Pro 7 fitness testing

What do I need to do in this project?

Name a fitness component and how it can be tested?

The ability to generate muscular strength in a quick period of time.

• Flexibility

• Power

• Speed

• Body Composition

A term used often by doctors and health professionals. It refers to the percentage of fat, bone, and muscle in your body.

• Muscular strength

• Aerobic endurance

• Body Composition

• Flexibility

The ability of an individual to use readily available oxygen to continue in exercise. Utilising the cardiovascular and respiratory system to supply oxygen to working muscles.

• Aerobic endurance

• Muscular strength

• Muscular endurance

• Power

Describe a testing protocol

This test requires the athlete to run as far as possible in 12 minutes.

The athlete warms up for 10 minutes

The assistant gives the command “GO”, starts the stopwatch, and the athlete commences the test

The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)

The assistant blows the whistle when the 12 minutes have elapsed and records the distance the athlete covered to the nearest 10 metres

• RHR

• Cooper run

• sit and reach

• vertical jump

The athlete lies on the mat with the knees bent, feet flat on the floor and their hands on their ears where they must stay throughout the test

The assistant holds the athlete's feet on the ground

The assistant gives the command “GO” and starts the stopwatch

The athlete sits up touching the knees with their elbows, then returns to the floor and continues to perform as many sit-ups as possible in 30 seconds

The assistant keeps the athlete informed of the time remaining

The assistant counts and records the number of correct sit-ups completed in the 30 seconds and uses this recorded value to assess the athlete's performance

• push up test

• sit and reach

• sit up test

• aerobic capacity

he athlete chalks the end of their fingertips

The athlete stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)

From a static position, the athlete jumps as high as possible and marks the wall with the chalk on his fingers (M2).

The assistant measures and records the distance between M1 and M2

The athlete repeats the test 3 times

The assistant calculates the average of the recorded distances and uses this value to assess the athlete's performance

• Sargent Jump Test (vertical jump)

• power

• speed

• muscular strength

The athlete using their dominant hand, applies as much grip pressure as possible on the dynamometer

The assistant records the maximum reading (kg)

The athlete repeats the test 3 times

The assistant uses the highest recorded value to assess the athlete's performance

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  Grip Strength test

• sit and reach

• spiromer

• RPE