Section 1.1.4a
Physical activity as part of your healthy,
active lifestyle
Lesson 7: Health, exercise, fitness and
performance
Learning Objectives and Outcomes
W.A.L.F.
a.
Assess personal readiness (PAR –
Q)
b.
Assess fitness levels for use in
your Personal Exercise Programme
W.I.L.F.
• All of you will be able to assess
personal readiness and be able to
assess fitness levels for use in your
Personal Exercise Programme
•
Most of you will be able to assess
personal readiness and be able to
assess fitness levels for use in your
Personal Exercise Programme and be
able to answer exam questions with
help from the teacher
•
Some of you will be able to assess
personal readiness and be able to
assess fitness levels for use in your
Personal Exercise Programme and be
able to answer exam questions
independently
PAR – Q
(Personal Activity Readiness
Questionnaire)
Before you start any exercise programme, you need to
know that you are ready to do so and that the
exercise is suitable, by completing a PAR –Q.
Designed to assess your current state of fitness and
your fitness levels
What questions do you think would be
typically included within a PAR – Q?
Discuss in pairs and write down 3
questions
•
•
•
•
•
•
•
•
•
Do you have high blood pressure?
Do you have increased or high cholesterol?
Do you smoke?
Do you feel pain in your chest when you do physical
activity?
Is your doctor currently prescribing you drugs or
medication?
Do you ever feel feint, have spells of dizziness or have
ever lost consciousness?
Are you, or is there any possibility that you might be
pregnant?
Is there any history of Coronary Heart Disease within
your family?
Do you know of any other reason why you should not
participate in a programme of physical activity?
Assessing Fitness Levels
Fitness = The ability to meet the demands
of the environment
PEP = Personal Exercise Programme
• A number of tests are used to assess an individuals
health and skill-related fitness levels
• You need to know names of tests and if they test a
skill-related or health-related fitness component
• You will complete the tests before and after your PEP
to measure if your fitness levels have improved
Possible Exam Questions
1. Why would you use fitness testing?
It is motivational and allows you to set
SMART targets
2. When would you use fitness testing?
Before starting a fitness training
programme, or at the end.
Activity
Can you match up the test to an aspect of
health – related exercise or skill –
related fitness, using the descriptions
given ?
Health – related exercise (HRE)
tests
Test
HRE it
tests
Description
Cooper’s Run Cardiovascular Run for 12 mins round a measured course
Fitness
Work out distance covered
Hand Grip
Test
Muscular
Strength
Squeeze hand dynamometer as tightly as
possible
Record best score from 3 attempts
Sit and
Reach Test
Flexibility
Sit down with legs straight and feet
against a bench
Measure how far beyond the toes you
can reach
Skill – related fitness (SRF) tests
Test
SRF it
tests
Description
Illinois
Agility
Run
Agility
Lie face down on the floor at start line
On signal run around the course as quickly as
possible, that includes many changes of direction
Run is timed
Stork
Stand
Balance
Stand on both feet, hands on hips, lift leg, put the
foot on the knee of the other leg
On signal raise heel to stand on tiptoe
Time how long the position is held
Sergeant Power
Jump
Chalk finger – tips and touch the wall as high as
possible, stretching arm above head
Bend knees and jump, touch the wall at the highest
point of the jump
Measure how high above the standing reach mark
they jumped, record best of 3 attempts
Test
SRF it tests
Description
Standing Power
Broad
Jump
Lie down on the floor, mark position of feet
and hands
Stand at foot marker, jump as far as you can
beyond your own height
Record best of 3 attempts
Ruler
Drop
Test
Reaction
Time
Hold 1m ruler at 0cm
Partner places thumb and forefinger at 50cm
You catch ruler as quickly as possible when
partner releases it
Record distance from starting point you
caught ruler
30
Metre
Sprint
Speed
Time person sprinting over 30 metres
3 Ball
Juggle
Coordination Time how long you can juggle three tennis balls
for
30 m sprint
Speed
Skill – related fitness
Sit and reach test
Flexibility
Health – related exercise
Standing broad jump
Power
Skill – related fitness
Hand grip test
Muscular strength
Health – related
exercise
Cooper’s run
Cardiovascular
fitness
Health – related
exercise
Illinois agility run
Agility
Skill – related fitness
Stork stand
Sergeant jump
Balance
Power
Skill – related
fitness
Skill – related
fitness
3 ball juggle
Coordination
Skill – related
fitness
Ruler drop test
Reaction time
Skill – related
fitness
Question 1
Which of the following is the correct meaning of
a PAR Q?
A.
B.
C.
D.
A Practical Assessment Readiness Questionnaire
A Physical Activity Readiness Questionnaire
A Physical Assessment Readiness Questionnaire
A Performance Activity Readiness Questionnaire
Question 2
James, a 60 – year old male, wants to start an exercise
programme after not taking exercise for many years.
On his first visit, the fitness instructor advises him
about what he needs to do before he can be set an
exercise programme.
Give two examples of what James may have been told he
should do:
Question 3
Luke is a national discuss champion and
uses fitness testing. Give one skill –
related fitness factor that he would
need for his event and a test that he
could use to test this factor.
Question 4
Which of the following would be the most
appropriate test to test for reaction time?
A.
B.
C.
D.
Illinois Agility Run
Ruler Drop Test
30 Metre Sprint
Sergeant Jump
Answers
1=B
2 = An older person may have physical
conditions that need to be considered before
starting a PEP. Therefore an older person
would need to visit a doctor (1), and complete
a PAR – Q and physical examination (1), before
starting a training programme.
3 = Skill = Power, Test = Sergeant Jump
4=B