Unit 1 – Fitness for Sport & Exercise

1. Unit 1 – Fitness for Sport & Exercise Topic C.1: Fitness test methods for components of fitness BTEC First Award in Sport The Next Generation (NQF)

2. Fitness Test Methods BMI, BIA, Skinfold • Multi stage fitness test • Forestry step test • VO2 Max Aerobic Endurance Body Composition One-minute press-up and one minute sit-up Grip Dynamometer Muscular Endurance Fitness Test Methods Strength Speed and agility Anaerobic power Illinois agility run Speed Flexibility Vertical jump test 35m sprint Sit and Reach

3. Flexibility • Test: Sit and Reach Test • Procedure: Usually measured in CM or inches. • Keep legs straight, feet on box, reach to hold as far as possible for 3 seconds. • Tests flexibility in the HAMSTRINGS

4. Strength • Test: Grip dynamometer • Procedure: Measured in KgW. • The handle of the grip dynamometer is adjusted to fit the size of the performers hand • The dynamometer is set to zero • The dynamometer is held horizontally to the side, squeezing as hard as possible whilst lowering • The performer breathes out whilst lowering the dynamometer and does not touch the side of the body at the end of the movement • The performer has 3 attempts, resting for 30 – 60 seconds between each attempt

5. Aerobic Endurance • Test: Multi-Stage fitness test (bleep test). • Procedure: • Used to predict the maximum amount of oxygen (VO2 max) that a performer can take in and use during exercise • The test requires performers to complete 20m shuttle runs to a pre-recorded beat • The test is progressive therefore the speed at which the performer must run increases after each minute • The test stops when the performer cannot keep up with the speed

6. Aerobic Endurance........ • Test: Forestry step test • Procedure: The purpose of this test is to determine aerobic fitness using a simple test and minimal equipment . See this link for detailed information: http://www.topendsports.com/testing/tests/step-sharkey.htm

7. Speed • Test: 35m sprint • Procedure: • The performer should perform a short warm up as it is a maximal effort test • The performer begins at the start line and on a signal sprints as fast as possible for 40 metres • The time is recorded and this provides the score for the test.

8. Speed and agility • Test: Illinois agility run test • Procedure: • Run at speed changing direction • Time is recorded in seconds

9. Anaerobic Power • Test: Vertical jump test • Procedure: • The athlete stands side on to a wall and reaches up with the hand closest to the wall. • Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. • This is called the standing reach height. • The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.

10. Muscular Endurance • Test: One-minute press-up and one- minute sit-up. • Procedure: • The performer must complete as many press ups or sit ups as possible within 60 seconds • The number of press ups completed provides the score for the test

11. Body Composition • Test: Body Mass Index (BMI) • Procedure: • The performer must measure the height and weight HEIGHT • The performer removes their shoes and stands upright, feet together, hands by sides, eyes looking straight ahead • Heels and buttocks should be in contact with the wall • A stadiometer or ruler is placed against the wall on top of the head

12. BMI continued... WEIGHT • The performer removes weight and large items of clothing TO CALCULATE BMI (Kg/m2) • divide your weight in kilograms (kg) by your height in metres (m) • then divide the answer by your height again, to get your BMI • See this hyperlink for helpful info and a video.... • http://www.nhs.uk/chq/pages/how-can-i-work-out-my-bmi.aspx?categoryid=51&subcategoryid=165

13. Body composition • Test: Bioelectrical Impedance Analysis (BIA) • Procedure: • 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', and is accurately measured by body fat scales. • When set against a person's height, gender and weight, the scales can then compute their body fat percentage.

14. Body composition • Test: Skinfold Testing • Procedure: • Ensure that all of the skinfold measurements are located on the right side of the body and that the measurements are taken in millimetres • Pick up the skinfold between the thumb and the index finger so as to include two thicknesses of skin and subcutaneous fat • Apply the callipers about one centimetre from the fingers and at a depth about equal to the thickness of the fold • Very slightly release the pressure of the fingers so the greater pressure is exerted by the calliper

15. Skinfold continued....... • Repeat the procedure three times as the measurement may vary and take an average • In order to standardise, measurements should be taken by the same person and at the same time of day, preferably in the morning • Add the results of each measurement to get a total value in millimetres