Fitness testing For Sport and Exercise.pptx

Fitness testing

1. FITNESS TESTING FOR SPORT AND EXERCISE

2. BASIC CONCEPT OF FITNESS TESTING A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate your overall health and physical status. There is wide of range of standardized tests used for these exams, some of which are intended for medical purposes and others of which establish whether you are qualified to participate .

3. - Fitness testing , or assessment, involves exercises to evaluate overall health and physical status. - Various standardized tests are used for medical and qualification purposes. It assesses health-related and skill-related components, with laboratory testing being the most accurate. - Tests outside the lab serve as a starting point for personalized exercise programs, ensuring safety, and establishing effective fitness goals.

4. 1. Foundational for progress 2. Extensive for peak performance . - Wellbeing assessments include blood pressure, body composition, and measurements . - Lifestyle assessments, a more comprehensive health system, analyze VO2 levels, grip strength, flexibility, peak flow, and sit-and-reach testing . - A thorough evaluation provides clarity and guidance for a transformative journey to a healthier lifestyle. Two forms of fitness testing

5. TYPES OF FITNESS TESTS Fitness test can be devised to test all aspects of fitness, providing the test follows fitness testing principles. Examples of simple fitness tests which can easily be reproduced away from a lab and measure strength, power, anaerobic endurance, local muscular endurance, aerobic endurance, flexibility, balance, reaction time and body composition . There are test that focus on gauging your strength, stamina, flexibility, and more. Tests can focus on one particular physical trait, a combination of two or several, and even your overall physical fitness.

6. 1. The Bruce Test -Designed to evaluate cardiovascular performance, the Bruce as a clinical treadmill stress test. The purpose was to diagnose patients with suspected heart diseases, and the results would point to possible coronary problems. 5 of the most popular and commonly used physical fitness tests

7. 2. Illinois Agility- Also called the Illinois Agility Run, this physical fitness test was designed to determine agility . 3. Harvard Step -Also a test for cardiovascular function, this test can easily be administered at home. All you need is a 12 inch high bench or box to stand on, and a stop watch. For three minutes, simply step up and down the platform at a steady pace. Then time how long it takes for your heart rate to normalize. The shorter the interval, the better your cardiovascular condition is. This physical fitness is also known as the Cardiac Stress Test or Cardiovascular Endurance Test.

8. 4. Beep Tests -This test is also commonly known as the Bleep Test or Shuttle Run. Some also refer to it as the Pacer Test or 20-meter Shuttle Run Test . 5. Vertical Jump -This is another test that you can do it at home with very minimal requirements. This is used to determine leg muscle strength. It is sometimes called the Vertical Leap or Sargent Jump-named after American physical education pioneer, Dudley Sargent.

9. Reasons For Fitness Testing 1. Health Assessment : Fitness tests help assess an individual's overall health and fitness level. They can identify potential health risks and conditions such as obesity, cardiovascular disease, and muscular weaknesses . 2. Performance Evaluation : Fitness tests are used to evaluate an individual's physical performance in specific areas such as strength, endurance, flexibility, and agility. This evaluation can help athletes and fitness enthusiasts track their progress and set realistic goals.

10. 3. Baseline Measurement : Fitness tests provide a baseline measurement of an individual's current fitness level. This baseline can be used to design personalized workout programs and monitor improvements over time . 4. Injury Prevention : Fitness tests can identify muscular imbalances and weaknesses that may increase the risk of injury during physical activity. By addressing these weaknesses through targeted exercises, individuals can reduce their risk of injury.

11. 5. Motivation : Fitness tests can serve as a source of motivation by providing tangible results and benchmarks for improvement. Seeing progress over time can encourage individuals to stick to their fitness routine and maintain a healthy life style. 6. Selection Criteria : In certain professions, such as military, law enforcement, and sports teams, fitness tests may be used as selection criteria to ensure that candidates possess the physical capabilities required to perform their duties effectively.

12. PRINCIPLE OF FITNESS TESTING- It involves a series of tests designed to measure various aspect of physical fitness such as Strength, Endurance, Flexibility, and Power. The efficacy of these tests hinges on four fundamental principles: Specificity, Validaty , Objectivity, Reliability

13. In Order for fitness testing to be accurate and worthwhile, a number of principles must be followed: SPECIFICITY - fitness test must assess an individuals fitness for the activity or sports in question. VALIDITY - fitness test must measure the component of fitness that they are suppose to. OBJECTIVITY - sometimes also known as intertester reliability. A tests that is objective will produce the same result for the same individual, regardless of the tester, or technician administering the test . RELIABILITY - a Reliable tests produces the same results if repeated.

14. Basic simple training principles OVERLOAD- in order to progress and improve our fitness we have to put our bodies under additional stress. Doing this will cause long term adaptation, enabling our bodies to work more efficiently to cope with this higher level of performance. Overloading can be achieved by following the acronym FITT . Specificity – The type of training that you should be specific to you and your sport. You should train the energy system which you use predominantly and the fitness and skill components most important to your sport, for example agility, balance, or muscular endurance.

15. 3. Reversibility – Basically if you stop training then the improvements you have made will be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may not be able to resume training at the point where you left off. 4. Variance – Try to vary your training, to keep you interested and give your body a different challenge. Remember a change is as good as a rest. Many professional athletes will play a completely different sport in-between their main season, to keep their fitness up whilst still having a rest.

16. FACTORS WHICH MAY AFFECT FITNESS TESTS   Physical Fitness basically refers to that condition of the body wherein an individual is able to carry out his lifestyle activities with greater ease while being immune to potential health issues and emergency situations . 1. Flexibility is defines as the ability of specific joint, such as knee, to move through a full range of movement . Sit and reach Designed to assess the flexibility of the hamstrings and lower back.

17. 2. Strength also known as muscular strength. It is also defined as the ability of a specific muscle or muscle group to exert a force in a single maximal contraction to overcome some form of resistance. 1RM the one-repetition maximum strength test (1RM) is often used to measure dynamic strength in specific muscle group. The test measures the maximum mass kilogram that the client can lift in one single movement and is normally performed on a fixed resistance machine. Grip Dynamometer is a mechanical device to measure the force generated in a specific muscle group.

18. 3. Aerobic Endurance is also known as stamina or aerobic fitness. It is defined as the ability of the cardiorespiratory system to supply the exercising muscles with oxygen to maintain aerobic exercise for a long period of time . Ex. Long distance swimming, running and cycling Multi-stage fitness test. This test is ideal for testing in sports based on multisprint activities, such as football and rugby. The tet is progressive in terms of intensity (speed) on how far the client progresses during the test.

19. Step test is also known as the Harvard step test. It is a sub-maximal test, which means it uses the client’s recovery heart rate. Maximal treadmill protocol. There are a number of treadmill protocols you may use but here we will use the Bruce Test. For this aerobic endurance test you will need a treadmill where speed and grade of slope can be adjusted, together with a stopwatch and a helper to administer the test. There are some important health and safety points to consider prior to testing.

20. 4. Speed Ability to cover a set distance quickly, and is explosive in nature. Speed is vital for a number of activities in sport and exercise, especially sprinting and jumping activities. - Sprint Tests A client can be tested speed over various distances, depending on the demands of his/her sport.

21. 5. Power Is strongly related to strength in conjunction with the speed of movement. It is the ability to generate and use muscular strength quickly. Vertical Jump A measure of anaerobic power and is specifically related to the leg muscles . - Wingate Tests Uses a stationary exercise bicycle to measure anaerobic capacity

22. Involves the muscle making a number of continuous movements. Can be defined as a specific muscle or muscle group, such as the biceps , making repeated contractions over a significant period of time (possibly over a number of minutes) 6. Muscular Endurance

23. Sporting activities that require good muscular endurance are: A hockey midfield player would need to make numerous sprints over 10 to 20 meters during the game at high speed A boxer would need a high level in their arms when trying to punch their opponent repeatedly A rower would need muscular endurance in their arms to make repeated strokes.

24. - One-minute sit up Also known as the curl-up or abdominal curl test. Requires the client to perform as many as possible until there is total fatigue. Clients with neck or back pain should not try this test.

25. 7. Body Composition The amount (normally expressed as a percentage)of body fat and lean body tissue the athlete possesses. Lean body tissue is water, blood, skin, muscle and bone. Skin Calipers Skinfold measurement requires a trained and competent tester who can make reliable measurements over a period of time. It is a reliable test because it has a correlation of 0.70 to 0.90.

26. Male – chest, thigh, and abdomen. Female – Triceps, suprailiac , and thigh The measurements for the three sites are added together to produce a total in millimeters, which can be evaluated in terms of a percentage of body fat using conversion that take into account the client’s age. 15-25 percent is optimal for women 10-20 percent for men Most protocol use three sites, such as:

27. Bioelectrical Impedance analysis The machine passes a harmless electronic current through the client’s body and records the impedance (opposition) to the current. The current will flow through tissues with a high water content faster than through tissue with less water, such as fat. The speed at which the current moves is measured and used to determine body composition.

28. Hydrodensitometry Also known as hydrostatic weighing, or weighing underwater. Research has proven that this method produces the most accurate result in terms of determining body composition.

29. Advantages and Disadvantages of Different Tests 1.COST Some of the test we have looked little investment to set-up for , example the step test can be run with just using a stop watch and a step at the button of a flight of stairs on the other hand , some test such as the Wingate cost a great deal of money because it need as specialist * Computer software (Wingate package ) * Computer hardware ( printer,cables,etc .) * Scientific knowledge and support.

30. 2. TIME When considering time in relation to selecting a test there are two key aspect . * Time taken test client * Time taken to analyze the results and produce feedback.

31. 3. EQUIPMENT REQUIREMENTS Certain fitness test require especialist equipment,which will have Cost implications, however,all fitness test require some form of equipment -even the one time press up test needs a stopwatch and an. Exercise mat.

32. 4. FACILITY REQUIREMENTS In a sport or leisure center you will have basic equipment such as a grip dynamometer and height chart , etc , on the other hand, a sports science laboratory will have especialist equipment that requires especialist technical knowledge to use it l.

33. Health Screening Procedures Health screening must take place before any exercise or testing is performed by the client, and it must be administered by the tester. It usually takes the form of a questionnaire and its aim is to identify any medical condition that may prevent the client from exercising safely. Its aim is to ensure the health and safety of the client.

34. 1. Health screening Questionnaires The heath or fitness instructor/tester should use a questionnaire on health and physical activity. These questionnaires ask specific questions relating to past or current illness. The instructor should use the information to select the correct level and types of exercises for the client.

35. Lifestyle Questions Occupation Lifestyle Diet Drink alcohol Stress levels Hours of sleep

36. Medical History Asking your client to state as to whether they have any existing or before medical problems is a vital part of the screening process. Failure to ask clients about this could result in legal action if they are injured whilst in your care.

37. Listening Although questioning the client is important, the key to a good consultation is to listen to the client. If you are a good listener, which will come from experience, you should be able to identify any issues that are not obvious at first.

38. Non-Verbal Communication Screening As a personal trainer it is your responsibility to motivate your client and help them to see the benefit this exercise is having on them. Part of your screening process should also include what your clients are telling you with their body language.

39. Client Confidentiality Anyone involved in health screening and fitness testing has a duty of confidentiality regarding their clients. They should ensure that personal information such as medical history is stored in a secure place. The details should remain confidential and should not be discussed with other instructors or clients.

40. Informed consent The client must complete an informed consent form before testing begins. The form should explain the purpose and nature of the physical fitness tests the client is about to undertake. It should also detail any potential risks that may be present, and explain the benefits of the tests to the client.

41. Treatment Depending on test results, various treatment options will be considered. Treatment may include medication, coronary angioplasty (with or without coronary artery stenting), or coronary bypass surgery (commonly known as coronary artery bypass grafting or CABG). Treatment is aimed at reducing or eliminating symptoms and reducing the risk of having a heart attack.

42. Medication Classes of medications commonly used to treat coronary heart disease include: Beta Blockers Nitrates Calcium channel blockers/calcium antagonists Angiotensin-converting enzyme (ACE) inhibitors and angiotensin II receptor blockers (ARBs)

43. Health Monitoring Tests 1. H eart rate - the number of times the ventricles of the heart contract and relax (that is, beat) per minute or other unit of time. In human beings, the normal resting heart rate among adults ranges from 60 to 100 beats per minute (BPM), whereas the normal resting heart rate for children is higher and varies with age. The body moderates heart rate with the sympathetic nervous system, which releases epinephrine and norepinephrine to speed up the heart rate, and the parasympathetic nervous system, which releases acetylcholine to reduce it.

44. Person’s heart rate changes throughout the day as they engage in activities with varying levels of strenuousness. Exercise, exposure to higher air temperatures and humidity, smoking, changing one’s body position, ingesting certain foods and medications, along with stress, anxiety, and other strong emotions, can temporarily increase heart rate. In contrast, slowing one’s breathing rate, relaxation, and ingesting certain other medications can temporarily decrease heart rate.

45. 2. high blood pressure - is when the pressure in your blood vessels is too high (140/90 mmHg or higher). It is common but can be serious if not treated . Things that increase the risk of having high blood pressure include : older age  Genetics being overweight or obese not being physically active  high-salt diet drinking too much alcohol

46. People with very high blood pressure (usually 180/120 or higher) can experience symptoms including : severe headaches chest pain Dizziness difficulty breathing Nausea Vomiting blurred vision or other vision changes Anxiety Confusion buzzing in the ears Nosebleeds abnormal heart rhythm

47. 3. Lung volumes are also known as respiratory volumes. It refers to the volume of gas in the lungs at a given time during the respiratory cycle. Lung capacities are derived from a summation of different lung volumes. The average total lung capacity of an adult human male is about 6  liters  of air. Lung volumes measurement is an integral part of pulmonary function test. Lung volume test is used to find out if you have a lung condition that is restrictive or obstructive. If you have an obstructive lung condition, your airways will be narrow. This means your lungs still have air in them after breathing out. Obstructive conditions include COPD and asthma.

48. 4. The Waist-Hip Ratio (WHR ) It is a simple but useful measure of fat distribution. The Waist Hip Ratio is calculated by dividing your waist measurement by your hip measurement, since the hips are the widest part of your buttocks . One 2021 study showed that people who carry more of their weight around their midsection (an apple-shaped body) may be at a higher risk of heart disease, type 2 diabetes, and premature death than people who carry more of their weight in their hips and thighs (a pear-shaped body).

49. Ways to calculate your waist-to-hip ratio You can figure out your WHR on your own, or your doctor can do it for you. To measure it yourself : Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button. This is your waist circumference . Then measure the distance around the largest part of your hips — the widest part of your buttocks. This is your hip circumference . Calculate your WHR by dividing your waist circumference by your hip circumference.

50. 5 . Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat . BMI in an individual is calculated by the use of a mathematical formula. It can also be estimated using tables in which one can match height in inches to weight in pounds to estimate BMI. There are convenient calculators available on internet sites that help calculate BMI as well.

51. BMI = (Weight in kilograms) divided by (Height in meters squared ) A normal BMI score is one that falls between 18.5 and 24.9. This indicates that a person is within the normal weight range for his or her height. A BMI chart is used to categorize a person as underweight, normal, overweight, or obese . Body Mass Index (BMI)Weight Status Below 18.5Underweight 18.5 - 24.9 Normal 25.0 - 29.9 Overweight 30.0 plus Obese