Fitness Testing and Training

BTEC Level 2

Carlos Munoz

Task 1 – Quiz (10 mins)

1. What are the 5 lifestyle risk factors in sport? 2. How does alcohol affect performance? 3. What is the negative form of stress? 4. What does a bad diet look like? 5. What can mal nutrition lead to? 6. Explain how smoking can affect health? 7. How could you treat obesity? 8. Why is too much fat dangerous? 9. What may you do to treat stress? 10. What aspect of fitness will smoking most affect?

Match terms and definitions

sit and reach test strength Multi stage fitness test power40m sprint test aerobic endurance Vertical jump test speed Skin fold test flexibility 1 minute sit up test muscular endurance 1 minute press up test body composition1 repetition maximum test aerobic endurance1.5 mile run muscular endurance

Session aims

• To know how to carry out fitness tests for different components of fitness, recording results accurately (P4)

• Interpret tests results and personal fitness levels (P5)

Pre test protocols

• It makes the athlete aware of what is involved in the exercise testing and any risk that there may be

Validity and Reliability

• Validity considers whether the test measures what it is supposed to measure

• Reliability considers whether the conditions of the test will always be identical, and whether it will give the same results repeatedly

Test Protocols• Body mass index • Skin folds • Bioelectrical impedance • Sit and reach • Vertical jump• T-test • Grip strength dynamometer • 40m sprint • 1 minute sit and reach test • Multi stage fitness test

What does it look like?

http://www.youtube.com/watch?v=7l7Vi

Exz1S0

Task 2

1. In pairs, look at your fitness test and read the information sheet (4 mins)

2. Present your test to your table, whilst those listening fill in the worksheet (8 mins)

Body composition

• A persons body weight can be split into two types; fat mass and lean body weight

– Lean weight is seen as ‘healthy weight’• Muscle, water, bone, organs, connective tissue

– Fat is seen as ‘unhealthy weight’ • Fat (adipose tissue)

Body mass index

• This is worked out by using; BMI = weight (kg)

Height (m) X Height (m)

• Task 3, using the above formula work out your BMI

Classification BMI (kg/m2)

Underweight < 18.5

Normal 18.5 – 24.9

Overweight 25 – 29.9

Obesity 30 – 34.9

Obesity II 35 – 39.9

Extreme Obesity > 40

Flexibility

• The test is specific to a particular movement or joints, thus there is no one set test

• The most popular test is the sit and reach test

Procedure • Sit on the floor with the legs stretched outwards • The soles of the feet are placed flat against the box• Both knees should be locked and pressed flat to the floor -

the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible

• Ensure that the hands remain at the same level, not one reaching further forward than the other

• http://www.youtube.com/watch?v=-Urg0Ymha34

men women

cm inches cm inches

super > +27 > +10.5 > +30 > +11.5

excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5

good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5

average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0

fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0

poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0

very poor < -20 < -7.5 < -15 < -6.0

Scoring system

Aerobic capacity

• The multi stage fitness test is used to assess aerobic capacity

Procedure • This test involves continuous running between two lines 20m apart in

time to recorded beeps, thus it is called the bleep test • Subjects stand behind one of the lines facing the second line, and

begin running when instructed by the cd or tape• The speed at the start is quite slow. The subject continues running

between the two lines, turning when signalled by the recorded beeps.

• After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds.

• The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends

• http://www.youtube.com/watch?v=G9TuvzkaOKg

men women

excellent > 13 > 12

very good 11 - 13 10 - 12

good 9 - 11 8 - 10

average 7 - 9 6 - 8

poor 5 - 7 4 - 6

very poor < 5 < 4

Scoring system

Strength • The 1 Repetition maximum in

a test of strength

• It is specific to the muscles of the exercise

• Upper body strength is often measure with the 1RM Bench press

• http://www.youtube.com/watch?v=XXBo_qpkegg

Procedure • After a good specific warm up the subject should rest for 4 minutes and

focus on the task ahead • He should then perform the one-rep-max attempt with proper

technique

• If the lift is successful, rest for another two to four minutes and increase the load 5-10%, and attempt another lift. If the subject fails to perform the lift with correct technique, rest two to four minutes and attempt a weight 2.5-5% lower

• Keep increasing and decreasing the weight until a maximum left is performed

• Selection of the starting weight is crucial so that the maximum lift is completed within approximately five attempts after the warm-up sets

1 Rep Max Bench Press Table for adults (weight lifted per bodyweight)

Rating Score (per body weight)

Excellent > 1.60

Good 1.30 - 1.60

Average 1.15 - 1.29

Below Average 1.00 - 1.14

Poor 0.91 - 0.99

Very Poor < 0.90

Scoring system