Concepts of Physical Fitness

Smita
Sureshwar
Contents
Definition
Purpose of physical fitness testing
Basic guidelines for physical fitness testing
Components of physical fitness
Physical fitness testing in sports
Conclusion
References
Definition:
Ability to perform moderate to vigorous levels of physical
activity without undue fatigue and the capability of
maintaining such throughout life. (ACSM )
A set of attributes that people have or achieve that
relates to the ability to perform physical activity
Purpose of physical fitness testing
Educating participants
Exercise prescription
Progression
Motivation
Stratifying risk
Basic guidelines for physical fitness
testing
Pre test instruction
Test order
Test environment
Components of physical fitness
Physical fitness
Health related Skill related
Health related:
Cardiovascular endurance
Flexibility
Muscular fitness 1. Muscular strength
2. Muscular endurance
Body composition
Cardiovascular endurance
t is the ability to perform large muscle, dynamic,
moderate to high intensity exercise for prolonged period
Maximal oxygen uptake [VO2max] is accepted as the
criterion measure of cardio respiratory fitness
The tests used are divided into 2
1. Maximal tests
2. Submaximal tests
20 meter shuttIe run test
Scoring-athletes score is the
level and no of shuttles
reached before they were
unable to keep up with the
tape recording
The correlation between VO
2
max and shuttle run test was
0.92
Maximal test
445er 12 min run test
Scoring equation that can be used to estimate VO2
max [ml/kg/min]
VO
2
max = [35.97 x miles covered] 11.29
VO
2
max = [22.351 x km covered] 11.28
Validity : correlation of 0.90 between VO2 max and the
distance covered in 12 min walk/run
Reliability : it depends on practice, pacing strategies
and motivational level
Submaximal test
Astrand - rhyming cycle
ergometer test
validity : correlation to
VO
2
max approx 0.85-
0.90
"ueens step test
Scoring: an estimation of VO2max can be calculated
from the test results, using the formula below:
men: VO2max (ml/kg/min) = 111.33 - 0.42 x heart
rate (bpm)
women: VO2max (ml/kg/min) = 65.81 - 0.1847 x heart
rate (bpm)
Reliability: test re-test
reliability for recovery
heart rate has been
measured as r = 0.92
Validity: correlation
between recovery heart
rate and VO
2max
has been
measured as r = -0.75.
Flexibility
t is the ability to move a joint through its complete range
of motion
t is important in athletic performance and in the ability to
carry out activities of daily living
Types
1. Static
2. Dynamic
Dynamic flexibility : measured during activity using
motion analysis system [vicon] or
cinematography
Static flexibility fall in 2 categories
1.Direct modified sit and reach test,ankle flexibility test
2.ndirect goniometer, electrogoniometers, leighton
flexometer, nclinometer and tape measures
Modified sit and reach test
Acuflex Trunk Rotation Test
Aim: The purpose of this flexibility test is to measure the
flexibility of the ankles, knees, trunk, shoulder and neck.
Trunk flexibility is important in many sports and for injury
prevention
scoring: Take the average of the two scores (left and
right sides).
Muscular fitness
Muscular fitness has 2 components
1. Muscular strength
2. Muscular endurance
Muscle strength
Peak force or torque produced by a single max
voluntary contraction irrespective of the type of
contraction and conducted under standardized
condition
Maximal force a muscle can generate at a given
velocity
1. Static/isometric strength cable tensiometer, hand
held dynamometer
2. Dynamic/isotonic strength involves movement of
body or external load is applied
3. sokinetic testing
Static or isometric strength : dynamometer
Jamar dynamometer
Dynamic/isotonic strength
1. Weight lifting bench press or leg press
2. Calisthenic type strength test
Bench press Leg press
Bench press test
1 Re5 Max Bench Press TabIe f4r aduIts (weight
Iifted 5er b4dyweight)
Rating Sc4re
(5er b4dy weight)
Excellent > 1.60
Good 1.30 - 1.60
Average 1.15 - 1.29
Below Average 1.00 - 1.14
Poor 0.91 - 0.99
Very Poor < 0.90
The 1- RM test was found to be significantly reliable for
trained men
r = 0.98 and untrained men r = 0.99
women r = 0.99 and untrained women
r = 0.97
sokinetic testing :
t involves assessment of
maximal muscle tension
throughout a range of
joint motion set at
constant angular velocity
Most common device
utilized is the cybex
The reliability of isokinetic dynamometers is extremely
high.
The studies which have examined the accuracy of peak
torque, work and power have shown correlation
coefficients between 0.93 and 0.99
Magnusson et al. 1990, Montgomery et al. 1989 Bemben
et al.1989
Muscle endurance
t is the ability of the muscle group to execute repeated
muscle contraction over a period of time sufficient to
cause muscular fatigue or to maintain a specified
percentage of max voluntary contraction for a prolonged
period of time
Tests
1. Dynamometer
2. Calisthenic type endurance test
Push up
Push
u5
P44r Fair G44d Very
G44d
ExceIIent
men 10 20 30 40 50
w4men 10 20 30 40 50
Curl ups
4rms MaIe FemaIe
Well above
average
42 - 75 37 - 70
Above average 28 - 41 27 - 36
Average 21 - 27 18 - 26
Below average 5 - 20 6 - 17
Well below
average
< 4 < 5
A high reliability was noted for both the sit-up and the
push-ups tests (intraclass correlation values ranged from
0.92 to 0.95)
Body composition
t refers to the relative percentage of body wt that is fat
and fat free tissue
For athletes fat tissue have a negative impact on
performance
Body composition can be estimated with both lab and
field techniques
BA r = 0.987 0.997
NR r = 0.957 0.980
Skill related
Agility
Balance
Coordination
Reaction time
Power
Speed
Agility
Ability the body or parts of body to change direction
rapidly and accurately.
llinois agility run test
T test
Rating Male (sec) Female
(sec)
Excellent <15 <17
Good 16 15 17.9 17
Average 18 - 16 21.5 18
Fair 18.1 18.5 23 21.6
Poor > 18.5 >23
llinois agility run test: test retest reliability: 0.86
llinois agility run test
Rating Male Female
Excellent <9.5 <10.5
Good 9.5 10.5 10.5 11.5
Average 10.5 11.5 11.5 12.5
Poor >11.5 >12.5
T test: Reliability: 0.98
T test of agility
Balance:
All the forces acting on the body are balanced such that
the center of mass is within the stability limits, the
boundaries of base of support
Balance beam test
Standing stork test
5 Walks the balance beam flawlessly.
Does not need to check balance,
does not pause. Completes the walk
within six seconds.
4 Walks the beam, but is somewhat
unsteady. Completes the walk within
six seconds.
3 Walks the beam, but is somewhat
unsteady. May pause one or more
times. Takes more than six seconds
to complete the walk.
2 Walks the beam, but is very unsteady,
almost falling off, may pause one or
more times, and/or takes more than
six seconds.
1 Falls off the beam before completing
the walk.
0 Falls off the beam immediately.
Balance beam test
Rating Male (sec) Female
(sec)
Excellent >50 >30
Good 50 41 30 23
Average 40 31 22 16
Fair 30 - 20 15 - 10
Poor < 20 <10
Standing stork test
Coordination:
t is the ability to use the
right muscles at the right
time with appropriate
sequencing and intensity.
Alternate hand wall toss
test
Excellent >35
Good 30 - 35
Average 20 - 29
Fair 15 - 19
Poor <15
Reaction time:
t is a time taken to
respond to a signal or
stimulus.
Ruler drop test
Rating Values
(cm)
Excellent <7.5
Above
average
7.5 15.9
Average 15.9 20.4
Below
average
20.4 28
Poor >28
Power:
Rate of doing work
Vertical jump test
Excellent >65 >55
Good 60 50
Average 55 45
Fair 50 40
Poor <46 <36
Males Females
Speed
t can be defined as the capacity to move either limbs or
the whole body at the greatest possible velocity
Sprint test (30m sprint test)
Reliability 0.97
Rating Male
(sec)
Female
(sec)
Excellent <4.8 <5.3
Good 4.8 5.09 5.3 5.59
Average 5.1 5.29 5.6 5.89
Fair 5.3 5.6 5.9 6.2
Poor >5.6 >6.2
Sprint test (30m sprint test)
Physical fitness testing in sports
Cricket :
Aerobic fitness
Flexibility
Strength and power
Speed and agility
Body fat
Tennis:
Requires a good level of speed, agility and
endurance
Hockey:
Requires endurance, running speed, hitting
power and agility to keep pace with fast moving
game
Weight lifting:
Requires a combination of power, speed,
technique, concentration and timing
Conclusion
Training program should be developed in
conjunction with physical fitness assessment of
the athlete.
Activity specific assessment and training results
in the best adaptation to training and ultimate
improvement in performance.
References
ACSM Guidelines For Exercise Testing and Prescription; 6
th
edition
Sports Physiotherapy, Maria Zuluaga et al.
British Journal of Sports Medicine, Vol 15, ssue 3 182-185, 1981 by
British Association of Sport and Medicine
Journal of Sports Science and Medicine (2004) 3, 190-196
Advances in physiotherapy, Volume 11, Number 2, 2009 , pp. 64-70(7)
Exercise Physiology, William Mc Ardle; 6
th
ed.
Google Scholar, Google.
Principles of physical fitness
training
Specificity
Overload
Progression
ndividualization
Health status
Optimization
Active participation
Planned and systematic
training
Fitness index [long form]
(100 x test duration in sec)
(2 x sum of heart beats in recovery period)
Validity : correlation to VO2 max 0.6-0.8
Rating Fitness index (long form)
excellent > 90
good 80 - 89
high average 65 - 79
low average 55 - 64
poor < 55