1. No category

Challenge: To improve exam technique and knowledge of principles of training and fitness testing.
Liam is an international mountain biker. His coach would most
likely recognise the need for him to train for a particular number of
sessions a week, for a particular duration of time, at particular
levels of intensity depending on what he is objective trying to
achieve. In summary, he will take into account "frequency,
intensity, time and type" of training which is shortened to FITT.
He would also need to take into account the other Principles of
Training which are:
individual needs
overload
progression
reversibility
specificity
systematic
There are variations on the words used to describe these
principles but whatever they are called, the "principles" remain
the same!
Can you identify the principles of training from the examples below?
1) It is important that he improves upon performances. In order to do this Liam increases the
intensity of exercise during training.
Principle of Training: [?] .
2) Part of Liam's training involves weight training. over a period of time, he gradually increases the
weight rather than trying to do too much too soon.
The principle of training referred to above is linked to "overload" and is called: [?] .
3) Over a period of 2 years, he is training to peak for a major competition and therefore has to plan
his training sessions on a weekly, monthly and yearly basis in phases.
Principle of training: [?] .
4) It is also important that he tries to avoid injury, otherwise he may decrease in fitness and / or
performance. Principle of training: [?] .
5) Because Liam is a unique person, his training session needs to be tailored personally to him,
his abilities, his body type, his time available, his psychological state, his background etc.
Principle of training: [?]
6) Liam also needs to train specifically for his event. There is little point in dribbling around football
cones every session in order to improve his mountain biking! Cycling up and down hills, leg weight
training and sprints is more likely to help.
Principle of training: [?]
1. BMI (Body Mass Index) is often used to determine the level of health risk associated with
obesity. It takes a person's weight in kilograms and divides it by their height in meters
squared. Which one of the below is most correct?
A.
?
BMI is extremely accurate. If takes hard measurements and thus allows you
to see if you are clinically obese or not.
B.
?
BMI can be inaccurate, for example with large and muscular though lean
athletes scoring high BMI levels which incorrectly rates them as obese.
1. What is the following test called and what does it measure? The athlete stands side on to a
wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground,
the point of the fingertips is marked or recorded. The athlete then stands away from the
wall, and jumps vertically as high as possible using both arms and legs to assist in
projecting the body upwards.
A.
?
Sargent Jump - Power in the legs.
B.
?
Standing Long Jump - Leg strength.
C. ?
Sargent Jump - Aerobic lung capacity.
D. ?
Sit and Reach test - Flexibility in the legs.
2. Which test fits the following description? A test for VO2 Max (the maximum amount of
oxygen which can be inspired and used per minute). Continuous running between two lines
20m apart in time to recorded beeps.
A.
?
Harvard Step Test.
B.
?
Strength Test.
C.
?
Multi-stage shuttle run (bleep test).
D.
?
12 minute run.
3. What does the following test best measure? A standard zig zag course is set up with four
cones placed on the corners of a rectangle. The athlete runs a course in the shortest
possible time. There are many variations on this type of test. One variation is called "the
Illinois" test.
A.
?
Balance.
B.
?
Agility.
C.
?
Power.
D.
?
Aerobic Capacity.
E.
?
Strength
4. What does the following test measure? Skinfold Measurement- the tester pinches the skin
at the appropriate site to raise a double layer of skin and the underlying tissue, but not the
muscle.
A.
?
Bone size.
B.
?
Body Composition (% fat levels of the body).
C.
?
Aerobic fitness.
D.
?
Anaerobic fitness.
5. What does the following test measure? ......Time to run a set distance is recorded. Usual
distances measured are 10, 20, 40 and/or 50 metres or yards. There are variations on how
the tests are carries out, but as long as the same test is used each time, then comparisons
can be made.
A.
?
Endurance.
B.
?
Speed.
C.
?
Strength.
D.
?
Agility.
6. An important principle of fitness testing is that the tests are carried out in exactly the same
way each time they are completed so that results are comparible. This allows for many
variations on tests to suit exactly what you are trying to assess. True or False?
A.
?
False
B.
?
True
7. What is the following test called and what does it measure? This test involves sitting on the
floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both
knees are held flat against the floor by the tester. The athlete leans forward slowly as far as
possible and holds the greatest stretch for two seconds.
A.
?
Sit and reach test - Flexibility in the hamstrings.
B.
?
Reach your toes test - tests "touchy toes" capability.
C.
?
Sit and reach test - Aerobic Capacity.
D.
?
Standing broad jump - Power.
8. What does the following test measure? The person stands on one leg for as long as
possible. A variation on this is to do it with the eyes closed to make it harder. As long as
repeat tests are carried out the same way, it can be a good way of testing.
A.
?
Balance.
B.
?
Strength in the supporting leg.
C.
?
VO2 Max.
D.
?
Dynamic flexibility.
9. What does the following test measure? A sphygmomanometer is used to take recordings. A
“cuff” is attached to the arm and inflated to temporarily stop blood from getting past the cuff.
The pulse rate in the arm is listened to as the pressure in the cuff is gradually released. The
pressure at which the first sounds are heard (systolic pressure) and the pressure when all
sounds disappear (diastolic pressure) are recorded to give a result.
A.
?
Heart rate.
B.
?
Oxygen Carrying Capacity
C.
?
Blood pressure.
D.
?
Blood thickness.
Once you have completed these, please log onto your computer and go to PE
teach website. Once there please go to training and fitness and then skill related
fitness. Please complete the online test. Write down your answer on the bottom of
this sheet. If you complete this, please then do the fitness testing online quiz.