The new ATA Fit Test will begin at the National Testing during the 2018 Fall Nationals in Orlando, FL.  For all black belts testing at the national level, be sure to begin practicing for the new fit test requirements.  You must check with your instructor for further details and questions.  

 

 

FIT TEST ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
TECHNIQUE

Push Up

Plank

Jab-Jab-Cross + #2 Round Kick

2:00 then rest 1:00 Fit Test Combo

2:00 Fit Test Combo

EMPHASIS Upper Body Core Core Anaerobic* Aerobic* Recovery*
TIMEFRAME 1:00 then rest 1:00 2:21 then rest 1:00 2:00 then rest 1:00 2:00 then rest 1:00 2:00

Fit Test Combo:  #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick

*Quality of Technique and Power will also factor into score

 


Overview

Introduction The ATA Fitness Assessment is a structured fitness test that is designed specifically for the ATA Martial Arts worldwide organization that attempts to blend standardized, traditional fitness tests with non-traditional sport specific assessments.  It is intended to mimic the energy expenditures and physical demands of high level practitioners of Songahm Taekwondo.  The assessment is intended to be relevant and repeatable throughout the ATA community and is divided into five different rounds with one-minute rest in between each round.  Each round has a specific objective and structure to help gauge the overall fitness of ATA athletes.  The assessment itself is scalable and can be adjusted to assess small groups as well as large groups of individuals.  It is partner driven, equipment minimal, and utilizes ATA specific strikes and combinations that are commonly found within the ATA curriculum.   Rationale Due to the metabolic demands of Taekwondo, it is important to have a fitness assessment that is designed specifically for it.  This specificity must include; similar energy system usage, comparable peak heart rates, duration of work with similar work to rest ratios as well as the inclusion of commonly used techniques and movements.  It has been shown that competing taekwondo athletes experience near maximal cardiovascular responses along with high blood lactate concentrations.  This high level of activity stimulates both the aerobic and anaerobic metabolic systems (Bridge et al, 2009).  Based on these demands, an appropriate fitness assessment should not only include aerobic energy usage (approximately 65-80% of Max HR), but also must include anaerobic energy usage (approximately 85%+ of Max HR).  Additionally, several studies have shown that taekwondo competition is “interval in nature” with differing heart rates occurring at different times during competition.  These heart rates routinely peak between 93-99% of Max Heart Rate (Bridge et al, 2009).  Based on these numbers, it is necessary to include bouts of high intensity work during the assessment.  It should be noted that research comparisons have shown that there are similar movement patterns and metabolic demands between the sports of Karate and Taekwondo.  These comparisons show that energy system usage and work to rest ratios are similar between the two when studied during competition.  One study of a Karate competitors identified a work to rest ratio of 2:1 (Sterkowicz, 2009) while a separate study of Taekwondo identified a work to rest ratio of 3:1 (Bridge et al, 2011).  Lastly, participants must be assessed via a prolonged, aerobically charged assessment, that includes the ability of participants to adjust their output while demonstrating differing intensities and varied rest periods all while executing perfect form when delivering commonly used strikes and combinations.   Objectives

  • Measure the fitness level of the participant through a battery of objective assessments designed in a structured five round format.
  • Measure the upper body endurance of the participant.
  • Measure the core stability and endurance of the participant.
  • Assess the ability of the participant to work effectively while functioning at a high tempo with limited rest.
  • Assess the ability of the participant to work effectively while functioning at a medium tempo with scheduled rest periods.
  • Assess the ability of the participant to recover efficiently while functioning at a high tempo with limited scheduled rest periods.

  Structure

FIT TEST ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
TECHNIQUE Push-Ups Plank Jab-Jab-Cross + #2 Round Kick 2:00 then rest 1:00 Fit Test Combo 2:00 Fit Test Combo
EMPHASIS Upper Body Core Core Anaerobic* Aerobic* Recovery*
TIMEFRAME 1:00 then rest 1:00 2:21 then rest 1:00 2:00 then rest 1:00 2:00 then rest 1:00 2:00

Fit Test Combo:  #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick

*Quality of Technique and Power will also factor into score

 


Assessment Description

 

Round 1

Emphasis: Upper body Time: 1 Minute Objective: Measure the upper body endurance of the participant. Equipment Needed:

  • Countdown Timer
  • Partner
  • Depth Marker
  • Score Sheet
  • Judge

  Execution: Male participants will assume a traditional push-up position and female participants will assume a modified push up position.  Once the push-up positions are established, the assessment will begin. On the audible command of “Go”, participants will lower themselves towards the floor until they are approximately 3” from it, they will touch the depth marker with their sternum and then push themselves up until their arms are fully extended (establishing the “Top Position”).  The participants will continuously lower themselves towards the floor until their chest touches the depth marker and then push themselves up repeatedly for sixty seconds.  At the “Top Position”, the partner will audibly count the repetition, so the participant can hear it. Participants may rest in the “Top Position” if they maintain “Proper Form”.  Participants will continue doing pushups for sixty seconds.  “Proper Form” is a must, so all participants must maintain a straight line from their heels to their head (in the traditional position) or from the knees to their head (in the modified position).  Each participant may receive as many “form reminders” as needed from their partner during the test. The test is ended with an audible command of “Time” at the sixty second mark, the participant’s form does not meet “Proper Form” (as graded by the Judge) or when the participant quits.  Upon the ending of the test, the partner will inform the judge of the number of successful repetitions done by the participant.  

Round 2

Emphasis: Core Time: 2 Minutes and 21 Seconds Objective: Measure the core stability and endurance of the participant. Equipment Needed:

  • Countdown Timer
  • Partner
  • Score Sheet
  • Judge

  Execution: All participants will assume a Traditional Prone “Low” Plank Position.  Participants will maintain a position on their toes, with a straight line from their heels to their head, their elbows located directly under their shoulders with their forearms on the floor with palms down (“Proper Form”).   Once this position is established, participants will lower themselves to the floor and await the start of the test. On an audible “Go”, participants will push themselves up to the Traditional Prone “Low” Plank Position and hold it until the end of the test.   “Proper Form” is a must, so all participants must maintain a straight line from their heels to their head while maintaining good shoulder position located directly over the elbows.  Each participant may receive multiple “form reminders” from their partner during the test. The test is ended with an audible “Time” at the two minute and twenty-one second mark, the participant’s form does not meet “Proper Form” (as graded by the Judge) or when the participant quits.  Upon the ending of the test, the partner will inform the judge of the time (in minutes and seconds) completed done by the participant.  

Round 3

Emphasis: Anaerobic Threshold Capacity with Speed, Power and Quality Time: 2 Minutes Objective: Assess the ability of the participant to work effectively while functioning at a high tempo with limited rest. Equipment Needed:

  • Countdown Timer
  • Striking Shield
  • Hand Pads and Foot Pads (optional)
  • Partner
  • Score Sheet
  • Judge

Combination & Strikes:

  • Jab-Jab-Cross Combination
  • Right #2 Round Kick
  • Left #2 Round Kick

  Execution: Participants will begin in a proper left lead stance facing their partner who is holding a striking shield. On an audible “Go”, the participants will begin to deliver a Jab-Jab-Cross Combination to the striking shield repeatedly for speed, power and quality for fifteen repetitions.  The participant will have thirty seconds to deliver the fifteen combinations.  It should be noted that if the fifteen combinations are delivered prior to the thirty second mark, the participant will rest.  The tempo should be executed with a short pause being taken between each Jab-Jab-Cross delivery. At the thirty second mark, the participants will hear an audible “Go”.  At this point, the participants will begin to deliver Right #2 Round Kick to the striking shield repeatedly with speed, power and quality for fifteen repetitions.  The participant will have thirty seconds to deliver the fifteen kicks.  It should be noted that if the fifteen kicks are delivered prior to the thirty second mark, the participant will rest.  The tempo should be executed with a short pause being taken between each kick delivery. At the sixty second mark, the participants will hear an audible “Go”.  At this point, the participants will switch their stance to a right lead stance and begin to deliver begin to deliver a Jab-Jab-Cross Combination to the striking shield repeatedly for speed, power and quality for fifteen repetitions.  The participant will have thirty seconds to deliver the fifteen combinations.  It should be noted that if the fifteen combinations are delivered prior to the thirty second mark, the participant will rest.  The tempo should be executed with a short pause being taken between each Jab-Jab-Cross delivery. At the ninety second mark, the participants will hear an audible “Go”.  At this point, the participants will begin to deliver Left #2 Round Kick to the striking shield repeatedly with speed, power and quality for fifteen repetitions.  The participant will have thirty seconds to deliver the fifteen kicks.  It should be noted that if the fifteen kicks are delivered prior to the thirty second mark, the participant will rest.  The tempo should be executed with a short pause being taken between each kick delivery. The round will be ended at the one hundred and twenty second mark with an audible “Time”.  It should be noted that the partner shall count every combination out loud so the participant and can hear.  When able to, coaching and motivating is encouraged throughout the test by the partner. Upon the ending of the test, the partner will inform the judge how many repetition’s the participant completed.  

Round 4

  Emphasis: Aerobic Capacity with Speed, Power and Quality Time: 2 Minutes Objective: Assess the ability of the participant to work effectively while functioning at a medium tempo with scheduled rest periods. Equipment Needed:

  • Countdown Timer
  • Striking Shield
  • Hand Pads and Foot Pads (optional)
  • Partner
  • Scoring Sheet
  • Judge

Combination:

  • #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick

  Execution: Participants will begin in a proper left lead stance facing their partner who is holding a striking shield. On an audible “Go”, the participants will deliver a #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick Combination from a left lead stance to the striking shield with an emphasis of speed, power and quality.  This interaction will be initiated every fifteen seconds with an audible “Go” and will continue for a total of two minutes. It should be noted that the participants will switch their stance prior to the delivery of every other combination.  (IE: The first delivery of the combination will be delivered from the left lead stance, the second delivery of the combination will be delivered from the right lead stance, the third delivery of the combination will be delivered from the left lead stance and so on.  This alternating of stances will continue for the entire test resulting in four combinations starting from a left lead stance and four combinations starting from a right lead stance). The test is ended after the two-minute period with an audible “Time”.  When able to, coaching and motivating is encouraged throughout the test by the partner. Upon the ending of the test, the partner will inform the judge how many repetition’s the participant completed.  

Round 5

Emphasis: Recovery Capacity with Speed, Power & Quality Time: 2 Minutes Objective: Assess the ability of the participant to recover efficiently while functioning at a high tempo with limited scheduled rest periods. Equipment Needed:

  • Countdown Timer
  • Striking Shield
  • Hand Pads and Foot Pads (optional)
  • Partner
  • Score Sheet
  • Judge

  Combination:

  • #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick then repeat #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick

Execution: Participants will begin in a proper left lead stance facing their partner who is holding a striking shield. On an audible “Go”, the participants will deliver a #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick then a #2 Front Kick (Land in Front), Jab, Cross, #2 Round Kick (Land in Front), #3 Side Kick Combination to the striking shield with an emphasis of speed, power and quality.  This interaction will be initiated every fifteen seconds with a “Go” and will continue for a total of two minutes. It should be noted that the participants will switch their stance prior to the delivery of every other combination.  (IE: The first delivery of the combination will be delivered from the left lead stance, the second delivery of the combination will be delivered from the right lead stance, the third delivery of the combination will be delivered from the left lead stance and so on.  This alternating of stances will continue for the entire test resulting in four combinations starting from a left lead stance and four combinations starting from a right lead stance). The test is ended after the two-minute period with an audible “Time”.  When able to, coaching and motivating is encouraged throughout the test by the partner. Upon the ending of the test, the partner will inform the judge how many repetition’s the participant completed.  

Scoring Rubrics

Scoring for each round will be judged separately based on its own, independent scoring system. Each point value allocation shall be determined based on the Rubric criteria identified.   Conversion:

  • A score of 46-50 will convert to a “+1” total score.
  • A score of 41-45 will convert to a “0” total score.
  • A score of <41 will convert to a “-1” total score.

  Individual Round Breakdown:

  • Round 1 will be scored on a five-point scale with the minimum score being “one” and the maximum score being “five”.
  • Round 2 will be scored on a five-point scale with the minimum score being “one” and the maximum score being “five”.
  • Round 3 will be scored on a fifteen-point scale. The fifteen-point scale shall be divided into three, five-point scales (Quality, Power and Reps) with the minimum score being “one” and the maximum score being “five” on each of the three scales.
  • Round 4 will be scored on a ten-point scale. The ten-point scale shall be divided into two, five-point scales (Quality and Power) with the minimum score being “one” and the maximum score being “five” on each of the three scales.
  • Round 5 will be scored on a fifteen-point scale. The fifteen-point scale shall be divided into three, five-point scales (Quality, Power and Reps) with the minimum score being “one” and the maximum score being “five” on each of the two scales.

  Round 1 – Push-ups

Men

  1 2 3 4 5
Age 16-29 <20 20-34 35-44 45-54 >54
Age 30-39 <15 15-24 24-34 35-44 >44
Age 40-49 <12 12-19 20-29 30-39 >39
Age 50-59 <8 8-14 15-24 25-34 >34
Age 60+ <5 5-9 10-19 20-29 >29

 

Women

  1 2 3 4 5
Age 16-29 <6 6-16 17-33 34-48 >48
Age 30-39 <4 4-11 12-24 25-39 >39
Age 40-49 <3 3-7 8-19 20-34 >34
Age 50-59 <2 2-5 6-14 14-29 >29
Age 60+ <1 1-2 3-4 5-19 >19

  Round 2 – Plank

Men

1 2 3 4 5
:45-1:17 1:18-1:33 1:34-1:44 1:45-2:20 2:21+

 

Women

1 2 3 4 5
:30-1:03 1:04-1:19 1:20-1:30 1:31-2:00 2:01+

  Round 3 - Jab-Jab-Cross + #2 Round Kick

  Quality Power  Reps 
Excellent 5 5 5
Above 4 4 4
Average  3 3 3
Below Average  2 2 2
Need Improvement  1 1 1

  Round 4 – Fit Test Combo

  Quality Power 
Excellent 5 5
Above 4 4
Average  3 3
Below Average  2 2
Need Improvement  1 1

  Round 5 – Fit Test Combo

  Quality Power  Reps 
Excellent 5 5 5
Above 4 4 4
Average  3 3 3
Below Average  2 2 2
Need Improvement  1 1 1

     

 

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