Endurance: Cooper Run

• The cooper run – aerobic endurance: To test how many 300m laps you can run in 12 minutes

• My score for the cooper run was 8 laps in 12 mins • And the national average is 10 laps

Flexibility

Sit and reach test

What you’ll need

• A box and a measuring tape.• Or a sit and reach table.

How to do it.

• Sit on the floor with your legs straight in front of you with the tape is 0cm parallel with your feet.

• Secondly you have to reach forward as far as you can with your finger tips and your feet shoulder with apart.

• But make sure there is no jerky movement or the test will be inaccurate and unfair. You should be able to hold your position for at lest 3 seconds.

Power

Vertical Jump

What you’ll need

• Chalk• A wall• Measuring tape• Partner

• How to do it

• stand next to a wall and reach up with you and that’s closest to the wall and mark it of with the chalk were your finger tips can reach up to. And put the bottom of the measuring tape at the marked point.

• then while standing next to the wall jump as high as you can .

Life Style

• Can cause you to gain weight and become very unfit. This could cause to weak muscles because your not building them up.

Drugs

• cannabis can affect your brain for example; paranoia, memory loss, and tiredness. If you smoke to much it makes your lungs turn black and turn in to tar. This could affect you in sport because you lungs will be weak and you might not be able to breathe properly while playing a sport.

TrainingCardio-Vascular: Cardiovascular fitness refers to the ability of your heart, lungs and organs to take in oxygen. The maximum volume of oxygen your body can consume and use is your “VO2 Max”. When you exercise regularly, you can increase your cardiovascular fitness so your heart becomes more efficient for pumping blood and oxygen to the body. The body becomes more efficient at using that oxygen.

Interval training is for example, when you spring for a couple of minutes and take break in between.

Diet

• Eating unhealthily for example fast food sweets could make you fat. This will make you get slower and your stamina will decrease.

Alcohol

• When drinking alcohol while you’re a professional sports person it’s a very bad thing because it will effect your performance in many ways. For example if you consume a large amount of alcohol on a regular basis it can effect you mentally and physically