Fitness Test 2 : Press Up Test
Results for Women
Personal Score : 12
My results for the press up test was average. Press ups exercise the pectoral muscles and triceps therefore press ups would improve my power.in sport power would help throw or hit a ball further. To improve my score I would need to strengthen my triceps and to do this I would begin weight training. I would need ti increase the frequency of my training as the weeks progress and I would need to gradually need to raise the intensity e.g from twice a week to three times a week. Also to make my training specific I would do tricep dips.
Fitness test 3: Illinois agility run
Results
Personal Score: 17.9 seconds
My result for the Illinois agility run was good. Good agility can help me dodge defenders in netball and basketball. to improve my agility I could use an agility ladder. The main objective of agility ladder programs is to promote a wide range of different foot and movement patterns. Through practice these movements will become second nature and the body will be able to respond quickly to various sport specific movement patterns. To improve my agility I would also need to improve my speed, balance, co-ordination and strength as these are component parts of agility. To improve these I could use the circuit training method.
Fitness Test 4: 30m Sprint Test
Results
Personal Score: 6s 43
My score for the 30m sprint test was fair. The test is measuring my speed and the power in my leg muscles (hamstrings, quadriceps and gastrocnemius), therefore to improve my sprint score I would need to strengthen my leg muscles and increase my power. To improve my power and speed in my legs I could start going to the gym and doing weight training such as bench presses to make my training specific. I could then begin to increase the frequency e.g going to the gym more often. To improve my speed I could do shuttle runs and shorter sprints, gradually increasing the distance. Increased speed and power would help in sports such as netball, basketball and badminton as it could help