MEASUREMENT OF

MOTOR

FITNESS

MR. NEIL LLOYD A. PULAN

WHAT IS MOTOR FITNESS?Motor fitness is a

term that describes

an athlete’s ability to

perform effectively

during sports or other

physical activity.

Improving this form of

fitness is an indirect

result of training in

any of these

attributes.

SIX COMPONENTS OF FITNESS RELATED TO

MOTOR SKILLS

1. Agility

2. Balance

3. Coordination

4. Power

5. Speed

6. Reaction time

GLENCOE/MCGRAW-HILL EDUCATION

A motor skill is associated with muscle

activity.

You carry out motor skills when your

brain, nervous system and muscles work

in concert to move parts of your body in

large or small maneuvers.

Motor skills improve with practice and all

six components determine your level of

athletic ability.

A well-rounded athlete works to improve

each of the six equally.

AGILITY It is the capacity to

change course,

controlling the direction

and position of your

body while maintaining

your momentum.

Changing course while

sprinting to hit a tennis

ball is an example of

agility. Sports coach

Brian Mackenzie offers

a simple zig-zag run to

test agility.

Measurement: Shuttle run, Zig -zag run test

Significance:

Agility is not only critical in most sports suchas a boxer dodging a punch, a wrestlerfinishing a take-down, or a running backchanging on a dime could all be consideredexamples of agility. In addition, changingdirections is a common cause of injury, soproper movement control from high levels ofagility is essential.

Zig Zag TestEquipment required: marker cones, stopwatch, non-slip surface.

Procedure:

1. Similar to the Shuttle Run test, this test requires the athlete to run a course in the shortest possible time.

2. A standard zig zag course is with four cones placed on the corners of a rectangle 10 by 16 feet, with one more cone placed in the center.

3. If the cones are labelled 1 to 4 around the rectangle going along the longer side first, and the center cone is C, the test begins at 1, then to C, 2, 3, C, 4, then back to 1.

modifications: This test procedure can be modified by changing the distance between cones, and the number of circuits performed.

SHUTTLE RUNPurpose: This is a test of speed and agility, which is important in

many sports.

Equipment required: wooden blocks, marker cones, measurement

tape, stopwatch, non-slip surface.

Procedure:

1. This test requires the person to run back and forth between two

parallel lines as fast as possible.

2. Set up two lines of cones 30 feet apart or use line markings, and

place two blocks of wood or a similar object behind one of the

lines.

3. Starting at the line opposite the blocks, on the signal "Ready? Go!"

the participant runs to the other line, picks up a block and returns

to place it behind the starting line, then returns to pick up the

second block, then runs with it back across the line.

Scoring: Two or more trials may be performed,

and the quickest time is recorded. Results are

recorded to the nearest tenth of a second.

Variations / modifications: The test procedure

can be varied by changing the number of shuttles

performed, the distance between turns and by

removing the need for the person pick up and

return objects from the turning points.

Advantages: This test can be conducted on large

groups relatively quickly with minimal equipment

required.

BALANCE

Balance is the ability to stabilize

your body, whether standing still

or maintaining motion. Ice-

skating, skiing and bicycle riding

are balance exercises.– static

and dynamic.

Static balance refers to remaining upright while staying still, standing on one leg, for example.

Dynamic balance deals with stability in motion.

Test your balance by holding a stationary position as long as you can, without wobbling, after moving around.

There are two types of balance :

Measurement:

Tests can be performed on a balancebeam, or on the ground while holdingvarious positions. Tests can be dynamic,or static.

Significance:

Especially as we age, balance becomes increasingly important to prevent falls, which can result in serious injury. Balance is one of the most overlooked areas of fitness.

1-legged standing balance test.This is pretty self explanatory. Stand on 1 leg without holding onto anything. Normal balance is one minute, less than 30 seconds will need some work.

The 5 times sit to stand test.

Sit in a chair. Whenever ready, stand up and down 5 complete times as fast as possible. You have to stand up fully, and sit down with your butt touching the chair. Persons without balance problems can do this test in less than 13 seconds.

PERFORMING BALANCE TESTS

COORDINATION

Coordination describes

the synchronization of

your senses and your

body parts in a way that

enhances motor skills.

Volleying a table tennis

ball is an example of

hand-eye coordination. A

variety of tests measure

coordination, including

juggling or hitting a ball.

Measurement:

There are many different types of coordination,

some of which require different movement

patterns, muscle groups, and body positions such

as juggling, dribbling a ball, or hitting an object.

Significance:

Whether you want to play a musical instrument like

the drums, or just get into your car while balancing

your morning coffee, coordination is involved in

many daily activities.

ALTERNATE HAND WALL TOSS TEST

(COORDINATION TEST)

Purpose: to measure hand-

eye coordination

Equipment required: tennis

ball or baseball, smooth and

solid wall, marking tape,

stopwatch (optional)

Procedure:

1. A mark is placed a certain distance from the wall (e.g.

2 meters, 3 feet).

2. The person stands behind the line and facing the wall.

3. The ball is thrown from one hand in an underarm

action against the wall, and attempted to be caught

with the opposite hand.

4. The ball is then thrown back against the wall and

caught with the initial hand.

5. The test can continue for a nominated number of

attempts or for a set time period (e.g. 30 seconds).

6. By adding the constraint of a set time period, you also

add the factor of working under pressure.

SCORING:

This table lists general ratings for the Wall Toss

Test, based on the score of the number of

successful catches in a 30 second period.

Rating: Score (in 30 seconds)

Excellent > 35

Good 30 – 34

Average 20- 29

Fair 15 – 19

Poor < 14

Variations / modifications:

1. There are numerous variation that can be

made to the procedures of this test

depending on the desired outcomes: the

size, weight and shape of the object, the

distance from the wall, the number of

attempts or time period can all be varied.

2. The procedure should be recorded with

the results and kept consistent for future

testing of the same subjects.

SPEEDSpeed is the facility to

move your body

swiftly. Speed is

usually associated

with running, but other

exercises, like

throwing or kicking a

ball, depend on

moving your arms or

legs rapidly. Some

athletic coaches

measure speed with a

40-yard dash.

Measurement: There are many different

types of speed, which including running,

swimming, and speed of hand, or foot

movement.

Significance: Some sports are based purely

on speed, and most sports require speed.

Speed is also helpful in everyday life,

especially when you leave your wallet in a

cab and need to run after it.

SPRINT OR SPRINT TEST

Purpose: The purpose of this test is to

determine acceleration, maximum

running speed and speed endurance,

depending on the distance run.

sprinting start

Equipment required: measuring tape

or marked track, stopwatch or timing

gates, cone markers.

Procedure:

1. The test involves running a single maximum sprint over a set distance, with time recorded.

2. After a standardized warm up, the test is conducted over a certain distance, such as 10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure.

3. The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements.

4. If you have the equipment (e.g. timing gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined.

(It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.)

Results:

1. You can use a measure of the time for the

first 10 meters or yards from a stationary

start as a score for acceleration, and the time

to run between 30-60 meters for a flying

sprint speed, or maximum running speed.

2. This score can also be presented as a

running velocity (distance / time).

3. For sprint tests conducted over 100 meters

or yards or so, comparing the time for the

final 40 compared to the first 40 can be used

as a speed endurance score.

Reliability:Reliability is greatly improved if timing

gates are used. Also weather conditions

and running surface can affect the

results, and these conditions should be

recorded with the results. If possible,

set up the track with a crosswind to

minimize the effect of wind.

POWER Power is a combination

of speed and muscular

force. A football

linebacker uses power to

blast through a line of

men. A gymnast uses

power during a

performance on the rings

and uneven bars.

Measure your power by

throwing a heavy object

or lifting weights.

Measurement:

1. Many different tests can be employed to test power,

which can also be split into various movement patterns.

(For example, testing power could be done by using

exercises like hang cleans, or push press, the height of a

vertical jump, or the amount of time it takes to sprint up a

staircase. The components of power are strength and

speed.)

Significance:

The ability to move a body quickly through space is very

important in all sports, and is also required in daily living

such as getting out of a chair, which requires not just

strength, but power.

VERTICAL JUMP TEST

Vertical jump equipment required: measuring tape or marked wall, chalk for marking wall (or Vertec or jump mat).

Procedure (see also variations below):

1. The athlete stands side on to a wall and reaches up with the hand closest to the wall.

2. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height.

3. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.

4. The jumping technique can or cannot use a countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score.

5. The best of three attempts is recorded.

Variations:

1. Jump height can also be measured using a jump mat which measures the displacement of the hips.

2. To be accurate, you must ensure the feet land back on the mat with legs nearly fully extended.

3. Vertical jump height can also be measured using a timing mat. The vertical jump test is usually performed with a counter movement, where there is bending of the knees immediately prior to the jump.

4. The test can also be performed as a squat jump, starting from the position of knees being bent.

Variations are to perform the test with no

arm movement (one hand on hip, the other

raised above the head) to isolate the leg

muscles and reduce the effect of variations

in coordination of the arm movements. The

test can also be performed off one leg, with

a step into the jump, or with a run-up off two

feet or one foot, depending on the relevance

to the sport involved.

Scoring:

1. The jump height is usually recorded as a

distance score.

Advantages: this test is simple and quick to

perform.

Disadvantages: technique plays a part in

maximizing your score, as the subject must time

the jump so that the wall is marked at the peak of

the jump.

REACTION TIME

Reaction time measures how swiftly you interpret and then react to expected and unexpected events happening around you.

(An example of reaction time to an expected event is the interim between hearing the starter’s pistol and beginning to run. Your reaction time to unexpected events, such as a bicycle crash just ahead of you in a race, relies on how quickly you can make sense of the event and come to a decision about how to react to it.)

REACTION TIME TEST

1. This test measures the time taken for you to press the stop button

after the background color changes.

2. You can select the color of the background will change to.

3. Click the start button, and the background will change within 20

seconds.

4. Click the stop button as quickly as possible after the background

color changes (release the mouse button quickly, as time stops

when you release the button, not when you press down)

5. Your time taken will be displayed.

6. Try it a few times (beware, it can get addictive!) and then enter

your results, and see how you compared to others who have tried

this previously.

Now you are ready to try the Reaction Test Timer

THANK YOU FOR YOUR COOPERATION.

SHUKRAN

KATIR!!!