Fitness/principle of Testing Flashcards
12 minute cooper run
The ability to run around for 12 minutes along a certain area, this tests your cardiovascular fitness
One minute press up test
The numbers of press ups achieved in a minute, tests muscular endurance
Vertical jump
Stand vertically bend your knees and jump as high as possible this focuses on power
Illinois agility test
An obstacle course that requires agility, you start with your chest on the start line.
One minute sit up test
The number of successful sit ups completed in a minute tests your muscular endurance
Sit and reach test
Place feet flat against a wall, keep your legs straight and reach as far as possible
Tests your flexibility
Hand grip dynamiter test
This tests your strength, with your strongest hand squeeze the grips together
30 meter sprint test
The time it takes to complete 30 meter, tests your speed
Harvard step test
Score=time of exercise(seconds) x 100
Divide it by total pulse x 2
What is SMART Training
Specific Measurable Achievable Realistic Time-bound
Specifity
Training for a requirement of a specific activity
Progressive overload
Overload to describe when you train more then they normally do
Individual needs
To understand what you want your outcome to be
FIIT
Frequency, intensity,time,type
What is SMART Training
Specific Measurable Achievable Realistic Time-bound
Specifity
Training for a requirement of a specific activity
Progressive overload
Overload to describe when you train more then they normally do
Individual needs
To understand what you want your outcome to be
FIIT
Frequency, intensity,time,type
Why do we perform a warm up
To help:
Prevent the muscles
Prepare joints
Prepare the mind
Phases of warm up
Cardiovascular
Every training session should start with COV warm up to gradually raise the heart rate.
10-15 minutes
Stretching (phase of warm up)
Static- on the spot
Dynamic- stretching while moving
Phase3 warm up: sports specfic
Practising the skills of the activity
