BRAIN SCAN

1. BRAIN SCAN • Brain scan is an interactive quiz for use as a revision/ learning reinforcement tool that accompanies the theory package. • To answer a question click the mouse on the gold diamond shapes. • To return to the questions from an answer slide click anywhere. • To progress click on ‘next question’.

2. BRAIN SCAN FITNESS TESTING NEXT QUESTION What is the correct name for the ‘bleep test’? The NCF multi level fitness test. The NCF multi stage fitness test. The NCF multi dimensional test. The NCF multi shuttle test.

3. BRAIN SCAN FITNESS TESTING NEXT QUESTION Name 3 tests for testing Cardio Respiratory Stamina? The Illinois agility test, Harvard step test & the NCF multi stage fitness test. 12 min cooper run, Harvard step test & the NCF multi level fitness test. 12 min cooper run, Harvard step test & the NCF multi stage fitness test. 12 min cooper run, Aerobic step test & the NCF multi stage fitness test.

4. BRAIN SCAN FITNESS TESTING NEXT QUESTION What does the NCF abdominal crunch test, test? Muscular size. Muscular strength. Muscular stamina. Muscular tone

5. BRAIN SCAN FITNESS TESTING NEXT QUESTION The stork stand is 1 way of testing balance. Can you name another? Flamingo balance. Bar Hang. Illinois agility test. Static stand.

6. BRAIN SCAN FITNESS TESTING NEXT QUESTION There are 2 tests for agility - what are they? The Cooper run & the 10x5 m shuttle run. Illinois agility test & the Cooper run. Illinois agility test, 10x5 m shuttle run. The Harvard step test & the cooper run.

7. BRAIN SCAN FITNESS TESTING NEXT QUESTION Which is a test for coordination ? Bar hang. Flamingo balance. The Cooper run. Alternate hand wall toss.

8. BRAIN SCAN FITNESS TESTING NEXT QUESTION What equipment is used for testing strength? Isokinetic cybex machine. Sphygmomanometer. Hand grip dynamometer. Sit & reach box.

9. BRAIN SCAN FITNESS TESTING NEXT QUESTION What does the sergeant vertical jump test? Speed. Power. Strength. Agility.

10. BRAIN SCAN FITNESS TESTING NEXT QUESTION What test will test flexibility in the upper body? Sit & reach test. Rep max test. Push up test Shoulder hyperextension test.

11. BRAIN SCAN EXTENSION QUESTIONS EXAM QUESTIONS FITNESS TESTING What test would be used to test flexibility in the back of the thighs? END QUIZ Shoulder hyperextension test. Sit & reach test. Sit & stretch test. Leg stretch test.

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14. EXTENSION QUESTIONS • Write out as many recognised forms of testing that you can think of & describe how they are carried out. ANSWERS

15. EXAM QUESTIONS • Select a test of physical fitness. Which component of physical fitness is being measured & how? (5 marks) • Describe a test for strength. (4 marks) • The 12 minute Cooper run test measures cardio-vascular fitness. Name 1 other cardio-vascular fitness test & describe how it is done. (5 marks) • Balance is 1 component of skill. Name another component of skill & describe how you might test it. (5 marks) • Apart from timing, give 3 other components of skill related fitness. (3 marks) • Give 1 physical activity that requires good hand eye coordination. (1 mark) • Describe a test to measure suppleness. (4 marks) • How are reactions measured? (1 mark) ANSWERS

16. EXTENSION ANSWERS • BLEEP TEST – 20 m shuttle are run in time with bleeps on a cd/tape. The bleeps become faster after every minute. You keep running until you can’t keep up with the bleeps any more. There are published tables with the test where you can record your score. This test measures VO2 Max. • HARVARD STEP TEST – Resting pulse is taken. You step on & off a 45 cm bench 30 times a minute for 5 mins. Your pulse is taken for 30 seconds 1minute after exercise , 2 minutes & 3 minutes. The quicker your pulse returns to normal & the lower your pulse is the greater your aerobic capacity. • 12 MINUTE COOPER RUN – Marked area of about 100m. Run as far as you can in 12 minutes. Record your total distance. The distance run can be compared to a chart to find out aerobic capacity. • NCF ABDOMINAL CRUNCH TEST – Lying on the floor with bent knees & a partner holding your ankles keep with a bleep on a tape/cd. The bleeps get continually faster. Keep performing sit ups until you cannot any more. This will be your score which is read off a table. • PUSH UP TEST – Perform push ups until you can’t anymore. The number you do is your score. This is compared to a results table. • BAR HANG TEST – Position yourself with your chin above the level of a high bar. Maintain this position for as long as you can. Your time is your score. • ONE REP MAX TEST – Using free weights or multi gym equipment work up to a weight that can only be lifted once. This is done by adding weights gradually allowing 2-3 minutes between reps for recovery. • HANDGRIP DYNAMOMETER – This is generally only used in schools. You squeeze the handle as hard as possible with the hand. This provides a reading of grip strength which is compared to results table. • 50 METRE SPRINT TEST – Time somebody over 50 metres. This can measure reaction time, speed off the mark, time to reach top speed & deceleration times as part of a training programme as well. • 40 METRE SPRINT /AGILITY TEST – Time somebody over 40 metres with a small bend in it. The change in direction tests ability to change direction at speed hence the agility part. It is repeated 5 times. 30 seconds should be taken to return to the start before performing againThis measures our ability to resist lactic acid & how fast we recover. • THE SIT & REACH TEST – Tests flexibility in the hamstrings. Your feet are placed flat against the box, with legs straight with your fingertips on the slide rule. Keeping your legs straight, bend at the waist & reach as far forward as possible. Hold this position for 2 seconds. The distance from the edge of the slide rule is your score. If you can only touch your toes you will score 0.. • SHOULDER HYPEREXTENSION TEST –This tests flexibility in the chest & shoulders. Lying face down grasp a metre ruler with both hands shoulder width apart. Raise your arms as high as possible keeping your chin on the floor. Hold the position for 3 seconds. A partner measures your height on another ruler. • 10X5M SHUTTLE RUN - Perform 10 shuttles over 5 metres in a channel that is 1m wide. Both feet must cross the line at both ends. Time taken will test agility. • ILLINOIS AGILITY RUN – Lying face down when told to start leap up & complete the course as quickly as possible. Your score is compared to a table of results. • FLAMINGO BALANCE - Stand on an upturned bench lift one leg & balance for as long as possible without the raised foot touching the ground or the bench. This event is timed. Your time is your score. • THE STORK STAND – Similar to the balance but is performed on the floor. Hands are placed on the hips & one leg is placed against the knee of the standing foot. On command the standing foot heel is raised so that you are standing on your tip toes. This is done for as long as possible without the heel touching the ground or the foot moving from the knee. • ALTERNATE WALL HAND TOSS – Stand 2 metres from a smooth wall, throw a tennis ball against the wall with your right hand & catch it with your left, then throw with your left & catch with your right. Do this as many times as possible in 30 seconds. • JUGGLING TEST – Juggling 2 or three balls continuously is a good test of coordination. • VERTICAL JUMP TEST – Stand side on with feet against the wall. Reach up & mark the highest you can reach with a piece of chalk without standing on your tiptoes. Jump upwards & make a second mark with the chalk. The distance between the 2 marks indicates your score. • STANDING BROAD JUMP – Stand with feet apart & toes behind the start line. Bending the knees jump forward as far as possible. Measure the distance from the rear heel to the start. You are allowed 2 attempts.

17. EXAM ANSWERS • Hand grip dynamometer - strength, 12 minute Cooper run - stamina, flamingo balance - balance, multi stage fitness test - VO2 maximum, 10x5m shuttle run - speed & agility, Harvard step test - aerobic fitness, sit & reach - suppleness, Illinois agility test - agility, sergeant vertical jump - power, standing broad jump - power, ruler drop - reactions, abdominal curl test - abdominal strength & endurance. (describe process by referring to power point slides) • Hand grip dynamometer - grip hard as you can take reading, repeat 3 times. 1 repetition max lift test - lift weight once only increase weight until can’t lift any more. • N.C.F multi stage fitness test (bleep test) 20 m shuttles, each shuttle is timed by a ‘bleep’ where the time interval gets progressively shorter until maximal effort & maximum heart rate is reached. • Illinois agility test, sergeant jump, standing broad jump, ruler drop test, flamingo balance, sit & reach. • Power, balance,coordination, agility. • Juggling, archery, table tennis, tennis, badminton, golf, fencing, shooting, football (& other similar sports involving reaction to objects) • Sit & reach test - sit & reach box, straight legs, feet flat against box. Fingertips push measurement bar up scale. 3 attempts & record scores high score = good flexibility in hamstrings. • The time it takes to respond to a stimulus.