1: To improve endurance throughout tennis match, by the 1st of October and test this by 1st of October. I am going to test this by doing the multistage fitness test, which I did before and achieved level 8. 7. I aim to achieve at least level 10 by the date stated. 2: To improve strength in my legs around the court by the 1st of October and test this by 1st of October. I will test this by increasing my vertical jump from 30cm to 35cm at least.
Endurance (Stamina) Cardiovascular: is the ability for the heart and lungs to keep supplying the body with the sufficient amount of oxygen that the body needs to sustain physical movement. 2. Dynamic Strength – This is the strength that you need to support your own body weight over a long period of time, or it could be the ability to apply a force against an object, but in this case its to do with carrying my body weight, and how strong your muscles are. This relates to muscular endurance, which is the ability of muscles or group of muscles to keep working against resistance.
Fitness Tests Multi-stage fitness test (bleep test) This test is designed to measure ones maximal oxygen consumption or as some call it the VO2 max (usually expressed in litres of oxygen per kilogram of body weight). When you are exercising this is the maximum volume of O2 you are able to use. Here you are testing your cardiovascular endurance, and seeing how long you can run for increasing your speed as you go. If you have a higher maximum volume it means the fitter you are, compared to if you had a low maximum volume.
But the larger the person then generally more O2 they will intake because they have larger muscles. The bleep test will indicate whether you are getting fitter, e. g. test at beginning of month before training programme and then at the end of the month during the training programme and then another test after the training programme has been completed. If you are getting fitter then your VO2 maximum will be increasing. Equipment Cones to run in between A tape with the programme on Method 1. Run 20-metre shuttle between the cones.
Your foot should be over the line on which the cone is on each time the bleep sounds. 2. When the bleep comes faster then you need speed up your running 3. Stop when you cant keep up with the bleeps. The level and amount of shuttle you ran should be recorded. Vertical Jump Test Usually the stronger you are in your legs then the higher you will be able to push yourself from the ground using them. What this works on: This tests the explosive strength of muscles in your legs. You need good leg power for sports such as high jump, long jump, basketball and netball.