Name: Connor Scully
Justification of Chosen Fitness Tests In this section you should state why you have chosen the tests below. You should discuss the different components of fitness and link these with your subject’s health monitoring test results, PARQs and their sporting interests. Components of fitness: Cardiovascular fitness- the ability to the exercise the entire body for long periods of time. Eg. Cardio- bigger heart- long distance runner- 800m. Muscular endurance- the ability to use voluntary muscles many times without tiring. Eg. ME- gradual strength- short distance- 100m. Muscular strength- the amount of force the muscle can exert against the resistance . Eg. MS- impact ability- weight lifting. Flexibility- the range of possible movement at a joint. Eg. Flex-range of movement at a jointgymnastic. Body composition- the % of weight of the body which is fat, muscle and bone size. Eg. Body Com- % of fat, muscle, bone- sumo wrestler. Reasons why chosen test: •
To gain a better heart rate, at the moment currently a average heart rate.
To get better blood pressure, at the moment is currently pre high blood pressure.
I will also test muscular endurance as I think this is a key component to the sport this athlete as he takes part in football. I’ve chosen to test his cardiovascular entrance, as this athlete had moderate heart rate, the cause of this could be bad cardiovascular endurance. Fitness Test Results Multi-Stage Fitness Test: 12.9- 56.14 V02 35m Sprint: 4.25 seconds Illinois Agility Run: 16.6 seconds Vertical Jump: 43 cm Sit & Reach: 5cm Cooper Run: 2910m
Interpretation of Results Multi-Stage Fitness Test: 12.9- 56.14 V02- We can see that from the results that Connor’s result shows that his result falls under the ‘excellent’ category for the age of 14-16. 35m Sprint: 4.25 seconds- We can see that Connor had a really good 35m sprint, as his result’s excellent. Illinois Agility Run: 16.6 seconds- From the results we can analyse that from his gender his result is average. Vertical Jump: 43 cm- We can see and analyse that Connor’s result from the test is that he falls under the ‘average’ category. Sit & Reach: 5cm- We can see that from the results that Connor’s result shows that his result falls under the ‘below average’ category for the male gender. Cooper Run: 2910m- We can see that from the result that from Brian mac’s table, Connor falls under the category of ‘excellent’ for his age. Validity/Reliability of Results In this section you should discuss whether the results are reliable and whether they actually measure what you set out to test. Here, you should also discuss possible reasons for poor performance in the test (such as test conditions, equipment/clothing of your subject, injuries etc). Multi-Stage Fitness Test: The test was reliable because Connor didn’t eat before his bleep test so he wasn’t running on a fall stomach so he could have had low energy level. One of the negatives that he was wearing inappropriate footwear, as the bleep test was inside, he didn’t have running shoes, but football shoes, this could have affected the results. Another reason why the test was reliable was because the bleep test was on a CD which everyone could hear clearly. 35m Sprint: The athlete was not wearing the correct footwear, therefore this could have affected the results, and we could have got inaccurate results. Although overall the test was reliable, as each runner could choose where they could start there run from, once they reached the start line, the time would start timing them till they finished. The big concern of reliability is that the timer could have started late. Illinois Agility Run: The Illinois agility test was fair, but the only concern was that each runner had to have the appropriate footwear, if they didn’t, this could have affected there result for eg. The athlete could have slipped over. Another concern was that, before the test the athlete had a groin injury, this could have affected the accuracy of the results. Vertical Jump: The validity of the test, the test was testing the strength of the legs; therefore it’s not testing all of the body’s power. I believe the vertical jump test was not that accurate as each athlete could have had a different size chalk when they were marking the sign on wall, or another reason why the validity of test was not as reliable, as all the athletes could have held the chalk in different ends, therefore the results were not reliable.
Sit & Reach: Connors results from the sit and reach test could have affected because he didn’t stretch before, therefore his muscles were not warm, and so they were less flexible. He was also wearing jeans, next time Connor does the test to get more accurate results he can warm up, and wear appropriate clothing. Cooper Run: You may argue that the reliability of the test was not that good, because the athlete could have cut the corners. The test was reliable because the track was 300m, and Connor ran for 12minutes, the only area of concern is that, Connor did not warm up, therefore his muscles were not loose, and this affected his result because the blood is not pumping round the whole body. Also he did not have the correct footwear; this could have affected his result. A concern was that each athlete had to know how to pace themselves. As the test proved Connor knew how to pace himself because he did well in his cooper run and showed he has good cardiovascular fitness. Strengths & Areas for Improvement Strengths: Connor’s main strength which we can see from the results is he has really good cardiovascular fitness and muscular endurance; this is good because his main sport is football. If Connor is a football player he needs to be able to play a full football match to a high standard, this is important that he has good cardiovascular endurance because in the last few minutes of the game everyone will be tired, and he needs to be able to still play and keeping control of the last few minutes, this is where in football, goals are scored in the last few minutes, due to simple errors. We can also see that Connor has average speed, this will be important for his sport, as he might need speed to make urgent runs to attack or defend. We also tested power, from the results in which we tested power Connor lies under the ‘average’ category. Connor can also use power for his sport, because he needs power in his legs to be able to jump for a corner either to attack a header or defend. Areas for improvement: From the results, one of Connors main weaknesses was his flexibility which we managed to test when doing the sit and reach test. Connor’s result shows that he lies under the ‘below average’ category, and because of this he needs to improve, it is important that Connor improves this, because in his chosen sport; Football, he can use his flexibility to be able to move all in his muscles to their maximum range of movement, therefore i.e when he is playing in a match, if he improves his flexibility he will able to extend his leg more in a movement. Recommendations for Future Activities and Training Connor should keep maintaining his training, as his cardiovascular fitness and muscular endurance is very good, which we can see from the results. One recommendation which Connor should take in mind from these results is that he should stretch more, dynamic and static stretching. He should do this on a daily basis, mainly stretch his hamstrings, and this will loosen up his muscles and improve his flexibility.
Stretching: Some of the stretches Connor should be doing are:
Static stretching- these stretches are held for 10 seconds to improve the mobility and range of movement. Static stretching involves holding a muscle at the stretched position for 20 -30 seconds. Static stretching is best done after a workout; it has shown to decrease strength and power if done immediately before weight training. The stretch is held when you feel a discomfort, until you feel the muscle relaxing. Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Dynamic stretches help before competition as it has been shown to reduce muscle tightness. Static stretching exercises do not reduce muscle stiffness. Dynamic stretching is similar to static stretching, but in dynamic stretching you don’t hold the stretch, you are always moving or dynamic eg: Sidesteps. Dynamic stretching is a good way to warm up before an activity; this has shown to improve performance. It has also been said that dynamic stretching is not the best for improving flexibility.
Dynamic stretches should be performing: • Small Lunges • Side Lunge Touching Heel • Calf step backs • Heel flicks • Hamstring walks/ Straight Leg Kicks • Arm Circles