Physical training

• Reasons for fitness testing before TP

  • show starting level of fitness
  • to provide goals
  • to identify strength and areas of improvement
• Reasons for testing during and after TP

  • Monitor improvement
  • identify if training was successful
  • Compare results to averages
• Limitations of fitness testing

  • tests are too general (not sport specific)
  • Dont have competitive conditions
  • some tests need motivation as tiring to complete
  • limitations can lead inaccurate results
• Norms (normative data ) - data collected from large sample used in charts etc
• Test of agility - Illinois agility test
• Illinois agility test equipment

  • flat running area
  • cones
  • measuring tape
  • timer
• Illinois agility test procedure

  • Set up course
  • Lie face down on floor by first cone
  • On “go” run round course as fast as possible
• Illinois agility test set up

  • 9m height
  • 5m width
  • 4 cones in each corner
  • 4 cones down the middle with gap in between
• Test for speed - 30m sprint test
• 30m sprint test used by performers who need to run fast for short am of time

  e.g 100m sprinters
• 30m Sprint equipment

  • flat running area
  • measuring tape
  • timer
• Test for (hand-eye) coordination- wall toss test
• Wall toss test used by performers who need to use two or more body parts

  e.g badminton players
• Wall toss test equipment

  • wall
  • tennis ball
  • timer
• Test for reaction time - ruler drop test
• Ruler drop test used by performers who need to respond to a stimulus quickly

  e.g 100m sprinters
• Test for cardiovascular endurance - multi stage fitness test
• multi stage fitness test used by performers who need to supply oxygen to lungs for long time

  e.g games player
• Multi stage fitness test equipment

  • flat running area
  • recording of bleep
  • measuring tape
  • cones
• multi stage fitness test needs a length of 20m and cones marked out at each end
• Multi stage fitness test procedure

  • measure out 20m
  • place cones to mark distance
  • start audio recording
  • run from one end to other reaching opposite end before the bleep
  • as time increases bleeps get faster
• test for balance - stork balance test
• stork balance test used by performers who need to maintain thier centre of mass

  e.g games player
• stork balance test procedure

  • hands on hips
  • place non balancing foot against other knee
  • raise heal so balance in toes
• test for strength - handgrip dynamometer test
• hand grip dynamometer test used by performers who need to apply a force against resistance

  e.g rock climbers
• hand grip test procedure

  • adjust grip to fit hand
  • keep your arm beside and at right angle to body
  • squeeze handle as hard as u can
• test for maximal strength - one rep max test
• one rep max used by performers who need short bursts of maximum force

  e.g rugby players
• test of flexibility - sit and reach test
• sit and reach test used by performers who need a wide range of movement

  e.g gymnasts
• sit and teach test procedure

  • sit w legs straight and soles of feet against box
  • palms face down reach as far as possible
  • record distance reached
• test of power/explosive strength - vertical jump test
• vertical jump test used by performers who need to perform strength activities quickly

  e.g sprinters/rugby players
• vertical jump equipment

  • wall
  • ruler
  • chalk
• test for muscular endurance- sit up bleep test
• sit up bleep test used by performers who need to use repeated muscle contractions

  e.g football players
• Principles are the things you need to consider when planning your training program
• Principles are:

  S- Sport

  P

  O - progressive overload

  R - reversibility

  T - Tedium
• Specificity:

  • means matching training to the particular requirements of the sport
  • Application - a rower could plan training around using a rowing machine