Aerobic endurance

Definition: to be able to exercise the entire body for a long period of time.

Sporting examples: footballer and other long distance sports

Method of training: circuit training, continuous training, individual training.

Muscular endurance:

Definition: the ability for the muscular endurance system to work effectively without getting tired.

Sporting examples: press ups, sit ups

Method of training: circuit training, weights

Flexibility

Definition: having an adequate range of motion in all joints of body: the ability to move a joint fluidly through its complete range of movement.

Sporting example: ballet, dance, gymnastics

Method of training: static

Fitness test: sit and reach

Definition: Distance divided by the time taken. Speed is measured in meters per second (m/s). The faster an athlete.

Sporting examples: 100 meters sprint

Test: Individual training, hollow sprints, acceleration sprints

Method of training: free running

Muscular strengths

Definition: The maximum force that can be generated by a muscle or muscle group.

Sporting example: weight lifting

Test: Grip dyometer

Method of training: free weights

Body composition

Definition: The relative ration between fat and fat free mass in the body.

Sporting example: boxing

Test: mass index, BMI, skin fold test

Method of training: mixture of all the different training methods e.g. interval training

Agility

Definition: The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.

Sporting example: dodging in football

Test: Agility run test

Method of training: hollow sprints, acceleration sprints, individual training

Balance

Definition: the ability to maintain center of mass over a base of support without falling.

Sporting example: gymnastics

Fitness test: standing stalk

Method of training: muscular endurance training

Coordination

Definition: the smooth flow of movement needed to perform a motor task efficiently and accurately.

Sporting example: 3 ball juggling, table tennis, tennis, archery and shooting basketball and netball

Fitness test: shooting a ball

Method of training: circuit training

Power

Definition: the product of speed and strength

Sporting example: scrum in rugby, throwing and shot put

Fitness test: 100m sprint and sergeant jump test

Definition: The time take for a sports performer to respond to a stimuls and the initation of their response.

Sporting example: netball, tennis, football, cricket and

 batmintion

Fitness Test: Ruler drop test

Method Of Training: circuit training

HR is the number of time the heart beats in one minute (bpm) also indicates an individual level of fitness.

The RPE is the resting heart rate which is 60-80bpm

60-85% of maximium HR (HRmax)

HRmax=220-age

220-14=206

60% of HRmax: 206 x 0.6=123.3 bpm

85% of HRmax: 192 x 0.85= 163.2 bpm

The aerobic threshold is at 60% HR max

The anaerobic threshold

There is a 15 point scale to rate an individual's level of physical exertion during physical activity exercise

6- 20% effort

7- 30% effort- very, very light (rest)

8- 40% effort

9- 50% effort- Very light- gentle walking

10- 55% effort

11- 60% effort- Fairly light

12- 65% effort

13- 70% effort- Somewhat hard- steady pace

 14- 75% effort

15- 80% effort- hard

16- 90% effort- very hard

18- 95% effort

19- 100% effort- very, very hard

20- exhaustion

The relationship between HR and RPE is

Equipment: bench

Bench: Height for males= 40cm

Bench: Height for females= 33cm

set the metrononr at 90 beats per minute

Step test for 5 miuntes

 You sit down for 15 secounds to count the pulse

Unit of meausrement: ml/kg/min

Advantages: Quick and easy to perform, the equimpment is not expensive and a number of people can perform the test at th same time.

Disadvantages: Different height benches are required for males and females and taller people will find the test easier that shorter people.

There are 20 beats in 15 seconds

Equipment: Cones , stopwatch, meaurseing tape and flat non-slip surface

The height is 10 meters

The length