Chosen Sport/Activity

Name: Form: Chosen sport/activity:

You need to assess the physical fitness strengths and weaknesses of yourself using tests for 3 different components of fitness.

Complete a test of fitness for cardiovascular fitness/endurance, strength and muscular endurance. Record your results accurately in the table and give yourself a rating for your performance in each test.

Appendix 1 has information on how to complete the tests along with rating scores.

Element of Rating fitness Name of fitness Score (1-5) test Define each of the elements of fitness that you have completed tests for, give an example of their use within your chosen sport and then explain the importance of each of the elements of fitness to your chosen sport.

Element of Definition Importance for your chosen fitness sport Select a skill from your chosen sport/activity and identify the following:  The major muscles used and the role that each muscle plays when performing the skill  The major bones used and the role that each bone plays when performing the skill  The joints used to perform the skill and how each joint allows for the skill to occur. Major muscles used and the role that each muscle Major bones used and the role that each bone plays when performing the skill. plays when performing the skill. Joints used to perform the skill and how each joint Name of skill: allows for the skill to occur.

Select an element of fitness which you would like to improve your fitness test score in. Based on your fitness test results from task 1, set a new performance goal for this element of fitness for if you were going to repeat the fitness test after several weeks of training. For instance, if you wanted to improve your muscular endurance and you completed 23 good press ups when you performed the fitness test in task 1 you could set a goal of achieving 28 press ups after performing some fitness training. Discuss why you selected the element of fitness that you did and how an improvement in this area will impact on your overall performance in your chosen sport. Element of fitness targeted for improvement

Name of test used to assess element of fitness test

At the start of training SMART target Score Rating Score Rating

The reason why I wanted to improve this element of fitness are Identify the method of training which you will use in order to make try to achieve your fitness goal. This will likely be continuous training, interval training, weight training or circuit training. Produce a plan for a training session using that method of training which explains exactly what you will be doing during your training session. Make sure that you consider:  the equipment you need  timings during training sessions  the intensity / work-rate  where it will take place  instructions of how you will perform each action in your MOT  a warm up and cool down. If you add some pictures and diagrams to your plan it could help to make your plan easier to follow. My plan for my training session My plan for my training session continued Cardiovascular endurance / stamina

Instructions 1. Set out a measured running course. 2. You have 12 minutes to travel as many times as you can around the course. Record your score in meters.

Muscular endurance This tests the muscular endurance of 2 specific muscle groups. Instructions 1. Perform as many press ups as you can in a minute. You can use easier press ups with your knees on the floor if you need to. 2. Record the number of good repetitions you do. 3. Perform as many sit ups as you can do in a minute. Each rep should end with your fingers going beyond your knees. 4. Record the repetitions you do.

This tests maximal strength of your shoulder muscles

Instructions 1. Stand up straight holding the weight in both hands. 2. Raise the weights in one smooth action, keeping your arms straight, until your hands are as high as your shoulders. You must then hold this position for 2 seconds. 3. You must keep the rest of your body still at all times, only your arms may move. 4. You have 2 attempts at each weight. If you fail in 2 attempts you should select a lighter weight. Record the heaviest weight you can successfully complete the lateral raise. NORMATIVE DATA FOR FITNESS TESTING GIRLS BOYS Poor Below Averag Excellent Poor Below Average Good Excellent Average e Average Points 1 2 3 5 1 2 3 4 5 Cardiovascular Cooper’s 12 minute <1400 1400 1900 2100 <1900 1900 2200 2400 2700 Endurance run Cardiovascular Multi-stage fitness L4S7 L5S1 L9S1 L10S9 L6S6 L7S1 L8S9 L11S2 L12S7 Endurance test Muscular 1 minute sit up test <9 9-14 21-25 >25 <17 17-19 20-25 26-30 >30 Endurance Muscular 1 minute press up <5 6-9 15-21 >21 <7 8-11 11-19 20-30 >30 Endurance test Speed 30m sprint >5.1 5.1 4.9 4.8 >4.8 4.8 4.6 4.4 4.3 Strength Handgrip <15 16-20 27-32 >32 <28 29-36 37-43 43-48 >48 Dynamometer Strength Lateral raise test <2 2 5 8 <3 3 5 8 10 Power Standing broad <1.35 1.35 1.56 1.66 <1.65 1.65 1.76 1.86 2.01 jump Power Vertical jump test <22 23-31 41-51 >51 <25 26-35 36-47 48-59 >60 Flexibility Sit and Reach test >0 0 15 22 >-5 -5 0 7 18 Agility Illinois agility run >23.4 23.4 18.6 17.5 >18.8 18.8 17.6 16.7 15.9 Balance Standing stalk test <11 11 40 50 <11 11 26 40 50 Coordination Alternate hand wall <18 18 26 28 <18 18 23 26 28 catching test Reaction Time Ruler drop test >28 28 15.9 7.5 >28 28 20.4 15.9 7.5