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Assessing Fitness Levels

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Presentation on theme: "Assessing Fitness Levels"— Presentation transcript:

1 1.1.4 -Assessing Fitness Levels

2 L/O’s To know what is meant by PAR-Q
Be able to assess Health Related Fitness and Skill Related Fitness exercise using a number of tests

3 Recap HRF - Football Muscular Endurance It is important because…
Muscular Strength Cardio-vascular Endurance Body Composition Flexibility

4 Recap SRF - Football Agility It is important because… Balance
Coordination Power Reaction Time Speed

5 PAR-Q Physical Activity Readiness Questionnaire
Before starting exercise you must ensure you are ready to do so. PAR-Q usually administered by doctor or exercise organisation

6 What might be PAR-Q Questions?
Do you have any medical conditions? Do you experience chest pains? Do you have high/low blood pressure? Do you have diabetes? Do you have asthma? Have you contracted a virus (flu/cold) in recent weeks? Is there any reason why you should not do physical activity?

7 Fitness Testing Why do it? It is important to know the correct
Provide ‘benchmark’ or starting point Can set goals for training and measure improvements It is important to know the correct Protocols for these fitness tests

8 Testing Cardio-vascular Fitness
12 Minute Cooper Run Also tests muscular endurance Can equate distance run to VO2 Max Aerobic Capacity

9 Testing Muscular Strength
Dynamometer Grip Test Protocol Grip as hard as you can Take 3 samples, record best score

10 Testing Flexibility Sit and Reach test tests the suppleness of some leg muscles Protocol Sit with legs straight Measure how far beyond your toes you can reach

11 Harvard Step Test Step on and off every two seconds for 5 minutes
Measure your pulse 1,2 and 3 minutes after you’ve stopped to figure out your recovery rate How do we measure your pulse?

12 Testing Agility Illinois Agility Run Run the course as fast as you can
Males Avg – 16.8 – 18.6 sec’s Excellent – Faster than 15.9 sec

13 Testing Balance Protocol
Stand on one leg (on toes) with other foot on knee, and hands on hips Male AVG – sec Excellent – More then 50 sec’s

14 Testing Power Sergeant Jump Test / Standing vertical jump test
Protocol Reach as high as you can and mark Jump as high as you can and touch above the mark Best of three attempts Standing Broad Jump Two footed jump from line

15 Reaction Time Ruler Drop Test Protocol
Meter stick held at 50cm mark, partner drops it Over 42cm – Excellent 29-37cm – Good 22-29cm – Fair Below 22cm - Poor

16 Testing Speed 30m Sprint Test Time to run 30m

17 Testing Coordination Juggling / Ball spot test
How long can you juggle for / Hit spot on wall (left to right hand) Sport Specific

18 Recap: Testing Why bother? Which tests would you do for your sport?
What does PAR-Q stand for?

19 1.1.4 - Principles of Training

20 Lesson intentions To know and understand the principles of training
To be able to apply the principles to a training program


22 Recovery Recovery: The time required to repair damage to the body caused by training or competition

23 Rest Rest: The period of time allotted to recovery

24 Rest and Recovery notes
The human body will react to a hard training session by increasing its ability to cope with future punishing training sessions This is called adaptation My Personal Exercise Program must allow time for recovery and adaptation

25 Progressive Overload Gradually increasing the amount of overload so as to gain fitness without the risk of injury Overload is training more than you normally do. Intensity of training Time

26 Progressive Overload This does NOT mean training too much Example 1 2
3 4 Bench Press 40kg 42.5kg 45kg 47.5kg Squat 70kg 75kg 77.5kg Bicep Curl 12kg 14kg 15kg

27 Specificity Matching training to the requirements of an activity.
Each sport has different demands that must be met.

28 Individual Needs / Differences
Matching training to the requirements of an individual Your own training programme will be different from someone else's.

29 Individual Needs / Differences
Example – Professional athlete v Beginners Use your white-board to note the differences between their training programs in the sport of your choice.

30 Examples From the Class

31 F.I.T.T. Frequency Intensity Time Type

32 Frequency How often you train

33 Reversibility Gradually losing fitness instead of progressing or remaining at the same level.

34 City of Glasgow Swim Team Training Times
Am Pm Monday Tuesday Wednesday Thursday Friday Saturday

35 Intensity The intensity of a training session or programme.

36 Time How long you train for

37 Type Weight Circuit Fartlek Continuous Cross Interval
Which methods you use to train and achieve your goals

38 Task How would you apply each of these
principles to training a 100m sprinter? Homework

39 Any questions?

40 1.1.4 Goal Setting

41 Lesson Objectives Be able to understand and apply SMARTER goals to my PEP

42 What are goals? What are your goals in your sport? Are they appropriate? How should goals be set?

43 pecific easurable chievable ealistic ime-bound SMART Goals S M A R T
p57 of new textbook M easurable A chievable R ealistic T ime-bound

44 TASK – Set yourself SMART goals for your PEP
pecific M easurable A chievable R ealistic T ime-bound

45 1.1.4 The Exercise Session

46 Learning Objectives Understand and explain the importance of a warm up, main activity, and cool down in an exercise session

47 How does a typical session go in your sport? What do you do?
Discus in 2’s, Notes on the board

48 Training Session - Structure
Warm Up Main Activity Cool Down Must relate to RRRIPSFITT. For your activity, what are demands. 48

49 Why warm up? The purpose of a warm up is to prepare your body for exercise To Prevent Injury To Improve Performance Raise body temperature To Prepare Psychologically What Happens to body? Temp, heart, breathing rate increase. 49

50 What is included in a warm up?
Cardiovascular Warm-up Stretching Specific skills practice In Twos Get Examples from sports. Are they suitable? 50

51 Cardiovascular Warm-up
Stretching Specific skills practice Take notes under these headings from p68-69 What is included in this stage of the warm up?

52 Main Activity Provides main focus for session and usually uses one of the 6 methods of training (next lesson) What are you aiming to work on in the session? – (HRF & SRF) Should be related to your goals SMART

53 Cool Down Every session should finish with a cool down
Gradually decreases the heart rate and body temperature Disperses lactic acid (which helps to prevent stiffness and soreness in the muscles)

54 WARM UP COOL DOWN MAIN ACTIVITY What is involved at each stage?

55 Homework Due next theory lesson
Design a detailed warm up for your sport Must include Descriptions of activity Time spent on each activity Intensity level Due next theory lesson

56 Methods of Training

57 Homework Due next theory lesson
Design a detailed warm up for your sport Must include Descriptions of activity Time spent on each activity Intensity level Due next theory lesson

58 Starter – Name the Principles of Training

59 Objectives Weight Circuit Fartlek Continuous Cross Interval
Know and describe the 6 methods of training Know which sport each is most suited to Understand how they relate to the principles of training Explain how they can improve health and fitness

60 Circuit Training Involves a set of exercises set out so that you avoid exercising the same muscle groups Carried out over a certain length of time Can focus on specific sport Can be Aerobic OR Anaerobic

61 Weight Training Uses progressive resistance
Can increase the weight or the number of rep’s performed to achieve SPECIFIC goal

62 Interval Training Used in many different sport (individual and team sports) Periods of work followed by periods of rest 62

63 Fartlek Training Combination of fast and slow running
Involves periods of work followed by periods of rest Resembles interval training Popular in games type sports. Fartlek means Speedplay in swedish 63

64 Continuous Training Improves C-V fitness
Not suitable for sedentary or unfit individuals Appropriate for start or off-season, and for long distance sports people. 64

65 Cross Training Used to break up monotony or TEDIUM/repetition of training Doesn’t really suit top athletes (Not very SPECIFIC, but good for general public) Injury prevention – road running, 65

66 Homework Due next theory lesson
Plan an exercise session for your sport using a SUITABLE training method. Apply the principles of training where applicable Must include Descriptions of activity Monitoring of intensity (data recorded) Due next theory lesson

67 Comparing and Monitoring Training

68 Thresholds of Training

69 L/O’s To be able to explain and identify the different thresholds of training

70 Keywords Threshold Maximum Heart rate Resting Heart rate Recovery Rate
Training Target Zone

71 Starter Brainstorm in 2s
Write down 4 facts about HEART RATE that you can think of

72 Heart Rates Resting Heart Rate Maximum Heart Rate
Your heart rate in Beats Per Minute (bpm) at rest. Maximum Heart Rate This is your heart rate in bpm during maximal exercise. 220-age = Theoretical Maximum HR

73 Tasks Calculate your maximum Heart Rate
Demo of Polar Heart Rate monitor Sitting Standing Press Ups

74 Recovery Rate The amount of time it takes for your heart rate to return to it’s resting rate after exercise. Heart Rate Time Recovery Rate

75 Cardiovascular Training
To achieve overload you must train at between 60% and 80% of your Maximum Heart Rate HR max = 220 – Age / measured heart rate at maximum CV effort

76 Training Target Zone for Cardio vascular Training
p77 in text book

77 PEP – Week 3 You should be: Planning all sessions Showing progression
Monitoring Data


79 Test of all year 10 work

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