Analysing and evaluating
performance
, Component Of Fitness Test Normative Data Result
Fitness
Agility illinois agility test
14.85 seconds
Balance standing stork test
18 seconds
Flexibility sit and reach test
10
Body composition skin fold callipers
21
bmi scales
Cardiovascular 12 minute cooper run
endurance
2100m
Speed 30 metre sprint test
5.46 seconds
Strength hand grip dynamometer
31
Reaction time ruler drop test
14 cm
Muscular endurance press ups
55
Power standing long jump
2m 27cm
Coordination alternate hand wall ball
toss test
21
Comparison to normative data:
Agility - Excellent
Balance - Average
Flexibility - Average
Cardiovascular endurance - Excellent
Speed - Good
Strength - Keira Crisp / / Gymnastics Above average
Reaction time - Above average
Muscular endurance -
Candidate number:
, Excellent
Power - Excellent
Coordination - Below average
The table featured above shows I have carried out many fitness tests to evaluate
my components of fitness.
I have compared my scores against some normative data to see where I am against
the national average of a girl roughly my age.
Evaluation
(comparing to the normative data)
strengths:
Muscular endurance is one of my strengths, for a 17-19 year old 35 press ups is excellent, im 14 and did 55. This
makes me ‘excellent’. Muscular endurance is important in gymnastics because I need to be able to hold my own
body weight, especially on bars.
Power is one of my strengths, for my age the average standing long jump distance is 1.91m, and I got 2.27m. This
makes me ‘excellent’. Power is important in gymnastics because I need it to get the height in my leaps and tumbles,
speed for vault, and on bars a harder tap for swings/giants.
Agility is one of my strengths, for 16-19 year olds the average speed for excellent was <17 seconds. I did the illinois
agility test in 14.85 seconds therefore this makes me ‘excellent’. Agility is important in gymnastics because I need to
be able to change direction and shapes quickly to be able to quickly go into another move.
Cardiovascular endurance is one of my strengths, for my age group 2000/2100m for the 12 minute cooper run is
excellent. I did 2100m therefore this makes me ‘excellent’. Cardiovascular endurance is important in gymnastics
because I need the stamina for floor routines and vaulting.
Speed is one of my strengths, for a female <5.30 seconds is excellent. I got 5.46 seconds, this makes me ‘good’.
Speed is important in gymnastics because I need to get lots of speed to get enough power in my tumbling and vaults.
Strength is one of my strengths because for a female >36 is excellent. I got 31, this makes me ‘above average.
strength is important in gymnastics because I need to be able to land skills safely and hold my own body weight and
have a strong body to hold my shape.
Reaction time is one of my strengths, I am ranked above average compared to the normative data. For a female
aged 16-19,the above average group have scores of 7.5-15.9 cm. I got 14 cm, which places me in this group.
Reaction time is important in gymnastics because you have to change body shape very quickly or be ready to go into
the next move.
Balance is one of my strengths, however I feel I could do better in this area if I concentrated more. For 16-19 year
old females, to be classed as average you have to get a time of 16-22 seconds. I got 18 seconds which places me in
this group. balance is important in gymnastics in order to hold shapes and stay on the beam. If I had better focus i
, feel i would have achieved a higher score.
weaknesses:
I would personally say flexibility is one of my strengths and weaknesses because my back and legs have gradually
become stiffer as i have grown and not kept up with my stretching. However my results compared to the normative
data puts me at average with 10 on the sit and reach test. Flexibility is quite important in gymnastics because it is
used in almost every move: split leaps and jumps, walkovers, flicks… From a very young age I have struggled with
short achilles therefore this naturally makes my legs stiffer. I have also recently recovered from a torn hamstring,
this has stopped me being able to stretch my splits properly for almost a year. Because of this I have to work extra
hard on my flexibility as it doesn't come naturally. I can easily improve my flexibility by stretching more often and
holding the stretches for longer.
Coordination is my weakest component of fitness, I was classed as below average for my age group with the
alternate hand wall toss test. I only got 21 catches. I feel that if I was more focussed i would have achieved more. In
gymnastics coordination is quite important as you have to control different body parts to move at the same time
smoothly in certain moves. Although I didn't do very well in the fitness test for this component, I wouldn't be
throwing and catching a ball in gymnastics, therefore I believe this test is not very accurate for my sport.
Analysis
(Ranked in order of importance in my chosen sport ~ gymnastics)
1. Strength
2. Speed
3. Power
4. Flexibility
5. Muscular endurance
6. Agility
7. Reactiontime
8. Balance
9. Coordination
10. Cardiovascular endurance
Strength: This is the maximum force a muscle or group of muscles can apply against a resistance. This
would be most important in sports such as weightlifting.
Strength is crucial in gymnastics because joints need to be able to hold the body weight and more,
especially when landing skills as there is a lot of impact. Strength is also needed for range and
conditioning, e.g- Straddle levers to handstand. It is also important for gripping onto the bars and beam.
I stated strength as one of my strengths in the evaluation. As an elite gymnast, if i was lacking strength i
definitely wouldn't be at the level i am now. In almost everything you do in gymnastics you need and use
strength. Without my strength I would struggle to hold handstands on bars and the floor. The test we did
for strength was the hand grip dynamometer, this shows that my hand grip is strong which helps for
holding onto bars and holding my balance upside down.
Speed: This is the ability to move the body or body parts quickly. (the rate at which someone is able to
move). This is important in sprinting and football as the attacker needs to be able to outrun the defender.
In gymnastics, speed is important because you need to be able to run fast into tumbles or vaults to get
the required height to be able to complete the skill and execute it correctly without losing marks.
performance
, Component Of Fitness Test Normative Data Result
Fitness
Agility illinois agility test
14.85 seconds
Balance standing stork test
18 seconds
Flexibility sit and reach test
10
Body composition skin fold callipers
21
bmi scales
Cardiovascular 12 minute cooper run
endurance
2100m
Speed 30 metre sprint test
5.46 seconds
Strength hand grip dynamometer
31
Reaction time ruler drop test
14 cm
Muscular endurance press ups
55
Power standing long jump
2m 27cm
Coordination alternate hand wall ball
toss test
21
Comparison to normative data:
Agility - Excellent
Balance - Average
Flexibility - Average
Cardiovascular endurance - Excellent
Speed - Good
Strength - Keira Crisp / / Gymnastics Above average
Reaction time - Above average
Muscular endurance -
Candidate number:
, Excellent
Power - Excellent
Coordination - Below average
The table featured above shows I have carried out many fitness tests to evaluate
my components of fitness.
I have compared my scores against some normative data to see where I am against
the national average of a girl roughly my age.
Evaluation
(comparing to the normative data)
strengths:
Muscular endurance is one of my strengths, for a 17-19 year old 35 press ups is excellent, im 14 and did 55. This
makes me ‘excellent’. Muscular endurance is important in gymnastics because I need to be able to hold my own
body weight, especially on bars.
Power is one of my strengths, for my age the average standing long jump distance is 1.91m, and I got 2.27m. This
makes me ‘excellent’. Power is important in gymnastics because I need it to get the height in my leaps and tumbles,
speed for vault, and on bars a harder tap for swings/giants.
Agility is one of my strengths, for 16-19 year olds the average speed for excellent was <17 seconds. I did the illinois
agility test in 14.85 seconds therefore this makes me ‘excellent’. Agility is important in gymnastics because I need to
be able to change direction and shapes quickly to be able to quickly go into another move.
Cardiovascular endurance is one of my strengths, for my age group 2000/2100m for the 12 minute cooper run is
excellent. I did 2100m therefore this makes me ‘excellent’. Cardiovascular endurance is important in gymnastics
because I need the stamina for floor routines and vaulting.
Speed is one of my strengths, for a female <5.30 seconds is excellent. I got 5.46 seconds, this makes me ‘good’.
Speed is important in gymnastics because I need to get lots of speed to get enough power in my tumbling and vaults.
Strength is one of my strengths because for a female >36 is excellent. I got 31, this makes me ‘above average.
strength is important in gymnastics because I need to be able to land skills safely and hold my own body weight and
have a strong body to hold my shape.
Reaction time is one of my strengths, I am ranked above average compared to the normative data. For a female
aged 16-19,the above average group have scores of 7.5-15.9 cm. I got 14 cm, which places me in this group.
Reaction time is important in gymnastics because you have to change body shape very quickly or be ready to go into
the next move.
Balance is one of my strengths, however I feel I could do better in this area if I concentrated more. For 16-19 year
old females, to be classed as average you have to get a time of 16-22 seconds. I got 18 seconds which places me in
this group. balance is important in gymnastics in order to hold shapes and stay on the beam. If I had better focus i
, feel i would have achieved a higher score.
weaknesses:
I would personally say flexibility is one of my strengths and weaknesses because my back and legs have gradually
become stiffer as i have grown and not kept up with my stretching. However my results compared to the normative
data puts me at average with 10 on the sit and reach test. Flexibility is quite important in gymnastics because it is
used in almost every move: split leaps and jumps, walkovers, flicks… From a very young age I have struggled with
short achilles therefore this naturally makes my legs stiffer. I have also recently recovered from a torn hamstring,
this has stopped me being able to stretch my splits properly for almost a year. Because of this I have to work extra
hard on my flexibility as it doesn't come naturally. I can easily improve my flexibility by stretching more often and
holding the stretches for longer.
Coordination is my weakest component of fitness, I was classed as below average for my age group with the
alternate hand wall toss test. I only got 21 catches. I feel that if I was more focussed i would have achieved more. In
gymnastics coordination is quite important as you have to control different body parts to move at the same time
smoothly in certain moves. Although I didn't do very well in the fitness test for this component, I wouldn't be
throwing and catching a ball in gymnastics, therefore I believe this test is not very accurate for my sport.
Analysis
(Ranked in order of importance in my chosen sport ~ gymnastics)
1. Strength
2. Speed
3. Power
4. Flexibility
5. Muscular endurance
6. Agility
7. Reactiontime
8. Balance
9. Coordination
10. Cardiovascular endurance
Strength: This is the maximum force a muscle or group of muscles can apply against a resistance. This
would be most important in sports such as weightlifting.
Strength is crucial in gymnastics because joints need to be able to hold the body weight and more,
especially when landing skills as there is a lot of impact. Strength is also needed for range and
conditioning, e.g- Straddle levers to handstand. It is also important for gripping onto the bars and beam.
I stated strength as one of my strengths in the evaluation. As an elite gymnast, if i was lacking strength i
definitely wouldn't be at the level i am now. In almost everything you do in gymnastics you need and use
strength. Without my strength I would struggle to hold handstands on bars and the floor. The test we did
for strength was the hand grip dynamometer, this shows that my hand grip is strong which helps for
holding onto bars and holding my balance upside down.
Speed: This is the ability to move the body or body parts quickly. (the rate at which someone is able to
move). This is important in sprinting and football as the attacker needs to be able to outrun the defender.
In gymnastics, speed is important because you need to be able to run fast into tumbles or vaults to get
the required height to be able to complete the skill and execute it correctly without losing marks.
