chapter 3 Flashcards
How to carry out hand grip dynamometer test
Grip with dominant hand
Apply maximum force while arm is straight in front of the body
Repeat three times while non-participant records the maximum force reading
Usually measured in kilograms
How to carry out one rep max test
Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press
Lift a weight that is more than the training weight
Rest for 5 – 10 minutes then select a heavier weight
Repeat the process until a weight is selected that can only be lifted successfully for one rep
Usually measured in kilograms
How to carry out multi stage fitness test
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents the completion of two to three shuttles
Measured in number of shuttle runs completed and converted to ml/kg/min
How to carry out sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score
Usually measured in centimetres
How to carry out 30 m sprint test
Mark out a 30 metre distance on an even, firm surface
Participant takes a rolling start so that they are running at full speed as they hit the start line
Ensure accurate timing by using two timers
Usually measured in seconds
How to carry out abdominal curl conditioning test (sit up bleep test)
. The individual lies on the mat in a sit-up position, while their partner supports their ankles.
• The participant sits up on the bleep and down on the bleep (staying in time).
• The test is maximal - how many sit-ups you can do in time with the bleeps.
• It is also progressive - the bleeps get faster.
• The score is how many sit-ups you complete.
How to carry out Illinois agility test
Mark out the course to the exact measurements required
Participant starts in a face-down lying position at the start line
Ensure accuracy of timing with two timers at the finish line
Measured in seconds
How to carry out alternate hand wall toss test
Participant stands exactly two metres from a smooth-surfaced wall
Participant throws the ball with one hand and catches with the other and repeats
Non-participant counts number of successful catches in 30 seconds
Measured in number of successful catches in 30 seconds
How to carry out ruler drop test
Hold a 30 cm ruler above the open hand of the participant
The 0 cm mark must be directly between the thumb and index finger
Non-participant drops the ruler with no warning and participant catches
The score is taken from where the top of the thumb hits the ruler after three tests provides an average
Measured in seconds
How to carry out standing stork test
Participant places their hand on hips and one foot on inside knee of the opposite leg
Participant raises their heel and holds the balance for as long as possible
The score is taken as the total time the participant held the balance successfully
Measured in minutes and seconds
How to carry out vertical jump test
Participant stands sideways onto wall and measures height with an up-stretched arm
Participant jumps as high as possible and marks wall at peak of the jump on three occasions
The average distance between the standing and jumping height is taken as the score
Measured in centimetres
Advantages and disadvantages of circuit training
A- simple to complex exercises can be chosen
A- circuit can be manipulated to train different things
D- need a large amount of space
D- may require specialist equipment
Advantages and disadvantages of continuous training
A- little or no equipment
A- improves aerobic fitness
D- boring/ tedious
D- cause injury due to repeated contractions
Advantages and disadvantages of HITT
A- burns body fat and calories quickly
A- can be altered easily to suit individual
D- extreme work can lead to injury
D- high motivation needed
Advantages and disadvantages of static stretching
A- increases flexibility
A- can be done by anyone
D- time consuming
D- overstretching can cause injury
Advantages and disadvantages of weight training
A- easily adapted for diff fitness aims
A- relevant to all sports
D- heavy weights can increase b.p
D- too heavy weights/incorrect technique= injury
One rep max and strength/power
Lifting over 70% of ORM with approx 3 sets of 4-8 reps
One rep max and muscular endurance
Lifting below 70% of ORM with approximately 3 sets of 13 reps
