Fitness testing/tests

what does ‘parq’ stand for

physical activity readiness questionnaire

what is a PARQ?

A series of questions asked before engaging in increased levels of physical activity, to ensure that there arent any health issues that should be considered when planning exercise

when do we test fitness

at the start of a training program

during a training program

at the end of a training program

why do we test fitness

to identify strengths and weaknesses

to help us select the intensity of our training

helps us set goals/targets.

to see if our training is working

asseses fitness for different sports’

can motivate us to improve

to see what our current fitness levels are

what does the 12 minute cooper run test

cardiovascular fitness

describe the test protocol for the 12 min cooper run

run continuously for 12 mins straight

then calculate the distance run based on the distance covered and compare it to normative data chart

what does the 12 min cooper swim test

cardiovascular fitness

describe the protocol for the 12 min cooper swim

swim continuously for 12 mins straight

then calculate the distance swam based on the distance covered and compare it to normative data chart

what does the harvard step test test

cardiovascular fitness

describe the protocol for the harvard step test

step up and down on a bench for 5 mins, then when finished measure heart rate 1 minute,2 minutes and 3 minutes after exercise then add them together and do the calculation (100×300 / heart rate sum) then compare to normatitive data

what does the hand grip dynamometer test

strength

describe the protocol for the hand grip dynamometer

use a hand-grip dynamometer and squeeze it with max effort and hold it for 5 secs then read the dial for the measurement

what does the 1 minute sit up test test

muscle endurance

describe the protocol for the 1 minute situp test

lie on floor with your knees bent, and let someone keep count then perform situps as many times as possible in 1 min then compare results to normalatitive data

what does the 1 min press up test test

muscular endurance

describe the protocol for the 1 min press up test

get someone to help you by keeping count, then perform press ups as many times as possible in 1 min then compare results to normalatitive data

what does the 30m sprint test

speed

explain the test protocol for the 30m sprint

have someone help you by timing your sprint, when the signal to go is given, run as fast as you can over the 30m distance then compare your time to normalatitive data.

what does the vertical jump test test

POWER

Explain the test protocol for the vertical jump test

mark your standing height on the board, then jump and mark the top of your jump 3 times and read off the distance between your standing height and your jump

what does the Illinois agility run test

agility

explain the test protocol for the Illinois agility run

ensure someone times your run, then set up test as shown in diagram (distances must be accurate) start by lying on your front so that your head is just behind the start line then run the course as fast as possible, then compare results to Normative data

what does the sit and reach test test

flexibility

explain the test protocol for the sit and reach test

using a sit and reach box, sit on the floor with your legs out straight and feet flat on the box then bend forward and push the ruler on top of the box as far away as you can, then record your score and compare to normative data