Fitness Testing and Training

Learning objectives
To understand fitness components needed to achieve
sporting excellence.

To describe lifestyle factors that contribute to training and
performance.

To understand how to test own fitness levels and
psychological factors that effect performance.
You are a badminton coach. You will need to think
about your performers fitness requirements and
possible training methods to use with them. As a
coach you should also consider:
Psychological factors that might affect performance.

Ways of testing fitness and analysing the results.

What lifestyle factors could contribute to your
athletes performance levels.
Scenario
Components of fitness
Components of fitness can be used separately or in
combination with each other.
6 components of physical fitness:
The ability to exert a large amount of force in a single
maximum effort.

Muscular strength can help in a number of sports. Can you
name any?
Muscular Strength
The ability of the cardio-respiratory system to supply
oxygen to working muscles during sustained physical
activity
Aerobic Endurance
The cardio-respiratory system deals with the heart, lungs
and blood vessels of the body. Training increases the
efficiency of the heart to transport oxygen to working
muscles.
Also known as stamina means that the muscles keep
working for a long time without getting tired.

Essential for long distance events.
Muscular Endurance
The ability to use voluntary muscles, over long periods of
time without getting tired
Speed Time taken to cover a set distance
- 100m sprinter OR

- It could be how fast a badminton player
can move their racket to cover a drop
shot
Speed is very important in many sports it can often be the
thing that separates a good performer from a great performer.
Speed
Also known as suppleness refers to the ability of the
muscles to stretch and then return to their original position.

It is important for reducing the risk of muscles strains and
injuries.
Flexibility
Having a full range of motion at a joint
Some body shapes are better suited to certain sports
than others.

Describe the ideal body composition for the following
sports.

A. Basketball
B. Horse Racing
C. Football
D. Swimming
Body Composition
The proportion of body weight that is fat, muscle and
bone
Components of SKILL-RELATED Fitness?
Everyones fitness level will differ depending on the
particular sports they play. Each activity has it own set of
fitness requirements that the individual must meet in order
to compete with others.
The following are the
5 main components
of skill-related fitness:
Agility is the ability to
change direction quickly

Athletes with good
AGILITY keep their entire
body under control
throughout.

Agility
Agility is especially important in sports that require a sharp
movement or turn. i.e. goal keeper
Balance is the ability of the performer to retain their centre
of mass over their base of support without falling
Balance can be:
static for example,
handstand
dynamic for example,
keeping your balance on a
board i.e. skateboard, surfing
Balance
Can you think of any other examples?
Coordination is the
smooth flow of a
movement needed to
perform efficiently and
accurately

E.G. an effective tennis
stroke requires
coordinating footwork and
arm action.
Coordination
Can you think of any other examples?
Reaction time The time between the presentation of
a stimulus and movement
A stimulus could be anything from a starting gun to a sudden
side-step by an opponent.
For example, how quickly
a table tennis player
reacts to a serve.

Reaction time
Can you think of any other examples?
Power is a combination of
strength and speed
Power = Force Distance
Time
Power is important in explosive
events like throwing and
sprinting.

Power is vital to getting a good
start in short races.
Power
Sport Specific Fitness Components
What components of fitness are required for each sport
pictured below?
Body Composition and Sports Performance
Somatotyping is a method of determining an individuals
body shape










Body shape is determined genetically (born with it). It can
be improved but not dramatically changed
3 Basic Somatotypes
1. ENDOMORPH
Wide hips and Narrow shoulders
Shot putters, sumo wrestlers.


2. MESOMORPH
Narrow hips and broad shoulders
Tennis, rugby, sprinters & swimmers


3. ECTOMORPH
Narrow hips and shoulders
High jumper, marathon runner
Somatotype is important, it may mean that you are better
suited to one sport more than another.
Somatotypes
Many people are a normal
shape not an extreme body
type.


You can be a mixture of body
types.
You are now ready to complete Task 1
TASK 1
M1 - explain the fitness requirements for achieving
excellence in a selected sport.
P1 - describe the fitness requirements for achieving
excellence in a selected sport.
Fitness Training Methods
There are a variety of training methods which different
performers might use.
Component of Fitness Training Method (s) Used
Flexibility Static and Dynamic Stretching,
Ballastic, PNF Training.
Muscular Strength Machine and free weights, circuit
training and plyometrics.
Speed 30 metre Sprints, hill sprints.
Muscular Endurance Continous training, Fartlek training
and interval training.
Plyometrics is one method of strength training that can be
used to improve power or muscular strength.
e.g. Good for long jumpers, 100 m sprinters or basketball
players
Plyometrics Training
Strength gains through
plyometrics usually takes
about 8-10 weeks.
Static stretching can be active or passive.

In active stretching, the performer works on one joint,
pushing it beyond its point of resistance (lengthening the
muscles)

Flexibility Training
In passive stretching,
the stretch occurs
with the help of an
external force, such
as a partner, gravity
or a wall.
Ballistic stretching involves performing a
stretch with swinging or bouncing movements
to push a body part even further.
Flexibility Training
PNF (proprioceptive
neuromuscular facilitation) is
where the muscle is
contracted isometrically for a
period of at least 10
seconds. It then relaxes and
is stretched again, usually
going further the second
time.
Circuit training is a series of exercises completed one after
another. It is a very good way of developing general fitness.
Circuit Training
This training involves periods of work followed by periods of
rest.
i.e. Sprint for 20 metre + walk back to start.
What athletes/performers would benefit from this method of
training?
Interval Training
It is a combination of running, cycling speeds. i.e. 1 lap
at 50% max, 1 lap walking, 1 lap at 80%
Fartlek Training
Works on both
aerobic and
anaerobic fitness
due to the
varying
intensities.
Continuous Training
Involves a steady but regular pace. i.e. Jogging. It is
important to maintain heart rate in the training threshold
(60-80% of MAX)

Activities can includes running, walking, swimming, rowing
or cycling.
P2 - Describe three different fitness training methods
used to achieve excellence in a selected sport.
You are now ready to complete Task 2
TASK 2
Lifestyle Factors
To succeed in sport performers must consider all aspects
of training and lifestyle factors.
Stress:
Stress can have a negative or positive effect on individuals.
Everybody differs!!

Stress usually occurs if the
performer thinks they are
unable to do an activity
or exercise.
Eustress
Eustress is a positive form of stress. Perfomers can enjoy
testing themselves to the furthest possible extremes and
reaching there potential.
Drugs
All drugs have a side effect and can be harmful to a
persons health. Drug abuse is illegal and if tested positive
can be banned from sport.
Here are some examples of banned substances:
Beta blockers:
e.g. Atenolol (Alcohol has a similar effect)
Effect: slows heart rate, calms and steadies hands
Athletes: Shooting (target sports),
Snooker
Side effects: Reduces heart rate so low that heart may
stop, low blood pressure and causes tiredness
The beta-blocker drugs 'sit' on receptors and stop ('block')
the receptor from being stimulated.
Anabolic steroids:
Effect: Repair body tissues after stress, promote muscle
growth, ability to train harder with less fatigue
Athletes: Athletics (power events) e.g.
.... 100m, Shot Putt
Side effects: Females develop male features. Liver &
heart damage.
Artificially produced testosterone (MALE
HORMONE).
Diuretics:
Effect: Rapid weight loss

Athletes: Boxers, Jockeys

Side effects: Dehydration, Dizziness or light headed
Remove fluid from the body.
Stimulants:
Effect: Reduces tiredness, increased alertness &
endurance
Athletes: Any event with a sprint
start, Boxing,
Side effects: Raise blood pressure, hide
symptoms of fatigue & addictive
Stimulate the body physically and mentally. (Tea, Coffee,
Cocaine)
Smoking
Smoking and consuming alcohol is legal but becoming less
socially acceptable (smoking ban 2007). Both have harmful
side effects and can effect performance capacities.
Nicotine is taken into the blood stream through smoking.
It is an addictive drug, which raises the heart rate and blood
pressure
Lung cancer tars are deposited in the lungs, making them
less efficient and can lead to cancer
Increased risk of heart disease
Carbon monoxide reduces the effectiveness of the
oxygen-carrying capacity of haemoglobin.
- therefore reduced levels of fitness
Smoking and health
Sleep
Sleep is vital. Young athletes need at least 8-9 hours sleep
a night. This allows the body rest and recovery from training
and performance.
Everyone needs to eat a balanced diet, depending on the
physical demands of the sport. Good diet and nutrition will
reduce health risks.
The diet of a rower would be totally different from that of a
Sumo wrestler!!!
Diet
A balanced diet
A balanced diet consists of the following components:
Other factors to consider could include:

Activity Levels
Gender
Alcohol
Medical history or injuries
Work demands and free time
Other lifestyle factors
P3 - Describe four different lifestyle factors that can
affect sports training and performance.
You are now ready to complete Task 3
TASK 3
Assessing your own fitness
Before testing your fitness individuals should complete a
consent form.
This form makes sure:

-You know exactly what is required of you.
-You understand the procedures and testing.
-You understand you could pull out at any time.
There are tests for each type of fitness. Fitness testing
measures a performer's ability and is beneficial to both the
performer and the coach in highlighting areas for
improvement.
Fitness Testing
Fitness testing will:
Highlight strengths and
weaknesses

Allow progress to be
monitored carefully, through
re-testing and comparison to
norms
The two main issues to consider in fitness testing are
validity and reliability.
Validity and reliability of testing
Reliability is a question of
whether the test is
accurate. It is important to
ensure that the procedure
is correctly maintained for
ALL individuals.
Validity relates to
whether the test
actually measures
what it sets out to
measure.
How might you improve validity and reliability?
Validity and reliability can be improved by:

The tester should be experienced.

Equipment should be standardised.





Different performers might have differing motivation to
complete the test to the best of their ability.

Tests should be repeated to avoid human error.
Validity of testing
P4 - Carry out four different fitness tests for different
components of fitness, recording the results
accurately.
You are now ready to complete Task 4
TASK 4
The various methods of evaluating stamina (cardio-
respiratory endurance) include:
- The multi-stage fitness test
- Cooper run
- Harvard step test
Testing Aerobic Endurance
The Multi Stage Fitness Test:

The athlete performs a 20m
progressive shuttle run in time with a
beep, to the point of exhaustion. The
level reached depends on the
number of shuttle runs completed
and is ascertained from a standard
results table.
25 m
square
Testing Aerobic Endurance
Cooper Run:

The 12 minute Cooper run will test your endurance
capabilities. The testing procedure is simple and very little
equipment is needed. Large groups can be tested together
and standardised data are used for comparison.
Rules:
Performers run as far as they can for 12 minutes. Each
lap of the grid is 100 m. Pupils to calculate the distance
covered.

The grid below shows the average scores.


Testing Aerobic Endurance
Harvard Step Test:

Performers step onto and off the bench/step continuously
for 5 minutes. (steady pace). Recovery heart rate is then
measured.
Gender Excellent Above
Average
Average Below
Average
Poor
Male >90 80-90 65-79 55-64 <55
Female >86 76-86 61-75 50-60 <50
1 minute after exercise = take pulse
2 minute after exercise = take pulse
3 minute after exercise = take pulse


Add 3 scores together and use the following formula:

30,000
3 pulse score added together
Here is a table of the norms:
Testing Stamina Harvard Step Test
One simple method of assessing maximum strength is the
handgrip test, using a muscle dynamometer.
Testing Strength
Measures the strength of the
performer hand grip strength in
one action.

Rules:
-No swinging your hand
-Start with your hand up and
bring down to side while pulling
in handle
Gender Excellent Good Average Fair Poor
Male >56 51-56 45-50 39-44 <39
Female >36 31-36 25-30 19-24 <19
Here is a table of the average scores:
Testing Strength
The sit -and-reach test gives an indication of flexibility of
the hamstrings and lower back. This test measures the
range of movement at the hips/torso.

Rules:
-Legs straight with feet touching the box.
-Push marker as far as possible without bending your
knees.
Testing Flexibility
This position
must be held
for a couple of
seconds
Gender Excellent Above
average
Average Below
average
Poor
Male >14 11 - 14 7 - 10 4 - 6 <4
Female >15 12 - 15 7 - 11 4 - 6 <4
Here is a table of the average scores:
Testing Flexibility
Performers to cover a straight 30 m from
a standing start. The time taken should
be accurately recorded.

Limitations include possible human error
in the timing, the result may be affected
by the running surface and by the
weather.

Here is a table of the average scores:
Gender Excellent Above
Average
Average Below
Average
Poor
Male <4.0 4.2 - 4.0 4.4 - 4.3 4.6 - 4.5 >4.6
Female <4.5 4.6 - 4.5 4.8 - 4.7 5.0 - 4.9 >5.0
Testing Speed
The vertical jump test is a simpler method of assessing
power.
Performers to reach up to highest
point without going onto tiptoes. They
then jump vertically and touch
highest point on the wall/board.

-The score is the difference between
the 2 measurements

Here is a table of the average scores:
Gender Excellent Above average Average Below average Poor
Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cm
Female >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm
Testing Power
A simple, cheap method of evaluating reaction time is the
ruler drop test.
This measures reaction to a stimulus. Partner to hold and
drop ruler from above performer dominant hand.
Rules:
-Fingers of the performer should be
at the 0 cm mark
-The performer should not be able to
anticipate the drop coming.
Excellent Above Average Average Below Average Poor
<7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm
Testing Reaction Time
The performer runs around a 10 m course as fast as they
can between a series of evenly spaced cones.

Performers start at the first cone. On the whistle pupils
should follow the course in the diagram and finish at the
end cone.

Performers are timed
from start to finish.
Testing Agility
Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 19.3 secs >19.3 secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs
Here is a table of the average scores:
Testing Agility
The stork stand is a test used to evaluate
static balance.

Performers start by adopting the stance in
the diagram. The time starts when the
pupils foot in contact with the ground is up
onto tiptoes.

Gender Excellent Above Average Average Below Average Poor
Male >50 secs 50 - 41 secs 40 - 31 secs 30 - 20 secs <20 secs
Female >30 secs 30 - 23 secs 22 - 16 secs 15 - 10 secs <10 secs
Here is a table of the average scores:
Testing Balance
The sit-up bleep test assesses muscular endurance of the
abdominals.

The athlete performs sit ups in time with a beep, to the
point of exhaustion. The level reached depends on the
number of repetitions completed.
Testing Muscular Endurance
Gender Excellent Above average Average Below average Poor
Male Level 8 Level 7 Level 5 Level 3 Level 1
Female Level 6 Level 5 Level 4 Level 2 Level 1
Here is a table of the average scores:
To assess suitability for as particular sport you can
measuring the ratio of the body. Fat levels vary depending
on age and gender.

Measuring fat levels can be done with skin fold callipers.
Measuring fat during a skin fold
test should be done at the
CHEST, ABDOMINALS &
THIGH.
Testing Body Composition
excellent good average
below
average
poor
Normal
Male 60-80 81-90 91-110 111-150 150+
Female 70-90 91-100 101-120 121-150 150+
Athletic
Male 40-60 61-80 81-100 101-130 130+
Female 50-70 71-85 86-110 111-130 130+
Testing Body Composition
Here is a table of the average scores:
BMI is a general way of working out whether a person is
the right weight for their height.

Use the following formula:
BMI = Weight (kg)
Height (m) x Height (m)
TASK: Calculate your BMI.
Testing Body Mass Index (BMI)
Body mass index (BMI)
Generally the higher the BMI the more % body fat, but elite
athletes with have a high % body mass due to muscle
weighing more than fat.
P5 - Interpret their test results and personal level of
fitness.
You are now ready to complete Task 5
TASK 5
M2 - Explain their test results and personal level of
fitness, identifying strengths and areas for
improvement.
D1 - Evaluate their test results and personal level of
fitness, considering the level required to achieve
excellence in a selected sport.
Psychological Factors
Performing to high standards require physical fitness, skill
and a strong mental capacity.
Psychological Factors
Motivation
Concentration
Arousal and
Anxiety
Personality
Motivation
Intrinsic motivation
This type of motivation happens within the performer. This is
the desire to improve themselves and the enjoyment gained
from success within the performer.
Motivation influences our behaviour. There are 2 categories
of motivation.
Motivation
Extrinsic motivation
This type of motivation relates to receiving rewards for
success and good performances.
e.g. Winning a trophy for a tournament.

The balance between intrinsic and extrinsic motivation are
vital to a performer if they are to be successful.
Arousal
What is arousal?
An increased state of readiness before performing a
task or activity
Forms of Anxiety
There are 2 forms of anxiety that a performer may
experience:
Trait Anxiety:
General disposition of a performer to perceive situations as
threatening. Naturally anxious individuals will feel
apprehensive often.
State Anxiety:
This form of anxiety occurs in
particular situation. Linked to
performers mood and
therefore varies from moment
to moment.
e.g. Taking a penalty.
Anxiety
Negative stress is often referred to as.... Anxiety
There are 2 types of anxiety:
Cognitive:
Thoughts of worry and concern
over perceived lack of ability to
complete task. Usually prior to
event (Nervousness +
apprehension)
Anxiety
Somatic:
Physiological responses. Increase heart rate, sweating,
blood pressure rises, muscle tension. These symptoms
usually reduce once the event has started.
Varying levels of somatic and cognitive anxiety
1 week before 1 day 1 hour Start After
High












Low
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f

a
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x
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Somatic
Cognitive
Personality
Whats different about the personality of these people?
What is Personality
Personality is a unique characteristics of an individual.

Knowledge about personality is important to ensure
optimum sporting performance.
Coaches will treat
individuals differently
depending on the
performers
personality.
This means they will
get the best out of
them.
How to Measure Personality
Interviews reflects behaviour patterns in different
situations
Questionnaires Must be answered honestly and fairly.
Observations Involves watching the performers behaviour
over time
Concentration
This is the ability of a performer to process information and
focus.

Information processing happens quickly and the body will
decide whether to act on the information or not.
An overload of
information can
have a negative
effect on
performance.
Learning routines and skilful performances
Example: High Jump can be
split into different learning
phases.
Run up
Take off
Flight
When learning a new skill coaches will often break the
movements down into small sub-routines or chunks to
learn.
P6 - Describe the effects of psychological factors on
sports training and performance.
You are now ready to complete Task 6
TASK 6
M3 - Explain the effects of psychological factors on
sports training and performance.
D2 - Analyse the effects of psychological factors on
sports training and performance.