1. GCaD CYMRU NGfL www.gcad-cymru.org.uk Fitness tests Why do you need to test your fitness? In groups discuss what you think is the answer to the question below:

2. GCaD CYMRU NGfL www.gcad-cymru.org.uk Why do you need to test your fitness? Fitness tests Help you to see how fit you are. Show how your fitness improves with exercising. Support you to improve exercise programme. Measure against ‘norm’ e.g. a score of level 11 in the multi step is good. Allow you to compare with previous performances. Let you monitor progress. Help with motivation. Help with psychological confidence. Show suitability of method of exercising.

3. GCaD CYMRU NGfL www.gcad-cymru.org.uk Fitness tests How does an increase in fitness develop your performance? In groups discuss what you think is the answer to the question below:

4. GCaD CYMRU NGfL www.gcad-cymru.org.uk Fitness tests How does an increase in fitness develop your performance?  Avoid fatigue.  Make better decisions.  Raise confidence.  The risk of injury is less.  Convalescent rate during and after performance.  Skill level maintained for longer periods.  Work rate rising as fitness components strengthen.

5. GCaD CYMRU NGfL www.gcad-cymru.org.uk Fitness tests What do fitness tests measure? In groups discuss what you think is the answer to the question below:

6. GCaD CYMRU NGfL www.gcad-cymru.org.uk Fitness tests What do fitness tests measure? Different fitness components are being measured by different kinds of tests. These components can be divided into two groups: Components connected to skill (specific) Components connected to health (general)

7. GCaD CYMRU NGfL www.gcad-cymru.org.uk Strength Flexibility Composition of the body Stamina 1 rep max Sitting and stretching test Skinfold calipers Cardiovascular Endurance Multi step test 12 minutes Cooper test Muscular Endurance Sittings test (NCF) Tests connected to health (general)

8. GCaD CYMRU NGfL www.gcad-cymru.org.uk 1 REP MAX The test is used to measure the maximum strength, which is the most power a muscle, or a group of muscles, can execute against an object. Warm up. Learn how to lift weights with the correct technique. Support is needed on both sides of the bar. We can work to the maximum by adding more weights to the bar if the previous attempt was successful. 2 to 3 minutes should be taken between each attempt. The test will end when the individual is unable to lift more weight. The component measured = maximum strength

9. GCaD CYMRU NGfL www.gcad-cymru.org.uk 12 MINUTE COOPER TEST The distance run in 12 minutes is used to prove aerobic fitness. Warm-up When you hear the whistle, run around the track as fast as you can. The number of laps will be counted. Stop when you hear the whistle again – when the 12 minutes have ended. The greater the distance = the more fit you are. The component measured = cardiovascular fitness

10. GCaD CYMRU NGfL www.gcad-cymru.org.uk ABDOMINAL CURL

11. GCaD CYMRU NGfL www.gcad-cymru.org.uk Physical benefits Less fatigue Shapely, lighter Move effectively Better posture

12. GCaD CYMRU NGfL www.gcad-cymru.org.uk Emotional benefits Lessen stress Self- respect Enliven Tiredness intensify problems Self- confident Feeling better

13. GCaD CYMRU NGfL www.gcad-cymru.org.uk Social benefits Work in a team Lead to a relevant career Deal with difficult people Talk Make friends