Fitness tests, Normative data and feedback

The six fitness tests that i ran were...

1. sit and reach

2. press ups in 1min

3. cooper run

4. Bosu ball test

5. Illinois agility test

6. 1 rep max

The reason i ran these test for Antonio and Elliot is because they are the easiest fitness tests to administer by yourself or with a partner so they are able to record your results.
The sit and reach is a simple flexibility test and can be done anywhere, you can either use the actual sit and reach step or use a bench or a normal step. This test definitely showed me how flexible my two athletes were and then I could give them feedback on how to improve their result, for example warm up ans stretch before you attempt this test.

Press-ups test is a basic but is a test done by many. This test is effective because it involved muscles that you use everyday. This test is very easy to do by yourself or with a partner, all you have to do is count the press ups that your partner has done in 60 seconds. this test shows how long your muscles cam work for in a minute. for example if you do 23 in 30 seconds you will be classed as poor.
The cooper-run is a 12 minute run around a 400m track, this is a cardiovascular test and it will show how fit you are and how far you are able to run in 12 minutes. this test will be hard to do because we don't have a 400m track but we do have a treadmill. The athletes will do the test on the treadmill and we will then calculate how far they have run.

Bosu-ball test is one of the balance tests we do, this was the easiest one to do because of the facilities we have at our gym. this test is very easy to set up and do. this test will show you how well you are able to balance.

the Illinois agility test was one that both athletes were eager to do, each of them were ready to run the test. this test would show us how agile the athletes are. it is very easy to set up and all you need is cones and a stop watch. If your time is quick then you will have good agility.

the last test that will be done is the 1 rep max, this test is to see how strong each athlete is. this is an effective way of seeing how strong they are. if you have access to a gym it will be easy to do because all you need is a bench press and a partner to spot you when you start to lift heavy weights. This test is suitable for anyone because they are only meant to lift as much as they can whether that be 10 or 100kg  

now i am going to show one of my individuals results.

Above is Elliot's fitness tests results. it shows what he did well an not so well

i also compared Elliot's results to the national averages, and it showed that he did very well in all of his tests.

Elliot's results are:

1. 1Rep-max, 45kg for this elliot was average. When elliot was doing this test he said when he started he felt  comfortable lifting the weights but when he got to 50kg he wasn't able to push any more. so his results show that his results are average. i would say that this is an area of improvement for elliot because he should be able to lift much more than 45 kg. 

2.bosu ball -1min 17secs. normative data was good. elliot was able to balance on the bosu ball for over a minute, this was good. elliots balancing is one of his strengths because he was able to do it for a long time. Elliot commented 'i could of gone for longer but i was bored so i came off the balance ball'. 

3. press ups 1min - 37 press ups normative data good. I would say that this is an area of improvement for elliot because his data was 'good' i think that elliot should aim for at least 40-45 press ups in a minute  so he can get above average.

4.cooper run - 2673m normative data average. this is a strength of elliots because he said in the consultation that he doesnt like running or cardio exercise  he has done extremely well to get 2673 metres. he should still work on cardiovascular training to keep fit.

5. illionios agility 16 secs normative data above average - again elliot has another strength, he has great agility completing the test in 16 seconds. he has impeccable agility and doesn't need to improve this. 

6. sit and reach - 10,4,-12 normative data below average. - This is definitely an area of improvement for elliot. His flexibility is below average and needs to be improved. To improve his results he could warm up and stretch, this will make his muscles pliable and will increase the flexibility in his legs.

Above is Antonio's fitness test results, Antonio's results are okay but there is room for improvement. i compared Antonio's results to normative data and his results where OK.

1.1Rep-Max - 35kg ND - below average - This is one of Antonio's weaknesses because he was only able to lift 36 KG. to improve this he should go to the gym regularly and work out so his muscles become stonger.

2. bosu ball - 1min 22secs - ND good. - Antonio has great balance, this is one of his strengths because he was able to balance on the ball for way over a minute. Antonio wouldnt need to improve on this becasuse his level is 'good'

3. press ups 1min - 22 - ND fair - the press up test was another of antonios areas of improvement, because he didnt get a good score in this test. If he wants to improve he would have to go to the gym or do regular press ups.

4. cooper run - 2687m - ND fair - for antonio i would say that this is a strength because he doesnt do much exercise and he got a good result.

5. illimois agility test - 16.1 -ND average antonio has great agility, he ran the test in just over 16 seconds getting an average.

6. sit and reach - 33,20,18 - ND Average - compared to the other athlete he has excellent  felexibility. he said he may have good results because he has long arms



FEEDBACK FOR MY 2 INDIVIDUALS!

after each fitness test i gave my two clients feedback on how they performed during each test. i also asked them to fill out a feed back for to ask them what they thought i did well and what i could improve on. the feedback forms asked questions on how well i ran the session and about my knowledge on the particular section.

Above are all the feedback forms that Elliot filled out after every session, Elliot gave me very good feedback and thought i ran the session very well. so i knew how i could improve for the next time i ran these tests.

Elliots Strengths

Elliot had a few strengths, one of the where that he was determined to do his best in every test, for example when he completed the test for the first time, he wanted to make sure he beat that score. this is good because it shows that he wants to improve. 

One rep max was a strength because Elliot was able to lift 45KG this is the average amount of weight that someone Elliot's age and weight should be able to lift.

Illionios Agility test - this was another strength of Elliot's, he completed the test in 16 seconds against normative data this is above average for Elliot's age group, so he has done exceptionally well.

Elliot has a few weaknesses,  the first one i am going to talk about is after he completed one of the tests he always took too long to get back into the next test because of how tired he was. i wanted to make everything fair by giving both clients the same amount of rest but elliot always took longer than the set rest time.

another of elliot's weaknesses is was his sit and reach, his results where poor! the results ranged from -12 - +10. These results show that elliot flexibility is poor! Against the normative data elliots results where below average and he needs to improve.

 the last of elliots weaknesses is that he was never motivated to do any cardiovascular or endurance tests because the thought that he couldn't do it or he  didn't want to do it. so every endurance test was a lazy effort, even though he got average in the endurance tests.

there was a technical error so i want able to upload the feedback from Antonio but i am still able to give antonio feedback,

Antonios strengths.

one of Antonio's strength is that he always put 100 percent into all of the test because he wanted to see how fit he was.  All of antonio's test results where good.

During the sit and reach  test antonio have excellent results, his results ranged from  18 - 33 which is very good for a 17 year old. against the national average this is above average.

The cooper run was a strong point of antonios fitness tests because he was 100% focused because he wanted to do well. he got a decent result.

Antonios weaknesses, the things that let antonio down was the muscular endurance and muscular strength test because he want able to go for a long time or lift a heavy weight, for example in the one rep max antonio was only able to lift 35kg nothing more, and in the press-ups in a min antonio was only able to do 22 press ups, its almost like he gave up as soon as he started the test because he knew we wasn't going to do well.

After each test antonio wasnt very motivated to do work because he was tired, so he he didnt want to work in the next activity, this is very bad because it could of affected his results.