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Contents:


  1. Improving Endurance In Soccer: Part II
  2. Josh David's Btecsport Blog: Unit 1: Fitness Testing & Training
  3. Curl-Up Test
  4. Related Pages

I thought that my arms were weaker so I decided to exercise my upper body muscles such as biceps and triceps. I will be discussing issues in sport, training program's, nutrition, methods of training and much more more! Keep up to date by signing up for the weekly newsletter! Equipment: The only equipment that is required is minimal: 1. Stop watch 2. Mat 3. X 2 Administrators Procedure: 1. The subject begins by sitting comfortably on the mat. He should start with his back straight on the mat.

His knees should be bent and his feet on the mat. The subject should then place his hands on both sides of his head with his elbows pointing out to the sides. You are able to use the information to see the specific areas which need the most work. You should still train all facets of soccer fitness but it is a good idea to put in extra work to improving your weakest facets. When to Test Fitness testing should first occur at the end of the off season just prior to your preseason training.

This is so that you can use this information to plan your preseason training and so that you can see how much improvement has been made over the preseason. Your second set of fitness testing should take place just before the season begins a week or so beforehand would be ideal. Your subsequent fitness tests serve two purposes.

Firstly, you can compare and see how much you have improved your fitness which will give you confidence going into the season and secondly it will allow you to assess where you are at and how you might want to adjust your training to work on any areas that you feel need strengthening. It is also a good idea to do a third round of testing mid season to make sure you are keeping the gains you made pre season and again make any necessary adjustments to your training based on the results.

Compare your Results At the end of each test you will find a table with which to compare your results. However, you should keep in mind that the most important factor is comparing your own results with your previous results. The table is a rough guide that is useful for your first round of fitness testing so that you have something against which you can make comparisons.

Also, if you like, you can tally up your total score. I like to do this so that when I test again later in the year I can see, at a glance, how much I have gone up overall.

You should also analyse and compare in all the individual areas so that you know where to focus your training. In some cases if you over train in certain areas it can have a negative effect in other areas. TIP: After the second round of fitness testing be sure to analyse each result to make sure that you are making improvements in each area. If you notice any areas where there is no improvement this gives you an indication that you may need to adjust your training to work on that area some more.

Controlled Testing It is important that you keep as many variables the same each time you test in order to be able to make accurate comparisons and draw accurate conclusions from the results. Record the following in your results tracker handbook so that you are testing under the same conditions in your subsequent fitness tests: a. What you ate before testing b. When you ate before testing c. Time of day that you tested d. Whether or not you trained the day before testing not recommended e.

What training you did if you did do training f. Where you performed your testing g. Anything else which might influence you results 9. The Tests Perform the following tests and record the results in your results tracker handbook. It is important that you perform the exercises in the order they appear below. For this reason I like to split it up over two sessions. So, if you choose to split up your testing over two days then all your subsequent tests need to be split up between two days. If your first testing was all done in one day then all your subsequent tests should be done in one day.

I try to leave at least a couple of days in between the testing days to allow for sufficient recovery. You should try to leave at least one rest day in between. Most importantly you need to keep it consistent. For example, if you left two days in between your first testing sessions then it is important that you leave the same two day gap for your subsequent testing sessions in order to get truly comparable results.

For the sake of ease I tend to do the following in one session because I can perform these in the gym. How you split them up will depend on your personal circumstances. However, you should try to split up the endurance tests so that no more than two endurance tests are done in one session i. It is important to always perform a sufficient warm up before any testing session and a proper cool down at the end of any testing session. All of the following tests are also outlined in the results tracker handbook so that you can print out the fitness testing results tracker handbook and take them with you to your testing location.

The two best and simplest tests I have come across to test your explosive power are the long jump and the vertical jump. You can do both if you wish or just choose one or the other. Long Jump 1.

Stand still no running start with both of your feet on the ground and your feet roughly a foot 30cm apart. Your toes should be behind a line or other marker. Bend at the knees and swing your arms and jump forward with a two foot take off as far as you can go - land on both feet. Measure the distance from the starting point from your toes to where your heels land. Repeat three times and take the best distance. Compare to the table below after your first testing and subsequently compare to your previous results.

Vertical Jump 1. Stand next to a wall one you are able to mark — or put up a large sheet of paper with your feet flat on the ground and a pencil or other marker in hand. Reach up with your arm straight and, without lifting your feet from the ground, make a mark.

This is your starting point. Measure between the two marks for your vertical jump height. Take the best of three attempts. There is no point in testing your m sprint time as this is not useful for measuring speed for soccer. The 30 metre sprint test is a very simple test with minimal equipment needed and is meaningful for testing your soccer speed. Place two cones or other objects 30 metres apart or 30 yards — just ensure that every time you test that you use exactly the same measurement — be sure to measure this as accurately as possible so that in your subsequent fitness tests you are able to properly compare your times.

If you have a training partner get them to call ready set go and take the time. Otherwise, hold a stopwatch in your hand and press start as you takeoff and stop when you reach the end. You have three attempts.

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Improving Endurance In Soccer: Part II

Record your best time in the appropriate section in the result tracker handbook. Make sure to rest sufficiently between attempts so that you are fully recovered. Try to use a solid surface. A running track is ideal. Any other hard surface is also fine. Try to avoid grass for this test. The reason to avoid grass is because different weather conditions and times of the year will change the consistency of grass which can have a significant effect on your pace and take off speeds and therefore will not provide you accurate results for comparison.

TIP: If you test on a windy day try to run with a cross wind if possible. A headwind or tailwind will also distort your results. The test we are going to use for agility is the Illinois agility test. Set up the cones as shown below. There are two diagrams below- one in feet and the other in metres. As in the diagram—run 10 metres from the starting point. Go around the left hand side of the top cone and run down to the lowest middle cone. Slalom through the middle cones to the top and back down to the bottom.

Round the bottom cone and sprint to the top right cone. Round the top right hand cone and sprint to the finish.

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This is to test your agility turning both directions. Take the best time from each side and take their average. This is your time.

Josh David's Btecsport Blog: Unit 1: Fitness Testing & Training

For example, if you score As in the diagram—run 30 feet from the starting point. Maximum strength testing is designed to find out the maximum amount of weight you are able to lift in any given exercise. Always use a training partner when performing the 1RM tests. To perform this test pick a weight close to that which you believe you will only be able to do one repetition of for that exercise. If you are unable to do any proper repetitions and by proper I mean that you must perform the exercise through its full range of motion and with proper technique then decrease the weight until you are able to do one proper rep.

The weight at which you are able to do one rep is your 1RM. If you are able to do one proper repetition then increase the weight until you get to a weight that you are unable to do one proper rep. The weight you used just before the one you were unable to do is your 1RM. He was able to perform 1 proper repetition. Ted felt this weight was close to his 1RM so then he attempted 27kg.

Again Ted was able to perform 1 proper repetition but only just.


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On his third attempt Ted attempted 30kg. Ted was unable to do one proper rep using the 30kg dumbbells. Only do 3 attempts per exercise to find your 1RM or you will fatigue yourself for your other exercises. Your 1RM will change hopefully go up! The idea of this test is to give you a starting point. Notice how in the example above Ted went from 27kg to 30 kg in his 2nd and 3rd attempts. Rather than doing a fourth attempt to try to get more accurate it is better to settle for the 27kg.

Your 1RM may well actually be 28 or 29kg but it is not important to be this accurate — it is far more important to save your strength for the remaining tests. Perform this test for Squats, Dead lifts, Pull ups and Dips for proper technique see below. Limit this testing to four exercises. These four exercises give you enough information about the strength in your different muscle groups. The same principles apply only with this test you do 6 reps of a particular exercise at a certain weight.

Curl-Up Test

Increase the weight until you reach a weight you can only perform repetitions of. Remember not to be too fussy as this is only a guideline. If you can only perform 4 repetitions of a weight then the weight you performed prior is your 6RM. If you can only perform 5 reps then this will be your 6RM — remember it is more important to save your strength for the remaining tests than to be too fussy about getting this spot on. There are no particularly helpful comparisons to make here in terms of other people. The 1RM and 6RM tests are performed to provide you with comparisons for your future testing to make sure you are getting stronger and just how much stronger you are getting.

Squat Technique See page for squatting technique. To add weight hold dumbbells by your sides. If you are new to dead lifts you should practice using just a bar to begin with until you have mastered the technique. The angle of your shins should only be very slight nearly completely vertical. Your knees should not be much further forward than your ankles. Hold the bar about mid shin with shoulders back, chest up and core tight. Remember to always hold the core tight throughout the movement. This is your starting position. Your chest should remain over the bar.

In the standing position you should not be hyper extending your back arching back or shrugging your shoulders up. You should be in a relaxed comfortable standing position with core tight. With the squat your upper legs bend 90 degrees from the vertical, i. With the dead lift your upper legs will be at no more than a 45 degree angle so your hips will be much higher up. In the squat it should be predominantly your quadriceps, hip flexors and glutes though you will be working several other muscles as well. The Squat The Dead lift Pull Up Technique Beginning posture: 1. Hang from a bar with your arms straight.

Hold the bar with your palms facing towards you. I believe this method of training would help a tennis player. A tennis player will need to move in mutiple directions, change direction at speed whilst still maintaining high levels of co-ordination to play shots. Overall a very good piece of work!

Assignment 3 Again another excellent piece of work that meets the P3 grading criteria. You have a picture that is not displaying.

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This is because you must upload a picture from a drive and insert into your page, you cannot cut and paste the picture directly as you get a white box. If you are unsure please ask me to show you. Assignment 4 I thought you conducted the fitness tests so well you could have been mistaken for a PE Teacher!! You have met the P4 grading criteria. Assignment 5 You have met the criteria for P5 but also have been able to explain the test results identifying strengths and weaknesses and suggesting ways to improve therefore achieving M2.

Well done!! Consider comparing these results to an elite sportsman of similar age. Assignment 6 A very good assignment which meets grading criteria P6 and M3. You have also shown the ability to anaylse how psychological factors effect sports performance with the use of some good references supported by your own thoughts.


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This provides evidence to meet the grading criteria D2. Good use of pictures, Well done elise :D xxx. Assignment 1 - Components Of Fitness Part 1. There are 10 physical components of fitness. They can be split up into two categories, Health Related and Skill Related.

The Health Related components are ones that are needed for day to day life, without them you wouldn't be able to do all the tasks that you need to in an average day. The Skill Related components, however, are needed for any sporting activity. The 10 components of fitness are;-. Muscular Endurance. Body Composition.

Media; for a professional sports person, being in the media can affect you in two ways. Good or bad. Being all over the newspapers and magazines can be a good thing in some cases. Having good stories written about how well you have done in competitions and matches for example can boost a sports mans confidence and publicity.

It can be a great way for quite unknown sports people to become more widely recognised. Being all over the media can also have a really bad impact on your life. Especially if you are a well known professional sportsman. Someone like Wayne Rooney knows all about the impacts being in the media can have on your life. He has had lots of good things written about him and his football talent but he has also experienced the negative side to being in the press. Not only has having paparazzi following him everywhere and waiting outside his house put pressure on him and distracted him from his sporting career but the press make up stories about him and his relationship with his wife.

Wayne Rooney has been in the press a lot recently because he has claimed to have cheated on his wife. As if this wasn't bad enough for him and his family to deal with, having newspapers and magazines writing stories, a lot of which are made up, about you makes matters worse for him.