1.1.

4 Health Related Fitness Testing

Starter:

Lesson Objectives By end of this lesson you should be able to:

Describe what is meant by PAR- Q

Understand the need to assess fitness levels

Conduct the health related fitness tests and work out the level.

Assessment for Learning

A*/A How can you improve the components of fitness? Explain how the are an advantage to an athlete. B/C Can you define all fitness components correctly? C/D Can you list the fitness components and categorise them correctly?

Assessing your fitness levels

Personal readiness PAR-Q (Physical Activity Readiness Questionnaire) Before starting an exercise programme you must make sure you are ready to do so. You should go and see your doctor and have a medical examination. Why is it important for someone to complete a PARQ? Please complete a PARQ

Fitness Testing
Before starting an exercise programme, you should know what you are looking to improve. These components should be tested before starting the exercise programme to give baseline data.

Why is this important to do?

Cardiovascular Endurance

THE MULTISTAGE FITNESS TEST

-Athlete runs a distance of 20m, placing his/her foot over a line marked by cones at both ends. The participant must complete the distance between the sound of two bleeps. The bleeps come at progressively shorter intervals so the speed in between must increase. The test measures your cardiovascular fitness. the higher this is the fitter you are.

THE 12 MINUTE RUN - (THE COOPER RUN TEST)

The athlete must run usually around a 400 metres track for a period of 12 minutes, aiming to run as far as possible. When finished the distance should be calculated to the nearest 100 metres The test also measures your VO2 max. The further you can run the fitter you are

Strength
Static strength to push
against the other pack in the scrum.

Explosive strength to
take a tap penalty then sprint.

Dynamic strength to
last the whole 80 minutes.

Hand Grip Strength Test

Tests muscular strength in the hand. Using a Hand Grip Dynamometer and squeeze as tight as you can Take 3 recordings and work out the mean (average)

Flexibility

Sit and Reach Flexibility Test

Tests measures of flexibility of the hamstrings Aim is to measure how far beyond the toes the athlete can reach If you can just reach your toes you score a zero

Muscular Endurance

Harvard Step Test

Test measures cardiovascular endurance and muscular endurance Athletes use power to propel themselves and objects in a certain distance

Often counting helps: 1-2-3-4

30 Second Sit-Up/Press-Up Test

the arms and shoulders (press-ups) the abdominal region (sit-ups) both activities can be modified if need be, for example - if body weight is too heavy for press ups

Body Composition

BMI Test
Lets you find out your percentage of body fat and weight of body fat. You need to input your current weight height and age.

Health Related Components Tests