PREPARATION OF THE BODY

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PREPARATION OF THE BODY

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Cycle of Analysis
Investigate

• How will we know what our level of fitness is?
• By collecting data

Cycle of Analysis
Identify Strengths and weaknesses
Review / Evaluate
Develop / Improve
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Collecting Data on your Fitness

• Collecting data is very important in
• identifying what your level of fitness is.
• Information can be collected from
• specific fitness tests or through your
• performance in football.

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Fitness Testing

• The purpose of fitness testing is to provide
  information on your current fitness strengths and
  weaknesses.
• This is the method used to collect initial
  data on your performance.
• Fitness tests can be used at various times to
  give you an indication of your level of fitness.

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Why do we do Fitness Tests?

• It helps you to find out what your current level
  of fitness is
• It gives you a starting point from which to build
  on
• It gives you something to compare future results
  with
• It helps you identify your strengths and
  weaknesses
• The results of your tests help you plan a
  training programme to improve your fitness
• Testing and retesting helps you to find out if
  you are improving or not

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Physical Fitness Tests

• There are a number of standardised tests which
  can be used for each of the 3
• types of fitness.
• The following are examples of the tests
• which can be used to test the different
• aspects of physical fitness

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Aspect of Fitness Test Description
Cardio Respiratory Endurance (CRE) Leger Test / 20m Shuttle Run Running between cones (20m apart) in time to bleeps on CD. You keep running until you cant go any further or until you fail to make 2 bleeps. You record the number of runs you have completed.
Muscular Endurance Sit Up Test Count the number of sit ups you do in 30 seconds. Record your score.
Speed 10 x 5m Shuttle Run Test Aim to run 10 times between 2 cones (5m apart) as fast as you can. Your score is the time taken to do the 10 runs.
Flexibility Sit and Reach Test Sit with feet against sit and reach block. Keep your legs straight and reach forwards as far as you can with your hands. Measure the distance you can reach.
Power Standing Broad Jump Jump forward, taking off 2 feet from the line marked on the floor. Jump as far as you can. Partner to measure the distance from the line to your heels.
Strength Hand Dynamometer test Squeeze the hand dynamometer as hard as you can and read the score. Repeat 3 times. Score is the best score of the 3.
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Skill-Related Tests
The following are examples of the tests which can
be used to test the different types of skill
related fitness
Aspect of Fitness Test Description
Hand Eye Co-ordination Alternate hand wall toss Stand 2 meters from the wall. Holding a tennis ball in your right hand throw the ball against the wall and catch it with your left hand. Repeat this is many times as you can in 30 seconds using alternate hands each time you throw the ball.
Agility Illinois Agility Test Start on the starting point lying down on your front. On the starting signal get up and run as fast as you can around the set course. Your score is the time taken to complete the course.
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Fitness and Football

• Task
• Complete the following questions in your jotter
• Name 2 aspects of fitness important to a
  successful performance, in your position, in a
  game of football.
• Describe 2 tests used to measure your level of
  fitness in each aspect mentioned in Q1.
• Give 3 reasons why you might carry out a fitness
  test.
• Give 2 reasons why it is important to test your
  fitness before starting a training programme.
• How would you know if your result was good or
  poor?