UNIT 7: Fitness Testing for Sport and Exercise

Assignment - 1 Exploring Laboratory-based and Field-based Fitness Tests

P1 Describe one test for each component of physical fitness, including advantages and disadvantages

1. Flexibility

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative data for the Sit & Reach test

The following table is for 16 to 19 year olds

2. Muscular Endurance

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative Data

30s Push up Test for Males

30s Push up Test for Females

3.Cardiovascular Endurance

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative Data

Male Bleep Test Data

Age Excellent Above Average Average Below Average Poor

14 - 16 L12 S7 L11 S2 L8 S9 L7 S1 < L6 S6

17 - 20 L12 S12 L11 S6 L9 S2 L7 S6 < L7 S3

21 - 30 L12 S12 L11 S7 L9 S3 L7 S8 < L7 S5

31 - 40 L11 S7 L10 S4 L6 S10 L6 S7 < L6 S4

41 - 50 L10 S4 L9 S4 L6 S9 L5 S9 < L5 S2

Female Bleep Test Data

Age Excellent Above Average Average Below Average Poor

14 - 16 L10 S9 L9 S1 L6 S7 L5 S1 < L4 S7

17 - 20 L10 S11 L9 S3 L6 S8 L5 S2 < L4 S9

21 - 30 L10 S8 L9 S2 L6 S6 L5 S1 < L4 S9

31 - 40 L10 S4 L8 S7 L6 S3 L4 S6 < L4 S5

41 - 50 L9 S9 L7 S2 L5 S7 L4 S2 < L4 S1

4. Strength

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative Data

5.

Speed

Description

How can it be tested (step by step)?

1 Rep Max Bench Press Table for adults 

(weight lifted per bodyweight)

Rating Score (per body weight)

Excellent > 1.60

Good 1.30 - 1.60

Average 1.15 - 1.29

Below Average 1.00 - 1.14

Poor 0.91 - 0.99

Very Poor < 0.90

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative data for the 30 metre sprint

6. Power

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative Data

Vertical Jump test 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

7. Body Composition

Description

How can it be tested (step by step)?

What muscles groups are being tested here?

What sport would benefit from this test?

What equipment is needed to perform the test?

Normative Data for Body Fat Test

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical values for elite athletes are 6% to 12% for men and 12% to 20% for women. The following table details the percentage body fat for male and female athletes for a variety of sports.

Sport Male Female

Baseball 12-16% 12-19%

Basketball 6-12% 20-28%

Canoeing 6-12% 10-16%

Cycling 5-14% 15-20%

Field Hockey 8-14% 12-18%

Gymnastics 5-13% 10-16%

Rowing 6-14% 12-19%

Swimming 9-13% 14-24%

Tennis 12-15% 16-24%

Track - Jumpers 7-11% 10-18%

Track - Runners 8-10% 12-19%

Track - Throwers 14-20% 20-27%

Triathlon 5-11% 10-15%

Volleyball 11-14% 16-24%