unit1-fitness testing and training (2)

8/11/2019 Unit1-Fitness Testing and Training (2)

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Fitness Testing and Training

Learning objectives

To understand fitness components needed to achieve

sporting excellence.

To describe lifestyle factors that contribute to training and

performance.

To understand how to test own fitness levels and

psychological factors that effect performance.


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You are a badminton coach. You will need to think

about your performers fitness requirements and

possible training methods to use with them. As a

coach you should also consider:

Psychological factors that might affect performance.

Ways of testing fitness and analysing the results.

What lifestyle factors could contribute to yourathletes performance levels.

Scenario


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Components of fitness

Components of fitness can be used separately or in

combination with each other.

6 components of physical fitness:


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The ability to exert a large amount of force in a single

maximum effort.

Muscular strength can help in a number of sports. Can you

name any?

Muscular Strength


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The ability of the cardio-respiratory system to supply

oxygen to working muscles during sustained physicalactivity

Aerobic Endurance

The cardio-respiratory system deals with the heart, lungs

and blood vessels of the body. Training increases the

efficiency of the heart to transport oxygen to workingmuscles.


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Also known as stamina means that the muscles keep

working for a long time without getting tired.

Essential for long distance events.

Muscular Endurance

The ability to use voluntary muscles, over long periods of

time without getting tired


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SpeedTime taken to cover a set distance

- 100m sprinter OR

- It could be how fast a badminton playercan move their racket to cover a drop

shot

Speed is very important in many sportsit can often be the

thing that separates a good performer from a great performer.

Speed


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Also known as suppleness refers to the ability of the

muscles to stretch and then return to their original position.

It is important for reducing the risk of muscles strains andinjuries.

Flexibility

Having a full range of motion at a joint


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Some body shapes are better suited to certain sportsthan others.

Describe the ideal body composition for the followingsports.

A. BasketballB. Horse RacingC. FootballD. Swimming

Body Composition

The proportion of body weight that is fat, muscle and

bone


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Components of SKILL-RELATEDFitness?

Everyones fitness level will differ depending on the

particular sports they play. Each activity has it own set offitness requirements that the individual must meet in order

to compete with others.

The following are the

5 main components

of skill-related fitness:


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Agilityis the ability tochange direction quickly

Athletes with good

AGILITY keep their entirebody under control

throughout.

Agility

Agility is especially important in sports that require a sharp

movement or turn. i.e. goal keeper


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Balanceis the ability of the performer to retain their centre

of mass over their base of support without falling

Balance can be:

staticfor example,handstand

dynamicfor example,

keeping your balance on a

board i.e. skateboard, surfing

Balance

Can you think of any other examples?


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Coordinationis the

smooth flow of a

movement needed to

perform efficiently and

accurately

E.G. an effective tennis

stroke requires

coordinating footwork andarm action.

Coordination



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Reaction timeThe time between the presentation of

a stimulus and movement

A stimulus could be anything from a starting gun to a sudden

side-step by an opponent.

For example, how quickly

a table tennis player

reacts to a serve.

Reaction time



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Poweris a combination of

strength and speed

Power = Force Distance

Time

Power is important in explosive

events like throwing and

sprinting.

Power is vital to getting a good

start in short races.

Power


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Sport Specific Fitness Components

What components of fitness are required for each sport

pictured below?


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Body Composition and Sports Performance

Somatotyping is a method of determining an individuals

body shape

Body shape is determined genetically (born with it). It can

be improved but not dramatically changed


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3 Basic Somatotypes

1. ENDOMORPHWide hips and Narrow shoulders

Shot putters, sumo wrestlers.

2. MESOMORPHNarrow hips and broad shoulders

Tennis, rugby, sprinters & swimmers

3. ECTOMORPHNarrow hips and shoulders

High jumper, marathon runner


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Somatotype is important, it may mean that you are better

suited to one sport more than another.

Somatotypes

Many people are a normalshapenot an extreme body

type.

You can be a mixture of bodytypes.


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You are now ready to complete Task 1

TASK 1

M1 - explain the fitness requirements for achieving

excellence in a selected sport.

P1 - describe the fitness requirements for achieving



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Fitness Training MethodsThere are a variety of training methods which different

performers might use.

Component of Fitness Training Method (s) Used

Flexibility Static and Dynamic Stretching,

Ballastic, PNF Training.

Muscular Strength Machine and free weights, circuit

training and plyometrics.

Speed 30 metre Sprints, hill sprints.

Muscular Endurance Continous training, Fartlek training

and interval training.


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Plyometrics is one method of strength training that can be

used to improve power or muscular strength.

e.g. Good for long jumpers, 100 m sprinters or basketball

players

Plyometrics Training

Strength gains through

plyometrics usually takesabout 8-10 weeks.


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Static stretching can be active or passive.

In active stretching, the performer works on one joint,

pushing it beyond its point of resistance (lengthening the

muscles)

Flexibility Training

In passive stretching,the stretch occurs

with the help of an

external force, such

as a partner, gravityor a wall.


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Ballistic stretching involves performing a

stretch with swinging or bouncing movements

to push a body part even further.

Flexibility Training

PNF (proprioceptiveneuromuscular facilitation) is

where the muscle is

contracted isometrically for a

period of at least 10

seconds. It then relaxes and

is stretched again, usually

going further the second

time.


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Circuit training is a series of exercises completed one after

another. It is a very good way of developing general fitness.

Circuit Training


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This training involves periods of work followed by periods ofrest.

i.e. Sprint for 20 metre + walk back to start.

What athletes/performers would benefit from this method of

training?

Interval Training


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It is a combination of running, cycling speeds. i.e. 1 lap

at 50% max, 1 lap walking, 1 lap at 80%

Fartlek Training

Works on both

aerobic and

anaerobicfitnessdue to the

varying

intensities.


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Continuous Training

Involves a steady but regular pace. i.e. Jogging. It is

important to maintain heart rate in the training threshold(60-80% of MAX)

Activities can includes running, walking, swimming, rowing

or cycling.


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P2 - Describe three different fitness training methods

used to achieve excellence in a selected sport.


TASK 2


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Lifestyle Factors

To succeed in sport performers must consider all aspects

of training and lifestyle factors.

Stress:

Stress can have a negative or positive effect on individuals.

Everybody differs!!

Stress usually occurs if the

performer thinks they are

unable to do an activityor exercise.


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Eustress

Eustress is a positive form of stress. Perfomers can enjoy

testing themselves to the furthest possible extremes andreaching there potential.


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Drugs

All drugs have a side effect and can be harmful to a

persons health. Drug abuse is illegal and if tested positivecan be banned from sport.

Here are some examples of banned substances:


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Beta blockers:

e.g. Atenolol (Alcohol has a similar effect)

Effect: slows heart rate, calms and steadies hands

Athletes: Shooting (target sports),

Snooker

Side effects: Reduces heart rate so low that heart may

stop, low blood pressure and causes tiredness

The beta-blocker drugs 'sit' on receptors and stop ('block')

the receptor from being stimulated.


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Anabolic steroids:

Effect: Repair body tissues after stress, promote muscle

growth, ability to train harder with less fatigue

Athletes: Athletics (power events) e.g.

.... 100m, Shot Putt

Side effects: Females develop male features. Liver &

heart damage.

Artificially produced testosterone (MALE

HORMONE).


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Diuretics:

Effect: Rapid weight loss

Athletes: Boxers, Jockeys

Side effects: Dehydration, Dizziness or light headed

Remove fluid from the body.


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Stimulants:

Effect: Reduces tiredness, increased alertness &

endurance

Athletes: Any event with a sprint

start, Boxing,

Side effects: Raise blood pressure, hide

symptoms of fatigue & addictive

Stimulate the body physically and mentally. (Tea, Coffee,

Cocaine)


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Smoking

Smoking and consuming alcohol is legal but becoming less

socially acceptable (smoking ban 2007). Both have harmfulside effects and can effect performance capacities.

Nicotineis taken into the blood stream through smoking.

It is an addictive drug, which raises the heart rate and blood

pressure


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Lung cancertars are deposited in the lungs, making them

less efficient and can lead to cancer

Increased risk of heart disease

Carbon monoxide reduces the effectiveness of the

oxygen-carrying capacity of haemoglobin.

- therefore reduced levels of fitness

Smoking and health


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Sleep

Sleep is vital. Young athletes need at least 8-9 hours sleep

a night. This allows the body rest and recovery from trainingand performance.


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Everyone needs to eat a balanced diet, depending on the

physical demands of the sport. Good diet and nutrition willreduce health risks.

The diet of a rower would be totally different from that of a

Sumo wrestler!!!

Diet


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A balanced diet

A balanced diet consists of the following components:


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Other factors to consider could include:

Activity Levels

Gender

Alcohol

Medical history or injuriesWork demands and free time

Other lifestyle factors


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P3 - Describe four different lifestyle factors that can

affect sports training and performance.


TASK 3


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Assessing your own fitness

Before testing your fitness individuals should complete a

consent form.

This form makes sure:

-You know exactly what is required of you.-You understand the procedures and testing.

-You understand you could pull out at any time.


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There are tests for each type of fitness. Fitness testing

measures a performer's ability and is beneficial to both theperformer and the coach in highlighting areas for

improvement.

Fitness Testing

Fitness testing will:Highlight strengths and

weaknesses

Allow progress to bemonitored carefully, through

re-testing and comparison to

norms

V lidit d li bilit f t ti


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The two main issues to consider in fitness testing are

validity and reliability.

Validity and reliability of testing

Reliability is a question of

whether the test is

accurate. It is important to

ensure that the procedure

is correctly maintained for

ALL individuals.

Validity relates to

whether the test

actually measures

what it sets out to

measure.

How might you improve validity and reliability?

V lidi f i


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Validity and reliability can be improved by:

The tester should be experienced.

Equipment should be standardised.

Different performers might have differing motivation tocomplete the test to the best of their ability.

Tests should be repeated to avoid human error.

Validity of testing


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P4 - Carry out four different fitness tests for different

components of fitness, recording the resultsaccurately.


TASK 4

T ti A bi E d


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The various methods of evaluating stamina (cardio-

respiratory endurance) include:

- The multi-stage fitness test

- Cooper run

- Harvard step test

TestingAerobic Endurance

The Multi Stage Fitness Test:

The athlete performs a 20m

progressive shuttle run in time with a

beep, to the point of exhaustion. Thelevel reached depends on the

number of shuttle runs completed

and is ascertained from a standard

results table.

T ti A bi E d


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25 m

square


Cooper Run:

The 12 minute Cooper run will test your endurance

capabilities. The testing procedure is simple and very little

equipment is needed. Large groups can be tested together

and standardised data are used for comparison.


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Rules:

Performers run as far as they can for 12 minutes. Each

lap of the grid is 100 m. Pupils to calculate the distancecovered.

The grid below shows the average scores.

T ti A bi E d


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Harvard Step Test:

Performers step onto and off the bench/step continuously

for 5 minutes. (steady pace). Recovery heart rate is then

measured.

Testing Stamina Harvard Step Test


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Gender Excellent Above

Average

Average Below

Average

Poor

Male >90 80-90 65-79 55-64 86 76-86 61-75 50-60


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One simple method of assessing maximum strength is the

handgrip test, using a muscle dynamometer.

TestingStrength

Measures the strength of the

performer hand grip strength in

one action.

Rules:

-No swinging your hand

-Start with your hand up andbring down to side while pulling

in handle

T ti St th


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Gender Excellent Good Average Fair Poor

Male >56 51-56 45-50 39-44 36 31-36 25-30 19-24


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The sit -and-reach test gives an indication of flexibility of

the hamstrings and lower back. This test measures the

range of movement at the hips/torso.

Rules:

-Legs straight with feet touching the box.

-Push marker as far as possible without bending yourknees.

TestingFlexibility

This position

must be heldfor a couple of

seconds

Testing Flexibility


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average

Average Below

average

Poor

Male >14 11 - 14 7 - 10 4 - 6 15 12 - 15 7 - 11 4 - 6


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Performers to cover a straight 30 m from

a standing start. The time taken should

be accurately recorded.

Limitations include possible human error

in the timing, the result may be affected

by the running surface and by theweather.

Here is a table of the average scores:


Average

Average Below

Average

Poor

Male 4.6

Female 5.0

TestingSpeed

Testing Power


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The vertical jump test is a simpler method of assessingpower.

Performers to reach up to highest

point without going onto tiptoes. They

then jump vertically and touch

highest point on the wall/board.

-The score is the difference between

the 2 measurements


Gender Excellent Above average Average Below average Poor

Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm 58cm 47 - 58cm 36 - 46cm 26 - 35cm


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A simple, cheap method of evaluating reaction time is the

ruler drop test.

This measures reaction to a stimulus. Partner to hold anddrop ruler from above performer dominant hand.

Rules:-Fingers of the performer should be

at the 0 cm mark

-The performer should not be able to

anticipate the drop coming.

Excellent Above Average Average Below Average Poor

28cm

TestingReaction Time

Testing Agility


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The performer runs around a 10 m course as fast as they

can between a series of evenly spaced cones.

Performers start at the first cone. On the whistle pupils

should follow the course in the diagram and finish at the

end cone.

Performers are timed

from start to finish.

TestingAgility

Testing Agility


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Gender Excellent Above Average Average Below Average Poor

Male 19.3 secs

Female 23.0 secs


TestingAgility

Testing Balance


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The stork stand is a test used to evaluate

static balance.

Performers start by adopting the stance in

the diagram. The time starts when the

pupils foot in contact with the ground is up

onto tiptoes.

Gender Excellent Above Average Average Below Average Poor

Male >50 secs 50 - 41 secs 40 - 31 secs 30 - 20 secs 30 secs 30 - 23 secs 22 - 16 secs 15 - 10 secs


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The sit-up bleep test assesses muscular endurance of the

abdominals.

The athlete performs sit ups in time with a beep, to the

point of exhaustion. The level reached depends on the

number of repetitions completed.

TestingMuscular Endurance

Gender Excellent Above average Average Below average Poor

Male Level 8 Level 7 Level 5 Level 3 Level 1

Female Level 6 Level 5 Level 4 Level 2 Level 1


Testing Body Composition


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To assess suitability for as particular sport you can

measuring the ratio of the body. Fat levels vary dependingon age and gender.

Measuring fat levels can be done with skin fold callipers.

Measuring fat during a skin fold

test should be done at the

CHEST, ABDOMINALS &

THIGH.

TestingBody Composition



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excellent good averagebelow

averagepoor

NormalMale 60-80 81-90 91-110 111-150 150+

Female 70-90 91-100 101-120 121-150 150+

AthleticMale 40-60 61-80 81-100 101-130 130+

Female 50-70 71-85 86-110 111-130 130+



Testing Body Mass Index (BMI)


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BMI is a general way of working out whether a person is

the right weight for their height.

Use the following formula:

BMI = Weight (kg)

Height (m) x Height (m)

TASK: Calculate your BMI.

TestingBody Mass Index (BMI)

Body mass index (BMI)


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Body mass index (BMI)

Generally the higher the BMI the more % body fat, but elite

athletes with have a high % body mass due to muscle

weighing more than fat.

TASK 5


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P5 - Interpret their test results and personal level of

fitness.


TASK 5

M2 - Explain their test results and personal level of

fitness, identifying strengths and areas for

improvement.

D1 - Evaluate their test results and personal level of

fitness, considering the level required to achieve


Psychological Factors


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Performing to high standards require physical fitness, skill

and a strong mental capacity.


Motivation

Concentration

Arousal and

Anxiety

Personality

Motivation


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Motivation

Intrinsic motivation

This type of motivation happens within the performer. This is

the desire to improve themselves and the enjoyment gained

from success within the performer.

Motivation influences our behaviour. There are 2 categories

of motivation.

Motivation


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Motivation

Extrinsic motivation

This type of motivation relates to receiving rewards for

success and good performances.

e.g. Winning a trophy for a tournament.

The balance between intrinsic and extrinsic motivation are

vital to a performer if they are to be successful.

Arousal


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ArousalWhat is arousal?

An increased state of readiness before performing atask or activity

Forms of Anxiety


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Forms of AnxietyThere are 2 forms of anxiety that a performer may

experience:

Trait Anxiety:

General disposition of a performer to perceive situations as

threatening. Naturally anxious individuals will feel

apprehensive often.

State Anxiety:

This form of anxiety occurs in

particular situation. Linked to

performers mood and

therefore varies from moment

to moment.

e.g. Taking a penalty.

Anxiety


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AnxietyNegative stress is often referred to as....Anxiety

There are 2 types of anxiety:

Cognitive:

Thoughts of worry and concern

over perceived lack of ability tocomplete task. Usually prior to

event (Nervousness +

apprehension)

Anxiety


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Anxiety

Somatic:

Physiological responses. Increase heart rate, sweating,

blood pressure rises, muscle tension. These symptoms

usually reduce once the event has started.

Varying levels of somatic and cognitive anxiety


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Varying levels of somatic and cognitive anxiety

1 week before 1 day 1 hour Start After

High

Low

Levelofan

xiety

Somatic

Cognitive

Personality


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Personality

Whats different about the personality of these people?

What is Personality


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What is PersonalityPersonality is a unique characteristics of an individual.

Knowledge about personality is important to ensureoptimum sporting performance.

Coaches will treat

individuals differentlydepending on the

performers

personality.

This means they willget the best out of

them.

How to Measure Personality


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How to Measure PersonalityInterviewsreflects behaviour patterns in different

situations

QuestionnairesMust be answered honestly and fairly.

ObservationsInvolves watching the performers behaviour

over time

Concentration


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ConcentrationThis is the ability of a performer to process information and

focus.

Information processing happens quickly and the body will

decide whether to act on the information or not.

An overload ofinformation can

have a negative

effect on

performance.

Learning routines and skilful performances


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Learning routines and skilful performances

Example: High Jump can besplit into different learning

phases.

Run up

Take offFlight

When learning a new skill coaches will often break the

movements down into small sub-routines or chunks tolearn.

TASK 6


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P6 - Describe the effects of psychological factors on

sports training and performance.


TASK 6

M3 - Explain the effects of psychological factors on


D2 - Analyse the effects of psychological factors on


unit1-fitness testing and training (2)

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