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1.1.4: Physical activity as part of your Healthy, active lifestyle

1.1.4: Physical activity as part of your Healthy, active lifestyle. Health-related exercise fitness tests. Try the following tests: Sit and reach, Standing stork test, Standing broad jump, Ruler drop test, Three ball juggle. Cooper’s 12-minute run test. Learning Outcomes:.

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1.1.4: Physical activity as part of your Healthy, active lifestyle

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  1. 1.1.4: Physical activity as part of your Healthy, active lifestyle Health-related exercise fitness tests Try the following tests: Sit and reach, Standing stork test, Standing broad jump, Ruler drop test, Three ball juggle. Cooper’s 12-minute run test Learning Outcomes: Must: know what is meant by PAR-Q (C) 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 Hand grip strength test 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) Sit and reach test STARTER: Write down everything you know about skill-related fitness Harvard step test Illinois agility run • 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) Standing stork test Sergeant jump test Standing broad jump Ruler drop test 30-metre sprint Three ball juggle Tweet a summary of something you have learnt: Discuss why a PAR-Q is important. D/C B A

  2. 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.

  3. 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)

  4. 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)

  5. 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.

  6. 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

  7. 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

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. 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.

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