dynamometer vertically above the head. When ready the subject grips as hard as possible while moving the arm forward to the count of three.

• The arm remains locked and straight at the elbow throughout the grip manoeuvre. Repeat test with other hand.

• Advantages: Quick to administer with minimal inexpensive equipment

• Disadvantages: May not be sports specific

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Speed• 40 Metre sprint test• Aim: To measure speed• Equipment• A measured 40 metre flat running surface.

Two stopwatches or automated timing lights• Procedure• Arrange subjects on the starting line. It may be best to test individually rather than as large

groups. Infra-red beam sensors are available for automatic timing which will allow accurate timing of larger groups of people.

• Subjects use a standing start with leading foot behind the starting line. • The starting command is "Ready"..."Go"! • On the command "Go", the subject sprints as fast as possible through to the finish line. • For hand-held timing the timer starts the watch on the arm movement of the starter and stops the

watch as the subject's chest crosses the finishing line. Automatic timing lights should be aligned so that they are exactly 40m apart.

• Time is measured to at least one hundredth of a second. • Subjects should have two attempts with approximately 2 - 5 minutes recovery period. • Advantages: Sports specific test and easy to administer• Disadvantages: Can be affected by weather conditions if performed outdoors. Timing systems

can be very expensive


Flexibility

• Sit and reach test• Aim: To measure flexibility of the lower back and hamstrings.• Equipment• A sit and reach box

A ruler• Set-up• Rest the sit-and-reach box against a wall.• Advantages: Easily administered with inexpensive equipment• Disadvantages: Measures specific hamstring and lower back, and does not indicate where an

individual may have a potential problem


Muscular Endurance

• Sit-up test• Aim: To assess the muscular endurance of the trunk and hip flexors.• Equipment• A gymnastic mat or carpeted floor• Starting position• Hook lying position (knees 90 degrees), fingers beside the ears. Feet are held to the floor by

the tester. • Modified sit ups• Aim: To assess the endurance of the hip and trunk flexor muscles. It is suitable for subjects

who are unable to perform the standard sit-up test.• Advantages: Can be performed with minimal equipment• Disadvantages: Measures specific core muscles and this may not be sports specific


Muscular Endurance• Press up test• Aim: To assess the muscular endurance of the elbow extensors and shoulder flexors. • This test is suitable for those aged over 15 years old.• Starting position• Arms straight, hand directly under the shoulders, legs straight, feet together with toes

supporting the legs. The body is straight from the shoulders, through the hips to the heels.• Procedure• Lower the nose or chin to the mat, keeping the straight body position. Return to the starting

position (no other part of the body is to touch the floor). This counts as one repetition. • Count the number of repetitions performed in 60 seconds. • Advantages: administered with inexpensive equipment• Disadvantages: Can not be performed with junior athletes


Aerobic Endurance• The multi-stage 20 metre shuttle run test (Beep Test)• Aim: To measure endurance and maximum oxygen uptake• Equipment/facility:• A flat non-slip surface of at least 22 metres in length - tennis courts are useful for this test

Measuring tape (> 20 metres) Masking tape Marker cones Stopwatch Cassette / CD player Multi stage fitness test tape or CD

• Advantages: Sports specific for football and easy to administer with large groups• Disadvantages: Individuals need to be highly motivated to push themselves to exhaustion


Aerobic endurance

• 2.4k run

• Aim: To measure endurance and maximal oxygen uptake

• Equipment

• A 200 to 400 metre athletic track or suitable firm, even running surface (preferably grass)Stopwatch. Several assistants may be required.

• Protocol

• The subject should complete pre-exercise screening questionnaire and consent forms.

• Allow 10 minutes to warm up and include stretching exercises.

• Encourage subjects to do their best but also watch for signs of distress, when subjects need to slow down and possibly walk for a while.

• Time subjects as they complete the 2.4 km distance.

• Advise subjects to keep walking for 5 minutes as soon as they finish the test followed by

stretching exercises.



Treadmill VO2 max Test• Objective• To monitor the development of the athlete's general endurance (VO2 max).• Required Resources• To undertake this test you will require:• Treadmill where speed and grade of slope can be adjusted • Stop watch • An assistant • How to conduct the test• The athlete runs on a treadmill to exhaustion. At timed stages during the run the slope of the treadmill is

increased as detailed in the table below.• Time At minute intervals during the test the slope of the treadmill is adjusted.• The assistant starts the stopwatch at the start of the test and stops it when the athlete is unable to continue -

this ideally should be between 9 and 15 minutes.• "Time" is the total time of the test expressed in minutes and fractions of a minute.• Example• The athlete stopped the test after 13 minutes 15 seconds of running (13.25 minutes).• VO2 max = 42 + (13.25 × 2) • Vo2 max = 68.5 mls/kg/min • Target Group• This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for

individuals where the test would be contraindicated.• Reliability• Reliability would depend upon, how strict the test is conducted and the individual's level of motivation to

perform the test.

Documents

Department Of Physical Education & Sport Unit 6 – Fitness Testing for Sport & Exercise