Fitness testing methods

The score for the chin up test was quite good; as I have improved from the previous times I have completed the test. In evaluating I am comparing results with the 'norm of the population' (Davis, Bull and Roscoe 1997, p120). According to those results I have a chin up rating level of 'excellent' which is the highest in the category of 'male'. There is also the 'female' category that has lower results due to the different physical characteristics of male and females. The score I attained could be improved by exercises related to using our own bodyweight i.e. press ups but also using weight exercises that will help the muscles used in this test (triceps and shoulders). (Davis, Bull and Roscoe 1997, p120).

Bicep curls Stand

Warm up before circuit: An easy jog can start a good warm up. This will get the blood pumping around the body and to increase your heart rate to prepare for a good exercise session. Static stretches should follow an easy jog. Static stretches should be gentle stretches of muscles, such as: biceps, triceps, abdominal, quadriceps, hamstrings etc. Ballistic stretches shouldn't be done as this may cause damage to yourself by tearing muscles or pulling your tendons or your ligaments as your muscles would not be warmed up enough.