BTEC Level 3 National Extended Diploma in Sport

Developing, Coaching and Fitness

Definition 

Vo2 max test main job is to measure the aerobic power in people who play sports (such as athletics). VO2 is also the maximum amount of oxygen in millilitres. Vo2 max test improves your fitness, so if you are fit and you are doing the vo2 max test you won’t find it as hard as someone who is not fit. Vo2 max test is generally performed on the treadmill or bicycles.            The average for a sedentary individual is close to 35 ml/kg/min. Elite endurance athletes often average 70 ml/kg/min.

Training method

For the VO2 max test I will be doing test on the treadmill. I would keep the level the same on the treadmill because the aim is to increase the intensity not the level. For the first two minutes they will be on the level of 6 then after the two minutes I would increase the intensity and I will keep on doing until they drop out. The good thing about this test is that you can drop out anytime you want. Each minute I will increase by 2 to make it more challenging for the person.

Equipment being used

The equipments being used is:

Heart rate monitor

Stopwatch

Warm up

For a warm up you will be going on the bicycle with the level being between 1-3. I don’t want you to put a lot of effort on the treadmill, but I still want you to get a feel warm and prepared for the session.

 After the bicycle you will be doing some stretching everywhere in your body so that you and your muscles are prepared for the session training that you are going to do going to do after the warm up.

Cool down

After you have used the machines and equipments, you would go back on the treadmill and do a light jog/walk like for a speed of level 5 so that the person can do a light jog or walk it. You would be doing a light jog to make sure that you don’t get injured or too worn out. Also cooling down by doing a light jog or walk would also improve your recovery and fitness. 

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John  Test Type: Vo2 max test treadmill

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 1 Punctuality: 2 Professionalism: 2 Ability to adapt to arising situations: 3

What Went Well His knowledge of the session and how he explained to us. His friendliness and enthusiasm. He was also very professional and had good punctuality.

Even Better If His ability to adapt to arising situations.

Overall Grade

B

Name: Terence St Lewis\ Name of feedback: Sam

Groups Members: Sam/ John Test Type: Vo2 max test treadmill

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 2 Punctuality: 2 Professionalism: 3 Ability to adapt to arising situations: 1

What Went Well He made sure that we understood what we            wear doing and he also explained it well. He also gave me confidence to do the session because there was many times when I felt weak and he gave me confidence to carry on. He also encourage me.

Even Better If If he made me work harder and made the level on the treadmill harder. He can also improve on his professionalism .

Overall Grade

B

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John Test type: Vo2 max test bicycle

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 2 Punctuality: 2 Professionalism: 1 Ability to adapt to arising situations: 2

What Went Well I understood what to do in the session because he explained it well. His communication was also good

Even Better If Improve on my punctuality and understanding of the test.

Overall Grade

B

Definition

The main aim of this test is to see how quick your acceleration, running spend and your endurance. There is many exercises and drills that you can do for sprint test such as running throw cones and running up and down to the lines, but the sprint test that I’m doing Is going on the bicycle machines. I use this because this would improve the power in your legs and that would mean that there speed would improve.

Training Methods

You will be using the bicycles for as long as you can do in the test. For the beginning of the test you will be starting off just for two minutes on level 1, then after the two minutes I would increase your level by two every two minutes. The good thing about this test is that you can drop out anytime you want. Each two minutes I will increase by 2 to make it more challenging for the person.

Equipment being used

The equipments being used is:

Heart rate monitor

Stopwatch (don’t have to have a stop watch)

Warm up

For a warm up you will be going on the bicycles. I don’t want you to put a lot of effort in the bicycles but I still want you to get a feel warm and prepared for the session.

 After the jogging you will be doing some stretching everywhere in your body so that you and your muscles are prepared for the session training that you are going to do going to do after the warm up.

Cool down

After I have used the machines and equipments, I would go back on the treadmill and do a light jog/walk like for a speed of level 5 so that the person can do a light jog or walk it. You would be doing a light jog to make sure that you don’t get injured or too worn out. Also cooling down by doing a light jog or walk would also improve your recovery and fitness. 

Name: Terence St Lewis Name of feedback: Sam

Groups Members: Sam/ John Test type: Sprint test

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 1 Friendliness and enthusiasm: 2 Punctuality: 3 Professionalism: 2 Ability to adapt to arising situations: 1

What Went Well He was very friendly and was good at the test.

Even Better If He had more enthusiasm and punctuality.

Overall Grade

B

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 3 Friendliness and enthusiasm: 2 Punctuality: 1 Professionalism: 2 Ability to adapt to arising situations: 1

What Went Well The thing that was good in this session was that he was friendly and enthusiasm. His professionalism was good as well.

Even Better If Improve on my punctuality and understanding of the test.

Overall Grade

B

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John Test type: sprint test

Definition

The pull up test measure the upper body strength and endurance. To be able to perform the pull up test, you would have to make sure that there is someone there to assist you just incase anything happens to you and the pull up bar is secure. The average amount of pull ups is6-8, above average is 9-13, below 3-5, below 3 is poor.

Training Methods

You will be doing the pull up test for 10 minutes. When you first use the pull up test you will start of with 5 pull ups then change partner, then I would increase by 2. You would be doing 4 sets of this so on each set you will increase by 2. You can also stop if you are not able to perform this at any time.

Equipment being used

The equipments being used is:

Pull up bar 

Warm up

For a warm up you will be going on the bicycles. I don’t want you to put a lot of effort in the bicycles but I still want you to get a feel warm and prepared for the session.

 After the jogging you will be doing some stretching everywhere in your body so that you and your muscles are prepared for the session training that you are going to do going to do after the warm up.

Cool down

After I have used the machines and equipments, I would go back on the treadmill and do a light jog/walk like for a speed of level 5 so that the person can do a light jog or walk it. You would be doing a light jog to make sure that you don’t get injured or too worn out. Also cooling down by doing a light jog or walk would also improve your recovery and fitness. 

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John  Test Type: pull up test

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 2 Punctuality: 3 Professionalism: 1 Ability to adapt to arising situations: 2

What Went Well His knowledge of the session and how he explained to us. His friendliness and enthusiasm. He was also very professional and had good punctuality.

Even Better If His ability to adapt to arising situations.

Overall Grade

B

Name: Terence St Lewis Name of feedback: Sam

Groups Members: Sam/ John  Test Type: pull up test

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 3 Punctuality: 3 Professionalism: 2 Ability to adapt to arising situations: 2

What Went Well His knowledge of the session and how he explained to us. Ability to adapt to arising situations

Even Better If His ability to adapt to arising situations. Friendless and enthusiasm.

Overall Grade

B

Definition

This test is all to do with your energy you have in you. The other aim for this test is to measure the total body of anaerobic energy. The main thing that it has is that you have a level on it so you can adjust it to make it not too hard to you.

Training Methods

 Start on level 3 and every set that you do that would be 4 sets your are going to be doing 9 reps. You would have a 30 second rest whilst you other partner would be doing it.

4 sets and 9 reps and then by each set increase your reps by two. Rest when your other partner is doing it.

Equipment being used

The equipments being used is:

Rowing machine 

Warm up

For a warm up you will be going on the bicycles. I don’t want you to put a lot of effort in the bicycles but I still want you to get a feel warm and prepared for the session.  After the jogging you will be doing some stretching everywhere in your body so that you and your muscles are prepared for the session training that you are going to do going to do after the warm up.

Cool down

After I have used the machines and equipments, I would go back on the treadmill and do a light jog/walk like for a speed of level 5 so that the person can do a light jog or walk it. You would be doing a light jog to make sure that you don’t get injured or too worn out. Also cooling down by doing a light jog or walk would also improve your recovery and fitness. 

Name: Terence St Lewis Name of feedback: Sam

Groups Members: Sam/ John  Test Type: Rowing Machine

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 2 Punctuality: 3 Professionalism: 2 Ability to adapt to arising situations: 2

What Went Well Terence had a very good communication skills and was very good at encouraging and being enthusiastic.

Even Better If Terence wasn’t punctual and lacked a bit of knowledge

Overall Grade

B

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John  Test Type: Rowing machine Ergo

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 1 Punctuality: 1 Professionalism: 3 Ability to adapt to arising situations: 2

What Went Well Terence was very friendly and very enthusiastic which is always a good thing because it helps us with her confidence

Even Better If He could be a bit better on his professionalism and his ability to adapt to arising situations

Overall Grade

B

Definition

Doing this test would improve your strength, endurance and abdominal muscle strength. Doing the sit up test can also improve your back support. Here are the normal national averages for a sit up test:

Excellent 30 sit ups, above average26-30 sit ups, average 20-25 sit ups, below average 17-19, poor average below 17 sit ups.

Training Methods

You would be on the mat and you will both being doing the sit ups. You will be doing 3 sets and for 1 minute and do as much as you can. You can have a 45 second rest then we do it again.

Equipment being used

The equipments being used is:

Mat (where u sit to do the test)

Warm up

For a warm up you will be going on the bicycles. I don’t want you to put a lot of effort in the bicycles but I still want you to get a feel warm and prepared for the session.

 After the jogging you will be doing some stretching everywhere in your body so that you and your muscles are prepared for the session training that you are going to do going to do after the warm up.

Cool down

After I have used the machines and equipments, I would go back on the treadmill and do a light jog/walk like for a speed of level 5 so that the person can do a light jog or walk it. You would be doing a light jog to make sure that you don’t get injured or too worn out. Also cooling down by doing a light jog or walk would also improve your recovery and fitness. 

Name: Terence St Lewis Name of feedback: John

Groups Members: Sam/ John  Test Type: sit up test

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 3 Punctuality: 1 Professionalism: 2 Ability to adapt to arising situations: 1

What Went Well His knowledge of the session was good and I understood what I was doing

Even Better If He could have been more enthusiastic because that would make me feel more confident.

Overall Grade

B

Name: Terence St Lewis Name of feedback: Sam

Groups Members: Sam/ John  Test Type: sit up test

Unit 7: Fitness testing for Sport and Exercise

Assignment 3: How Fit Are You?

Laboratory Fitness Test Feedback Form

Please rate the following between a 1 (outstanding) – 4 (poor): Knowledge and understanding: 2 Friendliness and enthusiasm: 3 Punctuality: 2 Professionalism: 2 Ability to adapt to arising situations: 1

What Went Well He was very punctual and he also had very good knowledge of the test

Even Better If He wasn’t very friendly and he was also enthusiastic

Overall Grade

B

John Strength

John’s strength in the 6 test that we did was: pull up test, sit up test and Rowing ergo. For the pull up test I say that it was a strength because when you compare it to the national averages of the scores you usually get in the test, john got 14 within the 25 seconds which is excellent. The main reason why john was good at the pull test was that he had a good technique when he was doing the test, he also had good upper body strength which help to do loads of pull ups.

His other strength was the sit up test; in the sit up test john got 47 which is very good and known as excellent when you compare it to the national averages. The national average is 26-30 and for excellent its 31 or more, so john did very well. I say this was a strength because john is very good at sit ups because he goes gym a lot to work on his upper body strength and he does sit ups every day which will sooner become easier for john to do sit ups because his muscle would be becoming used to it and when he gets a strain on his muscle it shows that his muscle are getting stronger. John’s last strength that he did well in was the rowing machine. I time his result and he use the rowing machine for as long as they could do; This specific test didn’t do national averages so I said that they start on level and every 2 minute increase by 2 and when they get to the max keep going until they cant go no more. John did very well in this test because he work to his pace, he started off slow then increase each time he went up by two.

John weakness

John weakness was all the cardiovascular test. John found it difficult to use the machine because he wasn’t very fit and he wasn’t determine to try and work hard because he wasn’t fit enough; John also had slow reactions and wasn’t quick on his feet. The test that he was weak on was his: vo2 max test treadmill, vo2max test bicycle and sprint test. For the vo2 max test treadmill I kept the level the same and it was on level 6, but every two minutes I would increase the gradient so that they would feel it in their legs more. John started off well but the he didn’t do too well towards the end, due to john being fatigue and he was feeling pain in his leg. For John to improve on doing the test is to be more consistent and use the treadmill more so that you get used to the machine and it would become easier to use.

John other weakness was his vo2 max test bicycle which let him down, however john was carrying a slight knee injury so I made sure I made the test easier for him so that he doesn’t make his injury worst. I think if John wasn’t injured he would of found this easier. John last weakness was the sprint test that he did. John main problem in the sprint test was that he wasn’t generally fast enough and his reactions in quick turning and getting past objects wasn’t good.  In this test you had to start on the white line and there would be 7 cones that you have to past by and you were also getting timed on it. They don’t do national result on this but john did this test twice and for the first go he got 21secs and for his second go he got 19; so there was a improvement which was good but it was good enough because his other partner got 16 sec as first go and 15 as second go, so there was a big difference between those to. John main problem is his reactions and his quick movement, to improve on this he needs to do little tests like this more often so that it becomes easier and you will become better at it each time you do the tests.

Sam strength

Sam had three strengths which was the sit up test, vo2 max test bicycle, pull ups vo2 max test treadmill.  I say that it was a strength because he had a good result on it. For the sit up test Sam did 41 sit ups in one minute, which is very good because the national average is 30 above is known to be excellent. His sit ups was good because he was working at a good high pace and he also had a good technique.

Sam other strength was his pull up test and he got 10 in 25 seconds which isn’t bad because its above average. Sam strength in the pull up test is that he had a good technique and I think that help him a lot and he is also light in weight so It would be easier for him to do the pull ups. Sam last strength was his vo2 max test bicycle. Sam was good at this because he was confident and never gave up when the test got challenging. When I increased the gradient by two every minute Sam was able to carry and completer the 6 minute test. Sam had good technique on the bicycle and he also kept at a steady pace throughout the test which is important because you find yourself fatiguing a lot quicker because you are putting too much effort at the beginning of the test.