Component and tests
Complete 20 metre shuttles in time with ‘bleeps’ until you hit exhaustion.
Beep test Cardiovascular endurance
This is the gathering of objective and numerical data which is based on facts
Quantitative Data
This means matching training to the requirements of an activity
Specificity
Steady training with no rest periods
Continuous Training
This type of interval training has the following parameters
W:R - 1:3
Intensity - 85%HR
Intermediate interval
Hands on hips; Place the foot of one leg against the inside of the knee of the standing leg. Hold this position for as long as possible
Stork balance
This is the gathering of subjective data which is based on thoughts, feelings and emotions.
Qualitative Data
The are all ways to measure ____________
% HR max, RPE, % VO2 max, % rep max i.e. % 1RM
Intensity
High intensity periods of activity followed by defined periods of rest
Interval Training
This type of interval training has the following parameters
W:R - 1:1
Intensity - 75%HR
Long interval
A partner holds a ruler just above your hand. They then drop the ruler and you must catch it as quick as possible, measuring your score in cm using the ruler.
Ruler Drop Test reaction time
This is the degree to which data measures what it intends to measure
Validity
This means gradually increasing the amount of training in order to improve fitness
Progressive Overload
Swedish term for training where the speed and terrain are constantly changing
Fartlek
This type of resistance training has the following parameters
%1RM - 40-60
Rep range - 15-20
Muscular endurance
Chalk your fingertips then reach up the wall as high as possible and mark it. Jump from a standing start and again mark the wall as high as possible. Measure the difference between the two marks on the wall.
Vertical jump, power
This is the degree to which data collection is consistent and stable over time
Reliability
This means gradually losing fitness and occurs to anybody who stops training.
Reversibility
Involves a number of exercises arranged within ‘stations’
Circuit Training
This type of interval training has the following parameters
W:R - 1:5
Intensity - 100 %HR
Short
starting flat on your stomach, run up and back and around the cones as quickly as possible in order to get the fastest time
Illinois Agility Test, Agility
This can be used to record metres run by an athlete during a match
GPS
FITT Principles are
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (method)
Jumping and bounding exercises where muscles use maximum force in short intervals of time
Plyometrics
This type of resistance training has the following parameters
%1RM - 80-95
Rep range - 2-6
Strength