Fitness Testing Learning objectives https://members.

gcsepod.com/sh
ared/podcasts/ch
To recall the components of fitness. apter/73720

To describe the relative importance of these components for

physical activity and sport.

To understand the individual testing protocols for the

components of fitness.

To be able to interpret data relating to fitness tests and analyse

against normative values.

To understand how, when these tests would be used

Components of fitness
Every sport requires different components of fitness depending on
the demands of that event.

Think. Pair. Share - Discuss what components of fitness

are important to a gymnast and why?
Components of fitness
There are 11 components of fitness to remember:

How many can you remember?

Fitness Makessss Cool Boys Muscleeee ABC RSP

Can you remember any more?

A Agility
F Flexibility
B Balance
M Muscular Strength
C Co-Ordination
C Cardiovascular Fitness
1 Reaction time
(Endurance)
B 2
Body Composition Speed
M 3
Muscular Endurance Power
Fitness Testing
Fitness testing is vital for athletes to monitor and assess
improvements in performance. This is important for goal setting
and motivation.
https://www.youtube.com/watch?v=bRTFCQ3ruog

The results should be used to

design a specific training
programme that works on the
performers area of weakness.
Can you think of any fitness tests?

Do you know what they test?

PAR Q

What do you think each letter of PAR Q stands

for?
P
A
R
Q
PAR Q
What typical
Physical Activity Readiness questions
would be
Questionnaire asked?

Designed to identify any potential

health problems that mean physical
exercise would not be recommended

Information gathered can be used to

make recommendations for training
Complete a PAR Q
Fitness Testing
Once results are collected they will need interpreting against
a set of published standardised readings.

Evaluating the testing

procedure is also
important. Consider
the terms below.
What do they mean?
Fitness Testing

Validity relates to whether Reliability is a question of

the test actually measures whether the test is accurate. It is
what it sets out to important to ensure that the
measure. procedure is correctly
maintained for ALL individuals.

How might you improve validity and reliability?

Fitness Testing
Validity, reliability & practicality can be improved by:

• Being undertaken by experienced testers

• Equipment being calibrated

• Ensuring performers have the same level of motivation to

complete the test to the best of their ability.

• Testing repeatedly to avoid human error.

• What is Validity?
• How can it be improved?
• What is Reliability?
• How can it be improved?
Lesson 2
Learning objectives

To recall the components of fitness.

To describe the relative importance of these components for

physical activity and sport.

To understand the individual testing protocols for the

components of fitness.

To understand how, when these tests would be used

To be able to interpret data relating to fitness tests and analyse

against normative values.
Fitness Tests
Hand Grip Dynamometer for Muscular Strength
Measures the strength of the
performer hand grip strength in Remind me of the
one action. definition?

Protocol:
• No swinging your hand
• Start with your hand up and
bring down to side while This is a sub
pulling in handle maximal test

Look, cover, write, check – how much

can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
Fitness Tests
12 minute Cooper Run for Cardiovascular Fitness
(Aerobic Endurance)
This test is a indication of a performer’s Cardiovascular endurance
and can help to estimate of their VO2 max.
This is a maximal test

Protocol:
• Complete the maximum
distance possible in 12
minutes.

Remind me of the
definition?
Look, cover, write, check – how much
can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
Fitness Tests

Sit and Reach Test for Flexibility

Measures the range of movement at the hips/torso.
This is a sub maximal test

Protocol:
• Legs straight with feet touching the box.
• Push marker as far as possible without bending your knees.

Remind me of the definition

for flexibility?

Look, cover, write, check – how much

can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
PRACTICAL LESSON
Now complete the 3 tests

In pairs –
1 partner to run 12 minute cooper test
1 to complete the Hand grip Test and the Sit and
reach test.
Compare your results to the national averages for
your age (use the results below);

- How do you compare?

- Which category do you fall into?
- Is this component of fitness a strength or a
weakness.
- Give yourself a SMART target for improving
each component.
 Complete the table for your results.

Test Component of Result Comparison SMART Target

Fitness Tested Prior to to National
PEP Average

12 Cardiovascular e.g e.g Very e.g.

Minute Fitness 2000m Good To run 200m more in the 12 minute cooper
Cooper (2000- test after 6 weeks of training. This would
Run 2100) mean I move from the very good to excellent
category when comparing to the national
average.
Sit and
Reach

Hand
Grip
Dynamo
meter
Fitness Tests

Sit and Reach Test for Flexibility

Here is a table of the normative data for a sit and reach test:
Gender Excellent Above Average Below Poor
average average
Male >14 11 - 14 7 - 10 4-6 <4
Female >15 12 - 15 7 - 11 4-6 <4
Fitness Tests

Hand Grip Dynamometer for Muscular Strength

Remind me of the
definition?

Here is a table of the normative data:

Gender Excellent Good Average Fair Poor

Male >56 51-56 45-50 39-44 <39

Female >36 31-36 25-30 19-24 <19
Fitness Tests

12 minute Cooper Run for Cardiovascular Fitness

(Aerobic Endurance)
Here is a table of the normative data:
Men (m) Women (m)
Excellent > 2800 > 2100
Very good 2500-2800 2000-2100
Good 2300-2500 1700-2000
Average 2200-2300 1600-1700
Poor < 2200 < 1600
Lesson 3
Learning objectives

To recall the components of fitness.

To describe the relative importance of these components for

physical activity and sport.

To understand the individual testing protocols for the

components of fitness.

To understand how, when these tests would be used

To be able to interpret data relating to fitness tests and analyse

against normative values.
Starter
Exam questions
3. (i) Usman has a short stride length. To improve his range of
movement he works on his
Flexibility
............................................................................................. a
component of fitness.

(ii) Name a fitness test that Usman could use to monitor

improvement in this component of fitness.

Sit and Reach test

Fitness Tests
Harvard Step Test for Cardiovascular Fitness
(Aerobic Endurance)
Protocol:
• Performers step onto and off the bench/step continuously for
5 minutes. (steady pace)
• Recovery heart rate is then measured.

Look, cover, write, check – how much

can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
Fitness Tests
Remind me of the
Vertical Jump Test for Power definition?

Protocol:
• Performers to reach
up to highest point
without going onto
tiptoes.
• Jump vertically and
touch highest point on
the wall/board.
• The score is the
difference between
the 2 measurements
Look, cover, write, check – how much
can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
• Seargeant Jump Test
• Cooper's 12 minute run Test
• 30m Sprint Test
• Harvard Step Test
PRACTICAL LESSON
Now complete the 2 tests

In pairs –
1 partner to complete Harvard Step test
1 to complete the Vertical Jump Test

Compare your results to the national averages for

your age (use the results below);

- How do you compare?

- Which category do you fall into?
- Is this component of fitness a strength or a
weakness.
- Give yourself a SMART target for improving
each component.
 Complete the table for your results.

Test Component of Result Comparison SMART Target

Fitness Tested Prior to to National
PEP Average

12 Cardiovascular e.g e.g Very e.g.

Minute Fitness 2000m Good To run 200m more in the 12 minute cooper
Cooper (2000- test after 6 weeks of training. This would
Run 2100) mean I move from the very good to excellent
category when comparing to the national
average.
Harvard
Step Test

Vertical
Jump Test
Fitness Tests
Harvard Step Test for Cardiovascular Fitness
(Aerobic Endurance)
Measurement:
1 minute after exercise = take pulse 5mins = 300s x 100
2 minute after exercise = take pulse =30,000 divided by
3 minute after exercise = take pulse 3 pulse score added together

Add 3 scores together and use the following formula:

30,000 / (3 pulse scores) = Harvard Step Test Score
Here is a table of the normative data:
Gender Excellent Above Average Below Poor
Average Average
Male >90 80-90 65-79 55-64 <55
Female >86 76-86 61-75 50-60 <50
Fitness Tests

Vertical Jump Test for Power

Here is a table of the normative data:

Gender Excellent Above average Average Below average Poor
Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cm
Female >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm
Lesson 4
Fitness Testing Learning objectives https://members.
gcsepod.com/sh
ared/podcasts/ch
To recall the components of fitness. apter/73720

To describe the relative importance of these components for

physical activity and sport.

To understand the individual testing protocols for the

components of fitness.

To be able to interpret data relating to fitness tests and analyse

against normative values.

To understand how, when these tests would be used

Starter
Here is a table of the normative data for the Harvard Step Test:

Gender Excellent Above Average Below Poor

Average Average
Male >90 80-90 65-79 55-64 <55
Female >86 76-86 61-75 50-60 <50

Masons hear rates after completing the Harvard step

test were: 130, 125, 120

Calculate his score for the Harvard Step test and

identify which rating Mason would get. (2 marks)

130, 125, 120 = 375

30,000/375 = 80
Rating = Above Average
Fitness Tests

30m Sprint Test for Speed

This is a maximal test
Protocol:
• Performers to cover a straight
30m from a standing start.
• The time taken should be
accurately recorded.

Remind me of the
definition?

Look, cover, write, check – how much

can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
Fitness Tests

1 Minute Sit up Test for Muscular Endurance

The sit-up or press up test assesses muscular endurance of the
abdominals.
Remind me of the
Protocol: definition?
• Athlete performs as many sit
ups as possible to the point of
exhaustion.
• The level of fitness reached
depends on the number of
repetitions completed.
Look, cover, write, check – how much
can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
PRACTICAL LESSON
Now complete the 2 tests

In pairs –
1 partner to complete 30m Sprint
1 to complete the 1 min Sit Up test

Compare your results to the national averages for

your age (use the results below);

- How do you compare?

- Which category do you fall into?
- Is this component of fitness a strength or a
weakness.
- Give yourself a SMART target for improving
each component.
 Complete the table for your results.

Test Component of Result Comparison SMART Target

Fitness Tested Prior to to National
PEP Average

12 Cardiovascular e.g e.g Very e.g.

Minute Fitness 2000m Good To run 200m more in the 12 minute cooper
Cooper (2000- test after 6 weeks of training. This would
Run 2100) mean I move from the very good to excellent
category when comparing to the national
average.
Harvard
Step Test

Vertical
Jump Test
Fitness Tests

30m Sprint Test for Speed

Here is a table of the normative data:

Time to run 30 meters (in seconds)
rating men women
very good < 4.80 < 5.30
good 4.80 - 5.09 5.30 - 5.59
average 5.10 - 5.29 5.60 - 5.89
fair 5.30 - 5.60 5.90 - 6.20
poor > 5.60 > 6.20
Fitness Tests

1 Minute Sit up Test for Muscular Endurance

Here is a table of the normative data:

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7
Fitness Tests

1 Minute Sit up Test for Muscular Endurance

Here is a table of the normative data:

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2
Lesson 5
Fitness Testing Learning objectives https://members.
gcsepod.com/sh
ared/podcasts/ch
To recall the components of fitness. apter/73720

To describe the relative importance of these components for

physical activity and sport.

To understand the individual testing protocols for the

components of fitness.

To be able to interpret data relating to fitness tests and analyse

against normative values.

To understand how, when these tests would be used

Starter
Which of the following is a test for Speed?

- Vertical Jump Test

- Sit and Reach test
- Harvard Step test
- 30m Sprint test 30m Sprint Test

Describe the protocol for this test.

• Performers to cover a straight 30m from a standing
start.
• The time taken should be accurately recorded.
Fitness Tests
Illinois Agility test for Agility
This is a maximal test
Protocol
• Participant lies flat to the floor
at start
• Run the course travelling up
and back through the cones
• Timed in seconds

Remind me of the
definition? Look, cover, write, check – how much
can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
Fitness Tests

1 Minute Press Up Test for Muscular Endurance

The 1 minute press-up test assesses muscular endurance of the
pectoral, deltoid and bicep.
Remind me of the
Protocol: definition?
• Athlete performs as many
press ups as possible to the
point of exhaustion.
• The level of fitness reached
depends on the number of
repetitions completed.
Look, cover, write, check – how much
can you recall?
Now without using any notes complete the table below

Name of Test Component of What does it test? Protocol

fitness
PRACTICAL LESSON
Now complete the 2 tests

In pairs –
1 partner to complete Illinios Agility test
1 to complete the 1 min Press Up Test

Compare your results to the national averages for

your age (use the results below);

- How do you compare?

- Which category do you fall into?
- Is this component of fitness a strength or a
weakness.
- Give yourself a SMART target for improving
each component.
 Complete the table for your results.

Test Component of Result Comparison SMART Target

Fitness Tested Prior to to National
PEP Average

12 Cardiovascular e.g e.g Very e.g.

Minute Fitness 2000m Good To run 200m more in the 12 minute cooper
Cooper (2000- test after 6 weeks of training. This would
Run 2100) mean I move from the very good to excellent
category when comparing to the national
average.
Harvard
Step Test

Vertical
Jump Test
Fitness Tests

1 Minute Press up Test for Muscular Endurance

Here is a table of the normative data:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above
21-27 23-29 22-30 18-24 15-20 13-18
Average
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below
6-10 7-11 5-9 4-7 3-6 2-4
average
Poor 2-5 2-6 1-4 1-3 1-2 1
Very
0-1 0-1 0 0 0 0
Poor
Fitness Tests

1 Minute Press up Test for Muscular Endurance

Here is a table of the normative data:

Age 17-19 20-29 30-39 40-49 50-59 60-65

Excellent > 56 > 47 > 41 > 34 > 31 > 30

Good 47-56 39-47 34-41 28-34 25-31 24-30

Above average 35-46 30-39 25-33 21-28 18-24 17-23

Average 19-34 17-29 13-24 11-20 9-17 6-16

Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor <4 <4 <2 0 0 0
Fitness Test
Illinois Agility test for Agility
Gender Excellent Above Average Below Poor
Average Average

Male <15.2 secs 15.2secs

- 16.1 16.2 - 18.1 18.2 - 19.3 >19.3 secs
secs secs

Female <17.0 secs 17.0secs

- 17.9 18.0 - 21.7 21.8 - 23.0 >23.0 secs
secs secs

Remind me of the
definition?