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I can apply protocols of specific fitness tests that measure speed, strength, power and flexibility, and compare results to normative data.

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Licence

This content is © Oak National Academy Limited (2023), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).

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Key learning points

Fitness tests are measured or recorded using various units.
Power can be measured by the vertical jump test.
The 1 rep max test measures strength.
Testing procedures encompass how each test is conducted, including organisation of facilities and equipment.

Common misconception

Raising the knees in the sit and reach test.

When performing the sit and reach test the knees should. be flat along the floor to give an accurate reading of flexibility.

Keywords

Speed - the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time
Strength - the ability to overcome a resistance
Power - product of strength and speed (explosive strength/anaerobic power)
Flexibility - the range of movements possible at a joint

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Hi there.

Welcome to your lesson.

Today's lesson is a practical exploration of fitness tests, speed, strength, power, and flexibility.

My name's Miss Hacking and I'm really looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can apply protocols of specific fitness tests that measure speed, strength, power, and flexibility, and we're able to compare our results to normative data.

So our keywords today are speed, which is a maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

Strength is the ability to overcome a resistance.

Power is a product of strength and speed and can also be known as explosive strength or anaerobic power.

And flexibility is a range of movements possible at a joint.

Today's lesson is split into four parts.

In the first part of today's lesson, we're going to look at defining speed and look at the fitness test that measures speed.

In the second part of today's lesson, we're going to look at power and which fitness tests measure power.

In the third part of today's lesson, we're going to look at the fitness test that measures strength.

And in the final part of today's lesson, we're going to look at what flexibility is and how we can measure flexibility.

Let's get started.

So speed is a maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

And it's important to note that even though speed is important to run fast, that's not the only way we need speed.

Sam said, can you think of any athletes that benefit from having good speed? And yes, of course a hundred metres sprint requires speed in order to run fast to win the race.

But like I said earlier, it's important that we focus on the ability to perform a movement quickly.

For example, being able to play table tennis quickly and using your arms quickly in order to return a shot is another example of where you need speed.

That doesn't mean you have to run fast.

I'm sure you can think of lots of other examples as well.

Okay, let's have a go to check.

Can you identify the correct definition of speed? Is it A, the ability to move quickly across the ground? Is it B, the ability to beat everyone else in a race? Is it C, the ability for the muscles to contract repeatedly without fatigue.

Or is it D the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time? Well done if you realised it was D.

The maximum rater which an individual is able to perform a movement or cover a distance in a period of time is a definition of speed.

So the 30 metre sprint test is a fitness test that measures speed.

And here it says what is a protocol? Now a protocol means a guidelines or the procedure of how something is done, and it's really important that when we set up our fitness test that we do them exactly the way the protocol says so that we're able to compare our results to normative data.

If we did them differently, they wouldn't be valid or reliable to compare to other people's results.

So the first thing we would do, and we would do this with any free fitness test, is warm up thoroughly and that's important so that we don't get injured, but also so that we can give our absolute best and our body is ready to give its best in each of the fitness tests so we get an accurate result for our speed.

You would measure and mark out 30 metres straight with cones.

You'd put a cone at the start line and a cone at 30 metre finish line.

And it's important that that 30 metres is on a straight track because if there is a bend or if the person's asked to turn, that's not necessarily a hundred percent measuring their speed and wouldn't be able to be compared to normative data.

So your partner calls on your marks, set, go, and start the stopwatch as you cross the start line of cones.

You would then sprint 30 metres as fast as you can and your partner would press stop when your torso crosses the finish line.

But Sam's asked, how could this test be more reliable? Now you might have thought that to make this test more reliable, you could use timing gates instead of stopwatches.

So timing gates would measure exactly when the runner would cross the start line and would stop as soon as a run across the finish line.

So the time would be really, really accurate and it wouldn't allow as much for human error, whereas someone pressing a stopwatch and stopping a stopwatch might be out by a few seconds if they're not really accurate with their stop and start.

It would also be a good idea to repeat three times and take an average.

That way you're making sure that your result is really reliable.

It's also important that if you're doing this test outside that you've checked the weather and the running conditions because for example, if it was a little bit slippy due to rain or ice, then you might not run your absolute fastest because you're scared of slipping and getting injured, which wouldn't therefore be an accurate test for speed.

Here is an example of some normative data for the 30 metre sprint test for 16 to 19 year olds and it's measured in seconds.

So if you had a female that got 4.

54 seconds in their 30 metre sprint test, you would use this normative data to analyse what level her speed was.

So the first thing you would do is look at the gender and because we are looking for a female, we would then go along the female row until we found the number or the group where our number would fit.

So we said 4.

54 seconds, which would be between 4.

5 and 4.

6 seconds, and that works out as the above average range.

So that female that ran the 30 metre sprint in 4.

54 seconds was above average.

So her speed would be rated as above average.

Okay, let's have a go to check.

Can you identify the fitness test that measures speed? Is it A, the Illinois agility test, is it B, the 30 metre sprint test or is it C, the multi-stage fitness test? Yeah, well done if you remembered that the 30 metre sprint test is a fitness test that measures speed.

Okay, now it's your turn for a practise task, and today's practise task is a little bit different because we're expecting you to do some practical work in today's task because for the first part of the task, you're asked to complete the 30 metre sprint test.

So you are going to have to set up, so you may wish to rewind a video and pause on the protocols slide so that you are able to set up the 30 metre sprint test properly.

You're then going to complete the test and record your score.

You then can compare your score to normative data using a sentence starters to help you.

So here are the sentence starters.

So your score would be however fast you run the 30 metre sprint in seconds.

You would then use the table to compare to normative data and say what level your speed or your score was.

It might be poor, below average, average, above average, or excellent.

Therefore, you're going to decide whether as a result of where you fall on that table, would you suggest that your speed is a strength or a weakness? And then you're going to explain whether speed is or is not that beneficial to your sport and explain why that is.

You are definitely going to need to pause the video now to give yourself time to complete this test and record your score ready to compare to normative data.

Good luck.

So for the first part of the task, you are asked to complete the 30 metre sprint test.

So I hope that you have done that and you've recorded your score ready to compare to normative data.

Now depending on your score will depend on how you finish those sentences.

I've provided an example answer here, but yours might be different depending on what score you got.

So my score is 4.

51 seconds.

Compared to normative data, it was above average for a female.

Therefore, this suggests that my speed is a strength.

Speed is beneficial to my sport, which is tag rugby because I have to sprint quickly away from the opposition to score a try.

So well done if you linked why speed is beneficial or not beneficial to your sport.

Okay, let's move on to the second part of today's lesson.

We're going to look at the fitness test for power.

So power is a product of strength and speed.

Explosive strength or anaerobic power is how it can also be known.

And we remember this with the equation, power equals speed times strength.

I'm just gonna say that again.

Power equals speed times strength.

And Laura has asked if we can think of any athletes that may benefit from having good power.

Now you might be able to think of lots of examples here.

The one that comes to mind for me is a high jumper.

They would need incredible power to push off the ground to jump higher up to get over the bar because obviously they would win their event if they could jump higher than their competitors, so having incredible power would really help them succeed in that.

You may also have thought about a basketball player jumping for a rebound because again, if they have more power they can jump higher and quicker than their opponents, giving them more chance to catch a rebound.

Okay, let's have a go to check.

Can you identify the correct equation for power? Is it A, power equals strength times speed? Is it B, power equals speed times balance? Is it C, power equals strength times flexibility? Or is it D, power equals flexibility times balance? Yep, well done if you've noticed that its power is strength times speed.

So if you put A, you were correct, well done.

Okay, the fitness test that measures power is the vertical jump test.

The vertical jump test is a fitness test that measures power and a protocol is as follows.

You would obviously warm up thoroughly to avoid injury and to give yourself the best chance to get a good score, you stand with your dominant hand against the wall and reach up as high as you can and record this mark.

That might be done yourself by using chalk.

It might be done by a partner or a teacher measuring your reach or it might be done using vertical jump test equipment.

You would then jump as high as you can to reach or touch a mark on the wall and you would record the distance between your first mark and the mark that you jump to.

That distance there would be measured in centimetres and that would be your score for the vertical jump test.

So the normative data for the vertical jump test for 15 to 16 year olds is as shown in the table and is measured in centimetres.

So for example, if a female scored 62 between her first mark and how high she jumped, then you would look down the gender column to a female and then you would look along the row to where 62 would fit.

Now 62 is greater than 60 centimetres, so we know that therefore her rating for her power would be excellent because it's more than 60 centimetres.

Okay, let's have a go to check.

Can you identify which fitness test measures power? Is it A the hand grip dynamometer test? Is it B, the 30 metre sprint test? Is it C, the vertical jump test? Or is it D, the multi-stage fitness test? Well done if you remembered that it was a C, the vertical jump test.

We know that a hundred grip dynamometer test measures strength, which we'll talk about a little bit later in today's lesson.

B, the 30 metre sprint test measure speed, which we've already talked about in today's lesson.

And a multi-stage fitness test measures cardiovascular endurance.

So well done if you got that right.

Okay, for your second practise task, again, you're going to need to be a little bit practical today because for the first part of the task you're asked to complete the vertical jump test.

You'll record your score and then for the second part of the task compare your score to normative data using a sentence starters to help you.

So you'll say your score in centimetres, you will use the table, so you might need to rewind the video to pull up the tables to compare your score to normative data.

Here you'll have a rating of poor, below average, average, above average, or excellent to determine whether your power is a strength or a weakness.

Then you'll identify whether power is or is not beneficial to your sport and explain why.

You are going to have to pause the video now to give yourself time to complete the test.

Okay, so for the second task, you've been asked to complete the vertical jump test and I'm hoping that you've done that now and you've got a score recorded so that you're able to compare your score to normative data.

Again, depending how you scored on your fitness test will determine how you finished these sentences.

But here's an example answer for you.

So my score is 36 centimetres, compared to normative data, it was below average as a female.

Therefore this suggests that my power is a weakness.

Power is beneficial to my sport dance because I have to jump explosively in some dance routines.

So well done if you've related power to an aspect of your sport.

Okay, it's now time to move on to the third part of today's lesson where we're going to look at the fitness tests that measure muscular strength.

So strength is the ability to overcome a resistance and Aisha's asked if we can think of any athletes that may benefit from having good muscular strength.

So the example that comes to mind for me is a weightlifter would require really good muscular strength because a point of a weightlifting competition would be to lift the heaviest weight.

Therefore having good muscular strength will mean that the is able to lift heavier weights.

So that is the example that comes to my mind, but I bet you can think of lots of other examples of athletes that require good muscular strength in order to be successful.

Okay, let's have a go to check.

Which example is most likely to need muscular strength to aid performance in rugby? Would it be A, passing the ball accurately to a teammate nearby? Would it be B, tackling an opposition to the ground? Would it be C, being able to last a full 80 minute match without the muscles getting tired? Or would it be D, sprinting to the try line? Well done if you said tackling an opposition to the ground would require muscular strength because obviously you would need muscular strength in order to get them down to the ground, whereas passing the ball accurately to a teammate nearby would probably involve more coordination.

Being able to last a full 80 minute match without the muscles getting tired would probably require more muscular endurance, and sprinting to the try line would definitely require some speed.

So well done if you spotted that.

So there are two tests that measure muscular strength and these are the grip strength dynamometer test.

Say that after me.

Grip strength dynamometer test.

And the one repetition maximum test, we sometimes call this the one rep max test.

So the grip strength dynamometer test is a fitness test that measures muscular strength.

So the protocol for this as always, we would warm up thoroughly.

You would hold the dynamometer above your head with your dominant hand and you would squeeze the grip as much as possible, lowering the arm to the side of the body, you would repeat three times and record the best score.

And the score would be on the front of the dynamometer test.

It would give you a scoring kilogrammes as you squeeze it.

Here is the normative data for the hand grip dynamic metre test for 15 to 16 year olds and it's measured in kilogrammes.

So for example, a male that's got 47 on the hand grip dynamometer test, you would work out how they compared to normative by doing the following.

You would look down the gender column to find the male row and then you would go along the male row until you found the category that 47 kilogrammes would fall into.

So you know that 47 is between 45 kilogrammes and 50 kilogrammes, so that would be an average rating.

So that male would have an average rating of full muscular strength.

So the one repetition maximum test is a fitness test that also measures muscular strength.

Again, to complete this test, you will must make sure you warm up thoroughly, particularly because you're going to be lifting very heavy weights.

You would lift the weight once using the correct technique.

So here in the example we have a girl using a bench press, completing a bench press.

If you complete it at the heavy weight, you would attempt a heavier weight until the person cannot lift any heavier for one repetition.

So they would need to only do it once and keep going until they failed.

Aisha has mentioned here that different exercises can measure the strength of different muscle groups.

So the bench press hair would measure the strength of the pectorals and the deltoids, pushing up, whereas if you did the one rep max test for deadlifts, you would be measuring the muscular strength of your gluteals and hamstrings.

So depending on the movement you are doing will depend on which muscular muscles you're testing for muscle strength.

Okay, let's have a go to check.

True or false, the 30 metre sprint test measures muscular strength.

Yeah, that's false.

Can you tell me why? Yeah, I'm hoping that you've remembered that the 30 metre sprint test measures speed and the grip strength dynamometer test, or the one repetition maximum test, measures muscular strength.

So well done if you've got those right.

Okay, now for your third fitness test, and again you're going to have a go at some practical here.

For the first part of the task, I'd like you to complete the hand grip dynamometer test, record your result, and compare your score to normative data using the sentence status to help you.

For the third part of the task, I would like you to have a go at the one repetition maximum test.

You may choose which muscle group you wish to test.

You will need to pause a video now to give yourself time to complete the test and compare your score to normative data.

Okay, so for the first part of the task, you are asked to complete the hand grip dynamometer test, and I'm hoping that you've recorded your score so that you're able to compare to normative data.

Here's an example answer for you, but you might have written something different depending on the score that you've got.

So my score is 42 kilogrammes.

Compared to normative data, it was excellent as a female.

Therefore, this suggests that my muscular strength is a strength.

Strength is beneficial to my sport weight lifting because I have to lift heavy weights in order to win the competitions.

So I'm hoping that you've related it to your sport.

So for the third part of the task, you are asked to complete the one rep max test and you were able to choose which muscle groups you wish to test.

So I'm hoping that you've had a go at that test and conducting that test properly.

Okay, we are now moving on to the final part of today's lesson.

We're going to look at the fitness test for flexibility.

So flexibility is a of movements possible at a joint.

Andeep says, what type of sports require flexibility the most? So there's lots of sports that require flexibility.

Sometimes we only think that gymnasts and dancer require flexibility because they have to do certain moves or skills such as the splits that do obviously require a lot of flexibility.

But there are other sports too that require flexibility.

One, like the hurdles, they would need great flexibility at the hips in order to effectively get over the hurdle without breaking their stride and without knocking over the hurdles so that they're able to win the race quickly.

Okay, true or false, a hurdler would require good flexibility.

Yeah, that's true.

We've just discussed that.

So can you write down why? Yeah, a hurdler would require good flexibility in their hips to be able to lift their legs high enough to clear the hurdle without breaking their stride.

So well done if you've mentioned that.

So the sit and reach test is a fitness test that measures flexibility.

And what is a protocol for the sit and reach test? The protocol is a guideline or procedure that is done for every sit and reach test.

You would obviously warm up thoroughly and again by warming up, you're not only preventing injuries, but you're going to help yourself get the best flexibility score in this test.

You remove your shoes and sit with your heels against a specialist box with knees flat.

And if you are doing this with a partner, the partner needs to make sure that the person being tested has flat knees and they don't accidentally raise them up a little bit.

You would reach forward gradually to push the ruler along the top of the box and hold the stretch for two seconds, but making sure that you are not bouncing.

So you need to reach forward and hold as best you can for two seconds.

You would repeat three times and record your best score, which you would then be able to compare to normative data.

So here is some examples of normative data for 15 to 16 year olds and it's measured in centimetres, scored five centimetres in their sit and reach test.

In order to work out how that person would compare to normative data, you would go down the gender column until you found male and then you would go along the male row and find out which category five centimetres would fall into.

So we know that five centimetres is between four centimetres and 6.

9 centimetres, so that male would score below average for their flexibility in a sit and reach test.

Okay, let's have a go to check.

Jun scored 15 centimetres in a sit and reach test.

What level of flexibility does he have compared to normative data? So compared to normative data, Jun flexibility level is excellent because it is more than 14 centimetres.

So well done if you notice that.

Okay, let's have a go to another check.

Which of the following is a test for flexibility? Is it A, the sit and reach? Is it B, the standard reach? Is it C, the Illinois run? Or is it D, the standing broad jump.

Well done if you remember that the sit and reach test is a test for flexibility.

Okay, that leads us to our final task and again, you're going to have to do some practical work because you're going to complete the sit and reach test.

You may wish to rewind a video and pause on a protocol for the sit and reach test.

So you set yourself up properly.

You're then going to record your score and compare your score to the normative data using a sentence starters to help you, remembering to say that your score is in centimetres and compare to normative data, it was which category.

Using those categories, you're therefore going to suggest whether flexibility is one of your strengths or weaknesses, and you're going to explain how flexibility is or is not beneficial in your sport.

You're going to have to pause the video now to give yourself time to conduct the test and compare to normative data.

So for the first part of the task, you are asked to complete the sit and reach test and I'm hoping that you've had three goes and picked your best score so that you're able to compare your score to normative data.

Again, how you end these sentences will depend on your score, but here is an example from me.

My score is three centimetres.

Compared to normative data, it was poor for both male and female.

Therefore, this suggests that my flexibility is a weakness.

Flexibility is not beneficial to my sport, which is endurance running because I need components of fitness like cardiovascular and muscular endurance more.

So I'm hoping that these sentence starters has helped you think about which components of fitness are your strength and which components of fitness are your areas for development and how that relates to the sports that you play.

Okay, that gives us just enough time to summarise today's lesson.

Fitness tests are used to determine our fitness levels and we follow the protocols for the fitness test to make sure that they are reliable and valid.

The results of these tests can be compared to normative data to establish which components of fitness are our strengths and our weaknesses.

The 30 metre sprint test measures speed, the vertical jump test measures power, the grip strength dynamometer and one rep max test measures strength, and the sit and reach test measures flexibility.

Well done today, especially if you've had a go at all those fitness tests.

I'll look forward to seeing you again soon.

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"right": { "text": "30m sprint test" } }, { "left": { "text": "strength" }, "right": { "text": "1 rep max test" } }, { "left": { "text": "power" }, "right": { "text": "vertical jump test" } }, { "left": { "text": "flexibility" }, "right": { "text": "sit and reach test" } } ], "id": "42b0c6ba-65ff-8eb6-05d2-ba199b1408e6", "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c" } ], "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c", "meta": { "gradeStageId": "ks4", "subject": "Physical education", "grade": "Year 10", "topic": null, "unit": "Physical training: health and fitness", "lessonCount": "9", "age": [ 14, 15 ], "gradeId": "age_14_15", "gradeStage": "GCSE", "lesson": "A practical exploration of fitness tests: speed, strength, power and flexibility" } }, { "id": "8cfb10bf-9c97-56cf-553a-79971f95a4b8", "type": "Resource", "resourceType": "Quiz", "title": "A practical exploration of fitness tests: speed, strength, power and flexibility", "quizType": "Exit quiz", "items": [ { "type": 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"8217d14e-270b-dbd5-78f4-bda58b2b68a6", "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c" }, { "type": "Question", "question": { "text": "How could you make the 30m sprint test more reliable?" }, "questionType": "Multiple choice", "correct": [ { "text": "use timing gates instead of stopwatches" }, { "text": "repeat three times and take an average" } ], "choices": [ { "text": "complete with someone else at the same time" }, { "text": "use timing gates instead of stopwatches" }, { "text": "complete it outside" }, { "text": "repeat three times and take an average" } ], "id": "4b659b46-e0ad-f574-60ee-e77f88c74888", "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c" }, { "type": "Question", "question": { "text": "Elvis is a 15 year old male. He scores 37cm in the vertical jump test. Using the table of normative data rate Elvis' power.", "image": "https://www.thenational.academy/_next/image?url=https%3A%2F%2Foaknationalacademy-res.cloudinary.com%2Fimage%2Fupload%2Fv1737655132%2Feo8t83touavyxryakakf.png&w=640&q=75", "imageKey": "8cfb10bf-9c97-56cf-553a-79971f95a4b8/question/433451c3216b4a3cd76c6f661ce37f77.png" }, "questionType": "Multiple choice", "correct": [ { "text": "Poor" } ], "choices": [ { "text": "Poor" }, { "text": "Below average" }, { "text": "Average" }, { "text": "Above average" } ], "id": "d61c329d-0244-b640-b3d5-43404ed0c27e", "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c" }, { "type": "Question", "question": { "text": "Amy is a 15 year old female. She scores 36kg in the grip strength dynamometer test. Using the table of normative data rate Amy's strength.", "image": "https://www.thenational.academy/_next/image?url=https%3A%2F%2Foaknationalacademy-res.cloudinary.com%2Fimage%2Fupload%2Fv1737375591%2Flmobyhbkxe0cd4lxiaul.png&w=640&q=75", "imageKey": "8cfb10bf-9c97-56cf-553a-79971f95a4b8/question/a91158e16f7e649dd7c1d2f8c2a60a25.png" }, "questionType": "Short answer", "correct": [ { "text": "above average" } ], "id": "38b394f1-736e-d08d-8e4c-5063c47897ea", "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c" } ], "lessonId": "5aa67d8b-adff-96b2-dcd4-ff1e51412e5c", "meta": { "gradeStageId": "ks4", "subject": "Physical education", "grade": "Year 10", "topic": null, "unit": "Physical training: health and fitness", "lessonCount": "9", "age": [ 14, 15 ], "gradeId": "age_14_15", "gradeStage": "GCSE", "lesson": "A practical exploration of fitness tests: speed, strength, power and flexibility" } } ] }