Fitness testing
UNIT R042: Applying Principles of Training
OCR SPORT LEVEL 2: CAMBRIDGE NATIONALS IN SPORT SCIENCE
SUCCESS CRITIERA
 To outline and carry out fitness tests which produce basic results. These
are recorded with limited accuracy. Use of protocols and guidelines is
superficial. Interpretation of results is limited (1 – 6 marks: P)
 Describe and carry out fitness tests which produce a range of results.
These are recorded to some accuracy. Some consideration of protocols
and guidelines is evident. Interpretation of results is clear with some
reference to data (7 - 11 marks: M)
 Explain and carry out fitness tests to produce an extensive range of
results, which are recorded with accuracy. Consideration of protocols and
guidelines is clearly evident. Interpretation of the results is clear and
detailed with continual reference to data (8 – 10 marks: D/D*)
FITNESS TESTING
 Fitness tests are used to monitor an athletes health and abilities during training and/or
rehabilitation (recovery). These are carried out on a regular basis to ensure information is
up to date and accurate.
What are
the
benefits
of fitness
testing?
To highlight
strengths
and
weaknesses
To evaluate
a training
programme
Determine
health
status
Assist in
goal
setting
To measure
fitness
levels
Talent
identification
What
What components of fitness do each of the tests examine?
fitness tests
have you
done?
Muscular endurance, Cardiovascular endurance, Agility, Power, Strength,
Flexibility, Balance
EXAMPLE
Multistage fitness test
The 20m multistage fitness test is a
maximal running aerobic fitness test. It is
also known as the 20 meter shuttle run
test, beep or bleep test.
Equipment
Flat, non-slip surface, marking cones, 20m
measuring tape, beep test CD, CD player,
recording sheets
Results
This involves continuous running between two lines 20m
apart in time to recorded beeps. The subjects stand behind
one of the lines facing the second line, and begin running
when instructed by the beep. The speed at the start is slow.
The subject continues running between the two lines,
turning when signaled by the recorded beeps. As time
passes, the beeps will be closer together. This continues
each minute (level). If the line is reached before the beep
sounds, the subject must wait until the beep sounds before
continuing. If the line is not reached before the beep
sounds, the subject is given a warning and must continue to
run to the line, then turn and try to catch up with the pace
within two more ‘beeps’. The test is stopped if the subject
fails to reach the line (within 2 meters) for two consecutive
ends after a warning.
Cardiovascular
endurance
Men
Women
Excellent
>13
>12
Very good
11 - 13
10 - 12
Good
9 - 11
8 - 10
Average
7-9
6-8
Poor
5-7
4-6
Very poor
<5
<4
Protocol
Picture
Reference:http://www.topendsports.com/testing/tests/20mshuttle.htm
TASK 3: UNIT R042
1. Identify and explain different tests for each component of fitness
- Strength (e.g. burpee test, squat test)
- Power (e.g. vertical jump test, standing long jump test)
- Agility (e.g. shuttle run test, Illinois agility run test)
- Balance (e.g. standing stork test)
- Flexibility (e.g. sit and reach test, trunk flexion test)
- Muscular endurance (e.g. number of sit – ups/press – ups in a defined time
period)
- Cardiovascular endurance (e.g. Cooper run, Harvard step test)
*NB – For each test you must include:
- Name of test
- Protocol (method)
- Equipment needed
- Scoring
- Picture
- References
FITNESS TEST RESULTS
What were
the results
for each of
your tests?
How reliable
and valid
were each of
the tests?
Why were these
tests useful?
How could they
be improved?
Table 1: Fitness test results