What’s My Score? Evaluation in Physical & Health Education Chapter 10 Sport Books Publisher

Objectives To develop an appreciation of the usefulness and application of testing, measurement, and evaluation To outline the criteria for the evaluation and selection of tests in physical and health education To become familiar with a variety of practical and economical tests that are useful to physical education teachers and students in various performance areas To administer these tests in a reliable and valid manner Sport Books Publisher

Introduction Sport Books Publisher

Introduction Evaluative decisions are made everyday The soundness of these decisions varies with the information used to make them Many of our decisions are based on the results of past or current research and testing that has been conducted Sport Books Publisher

The Decision-Making Process ACCUMULATE INFORMATION MAKE A DECISION ORGANIZE INFORMATION EVALUATE INFORMATION DRAW CONCLUSIONS Sport Books Publisher

Factors to be Considered in the Process… MAKE A DECISION ACCUMULATE INFORMATION VALIDITY ORGANIZE INFORMATION RELIABILITY OBJECTIVITY EVALUATE INFORMATION DRAW CONCLUSIONS Sport Books Publisher

Purposes of Testing and Evaluation Sport Books Publisher

Purposes of Testing and Evaluation The use of specific tests to evaluate performance can be a great source of motivation However, valid, reliable, and effective tests must be selected in order to benefit the individual being tested Sport Books Publisher

Six Purposes of Testing and Evaluation Placement Diagnosis Prediction Motivation Achievement Program Evaluation Sport Books Publisher

1. Placement Initial tests can be used to group individuals on the basis of skill level or ability Such grouping allows for the most efficient and effective use of time for training Sport Books Publisher

2. Diagnosis After administering a test, the results must be evaluated Performances can be evaluated Deficiencies and weaknesses can be identified These results determine what specific areas should be focused on during training Sport Books Publisher

3. Prediction Specialized tests can be used to predict future results and performance These tests have varying degrees of success in their capacity to predict future events Tests and measurements assist in the accuracy of our predictions Sport Books Publisher

4. Motivation Most individuals need the proper motivation if they are to put forth their full effort Measurement and evaluation can be stimulating and challenging enough to increase individuals’ motivation levels Sport Books Publisher

5. Achievement Measurement and tests allow achievement to be evaluated In order to objectively and accurately measure achievement, a set of objectives must be established prior to testing Sport Books Publisher

6. Program Evaluation Allows for the determination of whether a program has successfully achieved its objectives Often related to budgetary constraints Sport Books Publisher

Norms - Your Reference Perspective Norm-referenced standards are established from numerous previous trials The standards reflect achievement relative to a clearly defined subgroup or population These standards allow comparison of one’s performance against pre-established norms Can be used to identify athletic talent based on an individual’s performance relative to established norms Can indicate where improvements are needed Can provide a starting reference point from which to compare subsequent performances Sport Books Publisher

Reliability and Validity Sport Books Publisher

Reliability Refers to the consistency or repeatability of test scores, data, or observations A test is reliable if measurements are the same each time the test is administered to the same individual Using a target on a dart board as an example, reliability refers to the ‘clustering’ or ‘spread’ in reference to the placement of each dart thrown Sport Books Publisher

Reliability refers to the consistency of test scores Sport Books Publisher

Validity A trait that is possessed by the instrument or test being used The extent to which a test measures what it proposes to measure Using a target on a dart board as an example, validity refers to the placement of each dart thrown relative to an established standard or intended target (distance from the ‘bull’s eye’) Sport Books Publisher

Validity Validity refers to the extent to which a test measures what it proposes to measure Sport Books Publisher

Reliability and Validity In order to be deemed valid, a test must be reliable and relevant, and measure what it reports to measure Sport Books Publisher

Assessing Physical Fitness Sport Books Publisher

Fitness Tests Measuring Aerobic Capacity 12-Minute Run-Walk Test 1-Mile Run or Walk Test 2400-Metre Endurance run YMCA 3-Minute Step Test Queen’s College Step Test Sport Books Publisher

Measuring Aerobic Capacity Aerobic capacity is a reflection of an individual’s cardiorespiratory endurance Aerobic capacity can be measured with the use of either laboratory or field tests Sport Books Publisher

Measuring Aerobic Capacity - Lab Tests In the laboratory, measurement of VO2 max is achieved during a graded exercise test to exhaustion Laboratory tests can be rigorous, time-consuming, and require the use of expensive equipment Sport Books Publisher

Measuring Aerobic Capacity - Field Tests Field test are often used as an alternative to lab tests as they predict VO2 max using various calculations Some of these involve running tests and step tests Sport Books Publisher

Measuring Aerobic Capacity - Field Tests Aerobic capacity is estimated from the heart rate response or recovery heart rate following activity Standardization of tests is crucial to the accuracy of field tests Sport Books Publisher

12-Minute Run-Walk Test Can be used with: Equipment required: Males and females, from junior high school to college age Equipment required: Stopwatch, whistle, distance markers Goal of test: To run or walk around a predetermined course as many times as possible in 12 minutes Test Score: Distance covered during 12-minute run-walk test in kilometres Sport Books Publisher

12-Minute Run-Walk Test Standards Fitness Category Distance Covered by Age (years) 13-19 20-29 30-39 Superior (males) ≥3.01 ≥2.85 ≥2.74 (females) ≥2.45 ≥2.35 ≥2.25 Excellent 2.78-3.00 2.66-2.84 2.53-2.73 2.32-2.44 2.17-2.34 2.09-2.24 Good 2.53-2.77 2.41-2.65 2.35-2.52 2.09-2.31 1.98-2.16 1.92-2.08 Fair 2.22-2.52 2.12-2.40 2.11-2.34 1.80-1.97 1.71-1.91 Poor 2.09-2.21 1.96-2.11 1.91-2.10 1.61-1.91 1.54-1.79 1.53-1.70 Very Poor ≤2.08 ≤1.95 ≤1.90 ≤1.60 ≤1.53 ≤1.52 Fitness classifications based on distance covered (km) Sport Books Publisher

1-Mile Run or Walk Test Can be used with: Equipment required: Males and females, aged 5 through adulthood Equipment required: Stopwatch, a course or track of known dimensions Goal of test: To run or walk a 1-mile distance in the shortest time possible Test Score: Time taken to run 1-mile in minutes and seconds Sport Books Publisher

Norms (min:sec) for the 1-mile run 1-Mile Run or Walk Test Percentile Males Females 90 11:08 11:45 75 11:42 12:49 50 12:38 13:15 25 13:38 14:12 10 14:37 15:03 Norms (min:sec) for the 1-mile run Sport Books Publisher

1-Mile Run or Walk Test VO2 Max Prediction Equation: VO2 max = 132.853 - (0.0769) x W - (0.3877) x A + (6.315) x G - (3.2469) x T - (0.1565) x HR Where, VO2 max = maximum aerobic capacity in ml/kg/min W = weight in pounds A = age in years G = gender (0 for females, 1 for males) T = 1-mile walk time in minutes HR = heart rate in beats per minute Note - this equation is appropriate for individuals aged 20-69 years Sport Books Publisher

2400-Metre Endurance Run Can be used with: Males and females, aged 5 through adulthood Equipment required: Stopwatch, a course or track of known dimensions Goal of test: To run a 2400-metre distance in the shortest time possible Test Score: Time to complete run in minutes and seconds Sport Books Publisher

YMCA 3-Minute Step Test Can be used with: Equipment required: Large groups of people; unfit individuals Equipment required: A 12” bench, a metronome set at 96 beats per minute, a watch, and a timer Goal of test: To step at a cadence of 96 beats per minute up and down a bench for three minutes Test Score: One-minute recovery heart rate Sport Books Publisher

Queen’s College Step Test Can be used with: Males and females, college age or older Equipment required: Bleachers or any bench at a height of 16-17”, a metronome, and a stopwatch Goal of test: To step at a specific cadence (96 for males; 88 for females) up and down a bench for three minutes Test Score: 15-second recovery heart rate Sport Books Publisher

Queen’s College Step Test VO2 Max Prediction Equation: VO2 max (males) = 111.33 -0.42 (HR) VO2 max (females) = 65.81 -0.185 (HR) Where, VO2 max = maximum aerobic capacity in ml/kg/min HR = heart rate in beats per minute Sport Books Publisher

Fitness Tests Measuring Body Composition YMCA Skinfold Test Circumference (Girth) Measurements Sport Books Publisher

Fitness Tests Measuring Body Composition YMCA Skinfold Test Circumference (Girth) Measurements Sport Books Publisher

Measuring Body Composition A feasible, reliable, valid, and popular method used for estimating body composition Measurements of subcutaneous fat are based on the relationship that exists between subcutaneous fat and total body fat Skinfold measurements are made with skinfold calipers The sum of a set of skinfolds indicates the relative degree of fatness of an individual Sport Books Publisher

YMCA Skinfold Test Equipment: Skinfold sites: Skinfold calipers Skinfold sites: Four sites: abdomen, suprailium, triceps, thigh Calculation of % body fat: Males %fat = 0.29288 x (sum of 4) - 0.0005 x (sum of 4)2 + 0.15845 x (age) - 5.76377 Females %fat = 0.29669 x (sum of 4) - 0.00043 x (sum of 4)2 + 0.02963 x (age) - 1.4172 Sport Books Publisher

Norms for Percent Body Fat Rating Males Females 18-25 26-35 Very Lean 4-7 8-12 13-17 13-18 Lean 8-10 13-15 18-20 19-21 Leaner than average 11-13 16-18 21-23 22-23 Average 14-16 24-25 24-26 Fatter than average 22-24 26-28 27-30 Fat 22-26 25-28 29-31 31-35 Overfat 28-37 30-37 33-43 36-48 Sport Books Publisher

Circumference (Girth) Measurements Equipment: A flexible steel or cloth measuring tape Circumference sites: Neck, chest, hips, thigh, calf, biceps, abdomen Sport Books Publisher

Fitness Tests Measuring Muscular Strength Grip Dynamometer One-Repetition Maximum Sport Books Publisher

Measuring Muscular Strength The maximum force that muscle can generate during a brief contraction versus a rigid resistance Laboratory tests of muscular strength require sophisticated equipment and are very involved Field methods are useful for general populations and include the use of a hand-grip dynamometer or the completion of a one repetition maximum (1RM) Sport Books Publisher

Grip Dynamometer An isometric strength test Grip dynamometer is used to measure the grip strength of the hand Hand grip strength is correlated with total body strength Sport Books Publisher

One Repetition Maximum Refers to the maximum amount of weight an individual can lift just one time Can use values from a bench press or leg press By dividing the 1RM values by the subjects’ body weight, strength measures are made equitable across weight classes Sport Books Publisher

Fitness Tests Measuring Muscular Power Standing Long Jump Vertical Jump Sport Books Publisher

Measuring Muscular Power Refers to the ability to release maximum force in the shortest possible time Tests of power are easy and practical to administer Activities involving rapid muscular contraction include the vertical jump, shot put, and standing long jump Sport Books Publisher

Standing Long Jump Can be used with: Males and females, aged 6 through adulthood Equipment required: Floor or mat, a tape measure, and a marking material (chalk or tape); OR a standing long jump mat if available Goal of test: To jump horizontally as far as possible from a standing start Test Score: The distance between the take-off line and the heel touchdown closest to the take-off line Sport Books Publisher

Standing Long Jump with Mat Sport Books Publisher

Vertical Jump (Sergeant Jump) Can be used with: Males and females, aged 9 through adulthood Equipment required: A measuring tape or yardstick, chalk, and a smooth wall at least 12’ high; OR a vertical jump test mat Goal of test: To measure power in the legs by jumping as high as possible from a standing start Test Score: Jump height, measured by subtracting the reach height from jump height Sport Books Publisher

Traditional Vertical Jump Sport Books Publisher

Vertical Jump with Test Mat Sport Books Publisher

Fitness Tests Measuring Muscular Endurance YMCA 1-Minute Sit-Up Test Pull-Ups or Flexed Arm Hang Push-Ups Test Continuous Burpee Test Sport Books Publisher

Measuring Muscular Endurance Refers to the ability of skeletal muscle to maintain tension or to execute repeated movements of submaximal resistance over time Most tests of muscular endurance are quite practical Scoring usually involves recording the number of repetitions completed for a particular exercise Sport Books Publisher

YMCA 1-Minute Sit-Up Test Can be used with: Males and females, most ages Equipment required: An exercise mat Goal of test: To perform the maximum number of sit-ups possible in 1-minute Test Score: Total number of sit-ups completed Sport Books Publisher

Norms for the YMCA 1-Minute Sit-Up Test (no. of reps.) Performance Level Age and Sex 13 Males 14 15+ 13+ Females Excellent ≥98 ≥ 99 ≥ 103 ≥ 93 Above Average 87-97 90-100 92-102 83-92 Average 73-86 76-89 79-91 71-82 Below Average 55-72 58-75 61-80 54-70 Needs Improvement ≤54 ≤ 57 ≤ 60 ≤ 53 Sport Books Publisher

Pull-Ups or Flexed Arm Hang Can be used with: Usually used for testing boys only Equipment required: A horizontal bar (high enough to accommodate the tallest subject) Goal of test: To perform as many pull-ups as possible (pull-ups); to hold a flexed arm position as long as possible (flexed arm hang) Test Score: Total number of pull-ups completed; or number of seconds that the arm hang is maintained Sport Books Publisher

Pull-Ups Pull-ups are a test of the muscular endurance of the arms and shoulder girdle Sport Books Publisher

Flexed Arm Hang The flexed arm hang may be used for subjects who cannot pull their own body weight Sport Books Publisher

Push-Ups Test Can be used with: Females and males, most ages Equipment required: An exercise or soft mat Goal of test: To perform as many push-ups as possible to exhaustion Test Score: Total number of push-ups successfully completed Sport Books Publisher

Push-ups are a test of the muscular endurance of the upper body Sport Books Publisher

Push-Ups Females may perform modified push-ups with the knees bent and touching the mat rather than the toes Sport Books Publisher

Norms for the Push-Ups Test Performance Level No. of Push-Ups Males (15-29) Females Excellent 50+ 45+ Above Average 40-49 30-44 Average 30-39 20-29 Below Average 10-19 Needs Improvement 0-19 0-9 Sport Books Publisher

Continuous Burpee Test Can be used with: Females and males, most ages Equipment required: A stopwatch, wrist watch, or clock with a second hand Goal of test: To perform as many burpees as possible to exhaustion Test Score: Total number of repetitions successfully completed Sport Books Publisher

Continuous Burpee Test Sport Books Publisher

Norms for the Continuous Burpee Test Performance Level No. of Burpees Males Females Excellent 94+ 46+ Above Average 70-93 38-45 Average 39-69 20-37 Below Average 22-38 12-19 Needs Improvement 0-21 0-11 Sport Books Publisher

Fitness Tests Measuring Flexibility Sit-and-Reach Test Bridge-Up Test Hamstring Looseness Test Total Body Rotation Test Sport Books Publisher

Measuring Flexibility Refers to the range of motion about a joint Flexibility tends to be joint specific Therefore, a general test of flexibility doesn’t exist Various lab tests can assess joint range of motion reliability and validly More simple field tests include the sit-and-reach test, bridge-up test, hamstring looseness test, and the total body rotation test Sport Books Publisher

Sit-and-Reach Test Can be used with: Males and females, aged 5 through adulthood Equipment required: A sit-and-reach box with a measurement scale; OR a metre stick or measuring tape Goal of test: To reach forward as far as possible Test Score: The furthest distance achieved in centimetres Sport Books Publisher

Sit-and-Reach Test Sport Books Publisher

Bridge-Up Test Can be used with: Males and females, most ages Equipment required: A mat and a metre stick or measuring tape Goal of test: To achieve a bridged position, with the hands and feet as close together as possible Test Score: The difference between the highest point of the arched back (measured from the floor) and the subject’s standing height Sport Books Publisher

Bridge-Up Test Sport Books Publisher

Hamstring Looseness Test Can be used with: Males and females, most ages Equipment required: A level floor Goal of test: To reach as far as possible towards the ground from a standing start by performing forward flexion Test Score: Hand position reached during flexion Sport Books Publisher

Hamstring Looseness Test Performance Level Position Reached Excellent Palms touch the floor Above Average Knuckles touch the floor Average Fingertips touch the floor Below Average Fingertips touch the feet Needs Improvement Fingertips touch the ankles or higher Sport Books Publisher

Hamstring Looseness Test Sport Books Publisher

Total Body Rotation Test Can be used with: Males and females, most ages Equipment required: A wall, measuring tape, tape (to fasten measuring tape to wall), chalk Goal of test: To rotate the trunk, with the arm extended backwards, as far as possible along a wall, and to hold the position for 2 seconds Test Score: Distance reached (in centimetres) along the tape measure Sport Books Publisher

Total Body Rotation Test Sport Books Publisher

Fitness Tests Measuring Agility Burpee Test CAHPER Shuttle Run Hexagonal Obstacle Test Sport Books Publisher

Measuring Agility Agility: The physical ability that enables rapid and precise change of body position and direction Agility is important for many sports such as judo, wrestling, and badminton Many tests of agility exist, a few of which include the burpee test, CAHPER shuttle run, and the hexagonal obstacle test Sport Books Publisher

Burpee Test Can be used with: Females and males, most ages Equipment required: A stopwatch, wrist watch, or clock with a second hand Goal of test: To perform as many parts (from 1 to 4) of the exercise sequence as possible in 10 seconds Test Score: Total number of parts completed in 10 seconds Sport Books Publisher

Burpee Test (Parts) PART 1 PART 2 PART 3 PART 4 To measure agility using the burpee test, as many parts of the burpee as possible must be performed completely in 10 seconds Sport Books Publisher

CAHPER Shuttle Run Can be used with: Females and males, aged 9 through adulthood Equipment required: Marking tape, a stopwatch, and two blocks of wood Goal of test: To complete the test in as little time as possible Test Score: Time (seconds) taken to complete the test Sport Books Publisher

CAHPER Shuttle Run Sport Books Publisher

Hexagonal Obstacle Test Can be used with: Females and males, most ages Equipment required: Marking tape or chalk, a stopwatch, and a measuring tape or yardstick to make the following floor pattern (66 cm per side) Sport Books Publisher

Hexagonal Obstacle Test Goal of test: To complete three revolutions of the exercise in as little time as possible Test Score: Time (seconds) taken to complete the test (three full revolutions) Sport Books Publisher

Fitness Tests Measuring Body Composition YMCA Skinfold Test Circumference (Girth) Measurements Sport Books Publisher

Measuring Body Composition A feasible, reliable, valid, and popular method used for estimating body composition Measurements of subcutaneous fat are based on the relationship that exists between subcutaneous fat and total body fat Skinfold measurements are made with skinfold calipers The sum of a set of skinfolds indicates the relative degree of fatness of an individual Sport Books Publisher

YMCA Skinfold Test Equipment: Skinfold sites: Skinfold calipers Skinfold sites: Four sites: abdomen, suprailium, triceps, thigh Calculation of % body fat: Males %fat = 0.29288 x (sum of 4) - 0.0005 x (sum of 4)2 + 0.15845 x (age) - 5.76377 Females %fat = 0.29669 x (sum of 4) - 0.00043 x (sum of 4)2 + 0.02963 x (age) - 1.4172 Sport Books Publisher

Norms for Percent Body Fat Rating Males Females 18-25 26-35 Very Lean 4-7 8-12 13-17 13-18 Lean 8-10 13-15 18-20 19-21 Leaner than average 11-13 16-18 21-23 22-23 Average 14-16 24-25 24-26 Fatter than average 22-24 26-28 27-30 Fat 22-26 25-28 29-31 31-35 Overfat 28-37 30-37 33-43 36-48 Sport Books Publisher

Circumference (Girth) Measurements Equipment: A flexible steel or cloth measuring tape Circumference sites: Neck, chest, hips, thigh, calf, biceps, abdomen Sport Books Publisher

Fitness Tests Measuring Muscular Strength Grip Dynamometer One-Repetition Maximum Sport Books Publisher

Measuring Muscular Strength The maximum force that muscle can generate during a brief contraction versus a rigid resistance Laboratory tests of muscular strength require sophisticated equipment and are very involved Field methods are useful for general populations and include the use of a hand-grip dynamometer or the completion of a one repetition maximum (1RM) Sport Books Publisher

Grip Dynamometer An isometric strength test Grip dynamometer is used to measure the grip strength of the hand Hand grip strength is correlated with total body strength Sport Books Publisher

One Repetition Maximum Refers to the maximum amount of weight an individual can lift just one time Can use values from a bench press or leg press By dividing the 1RM values by the subjects’ body weight, strength measures are made equitable across weight classes Sport Books Publisher

Fitness Tests Measuring Muscular Power Standing Long Jump Vertical Jump Sport Books Publisher

Measuring Muscular Power Refers to the ability to release maximum force in the shortest possible time Tests of power are easy and practical to administer Activities involving rapid muscular contraction include the vertical jump, shot put, and standing long jump Sport Books Publisher

Standing Long Jump Can be used with: Males and females, aged 6 through adulthood Equipment required: Floor or mat, a tape measure, and a marking material (chalk or tape); OR a standing long jump mat if available Goal of test: To jump horizontally as far as possible from a standing start Test Score: The distance between the take-off line and the heel touchdown closest to the take-off line Sport Books Publisher

Standing Long Jump with Mat Sport Books Publisher

Vertical Jump (Sergeant Jump) Can be used with: Males and females, aged 9 through adulthood Equipment required: A measuring tape or yardstick, chalk, and a smooth wall at least 12’ high; OR a vertical jump test mat Goal of test: To measure power in the legs by jumping as high as possible from a standing start Test Score: Jump height, measured by subtracting the reach height from jump height Sport Books Publisher

Traditional Vertical Jump Sport Books Publisher

Vertical Jump with Test Mat Sport Books Publisher

Fitness Tests Measuring Muscular Endurance YMCA 1-Minute Sit-Up Test Pull-Ups or Flexed Arm Hang Push-Ups Test Continuous Burpee Test Sport Books Publisher

Measuring Muscular Endurance Refers to the ability of skeletal muscle to maintain tension or to execute repeated movements of submaximal resistance over time Most tests of muscular endurance are quite practical Scoring usually involves recording the number of repetitions completed for a particular exercise Sport Books Publisher

YMCA 1-Minute Sit-Up Test Can be used with: Males and females, most ages Equipment required: An exercise mat Goal of test: To perform the maximum number of sit-ups possible in 1-minute Test Score: Total number of sit-ups completed Sport Books Publisher

Norms for the YMCA 1-Minute Sit-Up Test (no. of reps.) Performance Level Age and Sex 13 Males 14 15+ 13+ Females Excellent ≥98 ≥ 99 ≥ 103 ≥ 93 Above Average 87-97 90-100 92-102 83-92 Average 73-86 76-89 79-91 71-82 Below Average 55-72 58-75 61-80 54-70 Needs Improvement ≤54 ≤ 57 ≤ 60 ≤ 53 Sport Books Publisher

Pull-Ups or Flexed Arm Hang Can be used with: Usually used for testing boys only Equipment required: A horizontal bar (high enough to accommodate the tallest subject) Goal of test: To perform as many pull-ups as possible (pull-ups); to hold a flexed arm position as long as possible (flexed arm hang) Test Score: Total number of pull-ups completed; or number of seconds that the arm hang is maintained Sport Books Publisher

Pull-Ups Pull-ups are a test of the muscular endurance of the arms and shoulder girdle Sport Books Publisher

Flexed Arm Hang The flexed arm hang may be used for subjects who cannot pull their own body weight Sport Books Publisher

Push-Ups Test Can be used with: Females and males, most ages Equipment required: An exercise or soft mat Goal of test: To perform as many push-ups as possible to exhaustion Test Score: Total number of push-ups successfully completed Sport Books Publisher

Push-ups are a test of the muscular endurance of the upper body Sport Books Publisher

Push-Ups Females may perform modified push-ups with the knees bent and touching the mat rather than the toes Sport Books Publisher

Norms for the Push-Ups Test Performance Level No. of Push-Ups Males (15-29) Females Excellent 50+ 45+ Above Average 40-49 30-44 Average 30-39 20-29 Below Average 10-19 Needs Improvement 0-19 0-9 Sport Books Publisher

Continuous Burpee Test Can be used with: Females and males, most ages Equipment required: A stopwatch, wrist watch, or clock with a second hand Goal of test: To perform as many burpees as possible to exhaustion Test Score: Total number of repetitions successfully completed Sport Books Publisher

Continuous Burpee Test Sport Books Publisher

Norms for the Continuous Burpee Test Performance Level No. of Burpees Males Females Excellent 94+ 46+ Above Average 70-93 38-45 Average 39-69 20-37 Below Average 22-38 12-19 Needs Improvement 0-21 0-11 Sport Books Publisher

Fitness Tests Measuring Flexibility Sit-and-Reach Test Bridge-Up Test Hamstring Looseness Test Total Body Rotation Test Sport Books Publisher

Measuring Flexibility Refers to the range of motion about a joint Flexibility tends to be joint specific Therefore, a general test of flexibility doesn’t exist Various lab tests can assess joint range of motion reliability and validly More simple field tests include the sit-and-reach test, bridge-up test, hamstring looseness test, and the total body rotation test Sport Books Publisher

Sit-and-Reach Test Can be used with: Males and females, aged 5 through adulthood Equipment required: A sit-and-reach box with a measurement scale; OR a metre stick or measuring tape Goal of test: To reach forward as far as possible Test Score: The furthest distance achieved in centimetres Sport Books Publisher

Sit-and-Reach Test Sport Books Publisher

Bridge-Up Test Can be used with: Males and females, most ages Equipment required: A mat and a metre stick or measuring tape Goal of test: To achieve a bridged position, with the hands and feet as close together as possible Test Score: The difference between the highest point of the arched back (measured from the floor) and the subject’s standing height Sport Books Publisher

Bridge-Up Test Sport Books Publisher

Hamstring Looseness Test Can be used with: Males and females, most ages Equipment required: A level floor Goal of test: To reach as far as possible towards the ground from a standing start by performing forward flexion Test Score: Hand position reached during flexion Sport Books Publisher

Hamstring Looseness Test Performance Level Position Reached Excellent Palms touch the floor Above Average Knuckles touch the floor Average Fingertips touch the floor Below Average Fingertips touch the feet Needs Improvement Fingertips touch the ankles or higher Sport Books Publisher

Hamstring Looseness Test Sport Books Publisher

Total Body Rotation Test Can be used with: Males and females, most ages Equipment required: A wall, measuring tape, tape (to fasten measuring tape to wall), chalk Goal of test: To rotate the trunk, with the arm extended backwards, as far as possible along a wall, and to hold the position for 2 seconds Test Score: Distance reached (in centimetres) along the tape measure Sport Books Publisher

Total Body Rotation Test Sport Books Publisher

Fitness Tests Measuring Agility Burpee Test CAHPER Shuttle Run Hexagonal Obstacle Test Sport Books Publisher

Measuring Agility Agility: The physical ability that enables rapid and precise change of body position and direction Agility is important for many sports such as judo, wrestling, and badminton Many tests of agility exist, a few of which include the burpee test, CAHPER shuttle run, and the hexagonal obstacle test Sport Books Publisher

Burpee Test Can be used with: Females and males, most ages Equipment required: A stopwatch, wrist watch, or clock with a second hand Goal of test: To perform as many parts (from 1 to 4) of the exercise sequence as possible in 10 seconds Test Score: Total number of parts completed in 10 seconds Sport Books Publisher

Burpee Test (Parts) PART 1 PART 2 PART 3 PART 4 To measure agility using the burpee test, as many parts of the burpee as possible must be performed completely in 10 seconds Sport Books Publisher

CAHPER Shuttle Run Can be used with: Females and males, aged 9 through adulthood Equipment required: Marking tape, a stopwatch, and two blocks of wood Goal of test: To complete the test in as little time as possible Test Score: Time (seconds) taken to complete the test Sport Books Publisher

CAHPER Shuttle Run Sport Books Publisher

Hexagonal Obstacle Test Can be used with: Females and males, most ages Equipment required: Marking tape or chalk, a stopwatch, and a measuring tape or yardstick to make the following floor pattern (66 cm per side) Sport Books Publisher

Hexagonal Obstacle Test Goal of test: To complete three revolutions of the exercise in as little time as possible Test Score: Time (seconds) taken to complete the test (three full revolutions) Sport Books Publisher