NAME: NARESHJI BOB
GENDER: FEMALE
DATE OF BIRTH: 04/09/1989 AGE: 16
HEIGHT:
WEIGHT: 58KG
HEALTH PROBLEMS: N/A
SPORTS I REGULARLY TAKE PART IN: CRICKET, I play cricket at club level.
FACILITIES AVAILABLE: In my area there is a local gym (fitness first). The gym has the basic facilities such as cardio vascular and muscular machines of high quality:
--> Cardiovascular and muscular; "Our Cardiovascular and muscular exercise programmes to enable you to improve your lifestyle, health and general wellbeing. Exercise is great for weight loss, shaping and toning and is in fact the only way to lose weight in the right places and keep it off! Our spacious, air-conditioned gymnasiums are fully equipped with the latest equipment, and with three personal one-to-one sessions with our experienced Fitness Instructors."
--> Sauna; "Sit back, relax, chat with friends and unwind in the luxurious warmth of our saunas. Whether you enjoy the dry heat of the sauna or the climate of the steam room, the experience will leave your body and mind totally replenished. With a clearer mind and a healthier body, you will be ready to face the world again!"
--> Spinning room; "Taking our clubs by storm, we've now dedicated spinning rooms in many of our clubs. Spinning is a fun and exciting-bike based aerobic workout ideal for all fitness levels."
ENDURANCE test
the Aerobic Energy System
The multistage fitness test
Cardiovascular endurance, or aerobic fitness, is the ability to exercise continuously for extended periods without tiring, and is an important component of many sporting activities. A person's aerobic fitness level is dependent upon the amount of oxygen which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen. The best test for aerobic fitness is the maximal oxygen uptake (VO2max) test.
As this test can be expensive and time consuming, many other simpler tests have been designed to predict a VO2max score. The many tests for aerobic fitness can be divided into either maximal or sub maximal tests. Stressing the body by exercising to exhaustion, as in the maximal tests, is sometimes not appropriate; therefore the sub maximal tests which are less demanding (and also usually less accurate) can be used.
I will be doing a bleep test formally known as the multistage fitness test.
Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' tests. The time between recorded beeps decrease each minute (level). There are several versions of the test. The multistage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness.
Scoring: The athletes score is the level ...
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I will be doing a bleep test formally known as the multistage fitness test.
Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' tests. The time between recorded beeps decrease each minute (level). There are several versions of the test. The multistage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness.
Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording.
Equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, pre-recorded audio tape, tape recorder, recording sheets.
Other considerations: As the audio-tapes may stretch over time, the tapes need to be calibrated which involves timing a one-minute interval and making adjustment to the distance between markers. The recording is also available on compact disc, which does not require such a stringent calibration, but should also be checked occasionally. This test goes by many names, though you need to be careful as the different names also may signify that these are different versions of the test. Therefore you need to be wary when comparing results or comparing to norms.
STRENGTH POWER Anaerobic Energy System Tests
Vertical Jump Test (Sargeant Jump) Description / procedure: I will stand side on to a wall and reach up with my hand that is closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. I will then stand away from the wall, and jumps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the reach height and the jump height is the score. I will record the best of two attempts is recorded. The jump height Jump is usually recorded as the score in distance. The table below provides a ranking scale for adult athletes based on my observations, and will give a general idea of what is a good score.
rating
males (cm)
females (cm)
excellent
> 70
> 60
very good
61-70
51-60
above average
51-60
41-50
average
41-50
31-40
below average
31-40
21-30
poor
21-30
1-20
very poor
< 21
< 11
Equipment required: measuring tape or marked wall, chalk for marking wall (or timing mat).
Sprint or Speed Test
Description / procedure: The purpose of this test is to determine maximum running speed. It involves running a single maximum sprint over a set distance, with time recorded. This will be conducted over 50 meters track. Starting from a stationary position, with no rocking movements. I will be having a practice and warm-up first, and some encouragement to continue running hard past the finish line.
Equipment required: measuring tape or marked track, stopwatch.
Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.
rating
men
women
very good
< 4.80
< 5.30
good
4.80 - 5.09
5.30 - 5.59
average
5.10 - 5.29
5.60 - 5.89
fair
5.30 - 5.60
5.90 - 6.20
poor
> 5.60
> 6.20
* Note that the times above are for a run of 35m (in seconds)
SIT UPS
I will be doing as many sit-ups as I can in 30 seconds.
Starting Position: Lie on the floor with your knees bent, feet flat. Your hands should rest on side of my head.
Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor.
Minute Sit up Test (Men)
Age
8-25
26-35
36-45
46-55
56-65
65+
Excellent
>49
>45
>41
>35
>31
>28
Good
44-49
40-45
35-41
29-35
25-31
22-28
Above average
39-43
35-39
30-34
25-28
21-24
9-21
Average
35-38
31-34
27-29
22-24
7-20
5-18
Below Average
31-34
29-30
23-26
8-21
3-16
1-14
Poor
25-30
22-28
7-22
3-17
9-12
7-10
Very Poor
<25
<22
<17
<9
<9
<7
Press ups
Description / procedure: Can be the total number of push-ups completed or the number completed in a set time period. The starting position is with the hands and feet touching the floor, the body and legs are in a straight line, the arms extended and at right angles to the body.
Scoring: The number of correctly completed push-ups is recorded.
Equipment required: floor mat, timer
Press up Test (Men)
Age
7-19
20-29
30-39
40-49
50-59
60-65
Excellent
>56
>47
>41
>34
>31
>30
Good
47-56
39-47
34-41
28-34
25-31
24-30
Above average
35-46
30-39
25-33
21-28
8-24
7-23
Average
9-34
7-29
3-24
1-20
9-17
6-16
Below average
1-18
0-16
8-12
6-10
5-8
3-5
Poor
4-10
4-9
2-7
-5
-4
-2
Very poor
<4
<4
<2
0
0
0
Flexibility Tests
Sit and Reach Test
Description / procedure: This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there is no jerky movements and that the fingertips remain level and the legs flat.
Scoring: The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeat twice and record the best score. The table below gives you a guide for expected scores (in cm) for adults.
men
women
super
> +27
> +30
excellent
+17 to +27
+21 to +30
good
+6 to +16
+11 to +20
average
0 to +5
+1 to +10
fair
-8 to -1
-7 to 0
poor
-19 to -9
-14 to -8
very poor
< -20
< -15
Equipment required: sit and reach box (or a ruler can be used, held between the feet).
Reliability: The reliability will depend on the amount of warm-up allowed, and whether the same procedures are followed each time. Most norms are based on no previous warm-up.
Agility tests
Agility is the ability to change body position or direction of the body rapidly. This ability is measured with running tests that require the subject to turn or start and stop. Agility is also influenced by balance, coordination, position of centre of gravity, running speed and skill.
Illinois Agility Test
Description: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. 4 cones are used to mark the start, finish and the two turning points. Another four cones are placed down the centre an equal distance apart. Each cone in the centre is spaced 3.3 meters apart.
Procedure: Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
Equipment required: flat non-slip surface, cones, stopwatch, measuring tape.
Results: The table below gives some rating scores for the test
Rating
Males
Females
Excellent
<15.2
<17.0
Good
6.1-15.2
7.9-17.0
Average
8.1-16.2
21.7-18.0
Fair
8.3-18.2
23.0-21.8
Poor
>18.3
>23.0
Cardio vascular endurance
Perform this sequence of stretches only after you have warmed up the muscles; remember that your warm-up is the key to unlocking tight muscles, which is the cause of injury. Read the notes on how to warm-up prior to performing these stretches, and also the information on stretching techniques, for those new to stretching.
Hold each stretch for a minimum of 20-30 seconds, breathing slowly through your nose, aiming to exhale out through your mouth as you ease into the stretch.
Muscular strength is the ability of a muscle or muscle group to generate maximal force, whereas, muscular endurance describes the muscle's ability to exert successive sub maximal force for a certain period of time. Initially, personal trainers need to determine whether to test for strength or endurance, and then select the appropriate assessment. Strength and endurance are specific to the muscle group, speed of the contraction, type of contraction, and joint angle being tested (Heyward, 1991). For optimal measurement and assessment, the testing should be very similar to the muscular fitness training.