Micro Teach Fitness Tests

• Physical education
• Further Education (Key Stage 5)

Fitness Tests Lesson

What are fitness tests?

• Physical fitness tests we conduct on individuals to establish their current level of cardiovascular, muscular endurance, muscular strength and flexibility fitness. 

Why ?

• As professionals, we need to establish a baseline level of physical ability before creating a suitable and relevant training programme for any given individual. 

Other reasons for testing

• We get to know the client better.
• Establishes rapport.
• Shows professionalism.
• It helps us and the client to understand their strengths/ weaknesses, likes/dislikes.
• Utilises all major muscle groups & joints & helps identify any potential risks of injury.

What Fitness Tests are
there?

Fitness Tests 

(Most common)

Muscular strength	Muscular endurance	Cardiovascular fitness	Flexibility
8-12 Rep Max	Sit-up test/modified curl-up test	(YMCA) step test / 3-minute step test	Sit & reach
1RM bench press (athletes only)	Push-up test	Rockport walking test	Lying hamstring test
1RM leg press (athletes only)	YMCA bench press (30 lifts per minute)	Cooper 12-minute run test
Grip strength test / dynamometer		Multi-stage shuttle run test (bleep test)
		Cycle ergometer test

Assessing MSE

• Minimum levels required to perform daily activities.
•  Maintain functional independence as we get older.
• Take part in leisure pursuits without undue stress or fatigue.
• Help reduce common orthopaedic conditions such as lower back pain, osteoporosis and other chronic injuries.
• Eg's: 8-12 rep max; push-up test; curl-up test.  

Assessing CV/CR fitness

• Cardio-respiratory fitness is the ability to perform dynamic movements involving large muscle groups at a moderate to high intensity for a prolonged period of time.
• Reflects the capacity of the heart, lungs and blood to transport oxygen to working muscles.

• Considerations before fitness tests

• Preassessment Screening & Informed Consent 
• PAR-Q
• Declaration of any medical conditions.
• Declaration of any injuries.
• Referral to specialist.

Health Screening 

• Complete before F-test
• Heart rate & blood pressure (RHR, RBP)
• Height & Weight
• Body composition (BMI, skin fold etc)
• Posture Assessment 

YMCA Step Test

• Heart rate recovery post test.
• Stepping required for stair climbing = functional test.
• Height of step at 30.5cm/12in 
• Set metronome to 96bpm (click for details)
• 24 steps per minute (4 beats per step)
• Allow client to practice first.
• Client needs to step for 3 minutes
• Completion of steps: client sits on step and within 5 seconds, record pulse for 60 seconds. Procedure video to view

Research your given fitness test;
list the procedures;
put on here and upload to classroom:-

Which fitness test measures cardiovascular endurance?

1. 1-repetition maximum test
2. Sit and reach test
3. 3-minute step test
4. Push-up test

What does the sit-up test measure?

1. Muscular endurance of the abdominal muscles
2. Cardiovascular endurance
3. Strength of the leg muscles
4. Flexibility of the lower back

What does the ACSM fitness test measure?

1. Cardiovascular fitness, muscular strength, and flexibility
2. Blood pressure, cholesterol, and BMI
3. Sprint speed, vertical jump, and agility
4. Body weight, age, and gender

Which test is used to measure cardiovascular fitness in the ACSM fitness tests?

1. The sit and reach test
2. The 40-yard dash test
3. The submaximal treadmill test
4. The 1RM bench press test

Which equipment is commonly used in the ACSM fitness test?

1. Rowing machine, resistance bands, stability ball, and jump rope
2. Treadmill, cycle ergometer, and step test bench

Why are ACSM fitness tests important for individuals?

1. To assess current fitness levels and develop personalized exercise programs
2. To compare with others, set unrealistic goals, and avoid physical activity

Group Task

In groups of 2:-

Pick 2 tests to practice

Record a video of the test

1 person coaching

1 person performing

upload video test to the slide

30 minutes

Add your videos here

Group 1

Group 2

Group 3

Group 4

Test your knowledge

Fitness Tests Quiz

Homework

Prepare a video of 2 different fitness tests

Upload to classroom by Friday !