Testing Components of Fitness

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Testing Components of Fitness
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Minimum Levels of Physical Fitness
Physical fitness is a blend of a number of
physical qualities, which we all need to a
greater or lesser extent. To exist on a daily
basis we all need a minimum level of fitness to
carry out the various tasks of each day. During
an average day, a person may need the following
The ability to keep going throughout the day,
e.g. delivering post.
Stamina
The ability to reach in all directions and help
prevent injury, e.g. to get a plate from a high
cupboard.
Suppleness
The ability to lift, carry, pull and
pushobjects, e.g. to carry heavy shopping.
Strength
The ability to move the body or a limbfast, e.g.
to catch a falling cup.
Speed
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Stamina
Stamina can be defined as
the ability of the body to work for long periods
of time without becoming tired
Stamina is also known as endurance or aerobic
fitness.
A persons level of stamina can be measured using
a variety of tests,which are carried out in
different ways.
The test you need to know is...
The Cooper 12-Minute Test
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2) The Cooper 12-Minute Test

• The person being tested warms up, then on the
  command go they must run/jog/walk around a
  marked distance usually a 400 metre athletics
  track, for 12 minutes.

• The aim is to complete as many laps as you can -
  the further you run, the better your stamina.

Example

• Person A completes 10.5 laps, which is
• 4,200 metres

• Person B completes 12 laps, which is
• 4,800 metres

Person B completed a greater distance during the
12-minute Cooper test and so has greater levels
of stamina.
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Once you have completed the Cooper 12-minute
test, the following chart can be used to check
your stamina levels
Score
Student
2499m to 2300m
Below 2200m
Above 2800m
1999m to 1900m
Above 2300m
Below 1800m
Locate the following 15 and 16 year olds on the
chart above
1) Mary Completed 6 400m laps
2) David Completed 5 400m laps
3) Jayesh Completed 8 400m laps
4) Meena Completed 4 400m laps
5) Josh Completed 5.75 400m laps
6) Jo Completed 4.75 400m laps
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Activities Requiring Stamina
Stamina can be described as
the ability of the body to keep going an aspect
of fitness which is required in most sports, but
some more than others
The body of a person with a good level of stamina
will be much better at

• taking in oxygen.
• transporting oxygen and glucose to the muscles.
• using the oxygen and glucose to create energy for
  movement.
• removing carbon dioxide and other waste products
  from the body.

A good level of stamina implies that the
cardiovascular and respiratory systems are much
more efficient.
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Long Distance and Marathon Running
Athletic events such as 5,000 metres, 10,000
metres and marathon running, require excellent
levels of stamina.
Why?

• The aim of these events is to keep running for a
  prolonged period of time as fast as possible.
• As a result, athletes with higher levels of
  stamina will be able to keep going, and will run
  at faster speeds.

Do netball and rugby players need high levels of
stamina?
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What is Strength?
Strength can be defined as
the ability of the muscles to apply force and
overcome resistance
Lift
Pull
Carry
Push
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Muscular Strength and Endurance

• Muscular Endurance is the ability of the muscles
  to apply force and overcome resistance over a
  prolonged period of time.

Examples of sports requiring this type of
strength include

• Muscular Strength is the amount of force muscles
  can apply to overcome a resistance. There are 3
  different types of strength

1. Static Strength
2. Explosive Strength
3. Dynamic Strength
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1. Static Strength
Static strength is also known as maximal
strength

• A maximum force is applied to a stationary
  object.
• The muscle length stays the same.
• There is little or no movement, as seen in a hand
  push or ski-sit.

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Static Strength is important in rock climbing and
weight lifting.
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Strength in a Rugby Scrum
The aim of this aspect of play is to hook and
bind onto your team mates, apply force to the
oppositions scrum, and hold position without
being pushed back. As a result, static strength
in the back, shoulders, arms and legs is needed.
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How can Strength be Tested?
A persons level of strength can be measured
using a variety of tests, which are carried out
in different ways. Each test focuses upon one
type of strength.
Testing Static Strength - The Hand Grip
Dynamometer
This test is carried out using a special piece of
equipment called a Hand Grip Dynamometer.

• The handle is squeezed 3 times,as hard as
  possible with the hand.

• The highest reading is recordedas the best score.

The higher the score, the better the levels of
static strength in the hand.
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Once the Hand Grip Dynamometer test has been
completed the following chart can be used to
check your static strength levels.
Score
Student
47 to 43
Above 56
Below 43
Below 29
37 to 34
Above 37
Locate the following 15 and 16 year olds on the
chart above
1) Tara squeezed 23kgs
2) Sam squeezed 45Kgs
3) Patrick squeezed 57Kgs
4) Kerry squeezed 36Kgs
5) Lenny squeezed 40Kgs
6) Jenny squeezed 39Kgs
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Activities Requiring Strength
Strength can be described as
the ability of the muscles to apply force and
overcome resistance
Strength is another area of fitness which is
required in most sports, but some more than
others. Good levels of strength mean that the
muscles are much better at

• maintaining powerful movements, e.g. cycling and
  swimming
• lifting heavy objects, e.g. weight lifting and
  gymnastics
• throwing implements, e.g. shot put and javelin
• hitting objects, e.g. cricket
• pushing heavy objects, e.g. the scrum in rugby
• pulling, e.g. tug of war and rowing

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Speed
Speed is sometimes defined as
the ability to cover a given distance in the
fastest time possible
However, there are two types of speed
Whole Body Speed
Limb Speed
moving an individual body part or parts as fast
as possible
moving the whole body as fast as possible over a
given distance
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How is Speed Tested?
A persons level of speed can be measured using a
varietyof tests, which are carried out in
different ways.
The speed test you need to know is...
The 30 m Shuttle Run
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The Shuttle Run
The Shuttle Run test measures whole body speed.

• First mark a distance of 30 metres on a suitable
  surface,with a cone at each end.
• Stand behind the cone at the start and on the
  command go run to the opposite set of cones.
• Carryout the task twice, timing each attempt
  using a stopwatch and record the quickest time.

The faster the time, the better the levels of
whole body speed.
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Activities Requiring Speed
Speed is an important component of fitness in all
sports activities, although some depend upon it
more than others.
Good levels of speed allowperformers to

• make the whole body move fast to meet a
  particular demand of a sport, as seen in the 100
  metres, or hockey when a player sprints to
  receive a ball.
• make a specific body part move as fast as
  possible to throw or strikean object. Fast
  bowling in cricket requires a fast arm movement,
  as does serving in tennis.

In short, the muscular, skeletal, respiratory and
circulatory systems have become much more
efficient at creating speed.
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100 Metres and Speed
The aim of this athletics event is to move the
body as fast as possible over 100 metres.
The athlete who has developed greater whole body
speedwill be able to perform the task better.
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100 Metres and Speed
The aim of this athletics event is to move the
body as fast as possible over 100 metres.
The athlete who has developed greater whole body
speedwill be able to perform the task better.
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Hockey and Speed
The aim of Hockey is to gain possession of the
ball, keep it, move towards the opponents goal,
and score.
Whole body speed and limb speed are therefore
extremely useful for all players.
Whole body speed allows players to sprint in
order to

• get away from an opponent and move into space
• receive a pass or intercept a ball
• tackle an opponent
• go round an opponent with the ball

Limb speed is essential for the goalkeeper, who
must react quickly and produce fast movements of
the arms and legs, to stop shots on goal.
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Suppleness
Suppleness can be defined as
the range of movement around a joint
It is also known as
flexibility
mobility
or
Reaching in rock climbing
Reaching in rugby
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Testing Suppleness
A persons level of suppleness can be measured
using a variety of tests, which are carried out
in different ways.
Sit Reach Test
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Suppleness - The Sit Reach Test
This test measures suppleness in the lower back
and the back of the legs.

• The person must sit on the floor with their legs
  together and place their feet against the box,
  keeping the legs straight.
• They then slowly reach as far as they can along
  the box, with both hands together.

• This position is held for 3 seconds, during which
  the distance reached along the box is recorded.

The higher the score, the better the levels of
supplenessin the lower back and the back of the
legs.
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Once the Sit and Reach test has been completed,
the following chart can be used to check your
degree of suppleness
Below 5
17 to 13
Above 17
Locate the following people on the chart above
1) Becky was able to reach 23cms
2) Ian was able to reach 4cms
3) Stewart was able to reach 17cms
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Activities Requiring Suppleness
Suppleness can be described as
the range of movement around a joint
It is an extremely important aspect of fitness in
all sporting activities.
A performer with a good level of suppleness, is

• able to adopt a more efficient body position, as
  seen in swimming, or serving in tennis.

• less likely to suffer an injury, evident in
  sprinting where supple legs and hips are vital.

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Gymnastics and Suppleness
The aim of gymnastics is
to create a sequence of movement using a variety
of skills,on a given piece of equipment
A gymnast who has supple joints will be able to
perform a wider range of skills which are more
difficult, such as the
Typical pieces of equipment...

• Asymmetric bar
• Floor
• Horse
• Parallel bars
• Rings

• Handstand
• Double somersault

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Swimming and Suppleness
In swimming, the performer must swim as fast as
possible over a given distance using one of 4
strokes

• Front Crawl
• Back Crawl
• Breast Stroke
• Butterfly

For the Butterfly stroke, supple shoulders allow
the swimmer to rotate the arms more efficiently.
This will result in the arms being able to exert
much greater pulling power on the water.