Introduction to Fitness Lesson #2: Measuring Fitness and Setting Goals PAF3O/PAF4O

Why Should We Test Our Level of Fitness? The results of fitness tests can be used to: Identify strengths and weaknesses in performance. Compare against recognized standards Monitor progress Adapt training programs Place athletes in correct training groups Set targets / goals Identify talent Monitor progress following injury

How Can We Test Our Level of Fitness? It is possible to test those Components of Health-Related and Skill-Related Fitness using a wide variety of standardized tests. The next page shows some examples of tests that can measure performance in each component of fitness.

Muscular Endurance Sit Ups, Pull Ups, Press Ups, Dips (These test the endurance of specific muscle groups). Cardio 12 minute run (Cooper Test), 1.5 Mile Run, Multistage Fitness Test (Bleep Test). Muscular Strength Grip Dynamometer, Tensiometer, Standing Broad Jump (Explosive Strength), Vertical Jump (Explosive Strength) Agility Illinois Agility Run, Burpee Test. Flexibility Sit and Reach Test, Trunk Extension. Co-ordination Alternate Hand Wall Throw Speed 50m Sprint Balance Stork Test, Bass Test Reaction Time Stick Test Body Composition Skinfold Measurements

Fitness Tests Fitness Tests must be valid and reliable. VALID RELIABLE The fitness test should measure the actual fitness component that you are interested in. e.g., Does the 30m sprint measure speed? RELIABLE The test should consistently give the same results.

How Do You Interpret the Results? You interpret results by comparing them to: Your own previous results Other subjects (people) within your group Recognized standards Elite athletes’ scores Your can present your results by using charts, graphs, pie charts and percentile rankings.

Factors that Influence Fitness Scores Genetics Training Tester Error Motivation Maturity Skills Conditions (weather, surface, etc.) The degree to which each factor affects results can be seen in the pie chart below:

SMART Goals When measuring components of fitness, it is important to set one or more goals for yourself. Goal setting is essential to a good exercise program. Setting SMART goals ensures that you will be more successful at reaching your goals. A SMART Goal is: Specific Measureable Attainable Realistic Time-based

SMART Goals 1. Specific Straightforward, clear and to the point 2. Measurable The goal should be measurable with some form of measurement (e.g., a fitness test)

SMART Goals 3. Attainable Set goals that are reachable but not too easy Set goals that are important to you 4. Realistic Think about what you can accomplish Ask other people if it’s a realistic goal

SMART Goals 5. Time-based Set a timeframe; the goal must have a end date The timeframe must be measurable, attainable and realistic

SMART Goals Poorly written goal Better SMART goal To increase cardiovascular exercise. I will walk 5 days/week for 30-45 minutes. Follow a good diet so I feel better. I will eat 2 fruits and 3 vegetables 5 days/week. Lose 20 pounds. I will drop 1 size by exercising 4 days/week for 30 minutes and not eating desserts or sweets on 5 days out of the week. To increase my bench press. I will bench press 275 pounds in 4 months.

Set Yourself Up For Success Imagine what success looks like Get support Anticipate relapse Evaluate yourself Reward yourself

Imagine what success looks like Use pictures and words that describe how you will feel after you have achieved your goal (in 4 months or 6 months or a year…) What differences you will see, hear, feel, taste and smell?

Get support Surround yourself with the positive emotional support of friends, family, coaches and teammates. Someone close to you may try to sabotage your progress - either consciously or subconsciously. Tell them up front that you need their help or spend as little time as possible around them. Tell people about your goal. Increases support and keeps you on your path. Can you currently identify 2 people who could help you achieve your goal? How can they help?

Anticipate relapse Know what to expect and develop strategies to overcome stumbling blocks Barrier – unforeseeable events that hinders plans/action. Obstacle – foreseeable events that impedes plans/action. Excuse – events (foreseeable/unforeseeable) that, with planning, could be overcome. Create backup plans of action Establish a backup plan of action by strategizing ahead of time and anticipating stumbling blocks. Can you identify 2 barriers, obstacles, or excuses that might keep you from meeting your goal? Barrier – an unpreventable event that hinders our plans or actions (car breaks down on the way to the gym). Obstacle – a foreseeable event that impedes our plans or actions (your spouse travels for work and you need a babysitter). Excuse – an event (foreseeable/unforeseeable) that with planning could be overcome.

Evaluate yourself Stay focused. Create milestones and assess your progress regularly. Plan to evaluate your performance, dedication, motivation, and whether you did or did not achieve your goals. What went right? What went wrong? Were any factors not considered? Learn from your mistakes, failures, and successes.

Reward yourself Rewards are powerful motivators. Celebrate your successes! Positive self treatment goes a long way in encouraging you to keep going. Improving a bit each day, no matter how tiny that bit is, will take you to your ultimate goal! Just be gradual and consistent! How would you like to be rewarded?

Goal Setting is a Never Ending Cycle There is always room for improvement – physically, emotionally, socially, mentally, spiritually… Once you achieve a goal – there is always something more to strive for!

Now Set a Goal! Take some time to set your own SMART Goal now! It should be: Specific Measurable Attainable Realistic Time-based