1. STARTER ACTIVITY With a partner discuss which one is the odd one out and why: Multi-stage fitness test Bleep Test 12 minute Cooper run Illinois Agility run
Within a sport, have you ever taken a test? Describe it to your partner. Why did you take it?

2. To explain why we perform fitness tests.
Lesson focus:
Fitness assessment in relation to your personal performance..
Key Concept 1, Key Feature 1 and 2.
Learning Intentions
To explain why we perform fitness tests.
To record your initial test result.

3. Advantages of using fitness tests.
Before embarking on any programme, it is essential to establish your level of fitness so you can:
1. monitor your rate of progress.
2. set training goals.
3. remain motivated.
Gives a clear and detailed analysis of level and needs.
Provides a link between fitness and actual performance.
Wide range of tests available for varied aspects of fitness.
Widely recognised and provides norms/ratings.
Allows relevant individual/group comparisons to be made.
Personal fitness can be investigated.
Provides focus and motivation.
Relates well to personal goals.

4. 12 Minute Cooper Run What is the Cooper run?
The aim of the Cooper test is to run as far as possible in 12 minutes. The distance covered will then give an estimate of your level of fitness.
Your partner should record the total distance covered to the nearest 100 metres.
Should I run flat out all the way?
Try to run at a constant speed. If you get too tired, all you need to do is slow down or walk for a while. Only stop if you feel ill.
Reason for this is:
Energy is produced by supplying oxygen to the muscles. Oxygen delivery is increased by training the heart and cardiovascular systems to pump blood more effectively around the body

5. 12 Minute Cooper Run Results Table: Rating: Distance (meters):
Male under 30 Female under 30
Excellent > 2700 m >2600
Good m
Average m
Below average m
Poor < 1500 m <1400

6. Multi-stage fitness test
What is the Multi-stage fitness test?
This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level). Your partner will count how many times you run between the cones.

7. Multi-stage fitness test
Results:
Boys Girls
Excellent
Good
Fair
Poor less than 59 less than 49

8. YOUR TURN TO BE TESTED!
You will now perform the multi-stage fitness test to give you a benchmark and initial data before planning and performing your training programme.
Homework:
The question handed on Tuesday – ask if you are unsure about any part of the questions!