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GCSE Physical Education Assessing Your Fitness Levels
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Learning Objectives By the end of this lesson pupils should:
Know what is meant by PAR-Q Understand the need to assess fitness levels Be able to assess all health and skill related components of fitness using a number of tests
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PAR-Q Before starting a fitness programme, you must make sure you are ready to do so. Whether you are or not can be tested using A Physical Activity Readiness Questionnaire (PAR-Q).
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Why assess fitness levels?
Before starting an exercise programme, you should know what you are looking to improve. These components should be tested before starting the exercise programme to give ‘baseline data’. Why is this important to do?
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Cooper’s 12-Minute Run Test
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Cooper’s 12-Minute Run Test
Tests cardiovascular fitness and muscular endurance in athlete’s legs Can measure VO2 max (aerobic activity) This can also be performed on a treadmill
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Hand Grip Strength Test
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Hand Grip Strength Test
Tests muscular strength in the hand. Using a Hand Grip Dynamometer and squeeze as tight as you can Take 3 recordings and work out the mean (average)
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Sit and Reach Flexibility Test
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Sit and Reach Flexibility Test
Tests measures of flexibility of the hamstrings Aim is to measure how far beyond the toes the athlete can reach If you can just reach your toes you score a zero
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Harvard Step Test
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Harvard Step Test Test measures cardiovascular
endurance and muscular endurance Athletes use power to propel themselves and objects in a certain distance Often counting helps:
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Illinois Agility Run
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Illinois Agility Run Test measures agility Run is made up of numerous
changes in direction Run is timed and aim is to complete the test as quickly as possible
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Illinois Agility Run Agility Run Males Females Score 15-16 yrs
High score Faster than 15.9s Faster than 17.5s Above average s s Average s s Below average s Low Score Slower than 18.8s Slower than 23.4s
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Standing Stork Test
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Standing Stork Test Test measures a person’s static balance
Hands on hips, leg on other knee, standing leg heel off the floor Repeat test on other foot
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Standing Stork Test Standing Stork Males Females Test 15-16 yrs
High score More than 50s More than 30s Above average s s Average s s Below average s s Low Score Less than 20s Less than 10s
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Sergeant Jump Test
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Sergeant Jump Test Test measures leg power Remember that:
Power = Strength x Speed Measure how high above standing mark athlete can reach
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Standing Broad Jump
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Standing Broad Jump Test also measures leg power Remember that:
Power = Strength x Speed Although test is similar to Sergeant Jump, different sports use these different tests
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Ruler Drop Test
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Ruler Drop Test Test measures reaction time
Not the most scientific test, but nevertheless can give athletes an idea of their reaction time No signal to when ruler is to be dropped. Stimulus is when the ruler starts to fall
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30 Metre Sprint Test
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30 Metre Sprint Test Test measures speed
Simple sprinting test measuring how quickly athlete can cover distance What other skill-related component of fitness is also important here?
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Alternate Hand Wall Throw
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Alternate Hand Wall Throw
Test measures coordination Athlete uses both hands and has to rely on hand-eye coordination
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Learning Objectives (Revisited)
By the end of this lesson pupils should: Know what is meant by PAR-Q Understand the need to assess fitness levels Be able to assess all health and skill related components of fitness using a number of tests
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Any questions, please do not hesitate to ask
Thank you Any questions, please do not hesitate to ask
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