Question 1 What is meant by the term fatigue? Describe the ectomorph. Question 3 State two benefits of providing high carbohydrate meals at an outdoor and adventurous activity centre Question 4 How many calories should an average adult female consume per day? 1500 2000 2500 3000 Question 5 Other than an improvement to fitness, give two reasons why a family may benefit from becoming members of a local health club Question 6   Name two body systems involved in providing energy for movement and physical activity To be completed in SILENCE Homework to be placed onto the table.

Question 1 A feeling of extreme or severe tiredness or exhaustion. Slim/thin/skinny Thin arms and legs Narrow shoulders Narrow hips Very little fat Tall Question 3 Main energy source Slow release energy so that they can complete all of the activities throughout the day. Question 5 Social benefits Have fun together Allows them to compete Relieve family tension Meet other families Spend more time together Try new activities Lose weight or improve health Improve self-esteem/confidence Question 4 B. 2000 Question 6 circulatory respiratory digestive accept cardiovascular

Link the correct component of fitness to the correct definition. One person goes then the next, only help after a mistake has been made.

Chose at least one athlete. Rate each component of fitness out of 10 On the back justify your reasons why, keep it neat!

Fitness Testing

To be able to describe each fitness test. (2-4) To be able to link each test to the correct component of fitness. (5-6) To suggest limitations to each fitness test. (7-9)

What are the reasons for testing fitness? You have 1 minute to think of reasons why you would test fitness. Share 1 idea going clockwise Celebrate success.

The reasons why we test fitness. • to identify strengths and/or weaknesses in a performance/the success of a training programme • to monitor improvement • to show a starting level of fitness • to inform training requirements • to compare against norms of the group/national averages • to motivate/sets goals • to provide variety to a training programme.

Video task Note down the fitness component that each test is testing and what do you think the test is called?

Handgrip Dynamometer Test Equipment: Handgrip Dynamometer Hold in dominant hand Arm at 90 degrees, elbow against body. Squeeze with maximum effort Repeat 3 times and take an average. Excellent > 1.60 Good 1.30-1.60 Average 1.15-1.29 Below Average 1.00- 1.14 Poor 0.91-0.99 Very Poor <0.90 Tests for Strength

1 Rep Max Test Equipment: appropriate weights Tests for Strength Lift a weight once using correct technique. If completed, attempt a heavier weight until the heaviest weight discovered. To work out 1 Rep Max divide the weight by your body weight. For example: weight= 136kg, body weight= 80kg 136/80= 1.7 Excellent > 1.60 Good 1.30-1.60 Average 1.15-1.29 Below Average 1.00- 1.14 Poor 0.91-0.99 Very Poor <0.90 Tests for Strength

Illinois Agility Test Tests for Agility Equipment: 8 cones, tape measure & stopwatch Performer starts face down on the floor. The test involves running round the cones as fast as possible. Timed in seconds Tests for Agility

The ‘Stork’ balance test Equipment: stopwatch & balance ball Hands placed on hips One leg lifted so that the toes of the lifted leg touch the inside of the knee of the planted leg. Balance on one leg as long as possible, time stops when they lose balance or have to move the toes attached to the inside of the knee. Recorded in minutes and seconds Rating Males Females Excellent < 50 < 30 Above Average 41-50 23-30 Average 31-40 16-22 Below Average 20-30 10-15 Poor > 20 10 Tests for Balance

Multi-stage fitness test Equipment: cones, tape measure, test CD, record sheet. Distance of 20m It is progressive, it gets progressively harder Individual has to run in time with the ‘bleep’ The time between the bleeps gets shorter as the level increases. The individual keeps running until they cannot keep up with the bleep, they are usually given one or two chances to catch up. The score is recorded as a level and bleep. E.g. level 8 bleep 4. The score provides a prediction of VO2 max (the maximum amount of oxygen that can be consumed per minute. Tests for Cardiovascular Endurance

Multi-stage fitness test Results MALES very poor poor fair average good very good excellent 12-13 yrs < 3/3 3/3-5/1 5/2-6/4 6/5-7/5 7/6-8/8 8/9-10/9 > 10/9 14-15 yrs < 4/7 4/7-6/1 6/2-7/4 7/5-8/9 8/10-9/8 9/9-12/2 > 12/2 16-17 yrs < 5/1 5/1-6/8 6/9-8/2 8/3-9/9 9/10-11/3 11/4-13/7 > 13/7 FEMALES very poor poor fair average good very good excellent 12-13 yrs < 2/6 2/6-3/5 3/6- 5/1 5/2-6/1 6/2-7/4 7/5-9/3 > 9/3 14-15 yrs < 3/3 3/3-5/2 5/3-6/4 6/5-7/5 7/6-8/7 8/8-10/7 > 10/7 16-17 yrs < 4/2 4/2-5/6 5/7-7/1 7/2-8/4 8/5-9/7 9/8-11/10 > 11/10

Anderson ball catch test Equipment: a ball, flat wall, stopwatch Tennis ball starts in one hand Both feet together 2m away from the wall 30 seconds Throw against the wall, catch with opposite hand as many times as possible. If ball is dropped time still continues. Rating Score (in 30 seconds) Excellent > 35 Good 30 - 35 Average 20- 29 Fair 15 - 19 Poor < 15 Test for coordination

Sit and reach test Equipment: Sit and Reach box Test for flexibility Sit on floor with legs straight Shoes should be removed with feet flat onto the box The individual reaches forward and touches the furthest point away without bending the legs. Test for flexibility

Sit and Reach test results Males Females cm inches super > +27 > +10.5 > +30 > +11.5 excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5 good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5 average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0 fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0 poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0 very poor < -20 < -7.5 < -15 < -6.0

Abdominal curl conditioning test (sit-up bleep test) Equipment: CD of test & gym mat. Lie on mag in sit-up position, partner supports ankles Sit up on the bleep and down on the bleep, stay in time. It is progressive, bleeps get faster. The score is how many sit-ups you complete Test for muscular endurance

Abdominal curl conditioning test (sit-up bleep test)- Results Stage Total sit ups Males Females 1 20 Poor 2 42 Fair 3 64 4 89 Good 5 116 6 146 Very Good 7 180 Excellent 8 217

Sergeant Jump Test Equipment: wall ruler. Test for Power Feet flat on floor, finger tips as high as possible. This provides ‘zero point’ Apply chalk to finger tips Jump as high as possible making a mark at the highest point. Measure from ‘zero point’ to the mark. Test for Power

Sergeant Jump Test- Results males females rating (inches) (cm) excellent > 28 > 70 > 24 > 60 very good 24 - 28 61-70 20 - 24 51-60 above average 16 - 20 41-50 average 12 - 16 31-40 below average 8 - 12 21-30 poor 4 - 8 11-20 very poor < 8 < 21 < 4 < 11

Ruler Drop Test Equipment: a metre ruler Test for reaction time One person hold the metre ruler at the zero point. The individual being tested places their thumb and index finger of their dominant hand at 50cm. Without warning the ruler is released. Catch the ruler as fast as you can. The score is recorded in cm from 50 cm. Test for reaction time Excellent Above Average Average Below Average Poor < 7.5cm 7.5-15.9cm 15.9-20.4cm 20.4-28cm >28cm

Limitations of fitness testing • tests are often not sport specific/too general • they do not replicate movements of activity • they do not replicate competitive conditions required in sports • many do not use direct measuring/submaximal – therefore inaccurate/some need motivation/some have questionable reliability • they must be carried out with the correct procedures to increase validity.

Analyse the components of fitness required for certain athletes and explain how they would test them (9) Identify the components of fitness required for your athlete and state which test(s) they would been to complete Explain why your athlete requires certain components of fitness. Explain the tests that they will need to carry out. Analyse the reasons why your athlete will need specific components of fitness. Justify your reasons for selecting the tests that you have.

Correct Result = 2 points Correct Answer = 2 points each Date: 18th September 2016 Current Top 4: This weeks matches: Match 1: Man City V Crystal Palace Match 2: Southampton Man U Match 3: West Ham Spurs This weeks questions: Name 5 fitness tests linked to the correct component of fitness Explain how you would set up two tests. Give 3 reasons why fitness testing is important. Mr W’s Predictions: 5-1 1-2 1-3 Point System: Correct Score = 5 points Correct Result = 2 points Correct Answer = 2 points each