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Reflection On One Minute Fitness Test

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One Minute Sit-Up Test The fitness component in relation to this fitness test can be identified as muscular endurance and this can be defined as the “capability of a person to use their voluntary muscles over a longer period of time without being tired”. (BTEC Sport Level 2) This is also known as anaerobic endurance and this is the “body’s level of capacity to gain energy from food without the use of oxygen” (BTEC Sport Level 2). I was able to do 40 sit ups per minute within my first trail whereas I was able to do 48 sit ups per minute during my second trial and eventually, I got a 44 as my average. This fell under the “good” category and I could’ve easily gotten a rating of “excellent” (average should be between 46 and 54) because since I …show more content…

As it is what mainly helps a swimmer to improve and maintain their level of fitness when it comes to long distance swimming. As I’ve mentioned above, my level of muscular endurance was pretty good (it is better in my arms than my legs) and this helps me a lot when it comes to butterfly. I’ve mentioned this before but muscular endurance is what helps my arms to go above the water. If it doesn’t go above the water, I wouldn’t be very successful in this stroke. Yes, my hands do get tired after some time as I am not trained for long distance swimming (I am trained for short distance swimming like 50m sprints or 100m) but this would gradually improve with the proper type of training. When it comes to butterfly, I need a lot of muscular endurance in my legs because they help me to swim forward. For freestyle and backstroke, muscular endurance is needed in both my hand and legs but unfortunately, I lack muscular endurance in my legs because for butterfly, I am usually stuck in one place (my legs don’t push hard enough), for freestyle, I get tired after some time and for backstroke, my legs sink (my upper body is upright but my legs go underwater). So it would be very important for me train harder to achieve the best result when it comes to swimming, and if I do this, I’m sure that I would be able to achieve a “superior”

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My rectus femoris and bicep femoris have also received some toning because these exercises also targeted those muscles. Since those muscles are used in my endurance workouts, I have been able to see visible results in not only my fitness testing results, but my own body as well; I’ve lost some weight in my legs and I’ve got a more firm gluteus maximus. To continue with my third goal of toning my rectus abdominis, I chose to complete an endurance workout because a strength workout would result in gaining muscle mass, which does not achieve my goal. In order to accomplish this, I have done planks, v-snaps, tuck extends, wood chops, side planks, russian twists, hollow holds, running mans, mountain climbers, crossover sit ups, banana rolls and windshield wipers. These exercises fit in with my goals because increasing reps and weight in my core workouts lead to a stronger and tighter core consequently leading to a toned rectus

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Step 5 Pass a physical exam that includes push-ups, sit-ups, and a step test. In your first fitness test you will need to complete 20 push-ups under 1 minute, 25 sit-ups under 1 minute, and 120 steps per minute for 5 minutes. Note: If passed there will be a second physical test. This test will consist of running 220 yards under 46 seconds, 20 push-ups under 1 minute, 25 sit-ups under a minute, and finally be able to run 1.5 miles under 15 minutes.

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Imagine this. On a Monday morning around 9:30, it was that time of year again: Fitness testing week and it was the day where we took the hardest, most physically painful test, also known as running the mile. The first lap seemed pretty easy to run but towards the end of the second lap, finishing the other two laps seemed impossible, so I just wanted to just walk it from there, when all of a sudden, a rush of energy came over me, allowing me to run a good 10 minute mile. Although I did want to give up and walk the rest of the mile, I pushed through it and managed to jog the whole time, making the reward of finishing sooner feel even better.

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The practice sets were focused on doing progression drills, where the swimmer would build off the previous drill. This is a type of practice is known as “part practice” and involved progressing in a starting position and gradually combining the required “parts” to the whole starting position resulting in the dive. (Jean M. Williams & Vikki Krane, 2013). The coach was very instructional in taking the time to do it correctly and offered suggestions when necessary. I believe that the coach has implemented a task-oriented motivation climate within the team, which has a positive effect that intrinsically motivates the swimmers towards improvement and enjoyment of the sport.

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