1. Multi Stage Fitness Test
Cooper Run
1 minute Press Up Test
1 minute Sit Up Test
Sit and Reach
35 Metre Sprint
Hand Grip Test
1 Rep Max Test
Forestry Step Test

2. Complete as many full press ups as you can in one minute.
Have a partner record how many you did in this time.
Measure the area you are using in metres.
Run continuously around this area for 12 minutes.
Count how many metres you have run over this time.
Cones are placed 15-20m apart
You run between the cones to a series of bleeps.
These bleeps become progressively shorter as the test continues.
Measure the result (your VO2 max) in ml/kg/min
Measure 35 metres and mark the start and finish with cones.
Time your performance and repeat 3-5 times.
Sit with your legs straight against the box
Lean forward and reach as far as possible with your fingertips
Measure in cm how far you can reach
Do this 3 times and measure the 4th stretch
Complete as many full sit ups as you can in one minute.
Similar to the bleep test.
Step up onto a bench and down according to the beat of a metronome (like the bleep test)
Continue this for 5 minutes.
Choose a gym exercise (bench press, squat, deadlift etc).
Complete 1 repetition with the most weight that you can in this exercise.
Grip the dynamometer in your dominant hand
Hold it over your head
Squeeze and bring it down to your side.
Measure the result in kg

3. Jackson Pollack Nomogram Illinois Test
BIA
Jackson Pollack Nomogram
Illinois Test
Standing Stalk Test
Wall Throw Test
Ruler Drop
Standing Broad Jump
Standing Vertical Jump
BMI

4. Set up the course of cones. Lie face down at the start cone.
Complete the course as quickly as possible against the clock.
Take skinfold measurements of fat (men – chest, abs, thigh. Women – triceps, abs, thigh)
Using a ruler, draw a straight line through age of the individual to the sum of their skinfold.
Where this number crosses % body fat is the result
Attach electrodes to the wrist and ankle of an individual on the same side of the body.
Run an electrical current through the individual.
Body fat reduces flow of current, so the more current needed, the greater % body fat
Hold a ruler in between the thumb and forefinger of an individual.
Drop the ruler and see where the individual catches it.
Repeat this 3 times and take the best result in cm
Use one tennis ball and throw against a wall from left to right.
Count how many times you can do this in a minute.
. Stand on one leg with your foot resting on your knee.
Arms stretched to the side
Stand on your tip toes and close your eyes.
Time how long you can hold this in seconds.
Weigh the individual in kg
Measure the individual in cm
Calculate bmi using the equation:
Weight (kg) / height²Stand
Stand side on to a wall, reach up and draw a straight line at the tips of your fingers.
Stand away from the wall and jump as high as possible, recording the point where your fingers touch.
The score is the difference in distance, measured in cm.
with feet parallel along a start line.
Jump with 2 feet as far forward as you can.
Stay still as you land and mark the point where your heels are.
Measure in cm.

5. Frequency
Intensity
Time
Type
Specificity
Progressive Overload
Adaptation
Reversibility
Variation

6. How long each exercise lasts How hard the exercise is
How many times you train a week
Training at an appropriate intensity and increasing the amount of stress we put on our bodies to improve
Focusing on activities relevant to someones sporting goals or needs
The nature of the exercise that is being completed.
Varying a training programme will stop boredom from occurring
Our bodies need to be placed under stress to improve. If they are not then previous gains will be reversed.
By progressively adapting, you are placing your body under stress and getting faster/stronger as a result.

7. Rest and Recovery
Static Active
Static Passive
Dynamic/Ballistic
PNF
Free Weights
Circuits
Plyometrics
Continuous Training

8. Strength exercises which put different muscle groups under strain.
Another person helps to apply the force that lengthen and stretches the muscles
The performer applies the force that lengthens and stretches the muscles.
. Our bodies need rest after activity to allow adaptation to occur. If we don’t this can cause injuries.
Strength exercises which put different muscle groups under strain.
Strength training – low reps high loads
Endurance training – high reps low loads
A partner or object helps to provide resistance and push the joint further than it can be stretched.
It is held in an isometric contraction for 6-10 seconds.
Then relaxed
Momentum is used to force the muscles past their normal range of movement using fast jerky movements.
Includes jogging, swimming, cycling for a minimum of 30 mins without rest.
Improves strength and power
Includes box jumps, skipping, hopping and bouncing
Forces the quadriceps and hamstrings to shorten quickly and provide power
Series of exercises arranged in order to develop fitness.
Can be used for strength and cardio vascular endurance
Strength exercises which put different muscle groups under strain.
Strength training – low reps high loads
Endurance training – high reps low loads

9. Fartlek Training
Interval Training
Hollow Sprints
Acceleration Sprints
Maximum Heart Rate
Training Pyramid
Borg RPE Scale

10. Periods of sprinting followed by set rest periods.
. Similar to interval training where sprints are broken up by a ‘hollow’ period of jogging/walking.
Alternating between periods of running for a set time, and resting for a set time.
Speed play
Form of continuous training where you vary pace, terrain and resistance
220- age =????
Periods of sprinting followed by set rest periods.
Running speed is increased from jogging to striding to sprinting at maximum pace over a distance.
Scale that shows rate of perceived exertion.
Rated between 6-20
6= low effort
20= max effort
Number x 10 = rpe
Aerobic zone: 60-85%
Anaerobic zone: 85-95%
Speed zone: %