Introduction
Aerobic endurance
Multistage fitness test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Flexibility
Sit and Reach test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Muscular strength
One rep max
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Speed
35M sprint test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Power
Vertical jump test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Muscular endurance
One-minute press ups/sit-ups
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Body composition
Skinfold testing
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Conclusion
Bibliography
,Introduction
In this assignment, I will describe the seven components of fitness and will selected and describe a
test for each of these components. I will then describe the step by step process of running each of
these tests. Following this, I will outline the advantages of each test, considering the cost, time,
equipment, practicality and the skill level required to complete and run each test. I will do the
same for the disadvantages. Finally, I will explain why these disadvantages could have an effect on
the validity and reliability of each result.
AEROBIC ENDURANCE:
The ability of the cardiovascular and respiratory systems to supply the exercising muscles with
oxygen to maintain aerobic exercise for a long period of time. Aerobic endurance is the body’s
capability to sustain medium to high intensity physical exercise for extended periods of time
through the continual acquisition of oxygen. It is a vital component of athletic performance in most
forms of exercise and sports. Aerobic endurance enables the body to maintain the blood and oxygen
supply required for a particular effort over a period of time.
MULTISTAGE FITNESS TEST
Test Rules
The Standard test has 21 levels, and each level is made up of a different number of shuttles. The
test is done by running between two markers placed 20 meters apart, at an increasing pace as
indicated by the beeps. The test finishes when a participator can no longer keep pace, or when
level 21 is completed. The test completed by an individual without assistance, or used by a coach
to test an entire team. (beepfitness.2019)
Equipment
1. Beep Fitness Test app or CD
2. Two or more markers, e.g. cones.
3. A flat surface, suitable for running (non-slip) which is at least 20m long with adequate
space at each end for coming to a stop.
4. Tape measure
Procedure
(A standard warm up should be performed prior to the test. All participants should be informed of
and given clear instructions about how to perform the test before beginning it)
1. Place markers 20 meters apart. (Using a tape measure to guarantee the accuracy of the
distance)
2. Position yourself, or athletes, at one of the markers.
3. Press the start button of the Beep Fitness Test app.
4. Run 20 meters to the opposite marker, getting there before the next beep sounds.
5. Wait at the marker until the beep sounds before running back to the other marker.
6. Repeat this process for each level until you are no longer able to keep up with the beeps.
Remember, you must wait for the beep before starting the next level.
7. When someone misses a beep, they must continue to run to the marker in front of them,
turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when
they fail to reach the opposite marker for two consecutive beeps.
8. Their final score is the last level and shuttle they completed before missing a beep.
, The speed at the start of the test is quite slow, however it will increase with each level. A level
lasts approximately 1 minute and the entire test requires an increase in speed from 8 km/h to 18.6
km/h. (beepfitness.2019)
Image taken from: https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiZjbCK1uPgAhULORQKHQXFCbwQjB16BAgBEA
Q&url=https%3A%2F%2Fwww.topendsports.com%2Ftesting%2Ftests
%2F20mshuttle.htm&psig=AOvVaw3IU1WzxazXWMQIz3kRyDLi&ust=1551623465447758
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the
skill level required)
The main advantage of this test is that it can be used to measure cardiorespiratory fitness
of large groups of people inexpensively which makes it both accessible and practical.
In addition, unlike other tests, the beep test continues to maximum effort, which can
provide a more realistic picture of an individual’s cardiorespiratory fitness so it is more
beneficial test for coaches or the individuals themselves as it enables them to understand
what level they are at.
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and
the skill level required)
Although inexpensive, this test requires equipment including marking cones, a 20-meter
measuring tape and a music player with a special beep recording. Not all individuals
wanting to take the test will have the correct or sufficient equipment, so they will have to
purchase it, therefore making the cost of taking the test inaccessible for some.
Because of the test’s intense nature, it is not suitable for people with medical conditions,
injuries or a low level of physical fitness. This once again deems the test not accessible for
all, also because it requires a medium skill and previous experience in order for it to be of
any use. This can be shown by the fact that “It is shown that test familiarity can impact
results, meaning individuals that are unfamiliar with the test procedure may achieve less
than optimal scores. Consequently, test familiarisation is highly-recommended.”
(scienceforsport.2019)
In addition to this, as the test is sometimes conducted outside – the environmental
conditions can affect the results. Its accuracy can also be affected by practice and
Aerobic endurance
Multistage fitness test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Flexibility
Sit and Reach test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Muscular strength
One rep max
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Speed
35M sprint test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Power
Vertical jump test
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Muscular endurance
One-minute press ups/sit-ups
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Body composition
Skinfold testing
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the skill level required)
Conclusion
Bibliography
,Introduction
In this assignment, I will describe the seven components of fitness and will selected and describe a
test for each of these components. I will then describe the step by step process of running each of
these tests. Following this, I will outline the advantages of each test, considering the cost, time,
equipment, practicality and the skill level required to complete and run each test. I will do the
same for the disadvantages. Finally, I will explain why these disadvantages could have an effect on
the validity and reliability of each result.
AEROBIC ENDURANCE:
The ability of the cardiovascular and respiratory systems to supply the exercising muscles with
oxygen to maintain aerobic exercise for a long period of time. Aerobic endurance is the body’s
capability to sustain medium to high intensity physical exercise for extended periods of time
through the continual acquisition of oxygen. It is a vital component of athletic performance in most
forms of exercise and sports. Aerobic endurance enables the body to maintain the blood and oxygen
supply required for a particular effort over a period of time.
MULTISTAGE FITNESS TEST
Test Rules
The Standard test has 21 levels, and each level is made up of a different number of shuttles. The
test is done by running between two markers placed 20 meters apart, at an increasing pace as
indicated by the beeps. The test finishes when a participator can no longer keep pace, or when
level 21 is completed. The test completed by an individual without assistance, or used by a coach
to test an entire team. (beepfitness.2019)
Equipment
1. Beep Fitness Test app or CD
2. Two or more markers, e.g. cones.
3. A flat surface, suitable for running (non-slip) which is at least 20m long with adequate
space at each end for coming to a stop.
4. Tape measure
Procedure
(A standard warm up should be performed prior to the test. All participants should be informed of
and given clear instructions about how to perform the test before beginning it)
1. Place markers 20 meters apart. (Using a tape measure to guarantee the accuracy of the
distance)
2. Position yourself, or athletes, at one of the markers.
3. Press the start button of the Beep Fitness Test app.
4. Run 20 meters to the opposite marker, getting there before the next beep sounds.
5. Wait at the marker until the beep sounds before running back to the other marker.
6. Repeat this process for each level until you are no longer able to keep up with the beeps.
Remember, you must wait for the beep before starting the next level.
7. When someone misses a beep, they must continue to run to the marker in front of them,
turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when
they fail to reach the opposite marker for two consecutive beeps.
8. Their final score is the last level and shuttle they completed before missing a beep.
, The speed at the start of the test is quite slow, however it will increase with each level. A level
lasts approximately 1 minute and the entire test requires an increase in speed from 8 km/h to 18.6
km/h. (beepfitness.2019)
Image taken from: https://www.google.com/url?
sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiZjbCK1uPgAhULORQKHQXFCbwQjB16BAgBEA
Q&url=https%3A%2F%2Fwww.topendsports.com%2Ftesting%2Ftests
%2F20mshuttle.htm&psig=AOvVaw3IU1WzxazXWMQIz3kRyDLi&ust=1551623465447758
ADVANTAGES (Validity, reliability, cost, time, equipment, practicality and the
skill level required)
The main advantage of this test is that it can be used to measure cardiorespiratory fitness
of large groups of people inexpensively which makes it both accessible and practical.
In addition, unlike other tests, the beep test continues to maximum effort, which can
provide a more realistic picture of an individual’s cardiorespiratory fitness so it is more
beneficial test for coaches or the individuals themselves as it enables them to understand
what level they are at.
DISADVANTAGES (Validity, reliability, cost, time, equipment, practicality and
the skill level required)
Although inexpensive, this test requires equipment including marking cones, a 20-meter
measuring tape and a music player with a special beep recording. Not all individuals
wanting to take the test will have the correct or sufficient equipment, so they will have to
purchase it, therefore making the cost of taking the test inaccessible for some.
Because of the test’s intense nature, it is not suitable for people with medical conditions,
injuries or a low level of physical fitness. This once again deems the test not accessible for
all, also because it requires a medium skill and previous experience in order for it to be of
any use. This can be shown by the fact that “It is shown that test familiarity can impact
results, meaning individuals that are unfamiliar with the test procedure may achieve less
than optimal scores. Consequently, test familiarisation is highly-recommended.”
(scienceforsport.2019)
In addition to this, as the test is sometimes conducted outside – the environmental
conditions can affect the results. Its accuracy can also be affected by practice and
