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We test fitness levels for a number of reasons. Testing

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Testing We test fitness levels for a number of reasons. Firstly, it shows us if we have improved our overall fitness levels, and if certain training has had an advantage. It is possible to test specifics aspects of fitness. This is very important to me doing my training programme, as the testing I do before and after the programme will give me an idea of how successful the training methods I followed were. Most fitness tests are linked with endurance, flexibility or strength. You can also test non-physical aspects, such as resting heart rate etc. Testing can also identify where your weaknesses are, and what needs improving most. When do we test? We carry out our tests both before and after our training programme. This way we can see if the training programme has had a good effect on us and our fitness. Ideally, when testing you resting heart rate, it should be when you have just woken up, as this is when it will be lowest. ...read more.


Reactions Avoiding someone about to walk into you Ball heads towards you Timing Avoiding someone in corridor Catching a ball Warm up and Cool down A proper Warm up and Cool Down is absolutely essential in any training programme. A typical training session should consist of a warm up, a fitness phase, a skill phase and then a cool down. A good warm up; * Helps prevent injuries * Increases blood flow to working muscles * Increases breathing rates * Raises the body and muscle temperature * Assists to stretch muscles, ligaments and connective tissues * Will prepare you psychologically for the effect to follow The warm up should be specific to the type of activity you are doing, and you should aim to warm up the appropriate major muscle groups. During my warm up, I will carry out a number of stretches that will be specific to what I am training. The two types of stretches are; Static, where you hold it, and Ballistic, where you 'bounce' the muscle. ...read more.


2) Use other arm to hold onto elbow and pull back 3) Continue until mild stretch is felt 4) Hold and repeat I will then go into my fitness phase, where I will work on the particular aspect of fitness which is most appropriate for the physical activity I am training. This will lead me onto my skill phase. During the skill phase, I will concentrate on improving my in game skills, whether it be working with others, or individually. Once I have done all these, I will end the session with a cool down. Cool down Cool downs are essential after a training session as: * It gradually reduces the intensity of exercise to its normal resting state * It assists the blood to return to the heart, preventing pooling of blood in the muscles, which could lead to dizziness and fainting. * The levels of lactic acid in the blood (formed during exercise) decreases more rapidly during a cool down. This reduces the stiffness and soreness in muscles from exercise After my training programme, I will gently jog for 5 minutes, and then carry out the same stretches as in the warm-up. ...read more.

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