Fitness Appraisal Pack
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Fitness Appraisal Test
Fitness testing is very important for sportspeople to evaluate different areas of fitness and to see areas for improvement.
The John Murray Show on RTE are currently running a fitness challenge for secondary school students. You can read more about their challenge on their website here:
http://www.rte.ie/radio1/thejohnmurrayshow/getfit.html
Fitness Appraisal FAQs
Who can use this Test?
Any athlete looking to evaluate their level of fitness can use the Test. For team/individual sports, the Test results provide a base measurement so that re-testing and evaluation can be done during the season.
For coaches, the Test allows him/her see what level each team member is at in relation to the team average or to another team member.
How often should I take the Test?
The Test can be repeated as often as you like. However, we recommend that you re-test every 4-5 weeks so that you have done enough training sessions in between to gain improvements in your scores. Three times a week for 4-5 weeks would see some improvements. Training five times per week would see large improvements in testing scores.
In order to gain improvements in your actual Test scores you must train for the variables that are being tested, i.e. the flexibility test assesses your flexibility, to see improvements in this score it is essential you have worked on your flexibility in training over the 4-5 weeks.
How do I carry out the Test?
The Test is very simple…all you need is a pitch, indoor hall, a stopwatch, cones, a measuring tape and the Bleep Test. The products used in the test are available in our Fitness Appraisal Pack.
Why re-test?
You need to re-test to see if you have been training correctly and to see if you have made improvements in your athletic ability.
What will the Test tell me?
The results will tell you your starting base and from there, with the correct training program (training the variables you are testing), you can only improve as an athlete, leading to better game performance.
What does the Test assess?
The Test assesses sports specific athlete components such as percentage body fat, muscular endurance, explosive power, core endurance and anaerobic endurance.
To see improvements in these areas when you re-test you must train these aspects. For example, to improve anaerobic endurance you need to train three times a week for 4-5 weeks doing a workout such as: 12 x 100 / 200 / 300metres with a constant rest between each reps.
On the day of the Appraisal:
Wear comfortable, loose-fitting clothing i.e. jogging attire.
Do not eat for at least 2-3 hours before an Appraisal.
Avoid heavy exercise.
With thanks to Joan Macken (sports coach) and Niall McIntyre (strength and conditioning coach).
Fitness Appraisal Pack
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