Fitness Components & Testing

Pre-Tests (Prior to training):

To identify strengths and weaknesses.

For planning an appropriate training program.

To assist with goal setting and motivation.

Post-Test (During and after training)

To monitor and assess effectiveness of the program.

To monitor the progress of the athlete

To identify areas of the training program that need modifying.

Purpose of Fitness Testing.

Laboratory tests are those tests conducted under clinical

laboratory conditions.

They are the preferred means of assessing fitness components

(especially for elite athletes) because they provide the most

accurate indication of functional abilities.

Disadvantages : laboratory tests often require the use of

expensive and sophisticated equipment, controlled

environments, qualified personnel and considerable amounts of

time to complete, so they can be prohibitive to use.

Field tests are an easily administered alternative using readily

available and inexpensive equipment. They provide reasonably

accurate estimates or predictions of fitness levels. They also

allow simultaneous testing of large groups.

Disadvantage : Not as accurate as laboratory tests.

Types of Fitness Tests

Relevant and Specific to the particular activity, fitness components and energy systems used or required in a given activity. Eg cyclists should do cycling tests, runners, running tests etc. In simple terms the test should as closely as possible

simulate or replicate the game or performance situation.

Valid and Reliable. The tests should actually measure what they claim to measure. A test claiming to measure aerobic capacity should be of sufficient

duration to test the aerobic system. Tests must be reliable — that is, it must be able to be replicated with consistently accurate results.

Interpretable and Comparable. Meaning the athlete should receive feedback

about:

• what the results represent (good, average or poor performance)

• how the results compare with previous results

• how the results compare to those of other athletes in the reference group

• the consequences and implications of the results.

Criteria for selecting fitness tests

The term fitness test battery refers to a selection of tests that have been grouped to provide a comprehensive fitness profile. These test batteries are often formulated by

sporting bodies to provide a common set of tests for teams and individuals from within that sporting field. Two fitness test batteries that are widely used within Australian schools are the 1997 ACHPER Australian Fitness Education Award and the Sport

Search Fitness Program.

Advantages of using a fitness test battery

First, a test battery has usually been checked for reliability

and validity, and arranged to avoid double testing of the same component.

Second, batteries often provide a means of evaluating results on the basis of norm-referenced standards or criterion-referenced standards.

They may also provide a way of calculating an overall score for each participant.

Further, test batteries serve as common denominators among groups.

Disadvantage is that test items may not always be specific to a sport’s requirements. Selecting individual tests can produce the most

customised group of tests.

Fitness Tests Battery

Pre-Testing procedures (Before any fitness testing)

The following is a checklist of recommended procedures and precautions:

The individual is fully informed about and familiar with the procedures

and format of the test (s).

They have not consumed food within two hours of the testing.

They are wearing appropriate clothing and footwear.

They have avoided heavy or intense exercise on the day before testing.

They have given consent and obtained appropriate medical clearances.

Post-Testing procedures

To gain accurate post test data the following conditions must be met:

Test conditions should be replicated including:

Time of day

Temperature

Order of tests

Physical and mental states.

Fitness Testing Protocol

Muscular Strength

Definition: 'The force that a muscle of group of

muscles can exert in a single maximal contraction'.

Factors affecting:

Cross-sectional area (Larger = more force)

Muscle length and joint angle. (120 degrees = best

angle for force application)

Fibre type (White fibres apply more force)

Sex (Males have larger x-sectional area)

Muscle type (Pennate muscle allows greater force.

Fusiform allows greater range)

Speed (As speed of contraction increases amount

of force decreases)

Muscular Strength (cont..) Muscular Strength Tests.

Handgrip dynomometer.

Push/Pull dynomometer.

1RM Max bench press.

1RM leg press

Abdominal strength (Sit ups)

Chin ups

Dips.

Sports : Weightlifting, wrestling, gymnastics and contact sports.

Muscular Power Definition: 'The ability to use strength quickly in an explosive effort'

Factors affecting: The efficiency of the A.T.P. C.P. system.

Requires high percentage of white fibres.

Tests : Standing long jump.

Vertical jump.

Basketball throw test.

Sports : Throwing, jumping, sprint starts and kicking. (Any sport requiring explosive movements)

Local Muscular Endurance.

Definition: ' The ability of the

muscle to contract at less than

maximal effort (sub- maximally) for

long periods of time' (Actions that

are repeated 30 times or more)

Factors affecting:

Oxygen delivery

Myoglobin levels

No. of mitochondria

In some activities the ability to tolerate and remove

lactic acid.

Local Muscular Endurance (cont…)

Local Muscular Endurance Tests:

Max Sit up test.

Curl up test

Pull up & Modified pull up test

Chair push up test.

Flexed arm hang (isometric test)

Maximum Bench Jumps (30sec)

Sports: Kayaking (arms)

Distance swimming (arms and shoulders)

Distance running (legs).

Any activity requiring either isotonic or isometric

contractions for long periods of time.

Aerobic Capacity.

Definition ; ' The ability to keep performing

tasks using the whole body for extended

periods where the energy is produced

aerobically '. (Considered one of the most

important fitness components)

Factors effecting;

Oxygen delivery to the muscles

The efficiency of the heart to blood.

The efficiency of the lungs to take in air.

Diffusion capacity at the alveoli

Ability to remove wastes such as CO2.

Aerobic Capacity (cont…) Aerobic Capacity Tests:

Vo2 max laboratory tests

Usually on a treadmill and requires sophisticated equipment to measures actual oxygen uptake. They are usually maximal tests but can also be of a sub-maximal nature. Lab tests are not commonly used.

Advantages of maximal tests : Very accurate. Accurate norms available.

Disadvantages of maximal tests : Require costly equipment, are extremely stressful and therefore dangerous to certain individuals, are time consuming etc.

Field tests: These are based on the assumption that there is linear relationship between heart rate and oxygen uptake and work rate and oxygen uptake. They are often sub-maximal test, but certain field test can be of a maximal nature. Estimates of Vo2 max can be made using data from sub-maximal exercise by predicting oxygen uptake on the basis of this relationship

Advantages of sub-maximal field tests : Easy to administer, less demanding therefore safer, don’t require expensive equipment or facilities etc.

Disadvantages of sub-maximal field tests : Less accurate, fewer reliable norms.

Aerobic Capacity (cont..) Aerobic Capacity Tests:

Step tests:

• Harvard step test

• Kasch–Boyer step test

Cycle ergometer tests:

• Astrand–Rhyming ergometer test

• Physical work capacity (PWC170) test

• YMCA cycle ergometer test

Run tests:

• Cooper’s 12-minute run test

• Multi-stage 20-metre shuttle run test

• 1.6-kilometre run test 4

Other tests:

• 12-minute swim test

• 10 metre multi-stage shuttle swim test ( See your text to revise each of these tests)

Sports:

All sports requiring continuos activity for extended periods. Some particular examples include; Distance running, cycling and swimming, triathlon, rowing etc. It is considered beneficial in virtually all sports as an aid to recovery ability and in the general community for cardiovascular health.

Anaerobic Capacity. Definition: ' The ability to put body parts into motion

quickly and to sustain high intensity efforts where the

energy is supplied anaerobically‘

Factors affecting:

Ability to produce A.T.P.

Ability to tolerate lactic acid.

Fibre type (White\Fast twitch suited to speed activities)

Specific to muscles and muscle groups.

As load or distance increases speed decreases.

Flexibility. ( Greater joint mobility allows greater force

application )

Anaerobic Capacity cont..

Anaerobic Capacity (Speed) Tests:

Alactacid tests (A.T.P\C.P system energy production)

Margaria stair run test

15,40 & 50m sprint tests.

Repco peak power test

Phosphate recovery test

Lactacid tests (Lactic acid system energy productions)

400m run

Wingate 60sec cycle ergometer test.

Sports:

Sprinting up to 400m, jumping, throwing, power

lifting, sprint cycling and swimming and all

activities that require quick movements from either

some or all body parts.

Flexibility

Definition ; ' The range of movement or mobility that a limb has around its

joint.'

Factors affecting:

The type of joint and the joint capsule (Main Factor) eg Ball and Socket

joint has greater range than a hinge Joint.

The elasticity of the muscles ligaments and tendons

Resting length of the muscles

Body build ( Excessive fat or muscle can reduce mobility)

Sex (Females are generally more flexible than males)

Age (Flexibility decreases with age)

Flexibility (cont…)

Flexibility Tests:

Static tests (The ability to use the joint through a

great range of movement)

Sit and reach (Hamstrings\lower back)

Shoulder hyperextension.(Shoulders)

Trunk hyperextension (Lower back)

Dynamic tests ( The ability to use the joint and

the muscle through a full range of movement

with speed and without resistance)

Bend, twist and touch test.

Sports

It is generally accepted that virtually all sports

can benefit from increased flexibility. Particular

sports where flexibility is essential would include

gymnastics and hurdling.

Agility Definition : 'The ability to change the position of the

body quickly and precisely while maintaining balance‘

Factors affecting : Speed

Power

Co-ordination

Balance

Reaction time

Flexibility

Agility (cont…) Agility Tests

Illinois agility test.

Vic Fit agility test.

Squat thrust test.

Semo agility test.

Sports:

Any sport which requires sharp directional changes with speed and balance. This includes most team sports in evading the opposition or recovering quickly after falling over. Other sports such as martial arts, wrestling, judo, boxing, tennis and gymnastics also require a high level of agility.

Neuro-Muscular Fitness Components

Definition :

The term ‘neuromuscular’ refers to the interplay of the nervous and muscular

systems. Neuromuscular fitness influences a players’ ability, for example, to

control a gradual or sudden shift in balance, to react quickly to changing

circumstances and/or to efficiently co-ordinate a series of movements.

There are 3 key Neuromuscular Fitness Components

Balance Reaction time Co-ordination

Neuro-Muscular Fitness Components

Balance is the ability of the body to remain in a state of equilibrium while performing a desired task.

There are two recognised types:

Dynamic balance, which involves keeping the body’s balance under control while moving

Static balance, which involves keeping the body’s balance under control while not moving.

Important for:

• running a bend in a 200-metre athletic race

• sprinting down the sideline in a Rugby Union game

• performing a 60-second aerobics routine

• performing a handstand in a gymnastics routine

• standing on one foot while shooting at the goal in netball.

Jeff Farmer is displaying excellent ‘Dynamic’ balance as he changes direction

Balance is one of the discriminating characteristics of elite and average performers.

Neuro-Muscular Fitness Components

Reaction time is the speed with which an

individual can react to an outside stimulus

The average reaction time is 0.2 second. It the

ability of the brain to react to various outside

input sources, process them, select a response,

then activate the expected muscular response.

Important for:

• reacting to the starter’s gun in a sprint race

• deciding which player is in the best position to receive a pass in basketball

• judging the probable direction of the ball from an opponent’s back swing in tennis.

Neuro-Muscular Fitness Components

Coordination is the ability to link together a series of

muscular movements so they appear to be well controlled and efficiently executed.

Important for:

• dance, aerobics and ballet • discus throwing

• hitting a cover drive for four in cricket

• scoring from a netball shot

• spiking in volleyball

• all routines in gymnastics.

It is difficult to contemplate any activity that does

not require coordination to some extent. We tend to

take for granted our ability to connect a number of

closely or loosely linked movements, which result in

varying degrees of expertise.

Body Composition

Body Composition Measurements.

Body composition refers to the relative proportions of

bone, muscle and fat within the body. It can be assessed

in a number of ways, including underwater weighing

(hydrodensitometry) and skinfold measurements.

Other methods to identify fat proportions and appropriate

body weight include :

Body mass index .

Waist to hip ratio.

Body Typing is also a means of assessing body composition.

The End