Fitness Testing Flashcards
Alternate wall toss
Coordination and tennis/badminton
Multi stage fitness test
Cardiovascular endurance and marathon runner
Handgrip dynamometer
Strength and rugby
Vertical jump test
Power and high jump
One rep max test
Strength and weightlifter
Sit and reach test
Flexibility and dance/gymnastics
60 second sit up bleep test
Muscular endurance and swimmers
30 m sprint test
Speed and running
Ruler drop test
Reaction time and football
Standing stork test
Balance and gymnastics
Illinois agility test
Agility and boxer
Reasons to carry out fitness testing
Apply fitness aspects to your sporting performance to include in training. Monitor improvements and success to motivate and set goals
Limitations of fitness testing
Tests aren’t sports specific.  don’t replicate competitive conditions. Questionable relating most tests are maximal and require you to present maximum effort
Qualitative
An opinion a point of view that doesn’t contain digits
Quantitative
Statistics approved by data reliable information
Circuit training
Series of exercises/stations with brief rest periods in between it is a flexible form of training as can be organised to different players needs and manipulated to certain specifics. Pros— Range of components of fitness. Cons— Technique can be affected by fatigue
Often used by footballers and rugby players
Continuous training
Exercising continuously without rest for example running cycling swimming. Your heart rate is between 65 to 85% of h heart rate maximum. Muscular endurance and stamina is sustained. Pros— Requires little equipment. Cons— Repetitive and tedious lacks change
Marathon runners cyclists rowers swimmers and gameplayers
Fartlek training
Known as speed play with variations in speed and terrain For example running swimming cycling rowing and aerobic and anaerobic fitness targets. Pros— Variation means tedium is less likely. Cons— Intensity is hard to monitor
Game players who change pays constantly when performing
Interval training
Alternating between short periods of intense work in the anaerobic training zone and recovery in the aerobic training zone. Pros— Good for inexperience performers and beginners. Cons— Longer recovery can lead to injury
Racket players and sprinters
Plyometric training
Explosive exercises improve power free sample box jumps death jumps clap push-ups they are a centric movement with preloading phases and the rest period help us to maintain an intensity. Pros— Easily adapted to suit individuals needs. Cons— Injury risk due to high forces
Sprinters throwing and jumping events basketball
Static stretching
Holding a stretch still for up to 30 seconds the muscles contract isometrically. Pros— Very specific components of fitness. Cons— Only concentrates of one type of stretching
All sports as part of warmup gymnastics dance trampolining
Weight training
The use of Freeweights -Dumbbells barbells kettle bells-And machines repetitions I completed in sets with rests in between. Are high weights with low reps improve strength and high reps but lower weight improves muscular endurance. Pros— Easy to show progress in muscle groups . Cons— High risk for injury and the need for specialist equipment
Targets cross fit
Altitude training
High altitude training Where there is less oxygen which benefits endurance athletes. Pros— Increases oxygen carrying capacity. Cons—  difficult to train due to lack of oxygen
Marathon runners and sprinters
