The Sit Ups Test is conducted as follows:
• Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
• Start each sit up with back on the floor.
• Raise yourself to the 90 degree position and then return to the floor
• The feet can be held by a partner
• Record the number of sits up completed in 30 seconds
My Result: Add your results
Ratings (number in 30 Secs)
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity?
30m Sprint Test - Speed
Equipment: 30m tape measure, stopwatch.
Target Population: Sprinters, jumpers, games players or anyone who is injury free.
Advantages: Poor reactions and starting technique let down result.
Disadvantages: Subject to timing errors.
Procedure: Mark out 30 metres accurately on a flat, non-slip surface. Using a standing start, run from the start line as quickly as possible to the finish line. Have someone start the run and time it to the 100th/see.
My result
Add your results
Ratings (sees)
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity?
Sit and Reach Test — Flexibility
Equipment: Sit and reach box, marking slider.
Target Population: Everyone without injury.
Advantages: Simple to administer.
Disadvantages: Only measures hamstring flexibility
Procedure: Sat down with straight 1egs and the feet flat against a box with a ruler on top of it the subject reaches forwards with their arms and fingers outstretched and tries to stretch past their toes. The length of the stretch is measured in centimetres at the fingertips. Past the toe line is a positive reading. Not reaching the toe line is a minus reading.
Result —Add your results
Ratings (cms)
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity?
Skill Fitness Tests
Illinois Agility Run Test - Agility
The objective of the Illinois Agility Run Test is to monitor the development of the athlete’s
Agility
Resources
For this test you need
• flat surface
• cones
• Stopwatch
• Assistant
The Illinois course
The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres.
4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.
How to conduct the test
The Illinois Agility Run Test is conducted as follows:
• The athlete lies face down on the floor at the start point
• On the assistant’s command the athlete jumps to his/her feet and negotiates the
course around the cones to the finish
• The assistant records the total time taken from his command to the athlete completing the course.
My Result — add your results
Ratings (secs)
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity?
The Ruler Drop Test — Reaction Time
Equipment: Metre ruler
Target Population: Games players.
Advantages: Gives an idea of a sportspersons perception/recognition and movement time to a simple single stimulus.
Disadvantages: This test is open to subjects anticipating the drop or getting cues from the ‘dropper’. Having more trials and taking an average may negate the odd ‘anticipated’ result.
Procedure: With a partner holding a metre ruler at the zero end the subject places their thumb and index finger either side of the 50 cm mark, without touching the ruler. Without warning, the person holding the ruler lets go and the subject must catch the ruler between their thumb and index finger as quickly as possible. The score is the number just above the index finger (to nearest 0.1 cm).
Record the best of three attempts using your dominant and non-dominant hand.
Results Add your results
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity
Stork Stand Test - balance Objective
To monitor the development of the athlete’s ability (balance) in a static position.
Required Resources
To undertake this test you will require
• Warm dry location - gym
• Stop watch
• An assistant
How to conduct the test
to maintain a state of equilibrium
• Stand comfortable on both feet
• Hands on your hip
• Lift one leg and place the toes of that foot against the knee of the other leg
On command from the coach:
• Raise the heel and stand on your toes
• Coach starts the stop watch
• Balance for as long as possible without letting either the heel touch
the ground or the other foot move away from the knee.
• Coach records the time you were able to maintain the balance.
Repeat the test for the other leg.
Results: Record your results
Comments: - Comment on your results – how do you care with the norms, is this an essential component for your activity. Is this a suitable test is there a better/more relevant/ reliable/valid test for your activity?
You also need to include the following
Physiological tests – measuring heart rate using the pulse; breath
volume bags for measuring vital capacity; predictive tests and direct
methods of measuring maximum oxygen consumption.
Physical measures – body fat (skinfold callipers), flexibility, static
strength (dynamometer) and peak flow meter.
Purpose/suitability of exercises
You then need to suggest a way of improving any weaknesses that you have identified through the skill and fitness tests.
Unless you train at a high level for your sport, and this training is so specific that you cannot alter it, you will usually use circuit training — explain what circuit training is and how it can be used to improve both fitness and skill.
Circuit Training
This involves a circuit of exercises being performed one after the other. Each exercise is said to exist at a ‘station’.
Circuits are almost infinitely variable, such that they can be established to cover every aspect of fitness, or be designed to concentrate on one specific aspect of fitness, such as strength, anaerobic power, aerobic capacity, local muscular endurance, etc.
The number and variety of work stations, the number of repetitions required, and the length of the rest interval can all be adjust to suit the performers involved.
Usually, circuits are designed to last 20 - 30 minutes, with consecutive stations designed to stress different muscle groups and/or different aspects of fitness, so as to spread the fatigue. Normally, performers undertake 2-4 laps of the circuit, with whatever rest interval is decided between laps and/or stations.
Add more notes about circuit training here — its benefits, how it can improve your performance in your actively, and can he made to include skill development
You also need to write about other training methods , continous and interval training
Why is circuit training agood way for you to train?
Research suitable exercises that could be used in your circuit to improve your weaknesses — these should include exercises to improve the fitness components that you are weak at, as well as exercises to improve skills.
Each exercise must be just justified — a reason given as to why it is a suitable exercise for your circuit This part should also detail the muscles being used in that exercise, and how some of the exercises may improve your skill levels.
The circuit should be 8 - 10 stations, 1+ laps, and you are going to do this circuit 2 times a week for 5 weeks — there is a minimum requirement to complete 10 sessions.
A good way to describe the programme is to use a table
My Circuit Training programme
Add details of your circuit training programme here
You need to justify— give a reason for — each station in your circuit
Application of theory
You need to include information about the principles of training — this has been partially done for you -see below.
Principles and Methods of Training
Training is undertaken by some individuals to improve performance through skill development, and/or physical fitness. Other individuals take part in training as an activity in itself, often within a health-related fitness programme.
Training must be seen as a long-term commitment. The changes that are associated with training, whether physiological or psychological, take time to develop. The human body responds to training through adapting to the stresses placed upon it, but the adaptation response is not immediate, it takes place over periods of months rather than days or weeks.
The main principles of training are specificity, progressive overload, adequate recovery, Periodisation, reversibility and overtraining.
The effects of training are very specific to the system being used for that training. As a simplistic example, in order to improve swimming ability you need to swim, jogging will have little benefit. Similarly, in order to improve sprinting ability you need to sprint, long distance running will have little benefit because the energy system, skill involved and muscle fibre type used, are not being stressed in an appropriate way.
In order to make sure that training is specific to the activity concerned, the relevance and the choice of training exercise needs to be considered.
The following questions should be considered:
• Does the training exercise stress the appropriate energy system - the same one as is used in the activity being trained for?
In many games for example, all three energy systems are involved to differing extents, and each needs to be stressed to some degree during training.
• Is the type of muscle fibre being stressed during training the same type as is used during the chosen activity?
Similarly to the above, some activities involve using different types of muscle fibre types.
• Are the skills being practised relevant to the chosen activity? Because learning theory tells us that the development of a stronger bond between the stimulus and the response (muscles) will occur through practice, and similarly there will be the development of a more efficient use of the muscles in a sequence (motor programme) required by the stimulus.
In many activities, training involves a conflict between skill and fitness, since fatigue caused by training is known to affect skilled performance. Hence the tendency to separate skills training from fitness training, but taking the idea of specificity to its extreme, then if an activity involves performing skills when fatigued, they should be practised when fatigued!
In order for a training programme to be successful, it must develop the specific physiological capabilities required to perform a given sports skill or activity. One of the more important physiological capabilities related to sports skills and to exercise in general, is the supplying of energy to the working muscles.
Energy provision broadly falls into two main groups — aerobic and anaerobic. Training should thus emphasise the appropriate energy system being used; anaerobic for sprinting and aerobic for long distance/duration activities.
Similarly, swimming training programmes have been found to have effects that are specific to swimming. For maximal training benefits therefore, the mode of exercise used during the training sessions should be consistent with that used during the performance of the skill in question.
Another type of specificity relates to the muscle groups used during the training programme. In simple terms, if the performance demands leg power, then the training should be designed to increase leg power, and not arm power
The effects of training are specific not just to the muscle groups, but to the movement patterns of these muscle groups as well. In other words, neuromuscular training appears to be motor-skill specific.
Accordingly, training programmes should contain, whenever feasible, exercise activities related as closely as possible to those actually performed during the execution of the sports skill in question. Motor-skill specificity may be best seen in athletes who participate in back-to-back seasonal sports. The footballer, who is in excellent condition for playing football, finds the change in fitness requirements for cricket very demanding at the start of that season.
Specificity of my training
How is your training programme going to fit into the ideas described above how are you going to train the appropriate muscles and movements, while at the same time making sure you train the same energy systems as your activity requires? You should explain here how your training programming is specific to your activity.
Add your comments here about how you have made your training programme specific to your chosen activity
Overload is the name given to the idea that training activities are harder, more intense or lengthier than the normal activity that the individual is used to. Overload is achieved by increasing the frequency, intensity or duration of training.
Overload produces stress within the body, and the body responds by adapting to become more capable of coping with the stress. Overload must be interspersed with suitable recovery so that the body may have time to adapt to the overload.
Overload by adjusted by varying the intensity at which the performer works. There are many ways of varying intensity, but the major methods involve increasing or decreasing one or more of the following:
• load • sets
• repetitions • recovery
• range of movement • frequency of the sessions
• duration of effort • speed
Frequency Duration and Intensity of Training
Frequency means how often. For most endurance athletes, 4-5 days per week are suggested. For non-endurance athletes, 2 -3 days per week - to allow full recovery. Exceptions would include the explosive sports, where 5-6 sessions a week are better, with alternating hard and easy sessions.
Duration means how long. To be effective, training should last at least 8-10 weeks.
Intensity means how hard. For endurance programmes, the level of the heart rate can be a good guide, used as a percentage of the maximum heart rate. Where max HR = 220 — age
The percentage of max HR used then depends on the fitness level of the performer, but 80-85% of max HR should be a realistic target for the fit.
Applying the principles of Overload
How often, how long and how hard are you going to train for? Usually it’s twice a week for about an hour each session. But the hard part is how hard. You need to give a rough guide to how many of each type of exercise you expect to achieve in you first session — this then becomes your session aims. You can get a rough calculation from the followingWeights How Much How Often
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted in one repetition is generally referred to as one repetition maximum (1RM)**. The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:
- 60% - 17 reps
- 65% - 14 reps
- 70% - 12 reps
- 75% - 10 reps
- 80% - 8 reps
- 85% - 6 reps
- 90% - 5 reps
- 95% - 3 reps
- 100% - 1 rep
How Many
The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:
- 1RM to 3RM - neuromuscular strength
- 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
- 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
- 12RM to 20RM - muscle size and endurance
Rest Interval between sets
The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period, including:
- Type of strength you are developing
- The load used in the exercise
- Number of muscle groups used in the exercise
- Your condition
- Your weight
A recovery of three to five minutes or longer will allow almost the complete restoration of ATP/C
In order to allow the body to increase its capacity for fitness development, it is necessary to make sure that as fitness improves, so training must get harder. This is the idea of progressive overload.
Hence, after each session you may need to change the duration or intensity of the programme — this is your evaluation
The type of training that is used also varies considerably. The body’s own weight might be employed to provide resistance, as is found in circuit training (push-ups, sit-ups etc.), or gravity might provide the resistance as in hill or stair work.
By varying the amount of recovery to the amount of exercise will produce overload and allow the athlete to train at a high level for long periods. This is interval training. With increasing fitness, the work period in increased as the rest period is decreased, thus increasing the training volume.
If insufficient rest is permitted between bouts of training then over training occurs, which will lead to a decrease in performance in exactly the same way as a lack of overload and too much rest will not produce sufficient adaptation.
To ensure adequate recovery following training, most good training routines follow a cycle of intensities called periodisation. This might involve training for three hard sessions followed by an easier one, or three hard weeks followed by an easier one, or even three hard years leading up to a major competition (the Olympics) followed by an year of reduced training.
Seasonality is also important. The type of training attempted during the close season (out of season) will be different from that attempted during the playing season.
How is your training programming affected by Periodisation and seasonality (idea of training being different at different times in the year,). How does your training programme fit into your activities playing season?
Safety considerations
You need to include a warm up and warm/cool down for each training session. The exercises involved need to be described in detail (use diagrams), and must also include the names of the muscles involved and also the type of stretching involved. This part is illustrated below you can make it specific to your programme
Warming up
To help prevent sprains and strains, warming up exercises are a must. Listed below are a number of exercises you should do BEFORE the start of an exercise programme. Doing exercises 1-12 will take approximately 9 minutes. Before starting the exercises, jog, cycle, skip, or run on the spot for 3-5 minutes to get the large muscle groups warmed up
I. Calf Stand a little ways from a solid support and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back fiat. Be sure to keep the heel of the straight leg on the ground and toes pointed straight ahead or slightly turned in and hold the stretch. DO NOT BOUNCE.
2. Calf and Achilles tendon: Lower your hips downward as you slightly bend your knee. Be sure to keep your back flat., Your back foot should be slightly toed-in or straight ahead during the stretch. Keep your heel down. This stretch is good for developing ankle flexibility. The Achilles tendon area needs only a SLIGHT FEELING OF STRETCH.
3. Groin, hamstrings, front hips: Place the ball of your foot up on a secure support of some kind (wall, fence, table). Keep the down leg pointed straight ahead. Now bend the knee of the up leg as you move your hips forward. This stretch will make it easier to lift your knees.
4. Hamstrings: While looking straight ahead, slowly bend forward at the waist until you feel a good stretch in the back of the raised leg. Hold and relax. Find the easy stretch, relax, and then increase it.
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Inside of upper leg: Turn the foot that is on the ground so it is parallel to the support. Face your upper body in the same direction as your down foot and turn your left hip slightly to the inside. Slowly bend sideways with your left shoulder going toward your left knee. Keep the knee of the down leg slightly bent.
6. Quadriceps and knee: Hold the top of your right foot with your left hand and gently pull your heel toward your buttocks. The knee bends at a natural angle when you hold your foot with the opposite hand. This is good to use in knee rehabilitation and with problem knees.
7. Lower back: From a standing position, squat down with your feet flat and toes pointed out at approximately 15’ angles Your heels should be 4-12 inches apart, depending on how limber you are. The squat stretches the front part of the lower legs, the knees, back, ankles, Achilles tendons and deep groin. Keep knees to the outside of your shoulders. Knees should be directly above the big toes in this squat position. DO NOT GO INTO A FULL SQUAT.
8.Groin area: Put the soles of your feet together and hold onto your toes. Gently pull yourself forward, bending from the hips, until you feel a good stretch in your groin. You may also feel a good stretch in the lower back.
DO NOT MAKE INITIAL MOVEMENT FOR STRETCHING FROM HEAD AND SHOULDERS. Move from the hips. Try to get your elbow on the outside of your legs for stability and balance.
9. Upper back, lower back, side of hips, and rib cage: Sit with your left leg straight. Bend your right leg, cross your right foot over and rest it to the outside of your left knee. Then bend your left elbow and rest it on the outside of your upper right thigh, just above the knee. During the stretch, use the elbow to keep this leg stationary with controlled pressure to the inside. Now, with your right hand resting behind you, slowly turn your head to look over your right
shoulder and at the same time rotate your upper body toward your right hand and arm. As you turn your upper body, think of turning your hips in the same direction (though your hips won’t move because your left elbow is keeping the right leg stationary).
This should give you a stretch in your lower back and side of hip. Don’t hold your breath breathe easily.
10. Front of hip: Move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This excellent for lower back problems.
11. Triceps and top of shoulders: With arms overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Do it slowly. DO NOT USE DRASTIC FORCE TO LIMBER Up
12. Shoulders, back, chest: Hold on to a fence or both sides of a doorway with your hands behind you at about shoulder level. Let your arms straighten as you pull forward. Hold your chest up and chin in.
There also needs to be a statement about other safety considerations, such as equipment checking prior to any circuit training session and you need to discuss how each exercise should be performed to avoid injury. Back straight for lifting hydration etc minimum four.
Other safety considerations that are specific to you such as how your age health or gender may affect how you attempt exercises eg asthma injuryetc
You also need to talk about your health (asthma, allergies, etc,) and any injuries that might need to be considered.
General safety issues for any training programme eg kit chewing jewellery etc minimum four
The programme
This would mean giving detail as to the number of repetitions done at each station, and a clear description of how each exercise was completed (method,).
This should be written up as a diary — see example
After each session there needs to be an evaluation — how did it go. You need to appreciate that the circuit you develop and undertake will not be perfect. It will need adjusting. Some exercises will be too hard and/or too easy —you need to say which (and why) and to suggest how you will adjust the programme for the next time. This is where you need that detail of what you managed.
So for example — if your circuit includes sit ups and you managed to achieve 40 in one minute without the slightest feeling of fatigue, you need to make them harder next time —maybe changing you leg position or arm position. On the other hand if you only managed 3 in one minute — then the exercise I obviously too difficult and you need to adjust it to an easier one.
Evaluation of programme
When you have finished the whole programme you need to summarize the benefits that the sessions had for you.
This will need to in include the re—testing of the fitness and skills tests that you initially undertook, The differences between the initial results and the final results for each test need to be commented on use figures — did you improve, did it help your performance, was it a suitable test (reliable or valid)
Did the program achieve what it set out to achieve — this means referring hack to your original aims. Were the tests suitable — should you have included others, were some not specific enough — why not
Eg Yes I can hold off players better at football or no I cannot. Why
Were the training methods that you used suitable/ideal in other worth was circuit training the best means of improving your fitness — if not what else could you have done. This needs to be discussed and also suggestions made how the tests and/or programme could be improved upon.
Appraisal of programme
This needs to include detail of how you used training theory — specificity, overload, duration intensity, frequency, reversibility, progression etc. to work out your programmes and was the programme intensity and /or frequency perfect or could there have been some adjustments give examples from your ongoing evaluations
You need to discuss whether the PEP was a success or not and whether the programme could be used again.
When it is used again, what modifications would you suggest to anybody else undertaking this same programme.ie I would work at 50% intensity instead of 60%
What effects did the programme have on you performance in your activity — did you find that you played better — have you got any evidence that you played better — more goals, coaches comments?
