Fitness testing Fitness Tests Fitness tests, referred to as fitness evaluations or fitness assessments, includes a series of measurements that help determine the health status and physical fitness of an individual. Why important Monitor Progress Identifies Strengths and weaknesses Provide Incentives Fitness testing Types: Http://www.topendsports.com/testing/tests.htm Monitor progress: helps determine if you have improved or not. If you have not improved you may need to change you fitness plan Provide incentives: Helps motivate you and others Fitness components breakdown https://pe-sfpaula.wikispaces.com/Components+of+Fitness http://www.slideshare.net/cle47/fitness-components-13399558

Cardiovascular Endurance Cardiovascular Endurance The heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances) Engaging in physical activity for long periods of time (example: a cross-country runner or marathon runner) The 20m beep test. Continuous running however miss the beep three times out. Cooper 12-minute Run Test: Measure a distance see how much you can run in 12 minutes

Flexibility Flexibility - the ability to achieve an extended range of motion (example: a gymnast doing a leg split) Sit and reach: The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. equipment required: sit and reach box (or alternatively a ruler can be used, and held between the feet) Procedure: After a proper warm-up and stretching, the subject is seated on the ground with the legs fully extended in front of them, feet eight inches apart, toes pointed upwards, and soles of the feet flush with the base of the sit and reach box

Muscular endurance Muscular Endurance – Using muscles repetitively without fatiguing (example: long-distance cycling or using a rowing machine). Push up test Upper body(how many push ups in a minute) Sit Ups : Core (how many sit ups can you do in 1 minute) Squats: (how many squats can you do complete until fatigue) Types of tests http://www.ehow.com/how_5135509_measure-muscular-endurance.html

Body Composition Tests Body composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs. Skinfolds BMI and Measuring circumference of waist using measuring tape do not measure Body composition however can be helpful.

Speed Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw. 100 meter sprint 50 meter sprint Use stop watch to measure speed. Equipment Cones and stop watch

Creation of a fitness plan and fitness test Assessment Step 1: Using the smart goals sheet set a goal for fitness component out of speed, flexibility, muscular endurance, body composition and Cardiovascular Endurance. Write the goal. Ensure it is specific, realist, relevant and achievable

Step 2:Get in partners: Write a ten minute warm up for your partner Step 2:Get in partners: Write a ten minute warm up for your partner. Must include stretches and mobilizing exercises such as jogging Warm-up activities are necessary to prepare the body for vigorous physical activity because they increase performance and decrease the risk of muscular injury Step 3: Work out what fitness test your going to use for your partner. Write it down on the sheet. Use internet if needed Step 4: Write exercise description, key teaching points and equipment for your partner. Exercises linked to the goal. (to the fitness component). Use the internet!!!!!!!!!!! Step 5: Write cardio exercise description and key teaching points Step 6 Write cool down (about 10 minutes) e.g walking or jogging. You must bring the body down to a controlled manner. Cool down must include stretches