1. Section 1.1.4a
Physical activity as part of your healthy, active lifestyle
Lesson 7: Health, exercise, fitness and performance

2. Learning Objectives and Outcomes
W.A.L.F.
Assess personal readiness (PAR – Q)
Assess fitness levels for use in your Personal Exercise Programme
W.I.L.F.
All of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme
Most of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme and be able to answer exam questions with help from the teacher
Some of you will be able to assess personal readiness and be able to assess fitness levels for use in your Personal Exercise Programme and be able to answer exam questions independently

3. PAR – Q (Personal Activity Readiness Questionnaire)
Before you start any exercise programme, you need to know that you are ready to do so and that the exercise is suitable, by completing a PAR –Q.
Designed to assess your current state of fitness and your fitness levels

4. Discuss in pairs and write down 3 questions
What questions do you think would be typically included within a PAR – Q?
Discuss in pairs and write down 3 questions

5. Do you have high blood pressure?
Do you have increased or high cholesterol?
Do you smoke?
Do you feel pain in your chest when you do physical activity?
Is your doctor currently prescribing you drugs or medication?
Do you ever feel feint, have spells of dizziness or have ever lost consciousness?
Are you, or is there any possibility that you might be pregnant?
Is there any history of Coronary Heart Disease within your family?
Do you know of any other reason why you should not participate in a programme of physical activity?

6. Assessing Fitness Levels
Fitness = The ability to meet the demands of the environment
PEP = Personal Exercise Programme
A number of tests are used to assess an individuals health and skill-related fitness levels
You need to know names of tests and if they test a skill-related or health-related fitness component
You will complete the tests before and after your PEP to measure if your fitness levels have improved

7. Possible Exam Questions
1. Why would you use fitness testing?
It is motivational and allows you to set SMART targets

8. 2. When would you use fitness testing?
Before starting a fitness training programme, or at the end.

9. Activity
Can you match up the test to an aspect of health – related exercise or skill – related fitness, using the descriptions given ?

10. Health – related exercise (HRE) tests
HRE it tests
Description
Cooper’s Run
Cardiovascular Fitness
Run for 12 mins round a measured course
Work out distance covered
Hand Grip Test
Muscular Strength
Squeeze hand dynamometer as tightly as possible
Record best score from 3 attempts
Sit and Reach Test
Flexibility
Sit down with legs straight and feet against a bench
Measure how far beyond the toes you can reach

11. Skill – related fitness (SRF) tests
SRF it tests
Description
Illinois Agility Run
Agility
Lie face down on the floor at start line
On signal run around the course as quickly as possible, that includes many changes of direction
Run is timed
Stork Stand
Balance
Stand on both feet, hands on hips, lift leg, put the foot on the knee of the other leg
On signal raise heel to stand on tiptoe
Time how long the position is held
Sergeant Jump
Power
Chalk finger – tips and touch the wall as high as possible, stretching arm above head
Bend knees and jump, touch the wall at the highest point of the jump
Measure how high above the standing reach mark they jumped, record best of 3 attempts

12. Test
SRF it tests
Description
Standing Broad Jump
Power
Lie down on the floor, mark position of feet and hands
Stand at foot marker, jump as far as you can beyond your own height
Record best of 3 attempts
Ruler Drop Test
Reaction Time
Hold 1m ruler at 0cm
Partner places thumb and forefinger at 50cm
You catch ruler as quickly as possible when partner releases it
Record distance from starting point you caught ruler
30 Metre Sprint
Speed
Time person sprinting over 30 metres
3 Ball Juggle
Coordination
Time how long you can juggle three tennis balls for

13. 30 m sprint
Speed
Skill – related fitness
Sit and reach test
Flexibility
Health – related exercise
Standing broad jump
Power
Skill – related fitness

14. Hand grip test
Muscular strength
Health – related exercise
Cooper’s run
Cardiovascular fitness
Health – related exercise
Illinois agility run
Agility
Skill – related fitness

15. Stork stand
Balance
Skill – related fitness
Sergeant jump
Power
Skill – related fitness
3 ball juggle
Coordination
Skill – related fitness
Ruler drop test
Reaction time
Skill – related fitness

16. Which of the following is the correct meaning of a PAR Q?
Question 1
Which of the following is the correct meaning of a PAR Q?
A Practical Assessment Readiness Questionnaire
A Physical Activity Readiness Questionnaire
A Physical Assessment Readiness Questionnaire
A Performance Activity Readiness Questionnaire

17. Give two examples of what James may have been told he should do:
Question 2
James, a 60 – year old male, wants to start an exercise programme after not taking exercise for many years. On his first visit, the fitness instructor advises him about what he needs to do before he can be set an exercise programme.
Give two examples of what James may have been told he should do:

18. Question 3
Luke is a national discuss champion and uses fitness testing. Give one skill – related fitness factor that he would need for his event and a test that he could use to test this factor.

19. Question 4
Which of the following would be the most appropriate test to test for reaction time?
Illinois Agility Run
Ruler Drop Test
30 Metre Sprint
Sergeant Jump

20. Answers
1 = B
2 = An older person may have physical conditions that need to be considered before starting a PEP. Therefore an older person would need to visit a doctor (1), and complete a PAR – Q and physical examination (1), before starting a training programme.
3 = Skill = Power, Test = Sergeant Jump
4 = B