Fitness Testing and Training

1. Fitness Testing and Training Learning objectives To understand fitness components needed to achieve sporting excellence. To describe lifestyle factors that contribute to training and performance. To understand how to test own fitness levels and psychological factors that effect performance.

2. Scenario • You are a badminton coach. You will need to think about your performers fitness requirements and possible training methods to use with them. As a coach you should also consider: • Psychological factors that might affect performance. • Ways of testing fitness and analysing the results. • What lifestyle factors could contribute to your athlete’s performance levels.

3. Components of fitness Components of fitness can be used separately or in combination with each other. 6 components of physical fitness:

4. Muscular Strength The ability to exert a large amount of force in a single maximum effort. Muscular strength can help in a number of sports. Can you name any?

5. Aerobic Endurance “The ability of the cardio-respiratory system to supply oxygen to working muscles during sustained physical activity” The cardio-respiratory system deals with the heart, lungs and blood vessels of the body. Training increases the efficiency of the heart to transport oxygen to working muscles.

6. Muscular Endurance “The ability to use voluntary muscles, over long periods of time without getting tired” Also known as stamina means that the muscles keep working for a long time without getting tired. Essential for long distance events.

7. Speed Speed “Time taken to cover a set distance” • 100m sprinter OR • It could be how fast a badminton player can move their racket to cover a drop shot Speed is very important in many sports – it can often be the thing that separates a good performer from a great performer.

8. Flexibility ‘Having a full range of motion at a joint’ Also known as suppleness refers to the ability of the muscles to stretch and then return to their original position. It is important for reducing the risk of muscles strains and injuries.

9. Body Composition “The proportion of body weight that is fat, muscle and bone” Some body shapes are better suited to certain sports than others. Describe the ideal body composition for the following sports. Basketball Horse Racing Football Swimming

10. Components of SKILL-RELATED Fitness? Everyone’s fitness level will differ depending on the particular sports they play. Each activity has it own set of fitness requirements that the individual must meet in order to compete with others. The following are the 5 main components of skill-related fitness:

11. Agility Agility “is the ability to change direction quickly” Athletes with good AGILITY keep their entire body under control throughout. Agility is especially important in sports that require a sharp movement or turn. i.e. goal keeper

12. Balance Balance “is the ability of the performer to retain their centre of mass over their base of support without falling” Balance can be: static – for example, handstand dynamic – for example, keeping your balance on a board i.e. skateboard, surfing Can you think of any other examples?

13. Coordination Coordination “is the smooth flow of a movement needed to perform efficiently and accurately” E.G. an effective tennis stroke requires coordinating footwork and arm action. Can you think of any other examples?

14. Reaction time Reaction time “The time between the presentation of a stimulus and movement” For example, how quickly a table tennis player reacts to a serve. A stimulus could be anything from a starting gun to a sudden side-step by an opponent. Can you think of any other examples?

15. Power Power is a combination of strength and speed Power = Force × DistanceTime Power is important in explosive events like throwing and sprinting. Power is vital to getting a good start in short races.

16. Sport Specific Fitness Components What components of fitness are required for each sport pictured below?

17. Body Composition and Sports Performance Somatotyping is a method of determining an individuals body shape Body shape is determined genetically (born with it). It can be improved but not dramatically changed

18. 3 Basic Somatotypes • ENDOMORPH • Wide hips and Narrow shoulders • Shot putters, sumo wrestlers. • MESOMORPH • Narrow hips and broad shoulders • Tennis, rugby, sprinters & swimmers • ECTOMORPH • Narrow hips and shoulders • High jumper, marathon runner

19. Somatotypes Somatotype is important, it may mean that you are better suited to one sport more than another. Many people are a normal shape – not an extreme body type. You can be a mixture of body types.

20. TASK 1 You are now ready to complete Task 1 P1 - describe the fitness requirements for achieving excellence in a selected sport. M1 - explain the fitness requirements for achieving excellence in a selected sport.

21. Fitness Training Methods There are a variety of training methods which different performers might use.

22. Plyometrics Training Plyometrics is one method of strength training that can be used to improve power or muscular strength. e.g. Good for long jumpers, 100 m sprinters or basketball players Strength gains through plyometrics usually takes about 8-10 weeks.

23. Flexibility Training Static stretching can be active or passive. In active stretching, the performer works on one joint, pushing it beyond its point of resistance (lengthening the muscles) In passive stretching, the stretch occurs with the help of an external force, such as a partner, gravity or a wall.

24. Flexibility Training Ballistic stretching involves performing a stretch with swinging or bouncing movements to push a body part even further. PNF (proprioceptive neuromuscular facilitation) is where the muscle is contracted isometrically for a period of at least 10 seconds. It then relaxes and is stretched again, usually going further the second time.

25. Circuit Training Circuit training is a series of exercises completed one after another. It is a very good way of developing general fitness.

26. Interval Training This training involves periods of work followed by periods of rest. i.e. Sprint for 20 metre + walk back to start. What athletes/performers would benefit from this method of training?

27. Fartlek Training It is a combination of running, cycling speeds. i.e. 1 lap at 50% max, 1 lap walking, 1 lap at 80% Works on both aerobic and anaerobic fitness due to the varying intensities.

28. Continuous Training Involves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80% of MAX) Activities can includes running, walking, swimming, rowing or cycling.

29. TASK 2 You are now ready to complete Task 2 P2 - Describe three different fitness training methods used to achieve excellence in a selected sport.

30. Lifestyle Factors To succeed in sport performers must consider all aspects of training and lifestyle factors. Stress: Stress can have a negative or positive effect on individuals. Everybody differs!! Stress usually occurs if the performer thinks they are unable to do an activity or exercise.

31. Eustress Eustress is a positive form of stress. Perfomers can enjoy testing themselves to the furthest possible extremes and reaching there potential.

32. Drugs All drugs have a side effect and can be harmful to a persons health. Drug abuse is illegal and if tested positive can be banned from sport. Here are some examples of banned substances:

33. Beta blockers: e.g. Atenolol (Alcohol has a similar effect) The beta-blocker drugs 'sit' on receptors and stop ('block') the receptor from being stimulated. Effect: slows heart rate, calms and steadies hands Athletes: Shooting (target sports), Snooker Side effects: Reduces heart rate so low that heart may stop, low blood pressure and causes tiredness

34. Anabolic steroids: Artificially produced testosterone (MALE HORMONE). Effect: Repair body tissues after stress, promote muscle growth, ability to train harder with less fatigue Athletes: Athletics (power events) e.g. .... 100m, Shot Putt Side effects: Females develop male features. Liver & heart damage.

35. Diuretics: Remove fluid from the body. Effect: Rapid weight loss Athletes: Boxers, Jockeys Side effects: Dehydration, Dizziness or light headed

36. Stimulants: Stimulate the body physically and mentally. (Tea, Coffee, Cocaine) Effect: Reduces tiredness, increased alertness & endurance Athletes: Any event with a sprint start, Boxing, Side effects: Raise blood pressure, hide symptoms of fatigue & addictive

37. Smoking Smoking and consuming alcohol is legal but becoming less socially acceptable (smoking ban – 2007). Both have harmful side effects and can effect performance capacities. Nicotine is taken into the blood stream through smoking. It is an addictive drug, which raises the heart rate and blood pressure

38. Smoking and health Lung cancer – tars are deposited in the lungs, making them less efficient and can lead to cancer Increased risk of heart disease Carbon monoxide reduces the effectiveness of the oxygen-carrying capacity of haemoglobin. - therefore reduced levels of fitness

39. Sleep Sleep is vital. Young athletes need at least 8-9 hours sleep a night. This allows the body rest and recovery from training and performance.

40. Diet Everyone needs to eat a balanced diet, depending on the physical demands of the sport. Good diet and nutrition will reduce health risks. The diet of a rower would be totally different from that of a Sumo wrestler!!!

41. A balanced diet A balanced diet consists of the following components:

42. Other lifestyle factors • Other factors to consider could include: • Activity Levels • Gender • Alcohol • Medical history or injuries • Work demands and free time

43. TASK 3 You are now ready to complete Task 3 P3 - Describe four different lifestyle factors that can affect sports training and performance.

44. Assessing your own fitness Before testing your fitness individuals should complete a consent form. • This form makes sure: • You know exactly what is required of you. • You understand the procedures and testing. • You understand you could pull out at any time.

45. Fitness Testing There are tests for each type of fitness. Fitness testing measures a performer's ability and is beneficial to both the performer and the coach in highlighting areas for improvement. • Fitness testing will: • Highlight strengths and weaknesses • Allow progress to be monitored carefully, through re-testing and comparison to norms

46. Validity and reliability of testing The two main issues to consider in fitness testing are validity and reliability. Validity relates to whether the test actually measures what it sets out to measure. Reliability is a question of whether the test is accurate. It is important to ensure that the procedure is correctly maintained for ALL individuals. How might you improve validity and reliability?

47. Validity of testing • Validity and reliability can be improved by: • The tester should be experienced. • Equipment should be standardised. • Different performers might have differing motivation to complete the test to the best of their ability. • Tests should be repeated to avoid human error.

48. TASK 4 You are now ready to complete Task 4 P4 - Carry out four different fitness tests for different components of fitness, recording the results accurately.

49. Testing – Aerobic Endurance • The various methods of evaluating stamina (cardio-respiratory endurance) include: • The multi-stage fitness test • Cooper run • Harvard step test The Multi Stage Fitness Test: The athlete performs a 20m progressive shuttle run in time with a beep, to the point of exhaustion. The level reached depends on the number of shuttle runs completed and is ascertained from a standard results table.

50. Testing – Aerobic Endurance Cooper Run: The 12 minute Cooper run will test your endurance capabilities. The testing procedure is simple and very little equipment is needed. Large groups can be tested together and standardised data are used for comparison. 25 m square