1. Question 1 What is meant by the term fatigue?
Describe the ectomorph.
Question 3
State two benefits of providing high carbohydrate meals at an outdoor and adventurous activity centre
Question 4
How many calories should an average adult female consume per day?
1500
2000
2500
3000
Question 5
Other than an improvement to fitness, give two reasons why a family may benefit from becoming members of a local health club
Question 6
  Name two body systems involved in providing energy for movement and physical activity
To be completed in SILENCE Homework to be placed onto the table.

2. Question 1 A feeling of extreme or severe tiredness or exhaustion.
Slim/thin/skinny
Thin arms and legs
Narrow shoulders
Narrow hips
Very little fat
Tall
Question 3
Main energy source
Slow release energy so that they can complete all of the activities throughout the day.
Question 5
Social benefits
Have fun together
Allows them to compete
Relieve family tension
Meet other families
Spend more time together
Try new activities
Lose weight or improve health
Improve self-esteem/confidence
Question 4
B. 2000
Question 6
circulatory
respiratory
digestive
accept cardiovascular

3. Link the correct component of fitness to the correct definition.
One person goes then the next, only help after a mistake has been made.

4. Chose at least one athlete.
Rate each component of fitness out of 10
On the back justify your reasons why, keep it neat!

5. Fitness Testing

6. To be able to describe each fitness test. (2-4)
To be able to link each test to the correct component of fitness. (5-6)
To suggest limitations to each fitness test. (7-9)

7. What are the reasons for testing fitness?
You have 1 minute to think of reasons why you would test fitness.
Share 1 idea going clockwise
Celebrate success.

8. The reasons why we test fitness.
• to identify strengths and/or weaknesses in a performance/the success of a training programme • to monitor improvement • to show a starting level of fitness • to inform training requirements • to compare against norms of the group/national averages • to motivate/sets goals • to provide variety to a training programme.

9. Video task
Note down the fitness component that each test is testing and what do you think the test is called?

10. Handgrip Dynamometer Test
Equipment: Handgrip Dynamometer
Hold in dominant hand
Arm at 90 degrees, elbow against body.
Squeeze with maximum effort
Repeat 3 times and take an average.
Excellent
> 1.60
Good
Average
Below Average
Poor
Very Poor
<0.90
Tests for Strength

11. 1 Rep Max Test Equipment: appropriate weights Tests for Strength
Lift a weight once using correct technique.
If completed, attempt a heavier weight until the heaviest weight discovered.
To work out 1 Rep Max divide the weight by your body weight.
For example: weight= 136kg, body weight= 80kg
136/80= 1.7
Excellent
> 1.60
Good
Average
Below Average
Poor
Very Poor
<0.90
Tests for Strength

12. Illinois Agility Test Tests for Agility
Equipment: 8 cones, tape measure & stopwatch
Performer starts face down on the floor.
The test involves running round the cones as fast as possible.
Timed in seconds
Tests for Agility

13. The ‘Stork’ balance test
Equipment: stopwatch & balance ball
Hands placed on hips
One leg lifted so that the toes of the lifted leg touch the inside of the knee of the planted leg.
Balance on one leg as long as possible, time stops when they lose balance or have to move the toes attached to the inside of the knee.
Recorded in minutes and seconds
Rating
Males
Females
Excellent
< 50
< 30
Above Average
41-50
23-30
Average
31-40
16-22
Below Average
20-30
10-15
Poor
> 20 10
Tests for
Balance

14. Multi-stage fitness test
Equipment: cones, tape measure, test CD, record sheet.
Distance of 20m
It is progressive, it gets progressively harder
Individual has to run in time with the ‘bleep’
The time between the bleeps gets shorter as the level increases.
The individual keeps running until they cannot keep up with the bleep, they are usually given one or two chances to catch up.
The score is recorded as a level and bleep. E.g. level 8 bleep 4. The score provides a prediction of VO2 max (the maximum amount of oxygen that can be consumed per minute.
Tests for Cardiovascular Endurance

15. Multi-stage fitness test Results
MALES
very poor
poor
fair
average
good
very good
excellent
12-13 yrs
< 3/3
3/3-5/1
5/2-6/4
6/5-7/5
7/6-8/8
8/9-10/9
> 10/9
14-15 yrs
< 4/7
4/7-6/1
6/2-7/4
7/5-8/9
8/10-9/8
9/9-12/2
> 12/2
16-17 yrs
< 5/1
5/1-6/8
6/9-8/2
8/3-9/9
9/10-11/3
11/4-13/7
> 13/7
FEMALES
very poor
poor
fair
average
good
very good
excellent
12-13 yrs
< 2/6
2/6-3/5
3/6- 5/1
5/2-6/1
6/2-7/4
7/5-9/3
> 9/3
14-15 yrs
< 3/3
3/3-5/2
5/3-6/4
6/5-7/5
7/6-8/7
8/8-10/7
> 10/7
16-17 yrs
< 4/2
4/2-5/6
5/7-7/1
7/2-8/4
8/5-9/7
9/8-11/10
> 11/10

16. Anderson ball catch test
Equipment: a ball, flat wall, stopwatch
Tennis ball starts in one hand
Both feet together
2m away from the wall
30 seconds
Throw against the wall, catch with opposite hand as many times as possible.
If ball is dropped time still continues.
Rating
Score (in 30 seconds)
Excellent
> 35
Good
Average
20- 29
Fair
Poor
< 15
Test for coordination

17. Sit and reach test Equipment: Sit and Reach box Test for flexibility
Sit on floor with legs straight
Shoes should be removed with feet flat onto the box
The individual reaches forward and touches the furthest point away without bending the legs.
Test for flexibility

18. Sit and Reach test results
Males Females cm
inches
super
> +27
> +10.5
> +30
> +11.5
excellent
+17 to +27
+6.5 to +10.5
+21 to +30
+8.0 to +11.5
good
+6 to +16
+2.5 to +6.0
+11 to +20
+4.5 to +7.5
average
0 to +5
0 to +2.0
+1 to +10
+0.5 to +4.0
fair
-8 to -1
-3.0 to -0.5
-7 to 0
-2.5 to 0
poor
-20 to -9
-7.5 to -3.5
-15 to -8
-6.0 to -3.0
very poor
< -20
< -7.5
< -15
< -6.0

19. Abdominal curl conditioning test (sit-up bleep test)
Equipment: CD of test & gym mat.
Lie on mag in sit-up position, partner supports ankles
Sit up on the bleep and down on the bleep, stay in time.
It is progressive, bleeps get faster.
The score is how many sit-ups you complete
Test for muscular endurance

20. Abdominal curl conditioning test (sit-up bleep test)- Results
Stage
Total sit ups
Males
Females 1 20
Poor 2 42
Fair 3 64 4 89
Good 5
116 6
146
Very Good 7
180
Excellent 8
217

21. Sergeant Jump Test Equipment: wall ruler. Test for Power
Feet flat on floor, finger tips as high as possible. This provides ‘zero point’
Apply chalk to finger tips
Jump as high as possible making a mark at the highest point.
Measure from ‘zero point’ to the mark.
Test for Power

22. Sergeant Jump Test- Results
males females
rating
(inches)
(cm)
excellent
> 28
> 70
> 24
> 60
very good
61-70
51-60
above average
41-50
average
31-40
below average
8 - 12
21-30
poor
4 - 8
11-20
very poor
< 8
< 21
< 4
< 11

23. Ruler Drop Test Equipment: a metre ruler Test for reaction time
One person hold the metre ruler at the zero point.
The individual being tested places their thumb and index finger of their dominant hand at 50cm.
Without warning the ruler is released.
Catch the ruler as fast as you can.
The score is recorded in cm from 50 cm.
Test for reaction time
Excellent
Above Average
Average
Below Average
Poor
< 7.5cm cm cm cm
>28cm

24. Limitations of fitness testing
• tests are often not sport specific/too general • they do not replicate movements of activity • they do not replicate competitive conditions required in sports • many do not use direct measuring/submaximal – therefore inaccurate/some need motivation/some have questionable reliability • they must be carried out with the correct procedures to increase validity.

25. Analyse the components of fitness required for certain athletes and explain how they would test them (9)
Identify the components of fitness required for your athlete and state which test(s) they would been to complete
Explain why your athlete requires certain components of fitness. Explain the tests that they will need to carry out.
Analyse the reasons why your athlete will need specific components of fitness. Justify your reasons for selecting the tests that you have.

26. Correct Result = 2 points Correct Answer = 2 points each
Date: 18th September 2016
Current Top 4:
This weeks matches:
Match 1:
Man City V
Crystal Palace
Match 2:
Southampton
Man U
Match 3:
West Ham
Spurs
This weeks questions:
Name 5 fitness tests linked to the correct component of fitness
Explain how you would set up two tests.
Give 3 reasons why fitness testing is important.
Mr W’s Predictions:
5-1
1-2
1-3
Point System:
Correct Score = 5 points
Correct Result = 2 points
Correct Answer = 2 points each