Evaluating and Improving

Assessing the body’s readiness for exercise and training

Learning Objectives Explain the methods that help to assess the body’s readiness for

exercise and training Identify and describe the structure and methods of tests for fitness

and readiness for exercise Show an understanding of the validity of tests and measurements,

and the safety features of tests

Assessing Cardiovascular fitness

The level of someone’s endurance is indicated by their VO2 maxThis is the maximum amount of O2 an individual can take in and

utilise in one minuteThe potential VO2 max of a person can be predicted with the

MULTISTAGE FITNESS TEST (bleep test)Can you describe this test?

CV Endurance Test – Multistage fitness test Use Pg 72 to describe this test and talk about safety factors To work out someones VO2 max potential - see sheet

Multistage Fitness Test Advantages Large groups can do it Measures maximum effort, most others don’t Disadvantages Motivation of the individual can affect results Scoring can be subjective (some can be more lenient than others) Environment conditions can affect it (if outside)

Multistage Fitness Test Safety Factors of the Multistage Fitness Test Use Pg 72 to note the safety factors you need to take into acount:

Multistage Fitness Test How do you ensure that the test is valid? Use the video to help you

Assessing Flexibility

This can be assessed via the ‘Sit and Reach’ test Measures the persons lower back and hamstring flexibility The validity of the test depends on how strictly it is conducted, also

how motivated the person is to do their best This test only measures certain parts of the body’s flexibility

Assessing Flexibility Use Pg 73 to describe this test

Sit and Reach Test Advantages Extensive data to use for comparison Simple and quick to do Disadvantages Variations in arm and leg length can obscure results Most norms are based on no warm up, so to compare the same

routine must be had.

Sit and Reach Test How do you ensure that the test is valid? Use Pg 74 to help

Assessing Body Composition This can be done in a number of ways Skinfold measurements – Use Pg 74 to describe it

Skinfold Measurements d Triceps

Biceps

Subscapular Anterior suprailiac

Skinfold Measurements These are used extensively to assess body composition It is much easier to do than Hydrostatic Weighing, and costs a

fraction of the price It is best to do a number of sites, then do the test again in a week or

so again if you are looking to work out someone's percentage body fat.

Skinfold Measurements What factors will effect the validity of this test? Use Pg 75 to help

Assessing Strength Use a grip dynaometer that assesses grip strength. This is thought to be a good indication of overall upper body

strength. The dynaometer will give a reading when you grip it, this can be

compared to others

Grip Dynaometer What factors will effect the validity of this test?

Assessing Speed The use of sprint tests over a set distance e.g. 30m

30m Sprint What factors will effect the validity of this test?

30m Sprint Are there any safety factors of this test?

Health Screening This is an essential part of fitness testing, for sport but also for

general exercise The most common health screening measurements are: Body mass index (BMI) Blood pressure Cholesterol Glucose Resting Heart Rate Hydration Flexibility We will focus on some of these

Heart Rate What can affect your heart rate? Stress Illness Time of day Caffeine Food Alcohol Altitude Temperature Cardiac drift (see Pg 76)

Heart Rate How do you measure heart rate? See Pg 76 ‘practical applications’ But how do you do it manually?

Blood pressure What is the instruments name that measures blood pressure? Explain how you take a persons blood pressure What are the acceptable healthy blood pressures?

Body Mass Index (BMI) This is a measurement of a persons body composition. BMI is calculated by taking a persons weight and dividing it by their

height squared. The higher the BMI, the more fat is present. However this is only

one indication and other issues such as body type should be considered too.

The BMI does not apply to elderly people, pregnant women or highly trained athletes.

Underweight <20

Healthy range 20-25

Overweight 25-30

Obese >30

Body Mass Index (BMI) http://buyduromine.info/bmi-calculator/

Health and safety Checks should be done before any testing session, including: (pg 79) 1. 2. 3. Each time a test is done you should go through the process: (pg 79) 1. 2. 3. 4. 5. 6.

Health and safety Each test should be valid for the individual, tests should be: (pg 79) 1. 2. 3. 4. So when you do a test you should consider: (pg 79) 1. 2. 3. 4.

Health and safety Results from the tests can be used to: (pg 79) 1. 2. 3. 4. 5. 6. The following may impede on the reliability of the tests: (pg 79) 1. 2. 3. 4. 5. 6. 7.

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