Fitness tests outlined and results evaluated

Balance test (standing stork test) 

• Starting this test, the performer stands on both feet and places hands on waist. The performer then lifts one leg and places their toes of that foot against the knee of the other leg. Once found your balance, you lift your heel of the ground (balancing on your toes) and the partner starts the stopwatch. Balance as long as possible and if places heel back on the floor or falls the stop clock is stopped.

• Validity: can be questioned as for some sporting activities such as gymnastics the correlation coefficient is high. However most activities require dynamic balance.
• Reliability: Results may vary, which makes this test not particularly reliable.

 

Elastic Strength (power)- standing long jump test

• This test shows the strength in your legs. Standing behind a line and using the power from your legs jump as far forward as possible. Measure the back of your heels against metre rulers then compare your score with the ratings given.
• Validity: There are published tables to relate results to potential level of fitness and the correlation is high.
• Reliability: Test is generally reliable assuming same technique is used.

Speed- 30 metre sprint

• From a 1-metre flying start, the performer is recorded how long they take to cover 30 metres.
• Validity: Widely accepted as being valid, especially when a flying start is used, this eliminates the effect of reaction time.
• Reliability: use of timing gates greatly improves reliability of this test.

Agility- Illinois test

• To perform this test, using the diagram you need to mark out direction of running and, using cones, place where the performer has to run. At start of the test, the performer lies down on their stomach and once their partner has made a signal to start, the performer stands up and does the course as quickly as possible.
• Validity: this is questioned, as the performer needs co ordinations agility and balance,
• Reliability: the use of timing gates greatly improves the reliability of this test.

Co-ordination-catching and throwing

• Standing 1 metre away from the wall, using one hand at a time throw a tennis ball against the wall and catch with the other hand then repeat. Do as many as possible within the time limit of 30 seconds.
• Validity:
• Reliability:

Component tested                               Score                                         Rating

Evaluation

        

From the results I gained I can see that my current levels of fitness are not bad. In the areas I am trying to improve I am either average or good rating but I would like all of these to be good, as stated in my aims earlier. So I will be trying to maintain my Speed, Power, Agility and co-ordination, whilst trying to improve on my cardiovascular endurance and strength endurance. I will also monitoring my Flexibility and Balance but I will not be trying to improve them, more seeing if they improve as a result of the other components improving.

Because I have now found out that the two main elements that I will be trying to improve are cardiovascular endurance and strength endurance I will focus my pep more on these two components than the others. To do this I will include more of this type of components exercises than the others, however they will be included still in my pep.

To be specific I would like to increase the amount of sit-ups I can do in 30 seconds to around 30 rather than 20, and I would like to be able to get my bleep test to 14 rather than 10.2 This would put me on the excellent/good boundary for both and would be the biggest success of my pep if I achieved these goals.