5 Skill related A – Agility B – Balance C – Coordination P – Power R – Reaction TimeS - Speed
6 HomeworkDiscussion regarding your chosen exercises for your chosen sport.In pairs discuss what exercises you and your partner have listed.Share these
7 Physical Activity Readiness Questionnaire (PAR-Q) Increase in the amount of physical activity is normally a safe thing to do.However, if you have an injury or physical problem it could damage your health.PAR-Q’s are questionnaires made up of ‘yes or no’ questions.If you answer ‘no’ to all questions, you can increase your physical activity.If you answer ‘yes’ to any of the questions, you need to visit your doctor to make sure it is safe.
12 Cooper 12 Minute Run ‘CARDIOVASCULAR ENDURANCE’. This tests how far you can run in 12 minutes.The further you run, the fitter you are.Usually done on a athletics track.You can also use the Treadmill Test and the Harvard Step
14 Sit and Reach Test This tests your ‘FLEXIBILITY’ A sit and rest box is used.Athletes put their feet against the box, and keeping their legs flat on the floor, reach forward as far as they can.A measurement is then taken.
16 Hand Grip Test This tests your ‘MUSCULAR STRENGTH’ A hand dynamometer is used in this test.Start with the hand dynamometer by their side, grip it as hard as they can and bring it up to shoulder height.A measurement is then taken.
18 Harvard Step Test This tests ‘MUSCULAR ENDURANCE’ The athlete steps up and down on the step at a rate of 30 steps per minute (every two seconds) for 5 minutes or until exhaustion.Pulse rate is measured every 3 minutes after the test.FORMULA – length of exercise in seconds X 1005.5 x pulse count
22 Practical lesson NEXT WEEK We will be covering the following SKILL related components of fitness.
23 Ruler Drop Test This tests your ‘REACTION TIME’ A 30cm ruler is held above the hand.It will then be dropped and the athlete has to quickly respond and catch the ruler.A measurement is then taken at the point where the ruler has been caught.
25 Illinois Agility Test This test ‘AGILITY’ Start by laying face down and on the whistle following the set route.The athlete is timed on how quick they can complete the test.They must be able to change direction quickly and efficiently.
27 Standing Stork Test This tests ‘BALANCE’ The athlete will stand on one leg, the other leg will rest on the standing leg.Athletes will then be timed on how long they can stand without putting their foot down.
29 Sergeant Jump Test This tests ‘POWER’ Stand side on to the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers.From a static position jump as high as possible and mark the wall with the chalk / MARKER PEN.Distance between the two marks is measured.
33 Shuttle runs This tests your ‘SPEED’ Run as fast as you can from one cone to anotherCones are separated with a distance of 10 metresRecord the time it takes to travel the distance. It is ok to have a run and start the timing on passin gthe start line.