A practical exploration of speed, power, strength and flexibility fitness tests
I can apply protocols of specific fitness tests that measure speed, power, strength and flexibility, and compare results to normative data.
- Year 10
- OCR
A practical exploration of speed, power, strength and flexibility fitness tests
I can apply protocols of specific fitness tests that measure speed, power, strength and flexibility, and compare results to normative data.
Lesson details
Key learning points
- Fitness tests are measured or recorded using various units.
- Power can be measured either by the vertical or standing jump test.
- The 1 rep max test measures strength.
- Testing procedures encompass how each test is conducted, including organisation of facilities and equipment.
Keywords
Speed - the ability to move quickly across the ground or move limbs rapidly through movements
Strength - the maximum force a muscle/group of muscles can apply against a resistance
Power - the ability to exert a maximal force in as short a time as possible
Flexibility - the range of movement around a joint
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.
Equipment
Sit and reach box, stack of cones, stopwatches or timing gates, vertical jump board, chalk, tape measure, hand grip dynamometer, barbell and weights.
Content guidance
- Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
Lesson video
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Prior knowledge starter quiz
6 Questions
Q1.Identify the correct definition of speed.
Q2.The fitness test that measures flexibility is the sit and test.
Q3.Which athlete would require the most power?
Q4.Which athlete would require the least flexibility?
Q5.Match the definitions to the correct component of fitness.
the ability to move quickly across the ground or move limbs rapidly
maximum force a muscle/group of muscles can apply against a resistance
speed x strength
the range of movement around a joint
Q6.Match the fitness test to the correct component of fitness.
30m sprint test
1 rep max test
vertical jump test
sit and reach test
Assessment exit quiz
6 Questions
Q1.What is the distance of the fitness test, in metres, that measures speed?
Q2.Strength is measured by the grip strength test.
Q3.When conducting the sit and reach test, how should the knees be placed?
Q4.How could you make the 30m sprint test more reliable?
Q5.Elvis is a 15 year old male. He scores 1.99m in the standing jump test. Using the table of normative data, rate Elvis' power.
Q6.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.
