Assessment Of Fitness

Question 1

Why should you assess and monitor level of fitness

Answer 1

🍒provides a baseline of starting point 
🍒identifies strengths and weaknesses 
🍒provides incentives 
🍒helps set goals and targets
🍒helps motivate 
🍒monitors progress 
🍒identifies talent

Question 2

Listen to your body

Answer 2

You know your exercise/ training is effective if…
🍒you feel that you are no longer out of breath when you would have before
🍒you have more energy than you would have before
🍒you are able to lift, push or pull things more easily than before
🍒you are able to bend, twist, turn or stretch more easily than before

🍒Aerobic

Question 3

Resting pulse rate

Answer 3

🍒pulse rate- no times your heart beats in one min

🍒take r.p.r before you start your exercise programme. Best taken first thing in the morning when you wake up. During programme take r.p.r as before.

🍒if it is lower than before you started your programme is effective

Aerobic

Question 4

Recovery rate

Answer 4

🍒recovery rate- time taken for your h.r to return to a set rate after having completed a SET piece of work.

🍒to use, set a piece of work and record recovery rate. Once in programme do the same test and record recovery rate.

🍒if rate is quicker than before, programme is effective

Question 5

Pulse rate

Answer 5

Number of firms your heart beats per minute

Question 6

Recovery rate

Answer 6

Time taken for your heart rate to return to a set rate after having completed a set price of work

Question 7

Distance and time

Answer 7

🍒set distance and measure time taken to complete distance.
🍒Do test before you start and same test during programme.
🍒faster time effective

🍒set time and measure distance
🍒do test before you start and same test during programme
🍒farther distance effective

Aerobic

Question 8

Repetitions counted

Answer 8

🍒local muscular fitness
🍒measure total no of reps of an exercise before fatigue sets in OR total no reps in a fixed time
🍒test before and during programme for fixed exercise
🍒more reps effective

Endurance

Question 9

Measuring range of movement

Answer 9

🍒sit and reach measures ROM bending forward

🍒measure before and during training programme

🍒if effective greater ROM

Question 10

Principles underpin fair assessment

Answer 10

🍒validity- tests what wants tested. Suitable for purpose

🍒reliable- protocol followed strictly. Fair comparison

🍒specificity 
🍒conditions and environment 
🍒protocol 
🍒accuracy of measurement 
🍒athlete emotions, motivation and state of readiness 
🍒athlete state of health and hydration

Question 11

Monitoring and assessing

Answer 11

🍒analyse situation and decide which components of fitness should be tested

🍒design/select s test appropriate for situation and components of fitness. Explain why

🍒describe protocol

🍒explain how test measured and recorded

🍒explain how progress measured through using test regularly and during the training programme