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PE (the cardio- respiratory system, the musculoskeletal system), PE (the…
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PE
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physical training
health and fitness
health is the complete state of physical, social and mental well being
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advantages of good fitness: being able to cope with the daily demands of your environment, it reduces the chances of being ill. it makes you feel better and so leading you to be more social
negative factors: you can still get ill by having good fitness, being ill reduces your fitness
components of fitness
agility: the ability to change direction at speed whilst keeping control. a combination of coordination, speed and reaction time.
balance: maintaining the centre of mass over base of the support. static balance is balance whilst being still. dynamic balance is keeping up whilst moving
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speed: the maximal rate in which an individual can cover a distance in a period of time. speed = distance/time
strength:
- maximal strength, the largest force in a single contraction
- dynamic strength, the ability of the muscle or muscle group to contract without tiring
- explosive strength, the combination of speed x strength
- static strength, the ability to hold a body part in a static position
fitness testing
reasons for fitness testing:
- to discover strengths and weaknesses of a performance
- set baselines to discover any low scores that needs improving, it also makes a starting point to compare to
- it can track progress to see if the training has worked and look at the improvements
- it can prevent tedium by changing the training programme and used as a competitive tool to get performers interested to improve from last time
- comparison, across national averages but also peer comparison, this can help the coach and the performer
- a motivation tool, knowing that there is a test coming up performers will try harder and try and get to there tagets
limitations of fitness testing:
- tests can be too generic and not sporting specific
- tests don't always recreate the sporting movements
- they don't recreate the competitive conditions that push many performers to do better. sports competitions are under high pressure that can't be recreated in a fitness test
- many tests are not accurate as if performers are not motivated enough they will no achieve an accurate score. the person scoring may make a mistake and produce unreliable data. and if the tests are not done under the right procedures or protocol the results will be inaccurate.
agility test- Illinois agility test: Process
- arrange the cones in a 10 x 5m with 4 cones down the middle
- start lying down facing the floor
- the performer runs around the course in the shortest time possible and it is recorded in seconds
balance test- stork stand test: process
- start with two feet on the ground with you hands on the hips, then lift one foot so the toes are touching the inside of the standing leg
- the timer is started when the heal of the standing leg is raised
- the timer is stopped when they lose balance and the toe leaves the knee or the hands come away from the hip. it is recorded in minutes and seconds
cardiovascular endurance- multi stage fitness test: process
- performer must run back and forth 20m
- it is a progressive test that gets harder as it goes on. you have to get to the other side before the bleep.
- the performer carries on until they can't keep up with the beep. the score is recorded as a level and bleep
coordination test- wall toss test: process
- performer stands with two feet 2 meters away from the wall
- the performer holds the tennis ball with one hand and throws it against the wall and is caught in the other hand. if dropped the timer continues.
- it is for 30 seconds and how many accurate catches can be made
muscular endurance- sit up bleep test: process
- the performer lies on the mat in a sit up position whilst the partner is holding the feet.
- they sit up on a bleep and lie back on the next bleep
- to do as many sit ups as the time quickens and to continue until failure.
- it is measured on how many sit ups
power/explosive strength- vertical jump test: process
- the performer will stand with there feet flat against the wall and they push the ruler up as far as possible. this is the zero point.
- they then put chalk on there fingers and do a standing jump and touch the wall with the chalk.
- then measure the difference from the chalk and the zero line in centermeters
reaction time- ruler drop test: process
- one person holds the ruler at the zero point vertically above the performers hand with there dominant thumb and fingers around the zero point without touching it
- without warning the person drops the ruler and the performer has to catch it. the score is in centermeters
maximal strength - one rep max: process
- the performer must do one rep of the heavies weight possible. they should continue adding weight until they can't lift it anymore. in kg
strength- hand grip dynamometer: process
- hold it in dominant hand at 90 degrees at the elbow tucked against the body.
- they need to squeeze the devise as hard as possible and record there score.
speed test - 30m sprint: process
- using a flying start the performer must run 30m in the quickest time and recorded in seconds
flexibility - sit and reach test: process
- sit with there feet flat against the box with there legs fully straightened with shoes removed.
- the glider should be set at 14cm in line with the toes.
- the performer should reach forward and try to push the slider as far as possible and recorded in cm.