Fitness Test Plans!
The 6 fitness test that I have done were aimed at a different component.
- 1 minute push up test (Muscular Endurance)
- 1 RM strength test (Muscular Strength)
- Sit and reach test (Flexibility)
- 35metre sprint test (Speed)
- 3 minute step test (Aerobic Endurance)
- 3 hop test (Muscular Power)
My Two Individuals Test Results
First Individual Thomas:
Above are the results that Thomas has gotten when doing the fitness tests. Also after recording down the results I compared Thomas's results to the national averages which I will talk more about in the strengths and weaknesses area.
- 1 minute push up test (45 push ups which is 'good' on the national averages)
- 1 RM strength test (40kg on the chest press which is 'average' on the national averages)
- Sit and reach test (22cm, this is a 'average' result on the national averages)
- 35metre sprint test (5.6seconds, this is a 'poor' results when comparing to national averages)
- 3 minute step test (193bpm, which is a 'excellent' result in the national averages)
- 3 hop test (1.7m. which is a 'average' result when comparing to national averages)
Second Individual Siri:
Above are the results that Siri has gotten when doing the fitness tests. Also after recording down the results I compared Siri's results to the national averages which I will talk more about in the strengths and weaknesses area.
- 1 minute push up test (60 push ups which is 'Excellent' on the national averages)
- 1 RM strength test (60kg, which is 'above average' on the national averages)
- Sit and reach test (44.5cm, which is 'excellent' on the national averages)
- 35metre sprint test (4.2seconds, which is 'excellent' on the national averages)
- 3 minute step test (183bpm, which is 'above average' on the national averages)
- 3 hop test (2.3metres, which is 'above average' on the national averages)
Feedback from my two individuals!
After each of the fitness tests I gave my two individuals feedback forms to fill in and on the feedback form I would find out what my two individuals thought about the fitness test that I carried out and organised. The feedback from asked my individuals to give me a mark out of 4 with 4 being poor and 1 outstanding. They were asked to give me a mark out of 4 about the knowledge and understanding, Friendliness and enthusiasm, Punctuality, Professionalism, Ability to adapt to arising situations. Then after they were asked to write down what went well and also to write down what would make the fitness test even better.
Individuals Thomas/Siri:
The first fitness test that I have done with Thomas and Siri was the 1 rep max test to measure his muscular strength. I think that this test was very suitable for muscular strength as it requires the individual to use lots of strength which can be then measured easily because all you have to write down is the weight that the individual managed to get up to during his 1 rep max test.
This test is quite reliable however, it could be quite unfair when looking at the national averages because some people have different body types and some could be stronger than others which could make the results they get very different. For example if Thomas does it and he works out for few weeks and then a 30 year old does the test that has worked out for 10 years his result will be definitely better than Thomas's.
This test even though it is quite and unreliable and a bit invalid it is very practical and easy to do. However, it would require a chest press machine which can be found at the gym so if you didn't have access to a gym you would have difficulties with doing this test.
The second fitness test that I did with Thomas and Siri was the 1 minute push up test to measure their muscular endurance. The one minute push up test is a really suitable test to do for the muscular endurance. This is because muscular endurance is when we are using our muscles continuously through out a amount of time. This test is based around continuously using your muscles.I think that this test is a reliable test because the fact is that most people can do normal traditional push ups and it the test is not based around strength but endurance. This means that it can be compared to others however, results may vary because of different body weights however, the test can still be reliable and it can be used to measure a person's muscular endurance.
This test is very practical because you wont need much equipment here as all you need is your self a space where you can do push ups on and also a partner that will either count the time or use a stopwatch or alarm clock. Then for a whole minute you will do as much push ups as you can using the correct technique. This test requires lots of motivation because it will get tough near the end as it is a endurance test but it will definitely help you find out what's your current level of muscular endurance.
The third test that I gave my two individuals to do was the sit and reach test which is a really good test to measure your flexibility. This test is a quite accurate because it no matter what size or shape you are you can compare your flexibility to other people as everyone can improve their flexibility. This test is a reliable test however, it will depend on the amount of warm up you get at the beginning before you do the test. Also to make this test reliable you should keep the same procedures for all the individuals as this will effect the reliability for example if one person bends their knees a bit when everyone else didn't the person with the bent knees will get a better result which would be unfair towards others. The validity of this test is quite good however, it measures the flexibility of the lower back mainly and not overall flexibility.
The practicality of this test is not so bad because you could use a simple ruler and a box to do this test however, to get a accurate result you should use the sit and reach box that has all the markings on it and adjustable feet positioning. Also you should do this with a partner so that he/she can measure the spot you reached while you are stretching as much as possible.
The fourth test that I have given my individuals to do was the 35 metre sprint test to measure their general speed and compare it to the national averages. I picked to do this test because their are many national averages to compare to and also it is a very easy procedure because all that is required to do is set a track get a stopwatch and sprint from point a to b as fast as possible then the time that you got is recorded and compared to the national averages to see what level of speed you are on.
This test is a very reliable test only if the test is carried out properly for example the time is measured properly and also the correct distance is measured correctly. Another important aspect to make this test reliable is to make sure that the individuals are motivated to do their best in the test other wise the results recorded wont be as good as they would be if you were motivated and tried your best.
The validity of the test is high only under few circumstances. These are if the track that the test will be done on is correctly measured to every single cm and also if the time is measured correctly. The test would be more valid if their were time gates however, using a stop watch is valid to but not as much as time gates.
The practicality of this test is quite good because it doesn't require much equipment to be able to do the test. However, you must have a large space to measure out your track and a suitable surface which is not slippery to prevent any safety hazards.
The fifth test that I carried out was the 3 minute step test to measure Siri's and Thomas's cardiovascular endurance. I chose this test as a suitable cardiovascular endurance test because it allows to find out the heart rate after the 3 minutes of doing the step test when using the correct equipment.
The reliability of this test is very high because if you use the correct equipment you will get really accurate results of your actual heart rate after finishing the test then you can record down your results you got and compare them to the national averages. This test will however, be only reliable and valid if you use the correct equipment which is the heart rate sensors which goes around your chest and the wrist watch which will tell you what your heart rate is after the 3 minute step test.
This test is quite practical however, it requires equipment such as the heart rate sensor which could be hard to get for you however, using your pulse on your neck or wrist wouldn't be valid at all that is while you should use the heart rate sensor to get the accurate result. Also you should keep the same pace through out the 3 minutes so that your cardiovascular system is actually working hard so that you can get a more accurate result at the end of the test which will then allow you to see where about you are on the national averages.
The last test that I carried out was the 3 hop test which measures the power component. I picked this test because it measures the lower body power of the legs which is used in many different sports and activities which means that it could measure your general power. Also I picked this test as it is not very hard to do and it is quite challenging which makes it more fun for the individuals and it motivated them to get a good results and try their best.
I think that the 3 hop test is actually pretty reliable because it is really easy to measure the distance that the individual has jumped which means that the results that are recorded will be appropriate to compare to other national averages to see how good your power is. It could be a unreliable test to measure your whole body power because this test really only measures your lower body power. However, I think that it can be used to measure general power as we use our lower body power in many activities and sports such as football, rugby, weight lifting (even when its shopping) etc. To make the test more valid you should use a correct tape measurer that will show you the metres and cm's so that you can write down the right result down.
It is quite a practical test as it doesn't require much equipment and also the procedure of this test is very easy which makes it quite a quick test to do. All you will need in this test is some space, a tape measurer, tape to measure starting point. Do this test 3 times and then use your best score to make the test a bit more valid and reliable.
The validity of the test is high only under few circumstances. These are if the track that the test will be done on is correctly measured to every single cm and also if the time is measured correctly. The test would be more valid if their were time gates however, using a stop watch is valid to but not as much as time gates.
The practicality of this test is quite good because it doesn't require much equipment to be able to do the test. However, you must have a large space to measure out your track and a suitable surface which is not slippery to prevent any safety hazards.
The fifth test that I carried out was the 3 minute step test to measure Siri's and Thomas's cardiovascular endurance. I chose this test as a suitable cardiovascular endurance test because it allows to find out the heart rate after the 3 minutes of doing the step test when using the correct equipment.
The reliability of this test is very high because if you use the correct equipment you will get really accurate results of your actual heart rate after finishing the test then you can record down your results you got and compare them to the national averages. This test will however, be only reliable and valid if you use the correct equipment which is the heart rate sensors which goes around your chest and the wrist watch which will tell you what your heart rate is after the 3 minute step test.
This test is quite practical however, it requires equipment such as the heart rate sensor which could be hard to get for you however, using your pulse on your neck or wrist wouldn't be valid at all that is while you should use the heart rate sensor to get the accurate result. Also you should keep the same pace through out the 3 minutes so that your cardiovascular system is actually working hard so that you can get a more accurate result at the end of the test which will then allow you to see where about you are on the national averages.
The last test that I carried out was the 3 hop test which measures the power component. I picked this test because it measures the lower body power of the legs which is used in many different sports and activities which means that it could measure your general power. Also I picked this test as it is not very hard to do and it is quite challenging which makes it more fun for the individuals and it motivated them to get a good results and try their best.
I think that the 3 hop test is actually pretty reliable because it is really easy to measure the distance that the individual has jumped which means that the results that are recorded will be appropriate to compare to other national averages to see how good your power is. It could be a unreliable test to measure your whole body power because this test really only measures your lower body power. However, I think that it can be used to measure general power as we use our lower body power in many activities and sports such as football, rugby, weight lifting (even when its shopping) etc. To make the test more valid you should use a correct tape measurer that will show you the metres and cm's so that you can write down the right result down.
It is quite a practical test as it doesn't require much equipment and also the procedure of this test is very easy which makes it quite a quick test to do. All you will need in this test is some space, a tape measurer, tape to measure starting point. Do this test 3 times and then use your best score to make the test a bit more valid and reliable.