Section 1.1.4a Physical activity as part of your healthy, active lifestyle Lesson 7: Health, exercise, fitness and performance

Learning Objectives and Outcomes W.A.L.F. Assess personal readiness (PAR – Q) Assess fitness levels for use in your Personal Exercise Programme W.I.L.F. All of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme Most of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme and be able to answer exam questions with help from the teacher Some of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme and be able to answer exam questions independently

PAR – Q (Personal Activity Readiness Questionnaire) Before you start any exercise programme, you need to know that you are ready to do so and that the exercise is suitable, by completing a PAR –Q. Designed to assess your current state of fitness and your fitness levels

Discuss in pairs and write down 3 questions What questions do you think would be typically included within a PAR – Q? Discuss in pairs and write down 3 questions

Do you have high blood pressure? Do you have increased or high cholesterol? Do you smoke? Do you feel pain in your chest when you do physical activity? Is your doctor currently prescribing you drugs or medication? Do you ever feel feint, have spells of dizziness or have ever lost consciousness? Are you, or is there any possibility that you might be pregnant? Is there any history of Coronary Heart Disease within your family? Do you know of any other reason why you should not participate in a programme of physical activity?

Assessing Fitness Levels Fitness = The ability to meet the demands of the environment PEP = Personal Exercise Programme A number of tests are used to assess an individuals health and skill-related fitness levels You need to know names of tests and if they test a skill-related or health-related fitness component You will complete the tests before and after your PEP to measure if your fitness levels have improved

Possible Exam Questions 1. Why would you use fitness testing? It is motivational and allows you to set SMART targets

2. When would you use fitness testing? Before starting a fitness training programme, or at the end.

Activity Can you match up the test to an aspect of health – related exercise or skill – related fitness, using the descriptions given ?

Health – related exercise (HRE) tests HRE it tests Description Cooper’s Run Cardiovascular Fitness Run for 12 mins round a measured course Work out distance covered Hand Grip Test Muscular Strength Squeeze hand dynamometer as tightly as possible Record best score from 3 attempts Sit and Reach Test Flexibility Sit down with legs straight and feet against a bench Measure how far beyond the toes you can reach

Skill – related fitness (SRF) tests SRF it tests Description Illinois Agility Run Agility Lie face down on the floor at start line On signal run around the course as quickly as possible, that includes many changes of direction Run is timed Stork Stand Balance Stand on both feet, hands on hips, lift leg, put the foot on the knee of the other leg On signal raise heel to stand on tiptoe Time how long the position is held Sergeant Jump Power Chalk finger – tips and touch the wall as high as possible, stretching arm above head Bend knees and jump, touch the wall at the highest point of the jump Measure how high above the standing reach mark they jumped, record best of 3 attempts

Test SRF it tests Description Standing Broad Jump Power Lie down on the floor, mark position of feet and hands Stand at foot marker, jump as far as you can beyond your own height Record best of 3 attempts Ruler Drop Test Reaction Time Hold 1m ruler at 0cm Partner places thumb and forefinger at 50cm You catch ruler as quickly as possible when partner releases it Record distance from starting point you caught ruler 30 Metre Sprint Speed Time person sprinting over 30 metres 3 Ball Juggle Coordination Time how long you can juggle three tennis balls for

30 m sprint Speed Skill – related fitness Sit and reach test Flexibility Health – related exercise Standing broad jump Power Skill – related fitness

Hand grip test Muscular strength Health – related exercise Cooper’s run Cardiovascular fitness Health – related exercise Illinois agility run Agility Skill – related fitness

Stork stand Balance Skill – related fitness Sergeant jump Power Skill – related fitness 3 ball juggle Coordination Skill – related fitness Ruler drop test Reaction time Skill – related fitness

Which of the following is the correct meaning of a PAR Q? Question 1 Which of the following is the correct meaning of a PAR Q? A Practical Assessment Readiness Questionnaire A Physical Activity Readiness Questionnaire A Physical Assessment Readiness Questionnaire A Performance Activity Readiness Questionnaire

Give two examples of what James may have been told he should do: Question 2 James, a 60 – year old male, wants to start an exercise programme after not taking exercise for many years. On his first visit, the fitness instructor advises him about what he needs to do before he can be set an exercise programme. Give two examples of what James may have been told he should do:

Question 3 Luke is a national discuss champion and uses fitness testing. Give one skill – related fitness factor that he would need for his event and a test that he could use to test this factor.

Question 4 Which of the following would be the most appropriate test to test for reaction time? Illinois Agility Run Ruler Drop Test 30 Metre Sprint Sergeant Jump

Answers 1 = B 2 = An older person may have physical conditions that need to be considered before starting a PEP. Therefore an older person would need to visit a doctor (1), and complete a PAR – Q and physical examination (1), before starting a training programme. 3 = Skill = Power, Test = Sergeant Jump 4 = B