quzik

• Cooper Test (12 minute run)

  Cardiovascular fitness
• Multi Stage Fitness Test

  Cardiovascular fitness
• Body Mass Index


  Body composition
• 35m Sprint Test


  Speed
• Sit and Reach Test

  Flexibility
• Sit up test


  Strength- abdominals
• Press up test


  Muscular endurance
• Skin Fold Test


  Body composition
• Hand Grip Dynomometer


  Strength
• Wall squat test


  Muscular endurance
• Vertical Jump Test (sargent jump)


  Power
• Alternate wall ball test

  Co ordination
• Stork Test


  Balance
• Ruler drop test


  Reaction time
• Illinois Run


  Agility
• Specificity


  Matching the training or exercise to the needs of the individual.

  
  

  E.g. A shot putter might work on strength.
• Principles of training


  Guidelines that if applied ensure training is effective.
• Progression


  Making training more difficult GRADUALLY over time.

  
  

  E.g. Weightlifter might lift heavier weights.
• Overload


  Making the body work harder than normal in order to improve.

  
  

  E.g. Increase intensity - instead of working at 50% I now work at 75% of maximum.
• Reversibility


  Exercise needs to be maintained otherwise fitness is lost. 'Use it or lose it.'

  
  

  E.g. I was injured and I lost fitness or I stopped training.
• Tedium


  To stay motivated training and exercise must be varied.

  
  

  E.g. Use different methods of training.
• Frequency


  How often you train or develop a specific fitness component.

  
  

  E.g. Instead of training twice a week I now train 3 times a week.

  
• Intensity


  How hard you train.

  
  

  E.g. Instead of doing 10 repetitions I now do 15 and work at 75% of my maximum.
• Time


  The duration you train for.

  
  

  E.g. Instead of training for 30 minutes I now train for 40 minutes.
• Lactic Acid


  A mild poison and waste product which is a result of anaerobic respiration.
• Continuous training


  Method of training mainly used for Cardiovascular Endurance.
• Fartlek training


  Method of training utilising different intensities and different terrains.
• Interval training


  Method of training comprising periods of work and rest.
• Weight training


  Method of training used to improve either Muscular Strength or Muscular Endurance.
• Circuit training


  Method of training often comprising different 'stations' designed to target a variety of muscle groups.
• Cross training or combination training


  Using a variety/combination of different methods of training.
• Nutrients


  The substances in food that our bodies process in order to survive and grow.

  
• Carbohydrates: Function


  Provide the body's main source of fuel, needed for physical activity.
• Carbohydrates: Food sources


  Fruits, bread and grains, starchy vegetables (e.g. potatoes), sugars, pasta, rice. The body's main source of energy.

  
• Fats: Function


  Supply a very concentrated source of energy that you can store in your body for later use.

  
• Fats: Food sources


  Red meats, butter, cooking oils, cheese, bacon.

  
• Proteins: Function


  Help body cells grow. Repair cells and muscle tissue.

  
• Proteins: Food source


  Low-fat meat (such as chicken), dairy, beans, eggs, fish.

  
• Water: Function


  Transports nutrients to cells. Assists in removing waste products from the body. Helps maintain body temperature.

  
• Water: Source


  Drinks and foods with high water content.