1. PREPARATION OF THE BODY

2. Cycle of Analysis How will we know what our level of fitness is? By collecting data Cycle of Analysis Investigate Identify Strengths and weaknesses Develop / Improve Review / Evaluate

3. Collecting Data on your Fitness Collecting data is very important in identifying what your level of fitness is. Information can be collected from specific fitness tests or through your performance in football.

4. Fitness Testing The purpose of fitness testing is to provide information on your current fitness strengths and weaknesses. This is the method used to collect initial data on your performance. Fitness tests can be used at various times to give you an indication of your level of fitness.

5. Why do we do Fitness Tests? It helps you to find out what your current level of fitness is It gives you a starting point from which to build on It gives you something to compare future results with It helps you identify your strengths and weaknesses The results of your tests help you plan a training programme to improve your fitness Testing and retesting helps you to find out if you are improving or not

6. Physical Fitness Tests There are a number of standardised tests which can be used for each of the 3 types of fitness. The following are examples of the tests which can be used to test the different aspects of physical fitness:

7. Aspect of Fitness TestDescription Cardio Respiratory Endurance (CRE) Leger Test / 20m Shuttle Run Running between cones (20m apart) in time to bleeps on CD. You keep running until you can’t go any further or until you fail to make 2 bleeps. You record the number of runs you have completed. Muscular Endurance Sit Up TestCount the number of sit ups you do in 30 seconds. Record your score. Speed10 x 5m Shuttle Run Test Aim to run 10 times between 2 cones (5m apart) as fast as you can. Your score is the time taken to do the 10 runs. FlexibilitySit and Reach TestSit with feet against sit and reach block. Keep your legs straight and reach forwards as far as you can with your hands. Measure the distance you can reach. PowerStanding Broad Jump Jump forward, taking off 2 feet from the line marked on the floor. Jump as far as you can. Partner to measure the distance from the line to your heels. StrengthHand Dynamometer test Squeeze the hand dynamometer as hard as you can and read the score. Repeat 3 times. Score is the best score of the 3.

8. Skill-Related Tests Aspect of Fitness TestDescription Hand Eye Co- ordination Alternate hand wall toss Stand 2 meters from the wall. Holding a tennis ball in your right hand throw the ball against the wall and catch it with your left hand. Repeat this is many times as you can in 30 seconds using alternate hands each time you throw the ball. AgilityIllinois Agility TestStart on the starting point lying down on your front. On the starting signal get up and run as fast as you can around the set course. Your score is the time taken to complete the course. The following are examples of the tests which can be used to test the different types of skill related fitness:

9. Fitness and Football Task: Complete the following questions in your jotter: 1. 1. Name 2 aspects of fitness important to a successful performance, in your position, in a game of football. 2. 2. Describe 2 tests used to measure your level of fitness in each aspect mentioned in Q1. 3. 3. Give 3 reasons why you might carry out a fitness test. 4. 4. Give 2 reasons why it is important to test your fitness before starting a training programme. 5. 5. How would you know if your result was good or poor?