PHYSICAL TESTING INSTRUCTIONS
EXERCISE ADVICE: Please exercise at an intensity comfortable for you as you are responsible for the health of your own body. Always warm-up, cool-down and stretch thoroughly before and after any activity. In case of an injury - stop exercise immediately and notify your doctor. If you are not well on the scheduled date of your testing (eg: cold/flu) try and reschedule your appointment to give yourself the best chance of passing. If you are called to undertake the physical testing the attached instructions for the two tests to be undertaken will also be read out to you on the day that you undertake them. It is compulsory for this section to be signed before completing the physical tests. Therefore to ensure that you are familiar with them can you please read them beforehand and sign the below statement and bring this sheet to the physical testing and hand to the Instructor. Any questions that you may have regarding these instructions can be referred to Peter Peeling or Brad Kelly Phone 6488 1383
or can be clarified on the day of physical testing with the Instructor. Good Luck!
INDEMNITY FORM:
I, the undersigned___________________________________________________________________
of _______________________________________________________________________________ state that I wish to voluntarily participate in the Transit Officer physical testing and have read and
understood these instructions.
I understand and agree that the University of Western Australia and all others involved will not be liable for injury or loss or damage unless it or its employees are negligent. Signed: Date: Witnessed: __________________________________________________________________ __________________________________________________________________ ____________________________________________________________________
1
DUMMY DRAG
Instructions
Points for instructor to communicate to participant prior to commencing the dummy drag.
♦ ♦ ♦ ♦ ♦ ♦
You must drag the 70kg dummy for 10m, negotiate the doorway, then drag it another 5m either left or right. The cones on the ground indicate your start and finish. You must drag the dummy in the correct position, that being standing behind the dummy and holding it under the arms (please demonstrate). You should bend your knees to pick up and put down the dummy for protection of your lower back. You must not drop the dummy. All movement must be safe and continuous. You must place the dummy on the ground safely at the completion of the test.
Dummy Drag Checklist: Technique aspect Qualitative statement to describe an satisfactory and unsatisfactory performance The dummy was held from behind and under the arms for the duration of the drag. Please circle as appropriate Satisfactory
1. Correct Position
The dummy was not held from behind and under the arms, or the position moved from this during the test.
Unsatisfactory
Movement was safe and continuous for the duration of the test.
Satisfactory
2. Continuous Movement
The participant stopped inappropriately (ie. to have a rest), dropped the dummy or jerked the dummy around significantly.
Unsatisfactory
3. Dummy Placement
The dummy was placed safely on the ground at the completion of the test.
Satisfactory
The dummy was dropped or placed unsafely on the ground at the completion of the test.
Unsatisfactory
Participant must have demonstrated satisfactory technique in all aspects of technique to receive a Pass status.
2
PROGRESSIVE SHUTTLE RUN TEST
Instructions
Briefing Instructions: 1. Objective is to run for as long as possible (or to a maximum of level 7 Shuttle 1 for males and level 6 Shuttle 1 for females) in a 20 meter long lane, keeping to the speed indicated by the “beeps” on the tape. Your starting pace will be very slow, but at the end of each minute the speed increases. each single beep = end of shuttle – no change in speed. each triple beep = end of level – an increase in running speed. Start – you must start with one foot on or behind the 20m line. At the end of each shuttle (each beep) you must put part of one foot on the line or behind the line at or before the beep. If you arrive at the 20m line early (before the beep) you must wait for the beep before starting the next shuttle to avoid getting ahead of the tape (very important). You are “out “ when you fail to touch the 20m line on 2 consecutive shuttles – you will be warned (your number called) on the first one you miss, then asked to stop when missing a second one. The last number heard on the tape when you are asked to stop is your final recorded result. DO NOT STOP IF YOU HEAR YOUR NUMBER CALLED ONCE, RUN HARDER TO MAKE THE NEXT SHUTTLE Cool Down – don’t sit down straight away when you have finished the test. Keep walking away from the testing area, and then stretch. Inform participants of their “pass level” based on the protocols being used (as derived by Dr Brian Dawson of UWA, Human Movement Department in conjunction with PTA).
2. 3. 4.
5.
6.
7.
8.
9.
10. Male pass level: Level 7 Shuttle 1 11. Female pass level: Level 6 Shuttle 1 12. Please ensure all shoe laces are tied up, if you need to stop because they come undone you will fail the test.
3