Question

Normally in class we run through about 11 tests. These include:

•The Illinois Agility Test

•Stork Balance Test

•Standing Broad Jump

•Hand eye Coordination Test

•Push-up Test

•Sit-up Test

•Sit and Reach Test

•Step Test

•Seat to stand Test

•Plank Test

•Body Composition Testing including Body Fat % and Waist to Hip Ratio

•1 Rep Max Chest Press

Assignment:

Take 5 of these tests or find 5 other fitness tests you can perform at home. It is especially helpful if you have a certain goal you would like to complete (increase vertical jump--choose vertical jump test).  All of these tests and many more can befound through an online search. Write down the set up of how to perform your 5 tests. They will need to be reliable and valid.  Run through each test once  and record your data.   You will need to create a recording sheet; include--name of test, set up (so it can be repeated the same way), your performance data, additional information. **********For extra credit perform these same tests by the last class, submit your date (compare to current data), and receive 1 extra point on your final grade.************

Answer 1

PUSH UP TEST

Push up test is a basic fitness test used by coaches , trainers and athlets to assess upper body fitness and to monitor progress during strength and fitness training

This simple test help you compare your own upper body muscular endurance to others of your age and gender and track your fitness program over time

Why measure upper body strength and endurance?

Strength and endurance in the muscles of the upper body specifically the chest, shoulders, triceps and core is a good indication of overall fitness.This simple exercise engages muscles throughout the entire body from head to toe in order to maintain a rigid position.

Primary muscles used during the pushup

These are the key muscles that allow you to perform a pushup

• Shoulders( anterior and medial deltoids)
• chest( pectorals)
• Back of the upper arm(triceps)

PROCEDURE

1. standard pushup test

• Perform a short warmup before performing any fitness testing
• Begin in a pushup position on hands and toes with hands shoulder- width apart and elbows fully extended
• While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees
• Push back up to the start position
• This is one rep
• Continue with this form and complete as many repititions as possible without breaking form
• Record the total number of full pushups completed

SIT UP TEST ( CRUNCHES)

The sit up test is a measure the endurance of the abdominal and hip flexor muscles. The aim of this test is to perform as many sit ups as you can in two minutes

PURPOSE: This test measures the endurance of the abdominal and hip flexor muscles

EQUIPMENT REQUIRED: Flat ground, stop watch

PRE TEST: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender , test conditions. Perform an appropriate warm up .

PROCEDURE: The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs and ankles. On the command'go' start the crunch by raising your upper body forward until the elbows or forearms touch the thighs and then lower the torso until the shoulder blades touch the ground. This is one complete sit up

SCORING: The maximum number of correctly performed sit ups is recorded. Both male and female marines are awarded one point for every crunch and a minimum number is required to pass the test. The minimum requirements is the same for males and females being 50 for those aged 17-26 , 45 for those aged 27-45 and 40 for those 46 and over.

SIT AND REACH FLEXIBILITY TEST

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

EQUIPMENTS REQUIRED

Sit and reach box

PROCEDURE

This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed.The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor- the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for att one two seconds while the distance is recorded. Make sure there are no jerky movements

SCORING

The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results.

STEP TEST

This simple test is designed to assess your cardiovascular endurance.

EQUIPMENT: a 12 inch high bench, a watch for timing minutes

PROCEDURE:

Step on and off the box for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say'up,up,down, down'. Go at a steady and consistent pace. This is a basic step test procedure.

MEASUREMENT

At the end of 3 minutes, remain standing while you immediately check your heart rate.Take your pulse for one minute

PLANK FITNESS TEST

The plank test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength. The aim of this test is to hold an elevated plank position for as long as possible

PURPOSE

The plank test measures the control and endurance of the back/core stabilizing muscles

EQUIPMENT REQUIRED

Flat and clean surface, stopwatch, recording sheets, pen

PROCEDURE

The aim of this test is to hold an elevated position for as long as possible. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The head should be facing towards the ground and not looking forwards. The test is over when the subject is unable to hold the back straight and the hip is lowered

OTHER TESTS

• 12 minute run test
• squats
• vertical jumb test