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ENDURANCE test the Aerobic Energy SystemThe multistage fitness test

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NAME: NARESH JOSHI GENDER: MALE DATE OF BIRTH: 01/03/1989 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. ...read more.


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. ...read more.


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 16.1-15.2 17.9-17.0 Average 18.1-16.2 21.7-18.0 Fair 18.3-18.2 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. ...read more.

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