fitness tests Flashcards
what does the first T in TEST stand for to remember reasons for carrying out fitness tests
training programmes - can inform you what needs to be trained
what does the E in TEST stand for to remember reasons for carrying out fitness tests
evaluate strength and weaknesses
what does the S in TEST stand for to remember reasons for carrying out fitness tests
set goals
what does the last T in TEST stand for to remember reasons for carrying out fitness tests
tedium - provides variety/prevents boredom
what is the test for measuring balance
the stork balance test
what is the test for measuring agility
the illinois agility test
what is the test for measuring cardio-vascular endurance
the multi stage fitness test
what is the test for measuring co-ordination
the wall toss test
what is the test for measuring flexibility
the sit and reach test
what is the test for measuring muscular endurance
the sit-up bleep test
what is the test for measuring power and explosive strength
the vertical jump test
what is the test for measuring reaction time
the ruler drop test
what is the test for measuring maximal strength
the one rep max test
what is the test for measuring speed
the 30 metre sprint test
what is the test for measuring strength
the handgrip dynamometer test
what is the first step to prevent injury
warm up + stretching
what is the second step to prevent injury
spotter for weights
what is the third step to prevent injury
taking breaks
what is the fourth step to prevent injury
hydration
what is the fifth step to prevent injury
not over training
what is the sixth step to prevent injury
taping, braces etc.
what is the seventh step to prevent injury
appropriate clothing + footwear
what is the eighth step to prevent injury
rehydration
what is the ninth step to prevent injury
avoid dehydration
what are 5 limitations of fitness testing
•often not sports specific and can be too general e.g. ruler drop test
•don’t replicate movements of activities e.g. multi stage fitness test
•don’t replicate competitive conditions required in sports - major sporting events are performed under extreme pressure
•many of the tests have questionable reliability - as most tests are maximal
•the tests must be carried out with the correct procedures and protocols, otherwise scores will be inaccurate of invalid
what does the F in FITT stand for and mean
frequency - how often you train
what does the I in FITT stand for and mean
intensity - how hard you train
what does the first T in FITT stand for and mean
time (or duration) - how long you train for
what does the second T in FITT stand for and mean
type - the kind of training you do (based on the sport)
what does the S stand for in SPORT and what does it mean
specificity - training should be specific to the needs of an individual and the demands of the sport they take part in
- muscles
- type of fitness
- skills
what does the PO stand for in SPORT and what does it mean
progressive overload - training more than you normally do “simply working harder than normal” - increase weight over time or do more reps
what does the R stand for in SPORT and what does it mean
reversibility - most of the progress you make can be reversible
what does the T stand for in SPORT and what does it mean
tedium - when planning a training programme, it’s important to vary the training a bit to prevent performers becoming bored
what are the principles of training for
they are the key principles that should always be considered when designing a training programme
