Fitness testing and training for the services by Pedram Donafari https://padlet.com/2561614_1/g588d10tky47ryvj Hopwood Hall Collage en-us 2023-01-10 13:27:52 UTC 2023-03-14 10:51:06 UTC hello@padlet.com https://padlet.net/icons/png/1f46e-2642.png Principles of training 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439292881 S- Specific 

P- Progression  

O-Overload

R- Reversibility 

T- Tedium]]> 2023-01-10 13:35:21 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439292881 F.I.T.T 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439294581 Frequency


Intercity


Type


Time]]> 2023-01-10 13:36:28 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439294581 Components of fitness for the services aerobic endurance 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439307240 2023-01-10 13:37:41 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439307240 Body composition 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439308220 Body composition
body composition is used to describe the percentages of fat, bone and muscle in human bodies. The body fat percentage is of most interest because it can be very helpful in assessing health.
Method of training 

  • Volume Volume trumps intensity
  • Time under tension TUT Each set should last between 30 and 70-seconds
  • Vary rep ranges Train across a spectrum of rep ranges to ensure maximal stimulation of all fibres 6-8 reps 8-10 reps 10-12 reps.
  • Pump and burn but don’t fail
  • Big muscles first
  • First things first
  • Full ROM
  • Variety


Method to test 

  • BodPod: Uses air displacement to determine body composition.
  • Magnetic resonance imaging (MRI): Uses strong magnetic currents to generate an image.
]]> 2023-01-10 13:38:18 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439308220 Strength 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439309199 Strength 
the amount of force a muscle can exert or the capacity of a muscle to apply force and overcome resistance. Examples include a weightlifter completing a clean and jerk, a shot putter, a boxer landing a right hook, and a rugby player battling the opposing pack in a scrum.

Method of training 

  • Free weights classic strength training tools such as dumbbell s barbells and kettlebells.
  • Medicine balls or sand bags weighted balls or bags.
  • Weight machines devices that have adjustable seats with handles attached either to weights or hydraulics.
  • Resistance bands these provide resistance when stretched. They are portable and can be adapted to most workouts. 

Method to test

Do push-ups for 3 minutes to test your upper body strength

See how many crunches you can do in 1 minute to test your
core
Push and Pull strength test
]]> 2023-01-10 13:39:01 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439309199 Muscular endurance 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439309953 Muscular endurance
the ability of a muscle to sustain repeated contractions against resistance for an extended period of time. 
Method of training 
Training methods to improve cardiovascular fitness and muscular endurance
  • Continuous training Involves low-intensity exercise for long periods of time without a rest or break.
  • Fartlek training methods Fartlek is a Swedish word for speed play and is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed.
  • Interval training methods
  • Circuit training methods 
Method to test
to give a test and try yourself in muscular endurance we can do 60 sec press up and sit ups
]]> 2023-01-10 13:39:34 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439309953 Power 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439310698 Power 
 Power is the ability to perform strength based movements quickly.
Method of training 
  • Cluster Sets Cluster sets are one of the best ways to maintain high power during a workout
  • Example Cluster Set (without velocity device) Bench Press
  • Training With Cut Offs and Drop Offs Power training with a velocity measuring device can be done little different
  • Example of Training With Cut Offs and Drop Offs Bench Press


Method to test 
  • Stand sideways on to a wall with the arms raised above you, mark the highest point you can reach.
  • Still standing sideways, jump as high as you can, marking the point you can reach.
  • Your score is the difference between your standing and jumping score.
  • This test measures the power in your leg muscles.
]]> 2023-01-10 13:40:06 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439310698 Speed 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439311339 Speed

Speed is the ability to move all or part of the body quickly. Genetics influence how quick you are, but training can improve your rate or speed of movement. The amount of fast-twitch muscle fibres also influences speed.

method of training :
  • tempo run, or running at a pace that is around 30 seconds per mile slower than your 5k race pace
  • high intensity interval training, which involves alternating bursts of high-intensity exercise with short recovery phases
  • lateral shuffles, which can help you improve side acceleration and lateral speed
Method to test:

  • Sprint Tests
  • Sprint Tests
  • Using Radar for speed testing
  • Accelerometers and GPS can be used to measure speed.
  • Cycling 40m Sprint Test
  • Swimming 100m Test
  • Upper Body Speed: plate tapping test
]]> 2023-01-10 13:40:32 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439311339 Flexibility 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439319934 Flexibility
Flexibility is the capacity of a joint or group of joints to move freely and without experiencing any pain. Although everyone's ranges of flexibility differ significantly, they must be met in order to preserve the health of joints and the entire body.
Method of training

  • Static Stretching Static stretching involves holding a certain position for a period of time to allow muscles to relax, and it can be beneficial at the end of a workout to bring our muscles back to normal length
  •  Dynamic Stretching 
  • Yoga 
  • Myofascial Release ..
  • Eccentric Activation Muscle Lengthening

 Method to test 
Modified Sit And Reach Test
Trunk Rotation Test
Groin Flexibility Test
]]> 2023-01-10 13:46:21 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439319934 Method to monitor health and wellbeing 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439324091 Describe how you can monitor health and wellbeing eg- create a food diary fitness app (myfitnesspal)]]> 2023-01-10 13:48:48 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2439324091 The principles of training 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440781094 The best way to improve the general sports training principles of overload, reversibility, progression, individualization, periodization, and specificity is to define training as engaging in activity to enhance performance and fitness.]]> 2023-01-11 13:09:33 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440781094 F.I.T.T Progressive overload 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440786112 Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger
https://www.healthline.com/health/progressive-overload]]> 2023-01-11 13:13:24 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440786112 F.I.T.T Adaption 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440788593 Adaption is to become sore after starting a new activity. Adaption is seeing changes in your body but if training the same muscles for a few weeks you may only see a little muscle. and Adaption is your body adapting to perform the same activity your body get used to doing the same movements and it becomes easy
https://www.studiopilates.com/the-adaptation-cycles-what-they-are-and-why-theyre-important/#:~:text=Adaptation%20is%20your%20body's%20physiological,training%20program%20through%20repeated%20exposure.]]> 2023-01-11 13:15:35 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440788593 F.I.T.T Reversibility 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440791344 The principle of reversibility is a concept that states workout gains or progress will be lost when an athlete stops training.
and To maintain a certain level of fitness or strength, an athlete must continue to exercise or train on a regular basis
https://www.verywellfit.com/principle-of-specificity-definition-3120375]]> 2023-01-11 13:17:58 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440791344 F.I.T.T Rest and recovery 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440797335 Recovery is defined as returning to a better state, while rest is defined as inactivity. In other words, having a rest day would mean that you plan on being inactive and not partaking in much physical activity for that day. What does rest and recovery do?
Nobody questions the value of exercise training for optimal athletic performance and improvement. But rest and recovery is an equally essential component of an exercise program because it gives the body time to repair, rebuild, and strengthen itself between workouts
https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
]]> 2023-01-11 13:23:04 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440797335 F.I.T.T Variation 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440798171 Varitation means you do a bunch of different kinds of exercises. Exercise variation can be in reference to one workout or your week of workouts or your entire training program. For example If you always do squats for your workout then you have no exercise variation.
https://www.uhhospitals.org/blog/articles/2020/08/the-importance-of-variety-in-creating-your-exercise-program]]> 2023-01-11 13:23:45 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440798171 F.I.T.T Frequency 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440806177 Frequency is the number of days per week an activity is performed.Intensity can be measured as absolute or relative. Absolute intensity is a measure of calorie expenditure per minute of activity. Intensity is how hard or difficult that activity is. 
https://livehealthy.chron.com/difference-between-frequency-intensity-exercising-3052.html]]> 2023-01-11 13:29:51 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440806177 F.I.T.T Intensity 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440809558 Your perceived exertion level may be different from what someone else feels doing the same exercise. intensity is a subjective measure of how hard physical activity feels to you while your doing it your perceived exertion.
https://www.verywellfit.com/intensity-fitness-term-1231217]]> 2023-01-11 13:32:33 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2440809558 S.P.O.R.T 2561614_1 https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2515898305 raining means engaging in activity to improve performance and/or fitness; this is best accomplished by understanding general sports training principles: overload, reversibility, progression, individualization, periodization, and specificity.]]> 2023-03-14 10:51:06 UTC https://padlet.com/2561614_1/g588d10tky47ryvj/wish/2515898305