1.4 In this chapter you will assess your fitness levels and consider how exercise and training impact your healthy, active lifestyle.

Assess personal readiness (PAR-Q)

Assess fitness levels for use in an exercise programme
Tests for health-related exercise:
Cooper’s 12-minute run test, hand grip strength test, sit and reach flexibility test, Harvard Step Test, treadmill test;
Tests for skill-related fitness: Illinois Agility Run test, standing stork test, Sergeant Jump test, standing broad jump, ruler drop test, 30-metre sprint, three ball juggle

Use www.brianmac.co.uk for details on all fitness tests

Describe, explain and apply the principles of training:
* progressive overload
* specificity
* individual differences/needs
* rest and recovery

Explain the components of the FITT principle (Frequency, Intensity,
Time and Type), noting overlap with other principles of training, and
how application of this principle can lead to improved competence and

Explain the term ‘reversibility’, why it might occur and its impact on
Explain the value of goal setting in terms of planning, developing and
maintaining regular involvement in healthy, physical activity

Describe, explain and apply the principles of setting SMART (Specific,
Measurable, Achievable, Realistic and Time-bound) targets
Describe the following methods of training:
* interval
* continuous
* Fartlek
* circuit
* weight
* cross
and explain how they can improve health and fitness, by helping to
develop physical and mental capacity, and their relationships with the
components of fitness
Link methods of training to specific physical activities based on
the associated health-related exercise and skill-related fitness
understand the exercise session and the purpose of each component
(warm-up, main activity, cool-down)
link methods of training to aerobic and anaerobic activity
understand what is meant by resting heart rate, working heart rate
and recovery rates, plot examples on a graph and evaluate results
use graphs to demonstrate and explain the use of target zones and
training thresholds.