Fitness testing and training Unit 1

tests Test Multi Stage Fitness Test 40m Sprints 1 min sit up test Vertical jump test Grip Dynamometer Sit and reach test What it measures Aerobic Endurance Speed Muscular Endurance Power Strength Flexibility

Levels… For your assignment you are required to analyse your fitness test scores and comment on how you have done on each one. Have you: Achieved an average level but could do with some training in order to achieve a good level??? Are you below and average and need to start training in order to improve your score???? Are you above average and need to keep up training in order to maintain this level??? YOU need to comment and evaluate YOUR score from YOUR results.

Levels…cont On the next 6 slides you have the required levels in order to reach a certain standard: Regional National International Also the average results for 16 – 19 year old males and females which you will compare your scores to. There are also other pieces of information you can compare your scores to e.g. NHS recommendations and UK Sport guidelines.

Flexibility – sit and reach test Expected level Male footballer (cm) Male gymnast (cm) Regional 7 – 10 10 – 12 National 9 – 13 13 – 17 International >15 >18   Male (cm) Female (cm) Averages for 16 – 19 year olds 7 – 10 7 – 11

Strength – hand grip dynamometer Expected level Male footballer(kg) Female footballer (kg) Regional >40 >28 National >45 >32 International >50 >36   Male (kg) Female (kg) Averages for 16 – 19 year olds 30 – 35 22 – 26

Aerobic Endurance – multi stage fitness test Expected level Female footballer (level) Female gymnast (level) Regional 9 8 National 10 International 12   Male (level) Female (level) Averages for 16 – 19 year olds 9.2 6.8

Speed – 40m sprints You can use the time difference between the 1st sprint and last sprint to get a rating of your performance. (seconds) Excellent – 0.8 Good – 1.2 Average – 1.4 Below average – 1.6 Poor – 1.8

Power – vertical jump test Expected level Male footballer (cm) Male basketballer (cm) Regional 55-64 65-74 National 75-84 International 75+ 85+   Male (cm) Female (cm) Averages for 16 – 19 year olds 40-49 36-46

Muscular endurance – 1 minute sit up test Expected level Female rower Female gymnast Regional 40 30 National 45 35 International 50   Male Female Averages for 16 – 19 year olds 20-25 15-20

Body composition – body mass index NHS provides the following guidelines for your BMI: If less than 18.5 = underweight for your height If 18.5 – 24.9 = ideal weight for your height If 25 – 29.9 = over ideal weight for your height If 30 – 39.9 = obese If 39.9+ = very obese

Info… This data forms part of your work for this unit… It needs to be kept in your file and you need to record your results on them Then you need to compare your results with the data and comment on them…