Fitness Test Questions

Fitness

• The ability to meet daily physical demands of work and play without excessive fatigue, while retaining some reserve.
• It is divided into physical fitness (general/health-related) and motor fitness (specific/skills-related).

Physical Fitness

• Enables meeting physical and physiological demands of sports.
• The four major elements: strength, stamina, speed, and suppleness.

Motor Fitness

• Allows for successful performance in a specific sport.
• Acronym BARCAP: Balance, Agility, Reaction, Co-ordination, Attitude, Power.

Types of Strength

• Static strength: applying force against a stationary resistance (e.g., tug of war).
• Explosive strength: applying maximal force in a short burst (e.g., shot put).
• Dynamic strength: repeatedly applying force over time (e.g., rowing).

Factors Affecting Fitness

• Age: Fitness generally peaks in the twenties and declines thereafter.
• Gender: After age 11, males typically develop greater strength, cardiovascular endurance, speed, and are taller.
• Females tend to be more flexible and have a higher body fat percentage.
• Acronym FLIPPED: Food/Diet, Lifestyle, Illness/Injury, Physical Make-up, Personal History, Environmental Conditions, Drug Use/Abuse.

Body Types (Somatotyping)

• Somatotype: is a way to describe build by fat, musculature, and linearity (scale: 1-7).
• Endomorph (7, 1, 1): High body fat, short and rounded build including Wide hips and narrow shoulders
• Mesomorph (1, 7, 1): Muscular build, Broad shoulders and narrow hips including A large head, Strong forearms and thighs and Very little body fat
• Ectomorph (1, 1, 7): Linear build, Narrow shoulders and hips. Includes little muscle/body fat

Testing Aerobic Fitness

• Aerobic fitness measures the heart-lung team's efficiency in delivering and utilizing oxygen.
• Higher aerobic fitness correlates with a lower pulse rate and the ability to run further without fatigue.
• Harvard Step Test is to measure cardiovascular endurance, uses bench step-ups and pulse rate measurements to obtain a fitness rating and is measured using fitness rating = (100 x 300) / (5.5 x No. of heartbeats per min)
• The Cooper Test: measures cardiovascular endurance, requires running as far as possible in 12 minutes, and evaluates distance and time taken
• Multi-stage Fitness Test (Bleep Test): Measures VO2max

Other Tests for General Fitness

• Measurements in sport involve scoring games or timing events. Specific training effects can also be measured.
• The 30-metre Speed Test: assesses maximum speed over 30 meters.
• The Sit-up Test: measures strength and endurance of abdominal muscles during a 1 minute period

Other Tests for General Fitness

• The Push-up Test: Assesses arm and shoulder strength and endurance.
• The Sit-and-Reach Test: Measures flexibility of hip joints and lower back.
• Trunk Extension: Assesses back suppleness.

Specific Fitness Tests

• 5-Metre Shuttle Test: Assesses speed and agility. Requires sticky tape, running lane (5m long). Do five cycles.
• Illinois Agility Test: Assesses speed and agility via measured diagrams
• Balance Test: Assesses ability to balance on one leg, whilst standing on a bench
• Standing Long Jump Test: (broad jump) measures explosive leg strength
• Standing High Jump Test: (vertical jump / sargent jump measures explosive legs strength, performed at a wall

Health, Fitness and Exercise

• Health: a state of complete physical, mental, and social well-being.
• Physical well-being: requires well-functioning body systems and no illnesses/injuries.
• Mental well-being: involves coping with stress, controlling emotions, and having self-esteem.
• Social well-being: includes basic needs, friendship, support, and societal value.

Influence of Health

• Health-related exercise and nutrition promote good health.
• Personal hygiene and psychological well-being are important.
• Safety, sex education, and avoidance of substance misuse influence health.

Benefits of Exercise

• Short-term effects = increased heart/breathing rate, body temperature.
• Long-term effects:
  • Physical: improved body shape, toned muscles, strengthened bones/joints, efficient heart/lungs.
  • Mental: stimulation, stress relief, aggression release, challenge, better sleep, self-confidence.
  • Social: confidence, networking, teamwork, career opportunities, fulfillment.

Exercise Necessity

• Good exercise habits: walking, cycling, using stairs.
• 30-45 minutes of physical activity on average daily and Be involved in games, tournaments, leagues.
• Exercise Guidelines:
  • Breathlessness, exercising 4-5x/week for 30-45 minutes, all-around activities establish routines and/or joining a club.

Body Systems and Exercise

• The skeletal system and muscles facilitates movement.
• The circulatory system transports oxygen and nutrients.
• The digestive system provides fuel energy.
• The respiratory system enables air to be exchanged with waste products from the body
• Excretory system removes waste products.
• The nervous system coordinates movement with information.
• The hormonal system controls body workings.

Nutrients and Requirements

• Body needs Energy from foods with specific nutrients. Balanced diet is the key.
• Nutrients - carbohydrates,fats, proteins, vitamins, and minerals.
• Carbohydrates (starches and sugars) are the primary energy source for working muscles.
• Fats are a slower energy source, crucial for rest, insulation, and organ protection.
• Proteins are necessary for repairing/building tissues.

Vitamins

• Vitamins: are essential in small amounts and divided in two categories:
  • Fat-soluble (A, D, E): can be stored in the body.
  • Water-soluble (B group and C): cannot be stored, so body needs constant daily supply.
• Minerals enable normal body function, classified as macro (e.g., calcium), trace (e.g., zinc), and electrolytes.
• Water is for Bodyweight balance.
• Fibre keeps digestive system in working order

Balanced Diet

• BMR + PAL = Total Energy
• Too much, and one becomes obese.
• In the best scenario, energy is maintained
• To lose weight - less food is taken

How to Achieve It

• Eat lots of fresh fruit and veg and starchy foods.
• Eat fish with white meats.
• Reduce fatty, sugary and salty food.
• On a regular basis you should try and take protein 15%, fats 30% carbs 55%
• The opposite helps with overweight

Weight Control

• How much fat and muscle you have matters more than your actual body weight
• Males avg 13-15 % fat Females 18- 20% obesity = >20% males & >30% females

How to Weight Loss

• Eat a healthy, balanced diet together with regular exercise.
• A greater metabolism increases usage of fats which can reduce body fat content.

Alcohol effects our performance in

• Alcohol affects our performance in many ways: Reduced co-ordination, slower reaction time and poorer balance, increases urine production leading to dehydration. Dehydration seriously affects our performance in endurance events and all competition on hot days. .

Long Term Affects

• Alcohol Also Affects - Memory and Judgement.
• It is kidney and Liver Damage. Weight Gain.
• Damages the digestive system..

Common Substances Damaging Body

• Nicotine: is a poison. It is addictive.
• Tar: is treacly brown stuff that collects in your lungs and respiratory system.
• Carbon Monoxide: is a poisonous gas in the smoke.

Smoking Effects The Body By

• Reduced lung efficiency and oxygen carrying ability.
• Weakening immune system.
• Reduces the sense of tase and so may reduce appetite

Hygiene

• Hygiene is simply how you treat your body. This would be in the forms of
• Clothing / Skin washing

Hygiene factors

• Clothing is to be washed regularly and underwear becomes hygienic quickly so must be regular.
• Jewellery / Body parts should be cleaned to avoid any infections
• Our teeth must be cleaned to avoid any Sugary infections

Athlete's foot + Verruca’s

• It is important to care about infections about the Athlete's foot or Verruca’s So must change regularly
• Athlete's Foot is a fungal infection that needs anti-fungal creams and spary
• Verruca's are flat warts that needs liquid ointments but it is best to where shower slippers

Calluses + Cuts + Wounds

• Are caused by tight shoes
• Wounds should be cleaned and have an antiseptic

Food and Drink

• Food + Drinks must be treated clean and used carefully
• The organisation World Health Organisation shows the 5 different ways to help with food and drink control and safety

Self Esteem + Harmful Issues

• Be careful about all things when they put danger to the body.
• Good hygiene relates to the ability to have a great self esteem to feel good
• Make sure you are aware of hygiene so you can improve self to all around

Training Principles:

• Specificity: Training must be specific to goals.
• Progression: Exercise levels should increase gradually to avoid injury.
• Overload: Fitness improves when the body works harder than usual.
• Reversibility: Fitness is lost when exercise stops.
• Tedium: Boredom should be avoided and should have a variety

Energy Systems

• Aerobic: muscles use oxygen for energy. Heart rate indicates energy system use.
• Anaerobic training stresses heart/ circulatory system.
• Aerobic and Anaerobic - Muscles do both at different stages
• Anaerobic training is more intense

Factors To Remember

• Intensity / Thresholds / Heart Rate + Oxygen Capacity
• The goal is the increase the levels to help with muscle recovery and body growth, so as to prevent injury from occurring

Different Training Options

• Continuous: Good to improve system + burn fat. Best tip is to check heart rate
• Fartlek: Means speed play. This changes up both Aerobic and Anaerobic systems as its easy The disadvantage is coaches cannot tell how are the athlete is improving. But you can overload / sand work or hill climbs

Interval and Circuit Training

• Interval: follow fixed sets with slow work and or rest

Resistance Training

• Is where muscle has great strength by a weight or force applied either by machines or weights
• When using free weights or weights do 2-30 reps which is with 40 -60% maximum weight
• Always make sure of having great form + Technique, and warm up well and do more to what your needs are in your program

Designing A Fitness (Physical) Circuit

• You can try both Body / weights for training in each station with many reps. This will test your form and how you improve
• The main goal is to use improve both strength + Endurance. This needs to be done with planning out the exercises

Flexibilty

• Is measured / improved by muscles ,tendons. And ligaments. And joints where the best form of stretch is after a work out
• Is measured in 3 ways including passive/ Active / mobility stretching

Effects Of Training

• The end goal is to have great health and or great body to help make sure you give the best you cab
• However, it may hurt which could be bad, It was just be progressive overload which can be the case for many

Training and Gender

• It is known between genders how the body develops as the person does well. However, everyone must use and follow the FITT / SMART Principle
• Its always best to try and change aspects to increase or decrease elements that help your program

The training program

• Olympic sports people often have their training programs planned out in advance with their sessions set out on a daily, weekly, monthly and even yearly basis.
• Dividing the training program into different parts is called periodisation

Preparation

• Here the athlete's build up a high level of general fitness.
• The emphasis is on developing the athlete's muscular strength and aerobic fitness. -They are also very careful with their diet as they take lots of carbohydrates.
• The emphasis is on intense training including muscular endurance work.

Pre-season:

• So, athletes focus on fitness for their sport.
• Here athlete's work faster and stronger to improve their anaerobic fitness, speed and power.
• Technique, skills and strategies are also tackled at this stage.

Competition

• Matches or games are played on a regular basis.
• Sometimes, even two games a week. Training is still very fundamental to maintain fitness.
• Extra care is taken to avoid injuries as this is very common due to tiredness and overusing muscles by the athletes.

During Training

• The emphasis is on power and speed work. Training should aim for athletes to peak on competition days Athletes should further develop their techniques, skills and strategies in competitive situations.

Week Goals:

• The emphasis is on speed.
• Athletes should develop their skills by practising them at high speed and in competitive situations.
• Extra fitness sessions may be necessary if competitions are not frequent enough to keep the fitness levels high.

SKILL IN SPORT

• One of the most important parts of learning or starting a physical activity is acquisition of skill.
• All physical skills must be learned.
• A skill has a result that is anticipated: the outcome of a skilful action is known before it is carried out.

Basic and Complex skills

• Are usually simple things such as jogging, throwing, jumping and catching.
• Athletes must be able to perform basic skills very well before tackling more complicated skills.

Transferable skills

• This is when many skills are similar in different activities or sports, e.g., a throw in, in football and an overhead pass in basketball

Open/Closed skills

• Open and closed skills and externally paced skills are controlled where decisions and reaction can be made In closed skill actions occur what you control what you and what is happening

INFORMATION PROCESSING

• Our brain processes information from the eyes, ears, skin and muscles, then tells our muscles what to do. (Input, Feedback ,Output)

• The first thing that happens is we receive information is called input, were the senses tell all is going on. At the next stage we get an idea of using perception and short term and long memory to get the output of The stage when we react of Central Nervous System

Questions about fitness tests such as the Multistage Fitness Test (Bleep Test), Cooper Test and 30-meter Speed Test. Examine factors affecting test results and the significance of repeated testing in training programs.