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

2. 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

3. 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.

4. 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

5. 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.

6. 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.

7. 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:

8. 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

9. 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)

10. 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

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

12. SMART Goals Poorly written goal Better SMART goal
To increase cardiovascular exercise.
I will walk 5 days/week for 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.

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

14. 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?

15. 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?

16. 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.

17. 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.

18. 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?

19. 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!

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