1.1.4: Physical activity as part of yourHealthy, active lifestyle
Learning Outcomes:
Must: know what is meant by PAR-Q (C)
Should: understand how to assess fitness using a number of tests (B)
Could: be able to distinguish which tests are used for different components of fitness (A)
STARTER:Write down everything you know about skill-related
fitness
Tweet a summary of something you have learnt:
Try the following tests:Sit and reach, Standing stork test, Standing broad jump, Ruler drop test, Three ball juggle.
EXAM QUESTION 2
Imran plays for the school football team. At the start of the season the team undergo a series of fitness tests. In the table below:
•tick the most relevant fitness test for a football player (not goalkeeper)•Explain why this fitness test is relevant to Imran (2 marks)
EXAM QUESTION 1
Which one of the following is a test of power?
A Sergeant jump test
B Cooper’s 12-minute run test
C 30-metre sprint test
D Harvard step test
Health-related exercise fitness tests
Cooper’s 12-minute run test
Hand grip strength test
Sit and reach test
Harvard step test
Illinois agility run
Standing stork test
Sergeant jump test
Three ball juggle
Standing broad jump
Ruler drop test
30-metre sprint
Tick most relevant test to football player
Explain why this fitness test is relevant to the footballer
Illinois agility run
Hand grip strength test
Standing stork test
Discuss why a PAR-Q is important.
D/C B A
Important Information
• Assessment grade tracking on front of books
• Home Learning – Attempt the exam paper again. Use your books and previous paper (green pen answers) to help you if needed.
• Deadline – Thursday 28th November 2013.
Thursday 21st November 2013
Assessing your fitness levels
Learning Outcomes: By the end of this lesson you will…
• know what is meant by PAR-Q (C)• understand how to assess fitness using a number of tests (B)• be able to distinguish which tests are used for different
components of fitness (A)
Cooper’s 12 minute run test• What does it test for?• Cardiovascular fitness• Muscular endurance
• How does it work?• Run around a course for 12
minutes (or treadmill).• Measure the distance covered• Measure the VO2 Max
(Aerobic capacity)
Hand grip strength test• What does it test for?• Muscular strength
• How does it work?• Squeeze the hand grip
dynamometer as tightly as possible.
• Take 3 recordings and keep the best score.
Sit and reach test
• What does it test for?• Flexibility of the hamstring
• How does it work?• Use a sit and reach box• Measure how far beyond
your toes you can reach
Harvard step test
• What does it test for?• Cardiovascular endurance• Muscular endurance
How does it work?• Step on and off a bench
(45cm) every 2 seconds for 5 minutes
Illinois agility run
• What does it test for?• Agility
• How does it work?• Course set as shown • Run around course,
changing direction on numerous occasions
• Run is timed.
Standing stork test• What does it test for?• Balance (static)
• How does it work?• Place hands on hips• Lift one leg and put foot on
the knee of the other leg.• Swap legs• Test is timed.
Sergeant jump• What does it test for?• Power (in legs)
• How does it work?• Chalk finger tips and touch the
wall as high as you can (no jump)
• Then jump up as high as possible making another mark.
• Measure distance between the two marks.
Standing broad jump• What does it test for?• Power
• How does it work?• Measure you height on the floor
by lying down and getting someone to mark where your feet and head are.
• From a standing jump, jump from where your feet were marked to see how far beyond your own height you can jump.
Ruler drop test• What does it test for?• Reaction time
• How does it work?• Work with a partner• Partner holds a metre ruler at
0cm• You place your thumb and
forefinger at the 50cm mark• Your partner releases the ruler• You must catch the ruler as soon
as possible.
30 metre sprint• What does it test for?• Speed
• How does it work?• Mark out 30 metre distance• When signalled, sprint over
30 metres as quick as possible
• Test is timed.
Three ball juggle
• What does it test for?• Co-ordination
• How does it work?• Using 3 tennis balls, juggle
for as long as you can without dropping a ball or stopping.
• Test is timed.