iItis fitness programs

LOCATIONS FOR SKINFOLD MEASUREMENT ARE:

a) CHEST (PECTORAL) – A DIAGONAL FOLD ON THE PECTORAL LINE MIDWAY
BETWEEN THE AXILLARY FOLD & THE NIPPLE.





b) TRICEP (ARM) – A VERTICAL FOLD ON THE BACK OF THE UPPER ARM, MIDWAY
BETWEEN THE SHOULDER & ELBOW JOINTS.












c) SCAPULA (BACK, SUBSCAPULA) – A DIAGONAL FOLD JUST BELOW THE
INFERIOR ANGLE OF THE SCAPULA.





d) ABDOMEN (UMBILICIS) – A VERTICAL FOLD 5 CMS TO THE RIGHT OF THE
UMBILICIS.











e) ILIUM (HIP OR SUPRAILIUM) – A 450 DIAGONAL FOLD JUST ABOVE THE CREST
OF ILIUM IN THE MID AXILLARY LINE.





f) THIGH (LEG) – A VERTICAL FOLD ON THE FRONT OF THE THIGH, MIDWAY
BETWEEN THE GROIN LINE & THE TOP OF THE PATELLA WHILE THE LEG IS
BENT AT 900.




2. FLEXIBILITY:

FLEXIBILITY IS THE ABILITY OF AN INDIVIDUAL TO MOVE THE BODY AND ITS PARTS THROUGH AS WIDE A RANGE OF MOTION AS POSSIBLE WITHOUT UNDUE STRAIN TO THE JOINTS AND MUSCLE ATTACHMENTS.

SIT & REACH TEST

TO MEASURE THE DEVELOPMENT OF HIP AND BACK FLEXION AS WELL AS EXTENSION OF THE HAMSTRING MUSCLES OF THE LEG. THE OBJECT IS TO SEE HOW FAR YOU CAN EXTEND YOUR FINGERTIPS BEYOND YOUR HEEL LINE WITH THE KNEES STRAIGHT.

PROCEDURE:

• SIT ON THE FLOOR WITH KNEES LOCKED STRAIGHT AND FEET ABOUT 6” APART FLAT UP AGAINST A STEP-BLOCK 6” HIGH.

• PLACE A TAPE MEASURE OR YARDSTICK ON THE STEP-BLOCK WITH 10CMS AT THE EDGE OF THE STEP-BLOCK.

• SLOWLY STRETCH FORWARD BETWEEN & PAST YOUR FEET WITH YOUR FINGERS AND MARK THE DISTANCE ON THE RULER.

• THE BEST OF TWO TRIES IS RECORDED IN CENTIMETERS.





2. Flexibility: Sit and Reach



3. STRENGTH

STRENGTH IS THE MUSCULAR FORCE EXERTED AGAINST MOVEABLE AND IMMOVABLE OBJECTS.

A) TRUNK ABDOMINAL STAGE:
TO MEASURE THE STRENGTH OF THE ABDOMINAL MUSCLES.

PROCEDURE:

• LIE IN THE SIT UP POSITION, KNEES BENT AT A RIGHT ANGLE AND FEET FLAT ON THE FLOOR.

• PERFORM ALL MOVEMENTS WITH CONTROLLED FORM AND MINIMISE ANY ‘HITCH’ INITIATION OF MOTION.

• LEVEL IS FAILED IF FEET COME OFF THE FLOOR.

STAGE 1 – PALMS OVER KNEES: HANDS ON THIGHS, MOVE FORWARD UNTIL THE FINGERS
ARE TOUCHING PATELLA.
STAGE 2 – ELBOWS OVER KNEES: HANDS ON THIGHS, MOVE FORWARD UNTIL THE ELBOWS
ARE TOUCHING PATELLA.
STAGE 3 – FOREARMS TO THIGHS: ARMS ACROSS AND IN CONTACT WITH THE ABDOMEN
WITH HANDS GRIPPING OPPOSITE ELBOWS, MOVE FORWARD UNTIL FOREARMS TOUCH MID THIGHS.
STAGE 4 – ELBOWS TO MID THIGHS: ARMS ACROSS AND IN CONTACT WITH THE CHEST WITH HANDS GRIPPING OPPOSITE SHOULDERS. MOVE FORWARD UNTIL THE ELBOWS TOUCH THE MID THIGHS
STAGE 5 – CHEST TO THIGHS: ARMS BENT BEHIND THE HEAD WITH HANDS GRIPPING
OPPOSITE SHOULDERS. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
STAGE 6 – CHEST TO THIGHS WITH 2.5 KG WEIGHT: ARMS BENT BEHIND THE HEAD WITH
HANDS CROSSED AND HOLDING 2.5 KG WEIGHT. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
STAGE 7 – CHEST TO THIGHS WITH 5 KG WEIGHT: ARMS BENT BEHIND THE HEAD WITH
HANDS CROSSED AND HOLDING 5 KG WEIGHT. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
RECORD THE LEVEL REACHED



3. Strength: a. Abdominal Stage


B) UPPER EXTREMITY: TWO HAND MEDICINE BALL PUTT (3 KGS)

TO MEASURE THE POWER OF THE ARMS AND SHOULDER GIRDLE.

PROCEDURE:

• FROM A SITTING POSITION IN A STRAIGHT BACK CHAIR, THE PERFORMER HOLDS THE BALL IN BOTH HANDS WITH THE BALL DRAWN BACK AGAINST THE CHEST AND JUST UNDER THE CHIN.

• HE THEN PUSHES THE BALL UPWARD AND OUTWARD FOR MAXIMUM DISTANCE.

• A RESTRAINING BAND IS PLACED AROUND THE PERFORMERS CHEST AND HELD TAUT TO THE REAR BY A PARTNER IN ORDER TO ELIMINATE ROCKING ACTION DURING THE PUSH. THE PERFORMERS EFFORT SHOULD BE PRIMARILY WITH THE ARMS.

• ONE PRACTICE TRIAL MAYBE TAKEN BEFORE SCORING.

• EACH OF TWO TRIALS SHOULD BE TAKEN IN SUCCESSION.

• DISTANCE IS MEASURED FROM THE FORWARD EDGE OF THE CHAIR TO THE POINT OF CONTACT OF THE BALL WITH THE FLOOR IN METRES.

• THE BEST OF TWO DISTANCE IS RECORDED AS THE SCORE.





Strength: b. Medicine Ball Putt







C) LOWER EXTREMITY VERTICAL JUMP

TO MEASURE THE POWER OF THE LEGS IN JUMPING VERTICALLY UPWARDS. POWER IS THE ABILITY TO RELEASE MAXIMUM FORCE IN THE FASTEST POSSIBLE TIME.

PROCEDURE:

• A SMOOTH WALL SURFACE OF AT LEAST 4 METERS FROM THE FLOOR IS REQUIRED WITH A CLEAN AREA IN WHICH TO JUMP AND LAND.

• A PIECE OF CHALK IS REQUIRED WITH WHICH TO MARK THE WALL.

• STAND SIDE ON TO THE WALL WITH HEELS TOGETHER AND HOLD THE PIECE OF CHALK IN THE HAND NEAREST TO THE WALL. THE CHALK SHOULD NOT EXTEND ANY FURTHER THAN NECESSARY BEYOND THE MIDDLE FINGERTIP TO MARK THE REACHING AND JUMPING HEIGHTS.

• REACHING HEIGHT – KEEP THE HEELS ON THE FLOOR, REACH UPWARDS AS HIGH AS POSSIBLE AND MAKE A MARK ON THE WALL WITH THE ARM NEAREST TO THE WALL WHILE THE OTHER ARM IS BEHIND THE BACK (HAND GRASPING TOP OF SHORTS).

• JUMPING HEIGHT – THE PERFORMER ADOPTS A FULL SQUAT POSITION WITH HEELS, BACK AND BODY IN BALANCE. HE JUMPS AS HIGH AS HE CAN VERTICALLY USING ONLY LEGS AND MAKES ANOTHER MARK ON THE WALL AT THE HEIGHT OF THE JUMP.

• MEASURE THE DISTANCE IN CENTIMETERS BETWEEN THE MARKS – THIS REFLECTS YOUR LEG POWER. THE BEST OF TWO TRIES IS RECORDED IN CMS.

• A DOUBLE JUMP OR A CROW HOP IS NOT PERMITTED UPON TAKE OFF. DISREGARD ANY JUMP IN WHICH BALANCE OR POSITION IS LOST. YOU CAN PRACTICE THE JUMP UNTIL IT IS CORRECTLY EXECUTED BEFORE TESTING.



Strength: c. Vertical Jump

4. SPEED

SPEED OF MOVEMENT IS THE RATE AT WHICH YOU CAN PROPEL YOUR BODY THROUGH SPACE.
20 METER SPRINT

PROCEDURE:

• MARK OUT 5 MTRS, 10 MTRS AND 20 MTRS ON A LEVEL SECTION OF GROUND.
• WEAR RUNNING SHOES, FACE THE TESTER WHILE STANDING IN AN ON GUARD POSITION AT THE START. THE COMMANDS ARE “ARE YOU READY” FOLLOWED BY “GO”.
• AT THE COMMAND TO GO, THE STARTER DROPS HIS ARM SO THAT THE TIMER AT 5, 10 AND 20 METERS CAN START THE TIMING.
• RUN AS FAST AS POSSIBLE ACROSS THE FINISH LINE.
• THE ELAPSED TIME FROM THE STARTING SIGNAL UNTIL THE RUNNER’S CHEST CROSSES THE LINES AT 5, 10 AND 20 METERS, IS MEASURED TO THE NEAREST TENTHS OF A SECOND.
• RECORD THE MAXIMAL SPRINT, OUT OF TWO SPRINTS OVER THIS DISTANCE.
• ALLOW ADEQUATE REST BETWEEN EACH SPRINT.




4. Speed: 20m Sprint


5. AGILITY

IS THE PHYSICAL ABILITY WHICH ENABLES AN INDIVIDUAL TO RAPIDLY CHANGE BODY POSITION AND DIRECTION IN A PRECISE MANNER. IT IS APPARENTLY A COMBINATION OF NEUROLOGICAL PROCESSING (READING THE PLAY), COORDINATION AND SPEED.

RUN A THREE
IS BASED ON THE 505 TEST THAT MEASURES THE TIME FOR RAPID CHANGE OF DIRECTION OVER A SHORT UP AND BACK COURSE WITH A RUNNING START. IT MEASURES THE SUDDEN CHANGE IN BODY DIRECTION IN COMBINATION WITH RAPID MOVEMENT OF THE LIMBS.

PREPARATION:

USING THE MEASURING TAPE, MASKING TAPE AND CONES MARK OUT THE POINTS OF THE COURSE ACCORDING TO THE DIAGRAM BELOW. PLACE MARKERS 17.7 METERS APART (LENGTH OF A CRICKET PITCH). PLACE ANOTHER MARKER 12.7 METERS FROM THE STARTING POINT. THIS IS WHERE THE TIMER IS SITUATED FOR THE MEASUREMENT OF THE TURN SPEED.