Fitness testing is a way of gaining information about the health-related and skill related components of an athletes fitness. Testing can take place in a number of environments, with laboratory testing being the most accurate.
2. OBJECTIVES OF LECTURE
At the end of the lecture, a student should
be able to explain:
Various components of fitness testing
– Health related components
– Performance related components
Various method of assessing these
components
3. What is fitness?
A set of attributes that people have
or achieve relating to their ability to
perform physical activity.
4. Purpose of fitness testing
Educating clients about their present
fitness status
Provides data helpful in designing a
comprehensive exercise program
Data allows evaluation of progress
Stratifying cardiovascular risk
Motivating clients to establish
reasonable fitness goals
5. Components of physical fitness
Health related
• Flexibility
• Strength
• Muscular endurance
• Cardio-respiratory
endurance
• Body composition
Performance related
• Power
• Speed
• Agility
• Co-ordination
• Balance
• Reaction time
11. Muscular strength
The amount of force a muscle can
generate with a single maximum
effort
Maximum Bench Press test
Maximum Leg Press Test
Hand Grip Strength
15. Muscle endurance
Ability of the muscle or group of
muscles to contract repeatedly for
long period of time
60 second sit up test
The curl up test
The push up test
The squat test
20. Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-38 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <9 <9 <7
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <20 <7 <5 <3 <2
Male
Female
21. Cardio respiratory endurance
Ability of the cardiovascular and the
pulmonary system to meet the
physical demands placed while
performing a prolonged dynamic,
rhythmic exercise involving larger
muscle groups
Maximal tests
Sub-maximal tests
22. Body composition
Body composition can be expressed
as the relative percentage of body
mass that is fat and fat-free
BMI
Skinfold Thickness Measurement
Circumference Measurement
38. Balance and co-ordination
Standing stork test
Place the sole of the right foot
against the side of the left
kneecap
raises the heel of the left foot to
stand on their toes
39. Normative values
Rating Males Females
Excellent >50 >27
Above Average 37-50 23-27
Average 15-36 8-22
Below Average 5-14 3-7
Poor <5 <3
43. How it is useful?
Running at a higher speed
continuously results into fatigue
(lactate accumulation)
In contrast, running at this speed
short intervals places significant
demands with little lactate
accumulation.
44. 1. Intensity of exercise interval
2. Duration of exercise interval
3. Duration of recovery interval
4. Repetitions of exercise-recovery
interval
45. Exercise interval
Sprinter
– Add 1.5 to 5 seconds to the exerciser’s
best time
– 100m can finish in 8 seconds- make him
run for 9.5 seconds
Runner
– Subtract 1 to 4 seconds to the
exerciser’s average time
– 400m can finish in 101 seconds – make
him finish in 97 seconds
46. Rest interval
Exercise to rest ratio
1:3 – to train sprinting
1:2- to train running
1:1 or 1:1.5- to train endurance
running
