1. Advantages and Disadvantages of fitness Testing

2. Fitness tests Every coach needs to assess the fitness level of his players, you can of course look at their play, does it fall apart in the last 15 minutes. Here is an overview of fitness tests and how they relate to each other. When subjecting your athletes to any test, take care of the following:

3. Reproducibility: e.g. Do not simply pace the distance on a speed test, you can not compare an indoor result with an outdoor result. Think about calibration and standardization. For example: Having the same person test using the same equipment. Tell your players why they are tested, what the consequences of the outcome might be. Otherwise the results of the tests will be poor. Organize yourself (preparation, administering, record keeping, re-testing), publish the outcome of the tests as quickly as possible. This motivates your players. Take care in comparing results between athletes. See if an experienced exercise physiologist can help you to interpret the results.

4. The components of Fitness that can be tested StrengthStrength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person) PowerPower - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start) AgilityAgility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements) FlexibilityFlexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split) Local Muscle EnduranceLocal Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling) Cardiovascular EnduranceCardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances) Strength EnduranceStrength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game) Co-ordinationCo-ordination- the ability to integrate the above listed components so that effective movements are achieved. BalanceBalance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

5. The table below gives you the pros and cons of a Endurance / Aerobic Capacity test Area:TestsAdvantagesDisadvantages Endurance or Aerobic Capacity Yo Yo Intermittent Recovery Test Large groups can be tested. Pacing and warm-up no problem. Simulates a match situation. Easy to administer. The yo-yo intermittent test was developed specifically for soccer players, though it is suitable for similar sports teams which are intermittent in nature. The level 1 test is designed for recreational level players, while the level 2 test is for elite soccer players. Accuracy of measurement, and calibration of tape recorder a problem. Administer must use a CD. Access to suitable facility may be an issue Important to use the same area when re testing. Participants may not be fully prepared and may effect validity of results Practice and motivation levels can influence the score attained, and the scoring of when a person is out of the test can be subjective because the test is often conducted outside. The environmental conditions can also affect the results. This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels. You may not have power where you want to conduct this test. If so, you need to ensure that the batteries of the audio player are fully charged. Some other Aerobic Tests include: Cooper Run, Step Test, Shuttle run or bleep test.

6. The table below gives you the pros and cons of a Flexibilty test Area:TestAdvantagesDisadvantages FlexibilitySit and Reach The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard procedure, there is a lot of data for comparison. Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other part of the body This tests only measures the flexibility of the lower back and hamstrings, and is a valid measure of this. The reliability will depend on the amount of warm-up allowed, and whether the same procedures are followed each time. Most norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat it for each test.

7. 30 Metre Sprint Test Equipment: 30m tape measure, stopwatch. Target Population: Sprinters, jumpers, games players or anyone who is injury free. Advantages: Poor reactions and starting technique let down result. Disadvantages: Subject to timing errors. Procedure: Mark out 30 metres accurately on a flat, non-slip surface. Using a standing start, run from the start line as quickly as possible to the finish line. Have someone start the run and time it to the 100th/sec. Flying Start 30m Sprint Test Equipment: 40 m tape measure, stopwatch. Target Population: Games players or anyone who is injury free. Advantages: Gives an idea of speed regardless of reaction time. Disadvantages: Subject to timing errors. Procedure: Mark out a 40 metre run with a 'timing' startline 10 m into the run. Using a standing start run the 40 m as quickly as possible. Have someone start the run and time it from the 10 m line to the 40 m line, so a flying 30 m time is gained. Time (secs) for 30 m flying sprint MalesFemalesRating <4.0<4.5Excellent 4.2-4.04.6-4.5Good 4.4-4.34.8-4.7Average 4.6-4.55.0-4.9Fair >4.6>5.0Poor