Fitness Components
Fitness components are the building blocks of exercise and physical activity they are the qualities that athletes must develop to prepare physically for competition.Sports training programs are designed to build fitness components into appropriate proportions to match each specific sporting activity.
Body composition is the distribution of muscle and fat in the body, its measurement is important in sports and health. Excess body fat may lead to obesity and increases the risk of getting many diseases. In sports if someone has excess fat it can lead to poor performance as it does not contribute to muscular force production, and it is extra weight that the body needs more energy to move about Body composition is often described as a two compartment system; lean body weight and fat weight. The fat weight is then expressed as a percentage of total body weight, where percent body fat = (fat weight / total body weight) x 100.
Taking skinfold measurements is a common method for determining body fat composition. Accurate measurement technique is important. Here is the standard technique that is used. You should read this information in conjunction with the description of each of the standard measurement sites. * equipment: skinfold calipers, tape measure * procedure: Estimation of body fat by skinfold thickness measurement. Measurement can use from 3 to 9 different standard anatomical sites around the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken. * the sites: there are many common sites at which the skinfold pinch can be taken. See the descriptions and photographs of each skinfold site. | excellent | good | average | below average | poor | | excellent | good | average | below average | poor | Normal | Male | 60-80 | 81-90 | 91-110 | 111-150 | 150+ | | Female | 70-90 | 91-100 | 101-120 | 121-150 | 150+ | Athletic | Male | 40-60 | 61-80 | 81-100 | 101-130 | 130+ | | Female | 50-70 | 71-85 | 86-110 | 111-130 | 130+ | * results: Because of the increased errors involved, it is usually not appropriate to convert skinfold measures to percentage body fat (%BF). It is best to use the sum of several sites to monitor and compare body fat measures. In order to satisfy those who want to calculate a percentage body fat measure, there is a sample of equations for calculating this here. Below is a table of general guidelines (based on personal experience) for using total sum (in millimeters) of the seven main skinfold sites (tricep, bicep, subscap, supraspinale, abdominal, thigh, calf). There are also examples of some actual athlete results. * * equipment required: skinfold calipers (e.g. Harpenden, Slimglide, Lange). These should be calibrated for correct jaw tension and gap width. Read the Skinfold Guide for comparison of available calipers. * Relevance : suitable for all populations, though it is sometimes difficult to get reliable measurements with obese people. * validity: using skinfold measurements is not a valid predictor of percent body fat, however they can be used as a monitoring device to indicate changes in body composition over time. It is important to maintain correct calibration of the calipers (more about calibrating calipers) * reliability: the reliability of skinfold measurements can vary from tester to tester depending on their skill and experience. There are accreditation courses available through ISAK. * * advantages: Skinfold measurements are widely utilized to assess body composition. It is a lot simpler than hydrostatic weighing and many of the other body composition techniques. After the original outlay for calipers, the daily tests costs are minimal. * considerations: some subjects may feel uncomfortable stripping down in front of the tester, therefore every effect should be made to make them feel comfortable. For legal reasons, it is wise to have another person present, and to have females testers for female subjects. The right side measurement is standard, though in some situations you may need to test someone on the left side. If so, you must record this and endeavor to always test on the same side for that person. Reasons for testing on the left side may include injuries, amputation, deformities, or other medical conditions.

Aerobic Endurance is the ability of an individual’s body to supply sufficient oxygen to the muscles to enable the body to withstand long periods of repetitive exercise it is one of the main fitness components, important for success in many sports for some sports, such as long distance running and triathlon, it is the most important physical attribute. In many other sports, good endurance is also very important as part of the performers overall fitness The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. For more information on this test, see the complete guide to the bleep / beep test.

* equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test cd, cd player, recording sheets. * procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The subjects stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning. * * scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at). This norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults, using the standard Australian beep test version. There is a more detailed table of norms for the beep test. This level score can be converted to a VO2max equivalent score using this calculator. You may also wish to download the Beep Test Recording Sheet. | men | women | excellent | > 13 | > 12 | very good | 11 - 13 | 10 - 12 | good | 9 - 11 | 8 - 10 | average | 7 - 9 | 6 - 8 | poor | 5 - 7 | 4 - 6 | very poor | < 5 | < 4 | * * Relevance: this test is suitable for sports teams and school groups, but not for populations in which a maximal exercise test would put participants at risk as the test requires the candidates to physically fit the general population may not all have an appropriate fitness level. * validity: the VO2 Max test measures the optimum rate at which the heart lungs and muscles use oxygen during exercise it is a way of measuring a persons individual aerobic capacity and is considered to be the most accurate non laboratory based test available * reliability: The reliability of the beep test would depend on how strictly the test is run and the practice allowed for the subjects. There are also other factors which can affect performance, which need to be controlled if possible. See point below. * advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity. * disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the result. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Muscle endurance plays a very important role in sports such as rowing weight lifting rugby and shot putt .Good muscle endurance is also an important part of the overall fitness profile.

Speed should not be interpreted as how fast and athlete can run(or cycle, swim etc.), it is dependent on how quickly they can go faster from a stationary position, maximal speed of movement, and also maintaining speed without slowing down. Movement speed requires good strength and power, but also too much body weight and air resistance can slow the person down. As well as a high proportion of fast twitch muscle fibers, it is vital to have efficient mechanics of movement to make it less stressful for the body and therefore less likely to sustain injury.
Sprint or Speed Tests * purpose: The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run. * equipment required: measuring tape or marked track, stopwatch or timing gates, cone markers. * procedure: The test involves running a single maximum sprint over a set distance, with time recorded. After a standardized warm up, the test is conducted over a certain distance, such as 10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure. The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements. If you have the equipment (e.g. timing gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined. It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line. * Time to run 35 meters (in seconds) | * rating | * men | * women | * very good | * < 4.80 | * < 5.30 | * good | * 4.80 - 5.09 | * 5.30 - 5.59 | * average | * 5.10 - 5.29 | * 5.60 - 5.89 | * fair | * 5.30 - 5.60 | * 5.90 - 6.20 | * poor | * > 5.60 | * > 6.20 | * * for Australian team sport players |

* results: You can use a measure of the time for the first 10 meters or yards from a stationary start as a score for acceleration, and the time to run between 30-60 meters for a flying sprint speed, or maximum running speed. This score can also be presented as a running velocity (distance / time). For sprint tests conducted over 100 meters or yards or so, comparing the time for the final 40 compared to the first 40 can be used as a speed endurance score. * target population: sprinters, team sport athletes. * reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.

Validity : this is a valid test because it provides a means to monitor the effect of training on the athlete’s physical development. Relevance : the test was created specifically to test for speed. Advantages : minimal equipment required Simple to set up and conduct Can be performed almost anywhere Disadvantages: Non slip surface required Assistance is required to administer the test Time gates can be expensive

Muscle Power is the maximum force that a muscle or muscle group can generate in a minimum time it is an essential fitness component for sports such as weightlifting boxing and rugby. 1-RM Tests (Repetition maximum tests) * purpose: to measure maximum strength of various muscle and muscle groups. * procedure: One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition. It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight.

* scoring: the maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. * equipment required: Free weights (barbells, dumbbells) or other gym equipment. * advantages: the required equipment is readily available in most gymnasiums. * disadvantages: performing a maximum weight lift is only for advanced weight trainers. It is important to have good technique before attempting this test. * comments: The test results will be specific to the equipment used and the technique allowed, so is best used for test-retest measures. The test is also called one rep max, 1-RM, one repetition maximum * variations / modifications: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. These greater reps would require less weight and may be considered less dangerous. Changing the number of repetition also changes the muscle energy systems and validity of this test.

Flexibility is the ability of an individual to move his/her joints through a full range of movements without sustaining injury it is the most important fitness component for sports such as gymnastics. Flexibilty reduces the risk of injury in all sport including stretching exercises in warm up and cool down routines is beneficial.

Sit and Reach Flexibility Test
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.

About Test Variations
There are a few variations of the test. Many of the variations of this test involve the differences in the value of the level of the feet. The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is positive (such as for PRT Sit and Reach for the Navy). However, using negative values is more difficult for statistical analyses, and for comparing results. The procedure for the Presidents Challenge version require that the box is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the toes is recorded as 11 inches. The Eurofit manual suggests having 15cm at the level of the feet, and also 10 inches has been used (NHL combine testing).
A limitation of the traditional sit and reach procedure is that people with long arms and/or short legs would get a better result, while those with short arms and/or long legs are at a disadvantage. The modified sit and reach test controls for this, as the zero mark is adjusted for each individual, based on their sitting reach level.
The traditional sit and reach procedure also measures the combined flexibility of the legs. The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward.
If you do not have a specifically made sit and reach box, you can use any box, crate or step with a long ruler (make your own). You can follow the description of the Sit and Reach at home, a simple version that can be done with minimal equipment, or the V-Sit Flexibility Test, similar to the sit and reach though it uses a line on the ground instead of a box.
Test Procedure
The basic outline of the sit and reach test is described below. Some of the more popular variations are described in more detail above. * equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box). * procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements. See also video demonstrations of the Sit and Reach Test. scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results. * * validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this. * reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and whether the same procedures are followed each time the test is conducted. Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted. * advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison. * disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body

Strength is one of the main fitness components, important for success in sports, such as weight lifting and wrestling where it is the most important physical attribute. In many other sports, including team sports like rugby, good strength is also very important as part of the overall fitness profile.

Cadence Push-Up Test
The push up test measures upper body strength and endurance. In this test, the maximum number of push up performed at a rate of one every three seconds is recorded. The following information describes the procedures as used for the Fitness Gram Program, the President's Challenge Fitness Awards and the Connecticut Physical Fitness Test. There is also another push up beep test at a faster rate.

* equipment required: floor mat, PACER cd with push-up cadence track, If the cadence cd is not available, you can call out at the set cadence using a stopwatch, use a metronome, or create an audio track using the Team Beep Test software. You can also download a Bleep Press-up Cadence mp3 track that has the required cadence. * procedure: Start in the push up position - with the hands and toes touching the floor, the body and legs are in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back and knees straight, the subject lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. A partner holds their hand at the point of the 90-degree angle so that the subject being tested goes down only until their shoulder touches the partner's hand, then back up. The push-ups are done in time to a metronome or similar device with one complete push-up every three seconds (1.5 seconds down and 1.5 seconds up, 20 complete push-ups per minute). The subject continues until they can do no more in rhythm (has not done the last three in rhythm) or has reached the target number of push-ups. (see push up videos for some examples)

* variations: the alternative test to this push up test for the President's Challenge is the pull-up or flexed arm hang. There is also a cadence Bench Press Test. * scoring: Record the number of correctly completed push-ups that were performed in time to the rhythm. * target population: sports in which upper body strength is important. advantages: this test is easy and quick to perform.

Bibliography Body Composition | http://www.topendsports.com/testing/bodycomp.htm | Aerobic endurance | http://www.topendsports.com/testing/aerobic.htm | Muscular endurance | http://www.topendsports.com/fitness/muscle-endurance.htm | Speed | http://www.topendsports.com/fitness/speed.htm | Power | http://www.topendsports.com/testing/tests.htm | Flexibility | http://www.topendsports.com/testing/tests.htm | Strength | http://www.topendsports.com/fitness/strength.htm |