Sports Science Controlled Assessment - analysisng my health and fitness. How I can improve.

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Sports Science Controlled Assessment Stage 2

  1. Healthy Active Lifestyle

  • A healthy active lifestyle includes:
  • Eating a balanced and healthy diet
  • Taking regular exercise
  • Maintaining a healthy weight
  • Not smoking – which greatly increases your chances of lung, throat and mouth cancers, and also places greater stress on the heart.
  • Sensible alcohol intake – as alcohol can lead to cirrhosis of the liver, and also cancer of the throat and mouth. It can also lead to excessive weight gain and obesity.
  • Minimising stress
  1. Fitness Tests

  • Handgrip - I scored a result of 55kg for the handgrip test, which is average for my age and gender. The dynaometer is regarded as a good test for overall upper body test.
  • Push Ups – I scored 41 push-ups in one minute. This test is a good test of muscular stamina in your slow twitch muscle fibres.
  •  Standing Long Jump – I scored 1.5m on this test, which is very poor in comparison with the national average for my age and gender. This test is a good indicator of fast twitch muscle fibres, of which I have less in comparison with my slow twitch muscle fibres.
  • Power Lift – I scored 163, which is above average for my age and gender. This test is a measure of muscular power, which is one of my strengths.
  • Sit and Reach Test – I scored 10cm (to the toe line) on this test, which rated average ‘for my age and gender. Flexibility is one of my weaknesses, and is also hereditary, and something I need to improve.
  • 12 Minute Cooper Run - I scored 2800m on this test, which rates as above average for my age and gender. Muscular endurance is one of my strengths as I have mostly slow twitch muscle fibres.        
  • Sit Ups – I managed 40 sit-ups in one minute, which rated average when compared nationally. This also tests muscular endurance, one of my strengths.
  • Stork Test - I recorded 40 seconds for this test, which is average for my age and gender.  This is good for me as balance is not one of my strengths, and is still something that I can improve upon.
  • Multistage Fitness Test – I scored 9.0, which is average for my age and gender. Although I have more slow twitch muscle fibres, and the test is for muscular endurance, I do not have enough fast twitch fibres for the advanced levels of the test. This is something that can be improved. The test was also taken at the beginning of the sporting season, so I was not as aerobically fit is I perhaps could have been.
  • Vertical Jump – I scored 47cm for this test, which is average for my age and gender. This test is a measure of explosive power, which is one of my strengths.
  • Illinois Agility Test – I recorded 17.04 seconds for this test, which is average when compared nationally. This is good for me, as I am not particularly agile, and this score could be improved. Improving my agility could be beneficial to rugby.
  • 30 Metre Sprint – I scored 5.4 seconds for this test, which is average for 16-19 year olds.
  1. BMI

BMI =  =         = 27.6 (overweight)

  • My BMI reading is overweight for my age and height
  • However, BMI readings, especially for a growing teenager, are relative and often unreliable.
  • This is often the case with athletes and sportsmen and women, as muscle weighs more than fat, so a perfectly fit individual can read overweight on their BMI.
  • For example, javelin throwers have a high muscle density, and as a result of this their BMI is high.
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  1. Characteristics of a Balanced, Healthy Lifestyle

  • Eating a healthy and balanced diet – My diet is reasonably healthy and balanced, as I will cover later on in my full analysis of my food diary. Therefore my diet is one of my strengths.
  • Regular exercise – I do take regular exercise at least once a day, at least five days a week but sometimes I do not fulfill the recommended hour of exercise per day.
  • Maintaining a healthy body weight – Although I am slightly overweight for my age at 12 stone ...

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