1. Sports Medicine 15 UNIT IV: FITNESS TESTING AND EVALUATION Part III – Health and Fitness Field Tests By Tannis Crane & Andrew Morgan BPE/BEd

2. Health and Fitness Field Tests Fitness Testing Categories:  Muscular Strength  Muscular Endurance  Aerobic Power  Anaerobic Power  Agility  Speed  Flexibility  Body composition  Anthropometry

3. Health and Fitness Field Tests Muscular Strength  1 Repetition Maximum  Bench Press, Squat, Deadlift – These three exercises compined make up the sport of Power Lifting.  Allow participant complete recovery after each test trial.  Spotters are a must.  Discourage bouncing the bar on the chest, lifting hips off the bench, and not achieving proper 90 degree depth during squat – automatic disqualification of test will result.

4. Health and Fitness Field Tests Muscular Strength Bench Press 1 Repetition Maximum Guidelines (Cooper Institute, Dallas Texas, 2003)  Warm-up 5- 8 minutes, stretch chest and shoulders thoroughly  Mimic Bench Press technique as a warm-up with a very light weight.  50% of estimated one repetition maximum (8-10) reps.  3-5 minute rest.  70% of 1RM at a desired number of reps (6-8) reps.  3-5 minute rest.  90 % of 1RM (3-4) reps.  5 minute rest.  100 of 1RM (must be one complete unassisted repetition).  5 minute rest, then one more try at a 100%.  Cool-down and stretch thoroughly.

5. Health and Fitness Field Tests Muscular Endurance  Timed sit-ups (1-2 minutes).  Timed Push-ups (1 minute)  Chin-ups  Explain appropriate body movements before tests.

6. Health and Fitness Field Tests Muscular Endurance Timed Push-ups Equipment: Stop watch, preferably a person counting, and test supervisor checking form. Procedure: On the ‘get set’ command, the athlete assumes the front leaning rest position by placing hands where they are comfortable. The feet may be together or up to 12 inches apart. Body should be in a straight line from shoulders to ankles (lateral view). - On the ‘go’ command... Begin. - Bending elbows and lowering entire body, until arms are parallel with the ground. - Arm must be fully extended on the way up. Body must remain in a straight line and move as a unit for the entire repetition. - Record the number of push-ups in a 1 minute time frame. Disqualification: Failure to keep body straight or to lower the entire body until upper arms are parallel to the ground.

7. Health and Fitness Field Tests Aerobic Power  2 mile run, 12 minute run (Cooper Test), 3 minute step test, VO 2 Max, Beep Test (Multi Stage Fitness Test).  Usually requires consistent taking of pulse – heart rate monitor, or stethoscope required.

8. Health and Fitness Field Tests Aerobic Power Beep Test (Multi-Stage Fitness Test)  Designed to help predict a person’s VO 2 Max.  Equipment: Flat, non-slippery surface at least 20 minutes in length, 30 metre tape measuer, marking cones, pre-recorded audio tape/CD, stereo, recording sheets, assistants.  Test is made up of 23 levels, each level lasting approx. 1 minute.  20 metre shuttle runs, where the starting speed is 8.5 km/hr and increases by 0.5 km/h at each level.  Beep indicates end of shuttle and 3 beeps indicates the start of the next level.  Athlete keeps running as long as possible until they can no longer reach the line before the beep.  The results for each stage are in your booklets, along with corresponding VO 2 Max indication (+/- 0.3 mls/kg/min.)

9. Health and Fitness Field Tests Anaerobic Power  Vertical jump, Line drills, Medicine Ball Putt, Wingate Test, 300 yard shuttle run.  Make sure athlete is thoroughly warmed up.  Sometimes athletes may experience nausea and dizziness after tests.

10. Health and Fitness Field Tests Anaerobic Power Vertical Jump Test (Baechle) Equipment: Yardstick, ladder, wall with high ceiling and a good landing area on the floor, chalk, person to measure reach and jump (you may also use vertical jump assessment scale). Procedure: 1.Athlete puts chalk on fingertips of right hand. 2.Athlete stands with his/her right side to the wall, making sure that feet and hips are next to the wall. 3.Athlete reaches as high as possible with feet flat and makes a chalk mark on the wall. 4.Athlete positions him/herself comfortably, hand still as high as possible. Without moving the feet, the athlete flexes the knees, jumps and places a second chalk mark as high on the wall as possible. 5.Measure the distance between 2 lines (chalk marks). 6.Record the best of three trials to the nearest 0.5 inches.

11. Health and Fitness Field Tests Agility and Body Control T-Test and Edgren Side Step  Explicit instructions must be given beforehand, as when to start and stop the watch.  Hand held devices can result in errors up to 0.24s, even under ideal conditions.

12. Health and Fitness Field Tests Agility and Body Control T-Test Equipment: Four cones, Stopwatch, Gymnasium Floor, 1 Timer, 1 Spotter, 1 person to record times. C (5 yards) B (5 yards)D (10 yards) A  Procedure: 1.Arrange cones as you can see in the diagram, tell athlete to warm up thoroughly. 2.Athlete starts at point A. 3.On the ‘Go’ command, the athlete sprints to point B, touches the base of the cone with the right hand. 4.Athlete then shuffles to the left 5 yards touching C with left hand shuffles to the right 10 yards to D and touches with right hand. 5.Athlete then shuffles to left and touches B again. 6.Athlete runs backwards to point A. For safety have a spotter and gym mat several feet behind point A. Record time after course completion.

13. Health and Fitness Field Tests Speed  10-60 metre sprint  Usually 40 metre sprint is used.  Ensure that you have a safe flat 60 metre running track, so that if the athlete is performing the 40 m sprint, then they have room to sprint full distance and decelerate 20m.  Thorough warm-up and stretch is essential.  Multiple trials with appropriate rest time ensures accurate results.

14. Health and Fitness Field Tests Flexibility Sit and Reach Test  Static Stretch Test only.  Ballistic stretching motion should never be measured.  Proper warm-up and stretch session necessary before testing done.

15. Health and Fitness Field Tests Flexibility Sit and Reach Test  Hamstrings and lower back flexibility.  Equipment: Measuring stick or tape measure, tape sit and reach box.  Reaching motion should be smooth and controlled.  Have the athlete shoeless, sitting with both feet touching the front part of the box, legs as straight as possible.  Have the athlete reach with both hands as far forward as possible for 3 seconds.  To get the best, the athlete should drop the shoulders and head forward. Fingertips must contact the board’s surface.  Repeat the trial three times. Take the best trial.

16. Health and Fitness Field Tests Anthropometry Girth Measurements  Neck Girth: Circumference immediately below larynx.  Chest Girth: Nipple line for males and max. circumference in females.  Biceps Girth: Located at the greatest circumference when flexed.  Waist Girth: Located at the belly button level, just above the lilac crest.  Hip Girth: Max. protrusion of buttocks.  Thigh Girth: Max. protrusion b/w hips and knees; Calf Girth

17. Health and Fitness Field Tests Body Composition Sum of Skinfolds, Bioelectrical Impedence, Ultrasonography, Hydrostatic Weighing (most accurate).  Skinfold measurements using calipers, are the most valid and reliable measures ordinarily available to strength and conditioning athletes.  Calculated usually using 3, 7, or 9 sites (rarely used) on body.

18. Health and Fitness Field Tests Body Composition Sum of Skinfolds (7 Sites)  Equipment: Skinfold calipers, Marker and record sheet.  Use Yuhasz method – calculations are later in presentation.  For each site listed here, grasp skinfold firmly by the thumb and index finger and place caliper prongs perpendicular to the fold approximately 1 cm from the thumb and index finger. Release the caliper grip so that full tension is exerted on the skinfold. Read the dial on the caliper to the nearest 0.5mm, 1 to 2 seconds after the grip has been released.  Take three measurements, take the average if results are slightly different.  Take measurements on dry skin prior to exercise.

19. Health and Fitness Field Tests Body Composition Chest: diagonal fold taken b/w armpit and nipple for men and one third of the distance from the armpit and nipple for women. Triceps: A vertical fold on the posterior midline of the upper arm (over triceps muscle), elbow should be extended and relaxed.

20. Health and Fitness Field Tests Body Composition Subscapular: A fold taken on a diagnonal line that extends from the vertebral border to a point 1 to 2 cm from the inferior angle of the scapula. Abdominal: A horizontal fold taken about 2 cm to the left or right of the belly button. Thigh: A vertical fold on the anterior aspect of the thigh, midway between the hip and knee joints.

21. Health and Fitness Field Tests Body Composition Suprailium (Iliac Crest): A diagonal fold above the crest of the ilium at the spot where and imaginary line would come down from the arm pit. Medial Calf: A vertical fold should be measured midway up the gastrocnemius muscle, 2 inches above the Achilles tendon (near your soleus).