1. Fitness testing and training
Unit 1

2. 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

3. 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.

4. 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.

5. 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

6. 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

7. 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

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

9. 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

10. 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

11. 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 = very obese

12. 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…