WJEC/Eduqas GCSE PE Personal Fitness Programme: Student Companion

3 Self-analysis Test protocols for each component of fitness It is important to follow test protocols for reliability and validity purposes. You will see that some components of tness have a number of different tests, e.g. ‘muscular strength’ has the hand grip dynamometer and 1 rep max test (as shown in Table 3.2). It is important to choose the test that is speci c to your needs. Table 3.2 provides a summary of tness test protocols that will help you develop your knowledge and understanding. You should, however, visit the recommended websites for a full list of test protocols. https://brianmac.co.uk/ https://www.topendsports.com/ Table 3.2 Fitness tests and protocols Component of fitness Fitness test Protocol Cardiovascular endurance Multi-stage fitness test • Stay in time with the bleeps on each line on a 20 m course. • Run until exhaustion prevents completion of three consecutive shuttles . 12-minute Cooper run • Record the distance covered in 12 minutes. Muscular endurance 1 minute abdominal / press-up test • Perform as many full sit-ups / press-ups as you can in 60 seconds. Muscular strength Hand grip dynamometer • Grip with dominant hand. • Apply maximal force . • Repeat three times and record the maximal force. 1 rep max • Warm up with a light weight. • Provide a one minute rest period. • Choose a weight that is achievable. • Rest for one minute. • Continue the sequence, progressively adding weight until failure . Flexibility Sit and reach test • Remove shoes and place feet up against the box. • Keep knees locked and reach over the box. • Stretch and hold the position for two seconds recording the distance reached. Body composition Skinfold callipers • Take four measurements: biceps, triceps, back and hip. • Convert readings to body-fat percentage. Agility Illinois agility run • Start lying face-down on the start line. • Complete the course, following the exact distances and record the time taken. Speed 30 m sprint • Sprint 30 m distance. • Timer stands in line with the finish. Power Vertical / Sargent jump • Stand sideways against the wall, measure height with an upstretched arm. • Jump up as high as you can and mark the wall. • Measure the distance between the two marks. Standing broad jump • Stand with feet shoulder width apart. • Jump as far as possible and measure the distance. Coordination Alternate hand wall throw • Stand two metres from a smooth-surfaced wall. • Throw the ball to the wall with one hand and catch with the other. • Record how many consecutive catches you can make in 30 seconds. Balance Standing stork test • Place hands on hips and one foot on the opposing knee of the other leg. • Raise heel and hold balance for as long as possible. Reaction time Ruler drop test • Hold a 30 cm ruler with the 0 between the thumb and first finger. • Your partner is ready to catch, with a gap between their thumb and first finger. • Drop the ruler with no warning. • Your partner catches the ruler as quickly as possible; record the distance from the top of their thumb. This is not an extensive list of tests but it is a summary of protocols. Further reading is recommended. You will have seen the terms reliability and validity in your science work. 24