Fitness Testing Flashcards

1
Q

Alternate wall toss

A

Coordination and tennis/badminton

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2
Q

Multi stage fitness test

A

Cardiovascular endurance and marathon runner

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3
Q

Handgrip dynamometer

A

Strength and rugby

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4
Q

Vertical jump test

A

Power and high jump

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5
Q

One rep max test

A

Strength and weightlifter

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6
Q

Sit and reach test

A

Flexibility and dance/gymnastics

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7
Q

60 second sit up bleep test

A

Muscular endurance and swimmers

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8
Q

30 m sprint test

A

Speed and running

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9
Q

Ruler drop test

A

Reaction time and football

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10
Q

Standing stork test

A

Balance and gymnastics

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11
Q

Illinois agility test

A

Agility and boxer

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12
Q

Reasons to carry out fitness testing

A

Apply fitness aspects to your sporting performance to include in training. Monitor improvements and success to motivate and set goals

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13
Q

Limitations of fitness testing

A

Tests aren’t sports specific.  don’t replicate competitive conditions. Questionable relating most tests are maximal and require you to present maximum effort

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14
Q

Qualitative

A

An opinion a point of view that doesn’t contain digits

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15
Q

Quantitative

A

Statistics approved by data reliable information

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16
Q

Circuit training

A

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

17
Q

Continuous training

A

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

18
Q

Fartlek training

A

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

19
Q

Interval training

A

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

20
Q

Plyometric training

A

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

21
Q

Static stretching

A

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

22
Q

Weight training

A

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

23
Q

Altitude training

A

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