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Fitness Testing Slide 2 Learning Objectives To explain what components of fitness are relevant to your chosen sport To learn how these components of fitness can be tested. Slide 3 Starter Guess what cards In pairs Match the key word(s) to the definition. Then categories them into SKILL and HEALTH related. Slide 4 Skill related A ? B ? C ? P ? R ? S - ? Slide 5 Skill related A Agility B Balance C Coordination P Power R Reaction Time S - Speed Slide 6 Homework Discussion regarding your chosen exercises for your chosen sport. In pairs discuss what exercises you and your partner have listed. Share these Slide 7 Physical Activity Readiness Questionnaire (PAR-Q) Increase in the amount of physical activity is normally a safe thing to do. However, if you have an injury or physical problem it could damage your health. PAR-Qs are questionnaires made up of yes or no questions. If you answer no to all questions, you can increase your physical activity. If you answer yes to any of the questions, you need to visit your doctor to make sure it is safe. Slide 8 PAR-Q Slide 9 Testing Components of Fitness Cooper 12 Minute Run 30 Metre SprintSit and Reach Test Ruler Drop TestThree Ball Juggle Slide 10 One Minute Sit Up Test Sergeant Jump Test Standing Stork Test Hand Grip Test Testing Components of Fitness Illinois Agility Test Slide 11 HEALTH related fitness tests Slide 12 Cooper 12 Minute Run CARDIOVASCULAR ENDURANCE. This tests how far you can run in 12 minutes. The further you run, the fitter you are. Usually done on a athletics track. You can also use the Treadmill Test and the Harvard Step Slide 13 National Norm table Slide 14 Sit and Reach Test This tests your FLEXIBILITY A sit and rest box is used. Athletes put their feet against the box, and keeping their legs flat on the floor, reach forward as far as they can. A measurement is then taken. Slide 15 National Norm table Slide 16 Hand Grip Test This tests your MUSCULAR STRENGTH A hand dynamometer is used in this test. Start with the hand dynamometer by their side, grip it as hard as they can and bring it up to shoulder height. A measurement is then taken. Slide 17 National Norm table Slide 18 Harvard Step Test This tests MUSCULAR ENDURANCE The athlete steps up and down on the step at a rate of 30 steps per minute (every two seconds) for 5 minutes or until exhaustion. Pulse rate is measured every 3 minutes after the test. FORMULA length of exercise in seconds X 100 5.5 x pulse count Slide 19 National Norm table Slide 20 Body Composition BMI (Body Mass Index) Weight:......................... Kg Height:.......................... Cm BMI: Weight (kg). (Height (m) x Height (m)) =......... Slide 21 National Norms Slide 22 Practical lesson NEXT WEEK We will be covering the following SKILL related components of fitness. Slide 23 Ruler Drop Test This tests your REACTION TIME A 30cm ruler is held above the hand. It will then be dropped and the athlete has to quickly respond and catch the ruler. A measurement is then taken at the point where the ruler has been caught. Slide 24 National Norm table Slide 25 Illinois Agility Test This test AGILITY Start by laying face down and on the whistle following the set route. The athlete is timed on how quick they can complete the test. They must be able to change direction quickly and efficiently. Slide 26 National Norm table Slide 27 Standing Stork Test This tests BALANCE The athlete will stand on one leg, the other leg will rest on the standing leg. Athletes will then be timed on how long they can stand without putting their foot down. Slide 28 National Norm table Slide 29 Sergeant Jump Test This tests POWER Stand side on to the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers. From a static position jump as high as possible and mark the wall with the chalk / MARKER PEN. Distance between the two marks is measured. Slide 30 National Norm table Slide 31 Tennis ball test This tests your COORDINATION Bounce 2 tennis balls (1 in each hand) as many times as you can without dropping them. Slide 32 National Norms Slide 33 Shuttle runs This tests your SPEED Run as fast as you can from one cone to another Cones are separated with a distance of 10 metres Record the time it takes to travel the distance. It is ok to have a run and start the timing on passin gthe start line. Slide 34 National Norms Slide 35 Exam Qs Coordination is: A How well a task is completed B The ability to use two or more body parts together C The ability to change position quickly and with control D Working together as a team Slide 36 Exam Qs Slide 37 Slide 38 Guess what card Guess the test your partner has on their card Once you guess it correctly you then move onto another person. Slide 39 Homework Complete the Writing a Personal Exercise Programme worksheet. Hand in next lesson (Monday 1 st October).