Fitness testing for sport and exercise

Aerobic Endurance
Aerobic endurance is the amount of oxygen that you breathe in during a certain type of exercise. To test aerobic endurance you use the multi stage fitness test.

Multi stage fitness test
The multi stage fitness equipment:
Non slip flat surface
Multi stage fitness test cd
20m measuring test
Marking cones
How to perform the multi stage fitness test
Warm up by increasing heart rate by jogging and then dynamic stretches to stop pulled muscles. Stand on the first line and when indicated start to jog to the second line. Reach the second line moments before the second beep and on the first beep start running back to the first line. As the test continues the bleep will become faster. Carry on until you feel fatigue and then drop out. Then record level you have reached.

Advantages
Large groups of people can perform the exercise at the same time, this will mean it takes less time for people to compete the multi stage fitness test and simpler to run. The multi stage fitness test is easy to set up and are low cost to run. There is no specialist equipment required except the cd.
Disadvantages
Specialist equipment required such as a cd player and assistant required to administer the test. This can cost money and time to set up. It doesn’t test the full fitness due to what time of the day it is performed so results can differ. There is also needs to be a high motivation for a good result to be performed.

Muscular endurance
Muscular endurance is the ability for the muscles to sustain repeated contractions against a resistance for a long period of time. To test muscle endurance you can do the press up and sit up test.

Equipment to test muscle endurance a exercise mat a 1minute timer a assistance to hold feet and count amount of sit ups

How to do the press up test
Fully warm up starting off with a pulse raiser such as a jog and then dynamic stretches to avoid a pulled muscle. Position yourself on a matt with hands and shoulders a width apart and arm are fully extended. Next lower body so elbow are at a 90 degree angle then return to starting position. Ensure push up technique is retained entire time with no rest in-between.

How to do the sit up test
Fully warm up starting off with a pulse raiser such as a jog and then dynamic stretches to avoid a pulled muscle. Lie on a matt with your knees fully bent and you’re back flat on the ground. Fold arm into chest and raise yourself up at a 90 degree angle and then return to the floor. Carry on the sit up motion for the whole one minute without a rest.

Advantages of both
This test is simple to perform and requires minimal equipment and large groups may be tested at once which can save time and money.

Disadvantages of both
The sit up test increases the involvement of the hip flexor muscles, making the test less valid as a measure of abdominal strength. It can be hard to determine if a correct sit up is performed. Candidate may give up quickly so wouldn’t test the muscle endurance which would affect the results.

Flexibility
Flexibility is range of movement around a joint. To measure flexibility you use the sit and reach test. This tests the flexibility in the lower back and the hamstrings.

Equipment needed for the sit and reach test sit and reach box a tape measure person to measure

How to perform the sit and reach test
Remove your shoes and sit with heels against the box. Keep your legs flat on the ground, place one hand on top of the other and then reach forward slower. As you reach forward slowly lower head down between your shoulders. Record best of three results. This is so you can take the best results and outline any outliers.

Advantages of the sit and reach test
The sit and reach test is easy and quick to perform. Standard test used for flexibility so results can be used and compared to national data. There is also little equipment required which can make the test easier to perform and set up.