Hi there, welcome to your lesson.

Today's lesson is a practical exploration of speed, power, strength, and flexibility, fitness tests.

My name's Ms. Hacking and I'm really looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can all apply protocols of specific fitness tests that measure speed, power, strength, and flexibility, and we're able to compare our results to normative data.

Our keywords today include speed, which is the ability to move quickly across the ground or move limbs rapidly through movements.

Strength is a maximum force of muscle or group of muscles can apply against a resistance.

Power is the ability to exert a maximal force in as shortest time as possible, and flexibility is a range of movement around the joint.

You may wish to pause the video now to jot down the keyword definitions to help you in today's lesson.

Our lesson today is split into four parts.

In the first part we're going to look at the fitness test for speed, in the second part we're going to look at power and how we can measure power.

In the third part of today's lesson, we're going to look at what strength is and how we can measure different types of strength.

And finally we're going to look at the fitness test for flexibility.

Let's get started.

So speed is the ability to move quickly across the ground or move limbs rapidly through movements.

Now Sam's asked if we can think of any athletes that may benefit from having good speed.

Now, sometimes when we hear the word speed, we automatically associate it with running fast, which is true.

A runner, for example, a 100 metre sprinter doesn't require high levels of speed in order to beat their opponents and win the race.

But we need to remember that other movements as well involve speed.

So things like table tennis, you need to be able to move your arms quickly.

Things like diving, you need to be able to move quickly in and out of positions before you hit the water to get more points.

So speed is relevant for lots of different sports.

Okay, let's have a go to check.

Can you identify the correct definition of speed? Is it a, the ability to move quickly across the ground? Is it b, the ability to beat everyone else in a race? Is it c, the ability for the muscles to contract repeatedly without fatigue? Or is it d, the ability to move quickly across the ground or move limbs rapidly through movements? Well done if you've noticed that it's d, speed is the ability to move quickly across the ground or move limbs rapidly through movements.

Well done if you got that right.

So the 30 metre sprint test is a fitness test that measures speed, and it's asked what is a protocol? So we remember that a protocol means the guidelines or procedure of how something is done.

So when we're doing our fitness test, we need to make sure we follow the correct protocol so that our results are valid and reliable.

So the first thing that we would always do is we would warm up thoroughly.

Now this is really important, particularly with the 30 metre sprint test so that we don't get injured and pull any muscles, but also so that we can perform our best in the test.

To start with, we would measure and mark out 30 metres straight with cones.

So at the start of the 30 metres we would put some cones and at the 30 metre line, we would also put some cones so that we know how far to run for 30 metre sprint test.

It's important as well that it is on a straight line.

There's no bends or turns involved in the 30 metre sprint, it's got to be a straight run.

So your partner would call, on your marks, set, go, and then they would start the stopwatch as soon as you cross that start line.

You would sprint as fast as you can for 30 metres and your partner would press stop when your torso crosses that second cone line that's marking out 30 metres.

Sam's asked though, "How could this test be more reliable?" So you might have thought about using timing gates instead of stopwatches, because a timing gate would automatically measure when you cross the start line and when you cross the finish line.

So the time that they would reflect would be really accurate as to when you crossed.

Whereas if your partner was timing you, then they might not be quite as accurate because there is also human error that might have been involved there.

It's also a good idea that once you have recovered and caught your breath back again, that you repeat this test three times and take an average just to make sure that you get a really reliable result.

It's also important to note that if you're doing this test outside, that weather could impact upon your speed.

For example, if it's been slippy or icy that day, then you might not run your fastest because you're worried about falling or slipping over and injuring yourself.

So it's better to conduct this test on a dry day.

Once you've conducted the test, you would have a result or a score which you'd be able to compare to normative data.

So normative data for the 30 metre sprint test, here's an example for 16 to 19 year olds and it's always measured in seconds for the 30 metre sprint test.

So for example, if you were a male and you scored 4.

1 seconds in the 30 metre sprint test, to work out your rating compared to normative data.

What you would need to do is first of all look down the gender column until you found male.

When you found male you would go along until you found the group that your score would fit into.

So your score at 4.

1 for example, would fit between 4.

0 and 4.

2, which you can see is the above average rating for speed.

So that male that scored 4.

1 on a 30 metre sprint test would have a speed rating of above average.

Okay, now it's your turn for a check.

Can you identify the fitness test that measures speed? Is it a, the Cooper 12 minute run and walk test? Is it b, the 30 metre sprint test? Or is it c, the multi-stage fitness test? Well done if you remembered that it was b, the 30 metre sprint test measures speed.

Okay, now it's your turn for a practise task.

In these practise tasks today, you're going to have to do a bit of practical 'cause I'm expecting you to take part in the fitness test that we're talking about.

So for the first part of this task, you're going to complete the 30 metre sprint test.

You may want to remind yourself of the protocol so that you are conducting the test effectively.

Once you have done your test and recorded your score, you're going to compare your score to normative data using a sentence starters to help you.

So you would say that your score is, and that would be recorded in seconds.

You would use the tables on a previous slide to compare to normative data and determine whether your score was poor, below average, average, above average or excellent in comparison to normative data.

Going on what your rating is, you would then decide whether speed was a strength or a weakness for your components of fitness, and then you would explain whether speed is or is not that beneficial to your sport and why.

You are going to have to pause a video now in order to give yourself time to complete the test and compare your results to normative data.

Good luck.

So for the first part of the task, you are asked to complete the 30 metre sprint test.

So I hope you've had a go at that and you've recorded your score ready to compare to normative data.

Now depending on your score, will depend on how you end those sentences, but here is an example that I've done just to show you how to fill it in.

So my score is 4.

51.

Compared to normative data, it was above average for a female.

Therefore, this suggests that my speed is a strength.

Speed is beneficial to my sport, tag rugby, because I have to sprint quickly away from the opposition to score a try.

Okay, let's move on to the second part of today's lesson.

We're going to look at the fitness test for power.

So power is the ability to exert a maximal force in as shortest time as possible and we remember power by remembering the equation.

Power equals speed times strength.

Just go and say that again.

Power equals speed times strength.

So Laura has asked, "Can you think of any athletes that may benefit from having good power?" Now the one that comes to mind for me is the high jumper.

So if you're doing a high jump, you would need lots of power in order to push off the ground to jump higher and to clear a higher bar, because obviously the person that can jump the highest has the most power to jump higher, is more likely to win the high jump competition.

But there are lots of other sports that require power and I'm sure you can think of many other examples.

Okay, let's have a go to check.

Can you identify the correct equation for power? Is it a, power equals strength times speed? Is it b, power equals speed times balance? Is it c, power equals strength times flexibility? Or is it d, power equals flexibility times balance? I'm hoping that you've remembered that it is a, power equals strength times speed.

So well done if you've got that right.

So there are two tests that measure power and these are the vertical jump test and the standing or broad jump test, or the standing broad jump test.

So the vertical jump test is a fitness test that measures power, and a protocol or the guidelines that we follow in order to conduct this test properly are as follows.

So it's important that you warm up thoroughly so that you don't injure yourself and you can get the best test result possible for your power.

You would stand with your dominant side against the wall and reach up as high as you can and you'd record this mark.

You could either record it with a piece of chalk, you could get someone else to measure it for you like in the video, or you could use a vertical jump test equipment to help you measure.

You would then jump as high as you can reaching to touch or mark the wall with an outreached arm.

You would record the distance between your first mark and how high you've jumped with your second mark and that distance will be measured in centimetres and that is a score that you would record for the vertical jump test.

So here's some examples of some normative data for the vertical jump test for 15 to 16 year olds.

And like I said, it is measured in centimetres.

So for example, a female that scored 55 centimetres for in her vertical jump test.

To compare this to normative data, you would first of all look down the gender column till female and then you would go along the female row until you found the column where the 55 centimetres would sit, which we know that 55 centimetres is between 51 centimetres and 60 centimetres.

So therefore, the rating for that female's vertical jump and power rating would be above average.

The standing jump test is a fitness test that also measures power, and the protocol for the standing jump test is as follows.

So as always, you would warm up thoroughly.

You would place feet together at the edge of a sandpit or at the start of a mat.

you would crouch down and use your arms to propel yourself as far horizontally as possible.

You would land with both feet together and measure from toes at takeoff to heels at landing, remembering that if you fall backwards, it's from where the point closest to the starting line touched.

So importantly, like a long jump, that is how you would measure the standing jump test.

It's also important to note that we do not take a run-up for the standing jump fitness test.

You would repeat three times and record your best score.

And here is a normative data for the standing jump test and this is measured in metres.

So if we found a 14-year-old girl that scored 1.

8 metres, you would have to compare it to normative data by doing the following.

You would look for the table that was for a female because that's who we are looking for, and you would look at down a female age to where it says 14.

You would then go along the row to see where 1.

8 metres would sit, and we can see that 1.

8 metres is between 1.

91 and 1.

73 metres.

So again, her score would be above average for power understanding jump test.

Okay, let's have a go to check.

Can you identify which fitness test measures power? Is it hand grip dynamometer test? Is it the 30 metre sprint test? Is it the vertical jump test? Or is it the standing jump test? Well done if you've noticed it's two tests.

It's the vertical jump test and the standing jump test.

They both measure power.

So well done if you got that right.

Okay, now it's your turn to have a go at a task, and again, in this task you are going to need to do some practical work.

So for the first part of the task, you're going to complete the vertical jump test.

Once you've completed the vertical jump test, you're going to compare your score to normative data using a sentence status to help you.

For the third part of the task, you're going to have a go at completing the standing jump test, and again, you're going to record your score and compare it to normative data using a sentence starters to help you.

You are going to have to pause the video now to give yourself an opportunity to complete the test for power and also compare your results to the normative data.

Okay, so for the first part of the task, you are asked to complete the vertical jump test.

So I'm hoping that you've had a go at that.

So you are able to have a score to compare to normative data.

And for the second part of the task, you are asked to compare your score to normative data using a sentence status to help you.

So again, how you finish the sentences will depend on your score, but here is an example answer.

So you might have said for the vertical jump test that my score is 36 centimetres, and compared to normative data, it was below average as a female.

Therefore this suggests that my power is a weakness and power is beneficial to my sport dance because I have to jump explosively in some dance routines.

That's an example of how you may have answered that question.

For the third part of the task, you are asked to complete the standing jump test.

So here is an example answer for the standing jump test.

You might have said my score is 1.

72 metres.

Compared to normative data, it was average as a female.

Therefore this suggests that my power is neither a strength or a weakness, and power is beneficial to my sport tennis because I have to move explosively around the court and also hit the ball with power to make it harder for my opponent to return it.

So well done if you've related how power is or is not that beneficial to your sport.

Okay, now it's time to move on to the third part of today's lesson.

In this part of the lesson, we are going to look at the fitness test for muscular strength.

So strength is a maximum force of muscle or group of muscles can apply against resistance.

And Aisha has asked us if we can think of any athletes that may benefit from having good strength.

I know the one that springs to mind for me, which is quite the obvious one, is a weightlifter.

Because obviously in a weightlifting competition, it often is the athlete that can lift the heaviest weight.

So of course they're going to need lots of muscular strength in order to be successful as a weightlifter.

I wonder if you can think of any other examples of athletes that would require good muscular strength.

Okay, let's have a go to check.

Which example is most likely to need muscular strength to aid performance in rugby? Would it be a, passing the ball accurately to a teammate nearby? Would it be b, tackling an opposition to the ground? Would it be c, being able to last a full 18 minute match without the muscles getting tired? Or would it be d, sprinting to the try line? Well done if you said it was b.

Tackling an opposition to the ground would require lots of strength in order to get the opposition down, whereas passing the ball accurately to a teammate nearby would probably involve more coordination.

Being able to last a full 80 minute match without the muscles getting tired would probably need more muscular endurance, and sprinting to the try line would need lots of speed in order to beat their opponents.

So well done if you correctly got that.

Okay, so there are two tests that measure muscular strength and these are the grip strength dynamometer test.

Say that with me.

Grip strength dynamometer test and the one repetition maximum test.

The one repetition maximum test is often known as the one rep max test.

Let's have a look at these tests in a bit more detail.

So the grip strength dynamometer test is a fitness test that measures muscular strength.

And what is the protocol for this test? As always, we would warm up thoroughly.

You would hold the dynamometer above your head with your dominant hand.

You would then squeeze the grip as much as possible while slowing your arm to the side of the body.

You would repeat three times and record your best score.

Now the score will be displayed on the front of the hand grip dynamometer depending how hard or how strong you are at squeezing the dynamometer together.

Once you've recorded your score, you would compare to normative data and here is example of some normative data for 15 to 16 year olds, and it's always measured in kilogrammes.

So for example, if we had a female who achieved 37 kilogrammes on the hand grip dynamometer test, then in order to compare it to normative data, the first thing we would need to do is go down the gender column to find a female row and then we'd go along the female row to see where 37 would fit.

And we know that 37 is more than 36 kilogrammes, so therefore this rating for this person would be excellent in terms of their strength.

So the one repetition maximum test is a fitness test that measures muscular strength.

And the protocol for this is, it's really important here that you would warm up thoroughly, particularly because you are going to be lifting your maximum weight.

So really heavy weights and you really don't want to get injured.

And that would happen if you didn't warm up thoroughly.

You would lift the weight once using the correct technique.

So here on the image we've got a girl lifting as a bench press.

If completed, you would attempt a heavier weight until the person cannot lift any heavier for one repetition.

One repetition just means lifting it once.

Aisha also mentioned that different exercises can measure the strength of different muscle groups.

So for example here the girl doing a bench press, she would be measuring the muscular strength of her pectorals and her deltoids and the muscles in her upper body.

Whereas if someone was doing a one rep max test of their deadlift, they would be measuring a muscle group to where their glutes and their hamstrings are to measure how much they can lift during a deadlift.

So depending on the exercise will depend on which muscles are being measured for their muscular strength.

Okay, let's have a go to check.

True or false? The 30 metre sprint test measures muscular strength.

That's false, can you tell me why? So the 30 metre sprint test measures speed and the grip strength dynamometer test or the one repetition maximum test measures muscular strength.

So well done if you got that right and you haven't muddled those fitness tests.

Okay, now it's your turn to have a go at a task and this task is going to involve some practical work as well.

For the first part of the task, I'd like you to complete the hand grip dynamometer.

Remembering to use a protocol on the earlier slides to help you set up that test correctly.

Once you've done the test, I'd like you to compare your score to the normative data using the sentence starters to help you.

Once you've done that, I would like you to have a go to complete the one rep max test and you can choose which muscle groups you are going to test there.

So which exercises you would do.

You are going to have to pause the video now in order to give yourself time to complete the tests and compare your hand grip dynamometer score to normative data, good luck.

Okay, so for the first part of the task, you were asked to complete the hand grip dynamometer test.

I hope you've had a go and you've got your score ready to compare to normative data.

Again, here's an example answer, your score might be different, so you might have ended these sentences slightly different to me.

So you might have said, "That my score is 42 kilogrammes and compared to normative data, it was excellent as a female.

Therefore this suggests that my muscular strength is a strength.

Strength is beneficial to my sport weightlifting because I have to lift heavy weights in order to win the competition." So you are therefore going to determine whether your muscular strength was a strength, something that you're good at, a component of fitness that you're good at or a weakness.

For the third part of the task you are asked to complete the one rep max test.

And again, this was dependent, the exercise that you did was dependent on which muscle groups you wanted to test.

So I hope you've had a go at that and worked out your one rep max for different muscle groups in your body.

Okay, for the final part of today's lesson, we're going to look at the fitness test used to measure flexibility.

So flexibility is a range of movement around a joint.

"And what types of sport require the most flexibility?" That's what Andeep asked.

Now we often think of gymnasts here and dancers that require a lot of flexibility and that's true because they need it to perform lots of different skills, particularly skills such as the splits, but also games players such as footballers, they would need flexibility for example, in their shoulders to do an efficient and accurate throwing.

We've got athletes like hurdlers that would require flexibility in order to get their legs over the hurdle without breaking their stride.

And also games players like badminton or tennis players 'cause they've got to reach for the ball or for the shuttlecock in order to return the shot.

So there's lots of different types of athletes that would require flexibility.

Okay, let's have a go to check.

True or false? A hurdler would require good flexibility.

Yeah, that's true.

Can you tell me why? Yeah, a hurdler would require good flexibility in their hips to be able to lift their legs high enough to clear the hurdle without breaking their stride.

So well done if you talked about that.

So the sit and reach test is a fitness test that measures flexibility and what is a protocol? So again, it's really important that we warm up thoroughly, particularly before doing the sit and reach test as we're going to be reaching forward.

And if our muscles are not warmed up and our ligaments, our tendons are not warmed up, then we might not score as well as we could on the sit and reach test.

So you first of all need to remove your shoes and sit with your heels against a specialist box with knees flat along the floor.

It's really important here that if you're working with a partner that when they're conducting a test and reaching forward, that their knees do not raise up off the floor.

So you would reach forward gradually and push the ruler along the top of the box and hold the stretch for two seconds.

We are making sure that we are not bouncing, it needs to be a held stretch across the top of the box, pushing a ruler as far forward to gain your measurement.

You would gain a measurement in centimetres as how far forward you could reach.

You could repeat this three times and record your best score ready to compare to normative data.

So here is a table that shows in centimetres the normative data for the sit and reach test.

So if we had a male, for example, that scored 8.

5 centimetres, in order to compare this to normative data, we would first of all need to go down the gender column to find male, and then we would go along the male row to work out which category 8.

5 centimetres would sit in.

We know that 8.

5 centimetres is between seven centimetres and 10.

9 centimetres, so that would give this male a rating of average flexibility for their sit and reach test.

Now it's your turn to have a go to check.

So John is a male and he scored 15 centimetres in the sit and reach test.

What level of flexibility does he have compared to normative data? Yeah, John's flexibility level is excellent because it is more than 14 centimetres.

So he's got 15 centimetres, which is more than 14 centimetres.

So his level of flexibility is excellent.

Well done if you notice that.

Okay, let's have a go to another check.

Which of the following is a test for flexibility? Is it a, the sit and reach test? Is it b, the standard reach test? Is it c, the Illinois run? Or is it d, the standing broad jump? Yeah, well done if you noticed it was a, the sit and reach test is a test for flexibility.

Okay, for the final task then today, I'm going to ask you for the first part to complete the sit and reach test.

For the second part of the task, I'd like you to record your score for the sit and reach test and compare it to normative data using a sentence starters to help you.

Again, you might want to rewind the video, in order to get the normative data table up so that it's easier for you to compare your score to.

Remember to write your score in centimetres.

You may wish to pause a video now to give yourself time to complete the test and compare your score to normative data.

Okay, so for the first part of the task, you are asked to complete the sit and reach test.

So I hope you've had a go.

You've had to go three times and recorded your best score ready to compare your score to the normative data.

Again, how you finish these sentences will depend on your score, but here's an example that I've written to show you.

So my score is three centimetres compared to normative data, it was poor for both male and female.

Therefore, this suggests that my flexibility is a weakness.

Flexibility is not as beneficial to my sport, which is endurance running because having good flexibility may not enhance my running time.

I need components of fitness like cardiovascular and muscular endurance more.

So I'm hoping by completing these fitness tests and comparing your scores to normative data, you've been able to identify which components of fitness are your strengths and which components of fitness are your weakness, and which components of fitness are required more for your sport.

Okay, that gives us just enough time left to summarise today's lesson.

So fitness tests are used to determine our fitness levels.

The results of these tests can be compared to normative data to establish which components of fitness are our strengths and our weaknesses.

The 30 metre sprint test measures speed and the vertical jump test and standing jump test measures power, the grip strength dynamometer and one rep max test measures strength, and the sit and reach test measures flexibility.

Well done today.

I hope you've enjoyed having a go at some of the fitness tests.

I look forward to seeing you again soon.