Fitness Assessment 2015

Fitness Assessment

Fitness Assessment 2015 taken by Lee Parfitt

The UK Outdoor Fitness Assessment assesses aerobic power and muscular endurance and comprises the following elements that must be completed in the order shown:

a.            1.5 mile Run (Aerobic Test)

  1. Press Ups (Muscular Endurance)
  2. Sit Ups (Muscular Endurance)
  3. Burpees (Muscular Endurance)
  4. Shuttle Sprints (Speed Endurance)

Assessment Protocols

Assessment Activity 1

Assessment activity number 1 is the Aerobic Assessment (Run), which comprises 2 parts.

Part 1 of the test is a warm up for 5 minutes, during which all participants are to carry out their own warm up in preparation for the activity to follow..

Part 2 of the test is a best effort run over a measured 2.4km course and follows on immediately after Part 1.

The Aerobic Test (Run) is to be conducted on a 2.4km course on level ground affording a good running surface.

Participants should be set off in order of ability groups with the lowest ability groups setting off 2 minutes prior to the higher ability groups. This should ensure that participants should be finishing the running assessment within a small amount of time from each other, thus minimising the length of time some participants are waiting prior to commencement of the next assessment activity.

As each participant completes the run they are given a time, which they are to remember. Once all participants have finished the assessor should then collate all times from the participants.

Assessment Activity 2

Assessment activity number 2 is the Muscular Endurance Assessment which comprises of Press Ups, Sit Ups, and Burpees. Participants are to partner up, with one participant firstly carrying out 2 minutes of Press Ups whilst their partner counts them. After this the counting participant will then do the Press Ups whilst their partner counts. This should then continue through the Sit Ups and the Burpees. Carrying out this part of the assessment in this way ensures that each participant will have a minimum of 2 minutes rest in between each Muscular Endurance activity. The participant who is counting should only count repetitions carried out as per the following activity criteria:

Press Ups

Participants are to lie flat on their stomach/chest with legs straight and feet not more than 30cm apart. Their hands are to be positioned, palms down (they may face inwards slightly) in a comfortable position from which they are able to commence the exercise. The hands and feet must be on the same level. This is known as the ‘Start Position’.

The Press-up is performed from the Start Position by straightening the arms until they are fully locked at the elbows, using the toes as a pivot. The body is then lowered (by bending the elbows) until the upper arms are at least parallel to the floor. The body must be kept straight throughout the Press-up.

Participants are required to perform as many Press-ups as they can within the 2-minute continuous period.

Press-ups are performed within a continuous  2-minute period and participants continue with the exercise until the 2 minutes elapses or they are unable to continue due to the onset of fatigue. Rest periods are permissible as necessary and participants may adopt a rest position of their choice but they must return to the Start Position before resuming the test.

Variations of this activity can be used if participants are unable to carry out the activity as outlined in the above criteria. These variations are Press Ups, pivoting around the knees or Box Press Ups. Participants using either of these variations of exercise should continue to use them during future assessments.

At the end of each 2 minute Assessment, the assessor should collate all scores from the counters.

 

Sit Ups

Participants are to lie in a supine position on the floor with their knees bent between 70° – 110°; their feet may be up to 10cm apart. The arms are folded across the chest with the fingertips placed in the depression above the clavicle and elbows tucked into the chest – this position is known as the Start Position. The arms and fingertips must remain in this position throughout the test.

The Counter holds the participant’s feet in place and the Sit-up is initiated, from the Start Position, by curling up to reach the vertical position, (ensuring the elbows touch the knees) followed by a return to the Start Position (ensuring that the base of the shoulder- blades gently touch the mat).

Participants are required to perform as many Sit-ups as they can within the 2-minute continuous period.

Sit-ups are performed within a continuous 2-minute period and participants continue with the exercise until the 2 minutes elapses or they are unable to continue due to the onset of fatigue. Rest periods are permissible as necessary and participants may adopt a rest position of their choice, but they must return to the correct Start Position before resuming the test.

At the end of each 2 minute Assessment, the assessor should collate all scores from the counters.

 

Burpees

Participants are to stand up (starting position)to start the test, moving down to a crouched position prior to pushing the legs back, extending through the knees until in a press up position. They are then to bring the knees back towards the elbows prior to standing and returning to  the start position.

Participants are required to perform as many Burpees as they can within the 2-minute continuous period.

Burpees are performed within a continuous 2-minute period and participants continue with the exercise until the 2 minutes elapses or they are unable to continue due to the onset of fatigue. Rest periods are permissible as necessary and participants may adopt a rest position of their choice, but they must return to the correct Start Position before resuming the test.

At the end of each 2 minute Assessment, the assessor should collate all scores from the counters.

 

Assessment Activity 3

Assessment activity number 3 is the 20 metre shuttle sprint. During this part of the Assessment, again the participants are paired up (ensure the same pairs as per activity number 2, with the same participant going first).

One of the participants will then sprint out 20 metres on a marked area (preferably on concrete) and then sprint back. This is to be completed 5 times, ensuring that each participant has carried out a continuous 20 metre shuttle run, ten times.

The partner is responsible for counting the amount of sprints that the participant has carried out.

Once the participant has completed the Assessment activity, it is then the turn of the counting participant to do their assessment whilst their partner counts.

 

       

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