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Fitness Tests and Principles of Training / Fitness (List of Fitness Tests,…
Fitness Tests and Principles of Training / Fitness
Why do People Use Fitness Tests?
To identify what a sportsperson's strengths and weakness are (so that it can be worked on in training if it will benefit the sportsperson's performance)
Can help identify what sports will benefit from particular components of fitness
List of Fitness Tests
Balance
-
The 'Stork Balance' Test
Muscular Endurance
-
Abdominal Curl Test
Co-ordination
-
Wall Toss Test
Strength
-
One Rep Max
Power
-
Vertical Jump Test
Flexibility
-
Sit and Reach Test
Reaction-Time
-
Ruler Drop
Agility
-
Illinois Agility Test
Cardiovascular Endurance
-
Multi-Stage Fitness Test
Speed
-
30m Sprint
Principles of Training / SPORT
Specificity
- The training must be specific to your sport on the aspect of your fitness and what you want to improve.
Progression
- The increase in the amount of training
Start Slowly and gradually increase amount of exercise
Steadily increase only when the body has adapted to the previous training
Overload
- To improve your training you have to work your body harder than it normally would.
YOU CAN OVERLOAD IN 3 WAYS:
Frequency of training
Intensity of training
Duration of training
Reversibility
- Any adaptation that takes place as a result of training will be reversed when you stop training
Tedium
- Keeping aspects of your training varied to stop you from becoming bored...MAKE THINGS EXCITING
FITT Principles
F
requency - How often you should exercise
I
tensity - How hard you exercise
T
ime - How long you exercise
T
ype - What training exercises you do