Fitness Testing

Question 1

Alternate wall toss

Answer 1

Coordination and tennis/badminton

Question 2

Multi stage fitness test

Answer 2

Cardiovascular endurance and marathon runner

Question 3

Handgrip dynamometer

Answer 3

Strength and rugby

Question 4

Vertical jump test

Answer 4

Power and high jump

Question 5

One rep max test

Answer 5

Strength and weightlifter

Question 6

Sit and reach test

Answer 6

Flexibility and dance/gymnastics

Question 7

60 second sit up bleep test

Answer 7

Muscular endurance and swimmers

Question 8

30 m sprint test

Answer 8

Speed and running

Question 9

Ruler drop test

Answer 9

Reaction time and football

Question 10

Standing stork test

Answer 10

Balance and gymnastics

Question 11

Illinois agility test

Answer 11

Agility and boxer

Question 12

Reasons to carry out fitness testing

Answer 12

Apply fitness aspects to your sporting performance to include in training. Monitor improvements and success to motivate and set goals

Question 13

Limitations of fitness testing

Answer 13

Tests aren’t sports specific.  don’t replicate competitive conditions. Questionable relating most tests are maximal and require you to present maximum effort

Question 14

Qualitative

Answer 14

An opinion a point of view that doesn’t contain digits

Question 15

Quantitative

Answer 15

Statistics approved by data reliable information

Question 16

Circuit training

Answer 16

Series of exercises/stations with brief rest periods in between it is a flexible form of training as can be organised to different players needs and manipulated to certain specifics. Pros— Range of components of fitness. Cons— Technique can be affected by fatigue

Often used by footballers and rugby players

Question 17

Continuous training

Answer 17

Exercising continuously without rest for example running cycling swimming. Your heart rate is between 65 to 85% of h heart rate maximum. Muscular endurance and stamina is sustained. Pros— Requires little equipment. Cons— Repetitive and tedious lacks change

Marathon runners cyclists rowers swimmers and gameplayers

Question 18

Fartlek training

Answer 18

Known as speed play with variations in speed and terrain For example running swimming cycling rowing and aerobic and anaerobic fitness targets. Pros— Variation means tedium is less likely. Cons— Intensity is hard to monitor

Game players who change pays constantly when performing

Question 19

Interval training

Answer 19

Alternating between short periods of intense work in the anaerobic training zone and recovery in the aerobic training zone. Pros— Good for inexperience performers and beginners. Cons— Longer recovery can lead to injury

Racket players and sprinters

Question 20

Plyometric training

Answer 20

Explosive exercises improve power free sample box jumps death jumps clap push-ups they are a centric movement with preloading phases and the rest period help us to maintain an intensity. Pros— Easily adapted to suit individuals needs. Cons— Injury risk due to high forces

Sprinters throwing and jumping events basketball

Question 21

Static stretching

Answer 21

Holding a stretch still for up to 30 seconds the muscles contract isometrically. Pros— Very specific components of fitness. Cons— Only concentrates of one type of stretching

All sports as part of warmup gymnastics dance trampolining

Question 22

Weight training

Answer 22

The use of Freeweights -Dumbbells barbells kettle bells-And machines repetitions I completed in sets with rests in between. Are high weights with low reps improve strength and high reps but lower weight improves muscular endurance. Pros— Easy to show progress in muscle groups . Cons— High risk for injury and the need for specialist equipment

Targets cross fit

Question 23

Altitude training

Answer 23

High altitude training Where there is less oxygen which benefits endurance athletes. Pros— Increases oxygen carrying capacity. Cons—  difficult to train due to lack of oxygen

Marathon runners and sprinters