UNIVERSITY TECHNOLOGY OF MARA SEREMBAN

CAMPUS
FACULTY OF SPORT SCIENCE AND RECREATION

FITNESS TESTING AND EVALUATION

(SPS 475)

FITNESS TEST – REPORT

NSR2432A

GROUP ASSIGNMENT:
BIL GROUP MEMBERS STUDENT ID

1. BATRISYIA NUR HUSNA BINTI SALLEH 2023114295

2. FATIN NURUL IZZATI BINTI MOHD ZAINI 2023374027

3. NURHAZIMAH BINTI MOHD NORDIN 2023197469

4. NUR AIN NAZIRA BINTI MOHD NORHISHAM 2023365419

PREPARED FOR:
DR. RAJA NURUL JANNAT BINTI RAJA HUSSAIN

DATE OF SUBMISSION:
16 JANUARY 2024
 TABLE OF CONTENTS

NO CONTENT PAGE

1.0 INTRODUCTION 1

2.0 PHYSICAL FITNESS DEMAND 2-4

3.0 TESTING AND MEASUREMENT 5-11

4.0 RESULT 12-23

5.0 DISCUSSION 24-27

6.0 CONCLUSION 28

7.0 REFERENCES 29

8.0 APPENDIX 30
1.0 INTRODUCTION

Sport is a dynamic blend of physical prowess, strategic thinking and a social experience.
It’s not just about running around, it’s a structed and competitive world there individuals or
teams engage in activities governed by specific rules. The physical aspect is given. Whether
you’re sprinting down a soccer field or dribbling a basketball, sport demand a level of
fitness, agility and endurance. It’s a great way to stay in shape and improve your overall
well-being.

Football is a super fun team sport played by two teams, each with 11 players. The goal is
to score points by kicking or heading a ball into the other team's goal. The team with the
most goals at the end of the game wins.

Here are some key things to know:

i. Teams: Each team has a goalkeeper who defends the goalpost, defenders who try
to stop the other team from scoring, midfielders who control the game in the
middle, and forwards who aim to score goals.
ii. Game Time: A football game is divided into two halves, each lasting 45 minutes.
There's a break in the middle called halftime.
iii. Scoring: When the ball crosses the goal line and enters the goal, it's a goal, and
the scoring team gets a point. The team with the most points when the game ends
is the winner.
iv. Rules: Players can't use their hands or arms, except for the goalkeeper within their
penalty area. They use their feet, head, and other parts of their body to control and
pass the ball. There are rules about things like fouls, offside, and the ball going out
of play.
v. Field: The game is played on a rectangular field called a pitch. There are
goalposts at each end.
vi. Competition: Football is played at different levels, from casual games with
friends to professional leagues. The most famous international competition is the
FIFA World Cup, where countries from around the world compete.
vii. Fun Fact: Football is the most popular sport globally, loved by millions of
people.

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2.0 PHYSICAL FITNESS DEMAND

The game of football is a famous game. The demand for physical fitness is an important aspect
of the game of football. This can play an important role in terms of health and skills,it can
produce players who perform and can prevent injuries.

2.1.HEALTH – RELATED

The health-related components of fitness are important for everyone, in all walks of life,
regardless of whether they have a desire to compete in or perform a physical activity at an
optimum level. Health-related fitness refers to the components of physical fitness that have a
direct impact on one's overall health and well-being. These components typically include body
composition, cardiovascular endurance, flexibility, muscular endurance and Muscular
strength.When you improve your cardiovascular endurance, you reduce the risk of heart
disease. Improving these components through regular exercise can help reduce the risk of
chronic diseases, enhance functional capacity, and improve overall quality of life.

-CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is the ability of the heart and lungs to work together to provide
oxygen and energy to the body for sustained physical activity. It is the foundation of all physical
fitness and is essential for health, performance, and our overall well-being. Cardiovascular
endurance is improved through regular physical activity that increases an individual’s heart and
respiratory rates. Cardiovascular endurance is a high demand on the heart and lungs in the game
of football because this is a significant activity and demand in the cardiovascular. As such it
requires efficient delivery of oxygen to the working muscles and effective removal of metabolic
by-products. Players with good cardiovascular endurance can optimize their heart efficiency,
lung capacity and blood circulation, supporting prolonged performance, recovery and overall
stamina on the pitch.

2.2 SKILL-RELATED FITNESS

Skill -related fitness refers to the components of physical fitness that are related to performance
in athletic or sports activities. These components are particularly important for individuals who

2
participate in specific sports or activities that require specialized skills. The skill-related fitness
components typically include agility, balance, coordination, power, reaction time and
speed.Enhancing these skill-related fitness components can improve performance in sports and
activities that require a combination of physical abilities and specialized skills. Training
programs designed to target these components are often tailored to the specific demands of the
sport or activity in question.

-AGILITY

Agility refers to the ability to change direction quickly and efficiently while maintaining
control and balance. In the context of physical fitness and sports performance, agility involves
the coordination of movements, such as cutting, pivoting, and accelerating, in response to
various stimuli or changes in the environment. It requires a combination of speed, strength,
balance, coordination, and reaction time. Athletes in sports such as soccer, basketball, tennis,
and football often rely on agility to maneuver effectively on the field or court, evade opponents,
and execute complex movements with precision. Agility crucial in football for quick changes
in direction, evading opponents, and maintaining possession of the ball. Footballers with
excellent agility can navigate the pitch efficiently, react to dynamic game situations, and
execute rapid movements while maintaining control and balance.

2.3 SPORT SKILLS

Sport skill is very important in the game of soccer. This is because soccer, often referred to as
a beautiful game, is a sport that combines athleticism, strategy, and precision. Successful soccer
players are not only physically healthy but also have a variety of specific sports skills that allow
them to navigate the field, overcome opponents and contribute to the success of their team.
These components typically include shooting, tackling, heading and dribbling. A good sport
skill in team can make a team perform.

-SHOOTING

Shooting in football is a crucial skill that involves striking the ball with precision and power
towards the goal, with the objective of scoring. A well-executed shot requires a combination of

3
technique, timing, and decision-making.shooting in football is an art that requires a
combination of technical mastery, decision-making, and mental strength. Whether a powerful
drive, a delicate chip, or a perfectly placed curler, mastering the art of shooting contributes
significantly to a player's effectiveness on the field. Regular practice and a deep understanding
of different shooting techniques are essential for players to become proficient goal-scorers.

4
3.0 TESTING AND MEASUREMENT

3.1 HEALTH – RELATED FITNESS

-GACON TEST (RUNNING 45"/15")

i) PURPOSE :

-To measure intermittent running ability and aerobic fitness in soccer players.

ii) EQUIPMENT REQUIRED :

-Running track -Measuring tape

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 -Marker cones -Whistle

- Stopwatch

iii) PROCEDURE :

All participants line up at the starting line. Players are required to run 125 metres within 45
seconds. Upon completion, they are given 15 seconds to rest. When the 15 seconds are up, they
repeat the run in the opposite direction back to the starting cone, but this time the distance is
increased by 6.25m to 131.25m. For each repetition, the distance is increased by 6.25m while
the running (45sec) and the rest time (15sec) remains constant (see table). The athletes continue
until they are unable to cover the set distance in 45 seconds.

6
iv) SCORING :

The total distance covered (in meters) is recorded.

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3.2. SKILL-RELATED FITNESS

20-YARD SHUTTLE TEST

i)PURPOSE:

This is a test of speed, explosion, body control and the ability to change direction (agility).

ii) EQUIPMENT REQUIRED:

-Stopwatch - Measuring tape

-Marker cones

8
iii) PROCEDURE:

Three marker cones are placed along a line five yards apart. The player straddles the middle
line and puts one hand down in a three-point stance. The player can start by going either to the
right or left direction. For example, on the signal 'Go' the player turns and runs five yards to
the right side and touches the line with his right hand. He then runs 10 yards to his left and
touches the other line with his left hand, then finally turns and finishes by running back through
the start/finish line. The player is required to touch the line at each turn.

iv) SCORING:

The time to complete the test in seconds to the nearest two decimals is recorded. The score is
the best time of three trials.

9
3.3. SPORT SKILL

SHOOT -OUT

i)PURPOSE :

Purpose shoot -out to decide the Winner.The primary purpose of a shoot-out is to determine
which team progresses to the next round of a tournament or competition. By implementing a
shoot-out, football authorities ensure a conclusive result, avoiding replays and providing
closure to matches that end in a draw.

ii) EQUIPMENT REQUIRED :

- Ball - Large goal

- Mini Goal 2

iii) PROCEDURE:

•Player pick up a ball at cone

•Player have a maximum of 3 touches.

•If the players doing a shooting and got into the mini goals, they will receive 3points

•If the players shoot and got into the large goals, it will marked as 1 points.

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iv) SCORING:

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4.0 RESULTS

4.1 Here are the results for Health Related Fitness Test (HRF) [Gacon Fitness Test] :

RANK TOTAL DISTANCE (SCORE)

1 1912.5
2 1912.5
3 1175
4 843.75
5 843
6 687.5
7 393.75
8 393.75
9 393.75
10 393.75
11 393.75
12 393.75
13 393
14 137.5
15 125

12
 X2
Score (x) CF

1912.5 3,657,656.2 15
1912.5 3,657,656.2 14
1175 1,380.625 13
843.75 711,914.0 12
843 710,649 11
687.5 472,656.2 10
393.75 155,039 9
393.75 155,039 8
393.75 155,039 7
393.75 155,039 6
393.75 155,039 5
393.75 155,039 4
393 154,449 3
137.5 18,906.2 2
125 15,625 1

Sum Of 10392.25 9620477.42

CALCULATION :

1. MEAN

x̄ = sum of the terms

Number of the terms

=
125+137.5+393.75+393.75+393.75+393.75+393.75+393.75+687.5+843+843.75+1175+1912
.5+1912.5
15

= 10392.5 = 692.81
15

13
2. MEDIAN

= ( n+1)

= ( 15)

Median = 8
Mode = 8

3. RANGE
(H-L) = 1912.5-125
=1,787.5

4. QUARTILE DEVIATION
Q = Q₃ - Q¹
2

Q₃= 0.75 (15)

= 11.25

Q¹ = 0.25 (15)
= 3.75

11.25-3.75
= 3.75

5) STANDARD DEVIATION

𝑺√𝑵 ∑ 𝑿2−(𝑿)2
𝑺𝑫 = 𝑵(𝑵−𝟏)

14
 𝑺√15(961,620477.42 − (10392.55)2
𝑺=
15(15 − 1)

√144307161.3 − 107998860.12
=
15(14)

√36308301.2
= 210

= 20.39

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4.2 Here are the results for Health Related Fitness Test (SRF) [20 Yard Shuttle Agility Test] :

RANK BEST TIME (SCORE)

1 5.98
2 5.75
3 5.42
4 4.87
5 4.77
6 4.65
7 4.56
8 4.53
9 4.49
10 4.44
11 4.36
12 4.34
13 4.30
14 4.13
15 4.11

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 x2
Score (x) CF

5.98 35.76 15
5.75 33.06 14
5.42 29.37 13
4.87 23.71 12
4.77 22.75 11
4.65 21.62 10
4.56 20.79 9
4.53 20.52 8
4.49 20.16 7
4.44 19.71 6
4.36 19.00 5
4.34 18.83 4
4.30 18.49 3
4.13 17.05 2
4.11 16.89 1

Sum Of 70.7 337.71

CALCULATION :

1) MEAN

x̄ = sum of the terms

Number of the terms

= 4.11+4.13+4.30+4.34+4.36+4.44+4.49+4.53+4.56+4.65+4.77+4.87+5.42+5.75+5.98
15

= 70.7
15 = 4.71

2. MEDIAN

= ( n+1)

17
= ( 15)

Median = 8
Mode = 8

3. RANGE

Range = H+L
= (5.08-4.11)
= 0.97

4. QUARTILE DEVIATION
Q = Q₃ - Q¹
2

Q₃= 0.75 (15)

= 11.25

Q¹ = 0.25 (15)
= 3.75

11.25-3.75
= 3.75

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5)STANDARD DEVIATION

𝑺√𝑵 ∑ 𝑿 2 − (𝑿)2
𝑺𝑫 =
𝑵(𝑵 − 𝟏)

𝑺√15(337.1) − (70.7)2
𝑺=
15(15 − 1)

√5065.6 − 4998.4
=
15(14)

√67.2
= 210

= 0.56

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4.3 Here are the results for Sport Skill Fitness Test (SK) [Shoot-out]

RANK TOTAL SCORING

1 7
2 7
3 6
4 6
5 6
6 5
7 5
8 5
9 5
10 5
11 5
12 3
13 3
14 3
15 1

20
 X2
Score (x) CF

7 49 15
7 49 14
6 36 13
6 36 12
6 36 11
5 25 10
5 25 9
5 25 8
5 25 7
5 25 6
5 25 5
3 9 4
3 9 3
3 9 2
1 1 1

Sum Of 72 384

CALCULATION :

1) MEAN

x̄ = sum of the terms

Number of the terms

= 1+3+3+3+5+5+5+5+5+5+6+6+6+7+7
15

= 72
15 = 4.8

3. MEDIAN

= ( n+1)

21
= ( 15)

Median = 8
Mode = 8

4. QUARTILE DEVIATION
Q = Q₃ - Q¹
2

Q₃= 0.75 (15)

= 11.25

Q¹ = 0.25 (15)
= 3.75

11.25-3.75
= 3.75

5)STANDARD DEVIATION

𝑺√𝑵 ∑ 𝑿 2 − (𝑿)2
𝑺𝑫 =
𝑵(𝑵 − 𝟏)

𝑺√15(384) − (72)2
𝑺=
15(15 − 1)

22
 √5760 − 5184
=
15(14)

√576
= 210

= 1.65

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5.0 DISCUSSION

5.1 Health Related Fitness (Gacon Fitness Test) result’s discussion

Figure 1 : Table of Stages and Total Distances (m) for Gacon Fitness Test

Gacon Fitness Test is a physical fitness evaluation that assesses an individual's

cardiovascular endurance, muscle strength, and flexibility. The results (4.1) can provide
significant information regarding an individual's general fitness level and areas of
improvement. The gacon fitness test measures the individual's level as long as they can run in
45 seconds to pass the stage, as shown in Figure (1) above. To achieve a good result in the
Gacon Fitness Test for running within 45 seconds, participants would need to aim for an
average pace of around 3 minutes per kilometer. This is a very fast pace and would indicate a
high level of fitness and running ability. It's important to note that this pace is quite challenging
and may not be achievable for everyone, so it's essential to set realistic goals based on your
current fitness level. Based on our results, the number of participants with the furthest distance
and achieve a good results for this test is 2 participants, which is equivalent to 1912m total
distance and they are at stage level 12m with 3:52 avg pace min/km. The participants that

24
achieve a good results we can describe they have excellent strength, and endurance. Both
participant have displayed strong cardiovascular capacity compared to the others participants.
Meanwhile for the average results, to attain an average result in the Gacon Fitness Test for
running within 45 seconds, participants would need to maintain an average pace of about 4
minutes per kilometer. This pace remains quite rapid, indicating a high level of fitness and
running skill. Based on our results/table and (figure 1) that have been collected, participant that
in average results only 3 participants with total distance 843m until 1175m for each stage level
around 6 until 11 stage. Meanwhile for the rest participant mostly getting the lowest result for
individuals results which is below than level stage 6 with the total 10 participants and around
125m until 657.5m total distance

5.2 Skill Related Fitness (20 yard Shuttle Agility Test) result’s discussion
20 yard shuttle agility test is a common test to measure a participants lateral quickness
and agility. The best time for the 20-yard shuttle agility test can vary depending on the specific
sport or position being tested. However, as a general guideline, elite athletes in sports such as
football often aim to complete the 20 yard shuttle in under 4 seconds. Based on our results (4.2)
that have been collected, the best time that have been recorded compare to others participants
is 4.11 sec. Since we don’t have a general what best time to 20 yard shuttle agility test, we will
compare and describe for participant who got the best time and got the bad time results for this
test. We can describe a participant who achieved a best time and the quickness compared to
others participant in the 20 yard shuttle agility test as having demonstrated exceptional
quickness, agility, and change of direction. That participant may have exhibited impressive
acceleration, rapid footwork, and the ability to efficiently change direction while maintaining
speed. Additionally, we can highlight their strong performance in the test as evidence of their
explosive power and overall athletic prowess. Meanwhile, for a participant who got a kind of
bad results (4.2) for their best time for both 2 attempt for this test is around 5.98sec. Our point
of view for a participant who achieved bad results in the 20 yard shuttle agility test based on
their best time, we suggest for that participant it's important to focus on their areas for
improvement and potential growth. The participant may have struggled with quickness, agility,
and change of direction, and that their performance may have been impacted by slower
acceleration, less precise footwork, and difficulty maintaining speed while changing direction.
For the rest participant, we can describe their excellent performance while also emphasizing
potential areas for development. The participant that achieve for average timing for this test

25
that below than lowest timing which is 5.98, has displayed good but not extraordinary
quickness, agility, and direction change. They may have demonstrated enough acceleration,
footwork, and speed maintenance while changing directions, but there is opportunity for
improvement.

5.3 Sport Skill Fitness (Shoot-Out Test) result’s discussion

Figure 2 : Table of Scoring for Shoot-Out Test

Shoot Out Fitness Test is one of the basic shooting tests that required in soccer. Each
participants can evaluate how good their shooting is by the amount they can score in shooting
and will be divided into a level that according to figure (2) table which is good, average, bad
and very bad. A successful shoot-out performance requires players to strike the ball accurately
and confidently in order to score goals past the opposition goalkeeper. Based on our results
(5.3) that have been collected, only 2 participant was in the highest level which is it consider
good at shoot-out skill with both got a 7 total scoring after calculate all 3 attempts in this test.
A skilled penalty taker is someone who routinely does well in football shootouts. This 2
participant who achieves good results in football shoot-out scoring can be described as a
proficient penalty taker. They may be referred to as a reliable and skilled finisher due to their
ability to score goals from the penalty spot. Next, for average results mostly participant was in
this current level with a total 9 participant which is 6% participant got a total 5 shooting for all
3 attempt meanwhile the others 3 participant achieve with 6 total shooting scoring. Lastly, for
the lowest results in which grouping in bad rank it has 3 participants with a total of shooting

26
scoring between 1-3 for all 3 attempts that have been calculate. All these participants that
ranked into this bad level can be describes had an unfortunate performance in the shoot-out
test, resulting in a disappointing outcome for their football scoring attempts.

27
6.0 CONCLUSION

In conclusion, for Gacon Fitness Test that related with Health Related Fitness it is
important for an individuals. This is a highly valuable benefit, particularly when playing
football. Cardiovascular endurance is crucial to football as a sport. this is due to the fact that a
football player's capacity to perform well during the game is directly impacted by their
cardiovascular endurance, which is crucial. Football involves running, walking, and sprinting,
all of which take consistent effort over an extended period of time. In order to cover more
ground, maintain intensity, and make wise decisions on the field, participants need to have
good cardiovascular fitness. It also helps muscles receive more oxygen, delays weariness, and
speeds up recovery. It is essential for football players to succeed athletically.

Besides that, for the 20 yard agility test that is related to Skill Fitness Test. it is very
important to have because it allows for quick and precise movements, which are required to
navigate the game's dynamic and unpredictable character. Football involves quick changes in
direction, accelerations, and deceleration. All participants should improve their agility because
based on the results, all participants still lack of this agility skill.

Apart from that, shoot out test that related to sport skill is very important for each
participant to have this extra skill. It is because shooting is an essential talent for a football
player which is the game's ultimate purpose. A participant with a good result for shoot-out test
can capitalize on scoring opportunities. Based on our results, mostly participant has a good
skill with shooting. They still can improve it with always training regularly from various angles.

Any participant and person who wants to get involved in the field of football needs to
know the difference between health related, skill related, and sport skills that they need to have
in themselves to ensure that they are able to improve their playing style and performance level.

28
7.0 REFERENCES

Calandro, A., Esposito, G., & Altavilla, G. (2020). Intermittent training and improvement of
anthropometric parameters and aerobic capacity in youth football.
https://rua.ua.es/dspace/bitstream/10045/108962/1/JHSE_2020_15_Proc3_12.pdf

Footballizer. (2024). What is football?.

https://www.footballizer.com/academy/what-is-football/

Laura Murdoch. (14 August 2023). Football Shooting Drills.

https://www.pendlesportswear.co.uk/blog/football-shooting-drills/

Karatas, M., & Dogan, A. A. (2021) Adding shooting intervals to the 20m multistage shuttle
run test: a new test “shooting shuttle run test”. Prog. Nutr, 23, e202134.
https://www.researchgate.net/profile/Mustafa-Karatas-
6/publication/357889135_Adding_shooting_intervals_to_the_20m_multistage_shuttle_run_te
st_a_new_test_shooting_shuttle_run_test/links/61e878ffdafcdb25fd3865cd/Adding-shooting-
intervals-to-the-20m-multistage-shuttle-run-test-a-new-test-shooting-shuttle-run-test.pdf

Robert Wood. (July 2015). Gacon Test (Running 45"/15").

https://www.topendsports.com/testing/tests/gacon.htm

Robert Wood. (2008). 20 Yard Shuttle Test.

https://www.topendsports.com/testing/tests/shuttle-20yard.htm

The Editors of Encyclopaedia Britannica. (22 December 2023). Sports.

https://www.britannica.com/sports/sports

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8.0 APPENDIX

30