1
Improving a performers fitness levels requires training that adheres to the
principles of training. The principles of training can be remembered using the
acronym FITT for SPORT followed by some R&R
These are known as;
Specificity and individual differences and needs
Progressive overload
adaptatiOn
Reversibility
variaTion
Followed by some Rest and Recovery
Frequency
Intensity
Time
Type
It is advised that only one FITT principle is increased at a time.
these are the FITT principles.
Frequency;
Frequency refers to the number of times
exercise is undertaken each week.
Intensity;
How hard the exercise is.
Time;
Refers to how long each exercise session lasts.
Type;
Refers to the nature of the exercise that the
performer completes.
3
Intensity refers to how
hard you train. This
should be linked to
what you are trying to
improve (specificity).
There are a number of
ways to measure
intensity.
Using heart rate;.
By working out your
safe maximum heart
rate (220 – age) we can
then work out a level of
intensity for a workout.
Intensity
zone
Aerobic
zone,
What it does
•
•
•
•
Anaerobic
zone
•
•
•
•
Speed
zone
•
•
•
•
% of maximum
heart rate
Improves cardiovascular fitness.
increases your heart and lung capacity. (stroke volume
and tidal volume)
Aiming for 20 to 60 minutes in this zone is believed to
give the best fitness training benefits.
You burn 50% of your calories from fat, 50% from
carbs, < 1% from protein.
60-85%
Increases lactate acid threshold, which leads to an
improvement in performance speeds and power.
This intense exercise will improve the amount of
oxygen you can consume - your VO2 maximum.
Between 10 to 20 minute range, or part of an interval
training workout.
The body burns 85% carbs, 15% fat and < 1% protein in
this zone.
85-95%
Increase your fast twitch muscle fibres and increases
speed.
Lactic acid develops quickly.
Only for the very fit and for short periods of time.
While you burn lots of calories per minute in this zone,
90% of them are carbs, 10% fats, and <1% protein.
95 – 100%
4
When we train with weights we can
also use intensity to produce
overload.
Intensity when weight training is
measured in the amount of weight
we lift. This usually refers to the %
of our one rep max (1RPM).
To gain muscular strength you must
lift HEAVIER weights and perform
LESS repetitions.
To improve muscular endurance and
tone you must lift LIGHTER
weights and perform LESS
repetitions.
If training for sports sometimes you will
complete both types of training, can you think
of times where the intensities may change?
- The individual differences (age, experience, interests)
- The fitness goals of the client
- Any sports they may be training for (this would require concentrating on certain muscle groups / energy systems)
- If they have any injuries
Specificity, individual differences and needs means focusing training on activities
relevant to an individuals sporting goal ad needs
For example a road cyclist would need training that;
• Works on aerobic endurance.
• Develops the muscular endurance and strength of the leg muscles.
•
•
•
(quadriceps, hamstrings, gluteus Maximus, gastrocnemius.)
The majority of their training would take place on a bike.
Some weight training on there arms may help but this should be a
minor part of their training.
Choose one of the following pictures and identify some key considerations when
creating a fitness programme.
6
Progressive overload is about training at an appropriate intensity
and gradually increasing the amount of stress we place on our
bodies in order for fitness gains to occur. Training should
gradually get harder as the weeks go by. This is because the body
adapts to training demands. If you keep doing the same training
programme for a long period of time, fitness levels will not improve
and training benefits will plateau or decrease.
As an instructor how could you plan progression in a training programme?
What ways can we record progress?
7
By ensuring that you progressively overload your body during training you are
encouraging it to adapt to the new stresses being placed upon it and it becomes
stronger an faster than it was, as a result.
Adaptation occurs in the recovery period after a training session
Some of the adaptions are;
•
•
•
•
The heart - increases in size (higher stroke volume), Resting pulse decreases
Skeletal muscle - increase in size, , strength and muscular endurance.
Joints - Increased flexibility
Bones - become stronger
8
Use it or lose it
Our bodies need to be placed under stress in order to
improve. If our bodies are not challenged, any strength
tone, or skill gains that have previously been made will
be lost.
Stop training and your fitness will decrease.
Each week you have off training it will take around
three weeks of training to get back to your previous
fitness levels.
Injury, motivation levels, competition, over training are
some contributors that cause reversibility.
It is really important to vary your training programme so that you
don’t get bored and you continue to enjoy your exercise session.
If we didn’t what would happen?
Overtraining occurs when the intensity of the exercise exceeds the body’s ability
to recover. A performer who has over trained will cease to make progress, and can
even begin to lose strength and fitness.
Overtraining is a common problem in weight training but runners and other
athletes also experience it.
It is important to remember that our bodies require time to rest and recover
after exercise so there is time for the adaptation to tae place.
Revision quiz.
Choose and place the components of fitness into two
columns,
One column for Physical Fitness
One column for Skill related fitness
Physical Fitness
Aerobic Endurance
Muscular Endurance
Body Composition
Flexibility
Speed
Muscular strength
Skill related Fitness
Agility
Balance
Coordination
Power
Reaction time
Revision quiz.
In pairs choose the correct definition of AEROBIC ENDURANCE?
A. the ability of the nervous system to work efficiently,
supplying nutrients and oxygen to working muscles during
sustained physical activity.
B. the ability of the respiratory system to work efficiently,
supplying nutrients and oxygen to working muscles during
sustained physical activity.
C. the ability of the cardiorespiratory system to work efficiently,
supplying nutrients and oxygen to working muscles during
when sprinting.
D. the ability of the cardiorespiratory system to work efficiently,
supplying nutrients and oxygen to working muscles during
sustained physical activity.
Answer; D
Revision quiz.
In pairs choose the correct answer;
A. The cardiorespiratory system removes oxygen from the body
and pumps CO2 to the muscles.
B. The respiratory system pumps blood around the body.
C. The cardiorespiratory system pumps blood to working
muscles and removes CO2 and waste, and delivers O2.
D. The cardiac system is a fast car.
Answer;C
A. Lungs
B. Blood
D. Heart
E. Brain
C. Blood
vessels
F. Airways
G. Kidneys
A. Which body parts form the respiratory system?
Answer;
A F.
A. Lungs
C. Blood
vessels
B. Blood
D. Heart
E. Brain
F. Airways
G. Kidneys
A. Which body parts form the cardiovascular system?
Answer;
B. D. C.
A. Lungs
C. Blood
vessels
B. Blood
D. Heart
E. Brain
G. Kidneys
A. Which body parts form the cardiorespiratory system?
Answer;
A, B, C, D, F
F. Airways
Revision quiz.
Which is the correct definition of MUSCULAR ENDURANCE?
A. the ability of the muscular system to work efficiently, where
a muscle can continue contracting over a period of time
against a light to moderate fixed resistance load.
B. the ability of the brain to work efficiently, allowing a muscle
to continue twitching while we are asleep.
C. the ability of the muscular system to work efficiently, where
a muscle can continue contracting against a heavy fixed
resistance load.
D. the ability of the cardiorespiratory system to work efficiently,
supplying nutrients and oxygen to working muscles during
sustained physical activity.
Answer;
A
Revision quiz.
Which is type of fitness is more important when completing the bleep
test and the forestry step test?
A. Muscular endurance.
B. Agility.
C. Aerobic endurance.
D. Flexibility
E. Balance
Answer;
C
Revision quiz.
Which is type of fitness is more important when completing the sit up
or press up test?
A. Muscular endurance.
B. Agility.
C. Aerobic endurance.
D. Flexibility
E. Stamina
F. Balance
Answer;
A.
Revision quiz.
In pairs choose which is not a method of training for aerobic
endurance?
A. Continuous training.
B. Fartlek training.
C. Weights training.
D. Interval training.
Answer;
C
Revision quiz.
In pairs choose match the method of training with the correct
definition?
A. Continuous training.
B. Fartlek training.
C. Interval training.
Answer;
Running at a variable
pace, fast then slower,
1.
2.
Running a steady pace
for at least 20 minutes.
Aiming for 60% intensity.
Running for between
1-5 minutes then having
a recovery period
3.
A-2, B-1, C-3
Revision quiz.
Match the skill related component of fitness with the correct definition.
A. Agility
1. the time taken for a sports performer
to respond to a stimulus and the
initiation of their response.
B. Power
C. Coordination
D. Reaction time
E. Balance
F. Answer
2. the ability to maintain centre of mass
over a base of support.
3. the smooth flow of movement needed
to perform a motor task efficiently and
accurately.
4. the product of strength and speed
5. the ability of a sports performer to
quickly and precisely move or change
direction without losing balance or time.
A-5,B-4,C-3,D-1, E-2
Revision quiz.
Match the skill related component of fitness with the correct definition.
A. Aerobic Endurance
1. distance divided by the time taken..
B. Muscular Endurance
2. the ability of the cardiorespiratory system
to work efficiently, supplying nutrients and
oxygen to working muscles during sustained
physical activity..
C. Flexibility
3. the maximum force (in kg or N) that can be
generated by a muscle or muscle group..
D. Speed
4. the ability of the muscular system to work
efficiently,
E. Muscular Strength
5. the relative ratio of fat mass to fat-free mass
(vital organs, muscle, bone) in the body..
F. Body Composition
6. having an adequate range of motion in all
joints of the body.
A-2,
B-4,
C-6, D-1,
E-4
F-5
Revision quiz.
Select the correct answer
Maximum heart rate is:
a. 200-age,
b. Age – 220,
Answer, C
c. 220-age.
D. 205
A heart rate of 110 is the equivalent to what on the Borg RPE
Answer, 11
Borg RPE stands for ?
Answer, Borg rating of perceived
exertion.
Revision quiz.
Match the training zone with the correct %’s
A.Aerobic training
B.Anaerobic Training
1. 60% - 85%
2. 80%- 90%
3. 60%- 80%
C.Speed training
4. 90%-100%
5. 85% - 95%
6. 95%- 100%
Answer; A-
1, b-5, c-6
Warming up
Pulse raising – This aims to gradually raise the heart rate and warm up the largest muscle
groups to the working rate. More oxygen is also made available to the working muscles, which
will improve performance. Activities often include jogging, sidestepping and skipping.
Stretching – This aims to lengthen the specific muscles used in the main activity, helping to
prevent injury. Most of this should be active stretching, which involves stretching the joints while
moving.
Joint mobilization – This aims to move the joints onto positions appropriate to the main activity,
again helping to prevent injury. Activities often include rotation exercises, such as shoulder
rotation, when the joint is moved carefully through its full range of movement.
Cool Down
Pulse lowering – This is a gentle activity that aims to gradually return the pulse rate to its
resting rate. Typical activities include gentle jogging or cycling.
Static stretching – This aims to remove any lactic acid build-up in the working muscles to
prevent stiffness or soreness after exercise.
Developmental stretching – Developmental stretches encourage the muscles to lengthen,
increasing their flexibility. They can be static stretches or Proprioceptive Neuromuscular
Facilitation (PNF) stretches and should be held for at least 30 seconds.
This is to see how fit you are (measure a component of fitness)
Name of test
Component of fitness it tests
Units of measurement
Vertical jump test
Anaerobic power
Kgm/s
Forestry Step Test
Aerobic endurance
Ml/kg/min
Multistage fitness test
Aerobic endurance
Ml/kg/min
Jackson-Pollock Skinfold test
Body Composition
Body fat %
Body Mass Index (BMI)
Body composition
Kg/m2
Bioelectric Impedance Analysis (BIA)
Body composition
Body fat %
Illinois Agility Test
Agility
Seconds
Sit and Reach
Flexibility
Cm
One minute press up test
Muscular endurance
Repetitions (reps)
One minute sit up test
Muscular endurance
Repetitions (reps)
35m sprint test
Speed
m/s
Hand grip dynamometer test
Muscular strength
KgW
Component of fitness
Method of training to improve
Continuous training (steady training)
Aerobic Endurance
60-85% MHR
Fartlek training (speed play where the pace/intensity
will change over the distance completed)
Circuit training
Interval (high period of work followed by a defined period of
rest)
Speed Training
95-100% MHR
Hollow sprints (a period of work is broken
up by a hollow period of lower level work)
Acceleration sprints (Jogging – striding- sprinting)
Interval training (intervals shorter and performed at higher
intensities as close to maximum as possible.)
Strength
Muscular endurance
Elastic strength (power)
Free weights (dumbbells, barbells)
Muscular endurance
50-60% 1rpm – 1-6 reps
Elastic strength (power)
75% 1rpm – 12 reps
Maximal muscular strength
90% - 1-6 reps
Plyometric training (muscle lengthens followed instantly by the muscle
shortening)
Circuit training (arranged in order to avoid fatigue)
Hollow sprints:
 a series of sprints separated by a ‘hollow’ period of jogging or walking.
Acceleration sprints.
 This is where the pace is gradually increased from a standing or
rolling start to jogging, then to striding, and then to a maximum
sprint. Different drills can be used, such as resistance drills and hill
sprints. Rest intervals of jogging or walking are used in between each
repetition.
Interval training
 the individual performs a work period followed by a rest or recovery
period. For speed training, the work intervals will be shorter and more
intense – performed at a high intensity, close to maximum. Increase
the number of rest periods and increase work intensity to develop
speed.
Free weights
•
•
•
use of barbells or dumb-bells to perform different types of dynamic exercises
concepts to use when training for strength (low reps and high loads)
concepts to use when training for endurance (high reps and low loads)
order of exercises:
•
•
focus on core exercises (working muscles which help to stabilise the spine and pelvis)
before assistance exercises (working muscles associated with the events in a performer’s
specific sport, or the main exercises in a training programme if a performer is not training
for a specific sport)
perform exercises which alternate between upper and lower body, alternate push and pull
exercises)
Considerations before doing free weight training
•
•
•
•
Safe lifting of free weights, making sure you use the correct weight and not one that’s too
heavy as this could lead to an injury.
Make sure that the correct movement/technique is carried out to make sure that the
correct muscles are being worked in the correct way.
Athlete must make sure they do a correct warm up and cool down to physically and mentally
prepare for exercise to prevent injury and gain maximum benefit from the exercise and
minimise muscle soreness the day after
FITT principles should be applied to ensure that the exercises are effective in achieve
their goal.
Intensity
(% 1 Repetition Maximum – 1RM)
• Training for strength
endurance
50–60% 1RM and 20 reps –
repetitive movements of a muscle or muscle group)
• Training for elastic
strength
75% 1RM and 12 reps
for producing movements in very close succession, like in gymnastics)
• Training for maximum
strength
90% 1RM and 6 reps
producing a single movement against a resistance/load), reps, sets, rest period.
http://www1.edexcel.org.uk/ss/Sport1/start.html
Now we know how to measure % exercise intensity we can use the training pyramid
to calculate how hard you have to train and how long each session should be.
Each section represents a different zone.
The higher in the zone / pyramid the
harder you have to work.
The wider the zone the longer you have to
train in that zone.
This is a 15 point scale
going from 6 to 20.
There is a relationship
between the Borg RPE and
heart rage
RPE X 10 = Heart rate.
Someone whose working
heart rate is 150 BPM is
at what level of the RPE?
What heart rate would you
expect from someone who
was at level 17, working at
a very hard intensity?
These two terms must be considered before a test is
conducted.
The two questions you must ask yourself are:
1. Does this test actually test what I say it tests?
2. If this test were to be repeated, would I get the same
results?
Validity; The test measures what it is
supposed to measure.
Reliability; Does the test give the same
result when repeated.
Before we fitness test what do we need to
do?
1.Check equipment is safe and working properly.
Making sure machines are calibrated produce correct
results. E.g are weighing scales zeroed
2.Informed consent, This means a participant is told
what they are doing before the test and agrees take
part. This includes completing a medical questionnaire
and that you understand what to do for the test, how
to stop the test and what the test is measuring.
3. Choosing the correct fitness test, Which
component of fitness are we looking at? How
practical is the test (practicality), do we have the
necessary equipment and time?
4. To carry out the test, we need to know;
•The method of the test, The test protocol.
•How to use the equipment.
•How to accurately measure and record results
•How to compare results against normative published
data, peers data and own previously collected data
•How to analyse results and draw conclusions about
strengths and weaknesses.
http://www.youtube.com/watch?v=2I7kpxMkbaM
Nat is 17 years old, his height is 1.74m and his weight is 82kg
Calculate his BMI
Show your working
Round to 2
decimal places
Using this calculation use the normative data to interpret his results
Nat’s result suggests he is overweight
What are the units of measurement for BMI?
Ml/kg/min
kg/m22
kgm/s
kgW
underweight
<18.49
healthy range
18.5-24.9
overweight
25-29.9
obese
>30
ENDURANCE TESTS
The Bleep test
(AKA, Multistage Fitness Test, 20 meter shuttle run test, VO2 Max test.)
Objective
The objective of this test is to monitor the development of a participants aerobic endurance.
Required Resources
Multistage fitness test CD and CD player.
Cones, flat area 15-20 meters (there is a 15 m version)
How it works
Participants need to run continuously between the two lines, between the bleeps, The time between
each bleep decreases as we move up the levels. One foot must be over the line on the bleep, you need
to wait for the bleep before starting the next shuttle.
If you do not make it to the line you have two more attempts to catch up before being stopped.
definition of VO2 max (ml/kg/min): the maximum amount of oxygen uptake, usually
measured in ml of oxygen per kg of body mass per minute. It is a measure of
cardiorespiratory endurance.
Advantages
• Simple to set up and conduct
• More than one athlete can conduct the test at the same time
• Can be conducted indoors or outdoors
• The timing of runs is provided by the instructions on the test recording
• Easy to work out the score
• Easy to record
• A running test, most events will contain an element of running.
Disadvantages
• Specialist equipment required - CD & CD Player
• Assistant required to administer the test
• Maximal test – if motivation is low test will not be completed correctly
Things to think about
• Dependant on athletes following correct Pre-test procedures.
• Correct protocol must be followed
• Consider whether the test will mimic the sport being played.
ENDURANCE TESTS
Forestry step test
Objective
The objective of this test is to monitor the development of the
athlete's cardiovascular system.
Required Resources
a gym bench (40cm males, 33 cm females.)
 Metronome
Heart rate monitor.
How it works
• Participants step at a rate of 22.5 steps per minute (45 beeps per minute
on metronome). Alternating the stepping leg (left then right). Continue
without stopping for 5 minutes.
• After 5 mins sit down and take pulse (15 second count) Use body weight to
calculate Maximum Oxygen consumption (workbook)
TEST FOR POWER Vertical jump test.
Objective
To measure a participants anaerobic power.
Required Resources
 A wall, Measuring tape, weighting scales, partner.
How it works
• Chalk the end of your finger tips and stand side on to the wall,
keeping both feet flat on the ground, reach up as high as possible
with one hand and mark the wall with the tips of the fingers.
• From a standing position jump as high as possible and mark the
wall with the chalk on your finger tips. Measure the distance
between the two marks. Attempt the test three times and then
plot this on line D on the Lewis nomogram (next page).
• Weigh yourself in kilograms and plot this on the Wt line on the
Lewis nomogram.
Using a sharp pencil join the points on the D and Wt lines, where
your line crosses the P line is your power in Kgm/s
Advantages
• Minimal equipment required
• Simple to set up and conduct
• The test can be administered by the athlete
• Can be conducted almost anywhere
Disadvantages
• Specific facilities required
• Assistant required to administer the test
• Technique plays a big part in a achieving a good score
because the performer must mark the wall at the top of
the jump
• Hard to determine the exact measurement.
Test of flexibility,
Sit and reach test
Objective
The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility.
Required Resources
To undertake this test you will require a 'sit & reach table' or a bench with a ruler.
How it works
The Sit and Reach Test is conducted as follows:
The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight.
Reach forward and push the fingers along the table as far as possible.
The score is recorded as the distance before (negative) or beyond (positive) the toes.
Average
16-19 year olds
Males
7-10 cm
Females
7-11cm
The following results have been measured for athletes.
Expected level
Male Footballer
Male Gymnast
Regional
7-10Cm
10-12 Cm
National
9-13 Cm
13-17 Cm
International / Professional
>15 CM
>18 Cm
Davis, B et al. Physical education and the study of sport, Mosby Publishing, 2000
TEST FOR BODY COMPOSITION
Body Mass Index (BMI)
Objective
To measure a participants body composition relative to ideal weight. This is a
useful test as it account of both height and weight. This is designed for people over
the age of 18 and only gives an indication for younger people.
Required Resources
 Weighing Scales (Kg), measuring tape, calculator, partner.
How it works
• Measure your weight in Kilograms.
• Measure your height in meters, (152 cm is 1.52 meters)
• Calculate BMI
•BMI =
Weight
height (m) X height (m)
BMI = Weight / height2
Use tables from the NHS to compare yourself against national data.
underweight
<18.49
healthy range
18.5-24.9
overweight
25-29.9
obese
>30
Administration processes of the BIA
Advantages of the BIA
It is easy and quick to use so can be easily administered.
It is non invasive so that the person being tested does not have to remove any clothing other than shoes and socks so it
is less embarrassing than the skinfold test.
Unlike other forms of body composition assessment such as the skin fold test which can be embarrassing for the client.
It is related to a person’s age and gender unlike BMI.
Disadvantages of the BIA
The equipment is quite expensive so people may not be able to afford it in order to administer the test.
Reliability and validity depends upon the correct protocol being followed, which can be difficult to oversee:
o Client inputs own data incorrectly
o Client doesn’t follow pre test procedures with regard to alcohol consumption and physical activity
o Calibration of equipment.
•
•
•
•
The individual also has to ensure that they are hydrated and have not drunk alcohol 48 hours prior to the test or
taken part in high intensity exercise 12 hours prior to the test.
A person with a pacemaker or a pregnant woman should not be tested using this equipment.
It is not as accurate at the skin fold measurements. The scores are influenced by how well hydrated a person is.
If a person is dehydrated, their body fat is overestimated.
TEST FOR BODY COMPOSITION
http://www.youtube.com/watch?v=Ctx5pG9Zlec
http://www.youtube.com/watch?v=hvC2TDs95xY
Jackson-Pollock namogram method for prediction of percent body
fat.
Objective
To estimate percentage of total body fat by taking a measure of the layer of fat
beneath the surface of the skin.
Required Resources
 Skinfold callipers, Partner
How it works
• Measurements are taken on dry skin on the right side of the body, the
subject should stay relaxed.
• Mark each site with a pen. (se diagrams on the next page)
The test is carried out in the following way.
1. At the site where the test is being taken, pull a fold of skin away from the
muscles underneath.
2. Apply the callipers and measure the thickness in mm.
Add the results for your three measurements together. Using a sharp pencil
plot your measurements and age on the namogram, draw a straight line
between the two and read your percent body fat result according to your
gender. Use the table below to compare yourself to the general population.
TEST FOR BODY COMPOSITION
Jackson-Pollock namogram method for prediction of percent body fat.
Objective
To estimate percentage of total body fat by taking a measure of the layer of fat beneath the surface of the skin.
Required Resources
 Skinfold callipers, Partner
How it works
•
Measurements are taken on dry skin on the right side of the body, the subject should stay relaxed.
•
Mark each site with a pen. (se diagrams on the next page)
The test is carried out in the following way.
1.
At the site where the test is being taken, pull a fold of skin away from the muscles underneath.
2.
Apply the callipers and measure the thickness in mm.
Add the results for your three measurements together. Using a sharp pencil plot your measurements and age on the
namogram, draw a straight line between the two and read your percent body fat result according to your gender. Use
the table below to compare yourself to the general population.
Advantages
•Minimal equipment required
•Simple to set up and conduct
•Can be conducted almost anywhere
Disadvantages
•Specialist equipment required - Skinfold callipers
•Assistant required to administer the test
Validity
•The test is not a good predictor of percentage body fat, however it can be used to indicate changes in body composition over time.
• Administration processes of the skinfold test
•
Advantages of the skinfold test
• It is a valid test as it provides a good estimation of the body fat of a person and is one of
the most valid tests for estimating body fat percentage.
• The equipment is not very expensive and is therefore readily available.
• The test does not require the person being tested to carry out any pre-test procedures
unlike the BIA method.
• The test can be performed on most people as there is no contra indications to the
administration of this test
•
Disadvantages of the skinfold test
• The person being tested has to remove or adjust their clothing and have parts of their
body ‘pinched’ by the tester which can be embarrassing.
• The skinfold test must be consistently taken at the same places in order to get reliable
results, this relies on the skill of
Males per cent
body fat (1629 years)
Females per cent
body fat (16-29
years)
<7
<13
Slim
7-12
13-20
Ideal
13-17
23-25
Overweight
18-28
26-32
29+
33+
Very low fat
Obese
TEST FOR MUSCULAR ENDURANCE
One-minute press up test
Objective
To measure a participants muscular endurance.
Required Resources
 stopwatch and a partner
How it works
• Get into a press up position, hands slightly
wider than shoulder width apart, arms
straight, body straight and both feet on
the floor.
• On the go command lower body until
elbows are at 90 degrees, extend the
elbows to return to the start position.
Resting is only allowed at the start
position,
• Count how many full press ups you can do
TEST FOR MUSCULAR ENDURANCE
Objective
To measure a participants muscular
endurance.
Required Resources
 stopwatch and a partner
How it works
• Lie of the floor with your knees at
right angles and your feet flat on the
floor. Rest your hands on your thighs.
• Complete a sit-up, reaching up until
your hands slide up to the top of
your thighs. Return to the starting
position.
• Your partner counts how many
complete sit ups you can do in 1
minute. Reps per minute
One-minute sit-up test
• One minute tests could be unsafe for beginners who have low fitness
levels.
• Because it is a high intensity test that can push the participants to their
maximum effort / intensity if they were to perform it correctly.
• The one minute tests require good technique in order to achieve
maximum performance.
• The test is not suitable as it can result in injury or fatigue f it is not
performed properly.
Maximal Tests
Maximal means the athlete works at maximum effort or tested to exhaustion.
Examples of maximal anaerobic tests are the 30 metre acceleration test and the
Wingate Anaerobic 30 cycle test. Examples of maximal aerobic tests are the
Multistage Fitness Test or Bleep test and the Cooper VO2 max test
Disadvantages of maximal tests are:
•difficulty in ensuring the subject is exerting maximum effort
•possible dangers of over exertion and injury
•dependent on the athlete's level of arousal
What factors may influence test results?
The following factors may have an impact on the results of a test (test reliability):
•The ambient temperature, noise level and humidity
•The amount of sleep the athlete had prior to testing
•The athlete's emotional state
•Medication the athlete may be taking
•The time of day
•The athlete's caffeine intake
•The time since the athlete's last meal
•The test environment - surface (track, grass, road, gym)
•The athlete's prior test knowledge/experience
•Accuracy of measurements (times, distances etc.)
•Is the athlete actually applying maximum effort in maximal tests
•Inappropriate warm up
•People present
•The personality, knowledge and skill of the tester
•Athlete's clothing/shoes
•Surface on which the test is conducted
•Environmental conditions - wind, rain, etc
How can we make tests more reliable and valid?
• Use competent and well trained testers
• Equipment should be standardised and calibrated regularly
• Each test should measure only one factor
• Care should be taken to make sure the athlete understands exactly what is required
of them
• The test procedure should be standardised in terms of administration, organisation
and environmental conditions
• The test should be designed so that it can easily be repeated by another trained
tester
• The test should be fully documented so that it can be administered in exactly the
same way the next time it is conducted
Required Resources
To undertake this test you will require:
• Flat non-slip surface
• 8 cones
• Stopwatch
• Assistant
Protocol
 The athlete warms up for 10 minutes
 Sets
up the course as detailed in the diagram
Advantages
 Lie
face
downand
on easy
the floor
at the “Start” cone
• It’s
cheap
to conduct
 The
assistant gives the command “GO” and starts the stopwatch.
Disadvantages
 The
athleteerror
jumps
tolead
his/her
feet and completes
the course around the cones
• Human
can
to inaccuracies
in timing
following
the
red line route
shown
in the
diagram
to the finish
• Weather
conditions
and the
surface
can
affect results.
 The assistant stops the stopwatch and records the time when the athlete passes
the “Finish” cone
Normative data for the Illinois Agility Run Test
The following are national norms for 16 to 19 year olds (Davis et al. 2000)[1]:
Gender
Excellent
Above Average
Average
Below Average
Poor
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis would
indicate an improvement in the athlete's agility and speed.
Target Group
This test is suitable for team sports but not for individuals where the test would be
contraindicated.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring
what it is intended to measure. Reliability will depend upon how strict the test is
conducted and the individual's level of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Advantages
Minimal equipment required
Simple to set up and conduct
The test can be administered by the athlete
Can be conducted almost anywhere
Disadvantages
Assistant required to administer the test
SPEED TESTS 35 meter sprint
Objective
To measure a participants sprint fatigue
Required Resources
 A flat 35 m surface in a straight line
How it works
• Sprint 35m from a standing start.
• Allow 30 seconds recovery while walking back to start.
• Repeat the test 5 times (6 sprints in total)
• Record the results in seconds.
There are two ways to analyse the results of this test.
Fatigue test, if your last time is within 0.8 seconds of your first your results in excellent.
Take your best time and use the table below to evaluate your results.
Normative Data
The following table provides ratings for the 35m sprint test (Arkinstall et al. 2010)[1]
Rating
Excellent
Good
Average
Fair
Poor
Male
< 4.80
4.80 - 5.09
5.10 - 5.29
5.30 - 5.60
> 5.60
Female
< 5.30
5.30 - 5.59
5.60 - 5.89
5.90 - 6.20
> 6.20
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis would
indicate an improvement in the athlete's sprint acceleration.
Target Group
This test is suitable for active athletes but not for individuals where the test would be
contraindicated.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring
what it is intended to measure. Reliability will depend upon how strict the test is
conducted and the individual's level of motivation to perform the test
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Advantages
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Disadvantages
Specific facilities required - non slip surface
Assistant required to administer the test – human error in timing could lead to
incorrect or misleading results
Triceps
Thigh
Award 1 mark for a description and 1 mark for an appropriate extension, up to a
maximum of 4 marks.
Safe lifting of free weights/making sure you use the right weight (1) to ensure that
the activity does not cause injury (1).
Make sure that the correct body position/movement is carried out (1) to ensure the
activity trains the correct muscles in the correct way (1).
Athlete must warm up and cool down to prepare mentally and physically for
exercise (1) to prevent injury/gain maximum benefit from the exercise/ minimise
muscle soreness the day after (1).
FITT principles should be applied (1) to ensure that the exercises are effective in
achieving their goal (1).
Flexibility
Body Composition
The ability to move your joints through their full
range of movements smoothly.
This is the measure of how much of the body is
made up of fat free (muscle) mass, of vital organs
and fat
1 minute press up/ sit up
test
Used to test muscular endurance. Measurement
units of repetitions
Forestry step test
Submaximal test that measure aerobic endurance,
measurement units ml/kg/min.
Multistage fitness test
Maximal test used to test aerobic endurance,
measurement units in ml/kg/min
static active
stretching, which is performed
independently where the performer
applies internal force to stretch and
lengthen the muscle.
Static passive
stretching, also known as assisted
stretching, which requires the help of
another person or an object such as a
wall. The other person/object applies
external force causing the muscle to
stretch.
Ballistic / dynamic
this is where the performer makes fast,
jerky movements through the complete
range of motion, usually in the form of
bobbing or bouncing. Stretching is
specific to the movement pattern of the
sport/activity to be performed.
Proprioceptive Neuromuscular
Facilitation (PNF)
stretch the muscle to the upper limit of its
range of movement, with the help of a
partner, hold the muscle in an isometric
contraction, for 6–10 seconds. Then relax the
muscle and with the help of a partner a static
(passive) stretch is performed to enable the
muscle to stretch even further.
Speed
Vertical jump test
Used to measure anaerobic power, unit of
measurement kgm/s
Muscular Endurance
Illinois agility run test
Used to test agility and speed. Unit of
measurements seconds.
Aerobic Endurance
Jackson Pollock Skin fold
test
Used to test body fat percentage, using three sites
of the body that are different for each gender.
Measurement units body fat %
Muscular strength
This is how long it takes for an individual
or an object to travel a certain distance,
and the faster something moves, the
greater its speed
the ability of the muscular system to
work efficiently, where a muscle can
continue contracting over a period of
time against a light to moderate fixed
resistance load.
This is the measure of how efficiently you
are able to keep your muscles supplied
with nutrients and oxygen while you are
exercising.
The amount if force that can be
generated by a muscle when it is
contracting.
Hand grip dyno meter test
Used to test strength, units of
measurement kg
Acceleration sprints
Where the pace is gradually increased from a
standing or rolling start to jogging – striding –
maximal sprint. Very good for team players to
develop sport specific speed
60-85%
Threshold to improve aerobic endurance.
Interval training
A period of high intensity work followed by a
defined period of rest.
85-95%
Threshold to improve anaerobic endurance
Fartlek training
The intensity of training is varied by running at
different sped or over different terrain. The
training is continuous with no rest period.
95-100%
Threshold to improve speed
Continuous training
Training at a steady pace at a moderate
intensity for a minimum of 30 minutes
Circuit training
Different stations are used to develop aerobic
endurance, strength, muscular endurance and
power. The station order of exercises is
important to ensure different muscle groups
are used to avoid fatigue.
50-60% 20 reps
Intensity used to develop muscular
endurance
75% 1rpm
– 12 reps
Intensity used to develop elastic strength
(power)
Plyometric training
This type of training develops sport specific
explosive power and strength. Exercises need
maximal force as the muscle lengthens
(eccentric) before maximum force as the
muscle shortens (concentric)
90%
1-6 reps
Intensity used to develop maximal stretch
Progressive overload
In order to progress training needs to be
demanding enough to cause the body to
adapt, improving performance
Hollow sprints
A series of sprints separated by a hollow
period of jogging or walking (reduced
intensity before increasing to a sprint again)
Specificity
Training should be specific to the individuals
sport, activity and the components used
within that sport.
Individual differences
The programme should be designed to meet individual training foals and
needs
Adaptation
How the body reacts to training loads by increasing its ability to adapt with
those loads
reversibility
If training stops, or the intensity of training is not sufficient to cause
adaptation training effects are reversed.
variation
It is important to vary the training regime to avoid boredom and maintain
enjoyment
Vo2 max
Rest and recovery
This is required so that the body can recover from the training and to allow
adaptation to occur
Normative data
Data from a reference population that establishes a baseline distribution for a score
or measurement, and against which the score or measurement can be compared.
Data is typically obtained from a large, randomly selected representative sample
from the wider population
Bioelectric impedance analysis (BIA)
Used to predict body composition (body fat %) electrodes are placed on
the right hand and right foot. Not suitable for people with pacemakers or
pregnant women.
Body Mass Index
Used to test body composition , using weight (kg) and height (m2).
measured in kg/m2
the amount of
oxygen the heart,
lungs, and muscles
can effectively use
oxygen during
exercise, used as a
way of measuring
a person's
individual aerobic
capacity.