To be able to take part in sport aerobics successfully, different training is required to maintain the fitness needed for the sport. Each training session needs to be specially designed to strengthen particular fitness components, activate different energy systems and use different training principles and methods to help you become fit. In order to see an improvement in your fitness, pre and post fitness tests need to be completed and compared. According to Self Growth, the definition of a fitness test is ‘a test designed to measure physical strength, agility, and endurance’. Individual Physiological Response to Exercise.
Fitness Components & Aerobic Dance Strengths: Muscular endurance is the ability to work a muscle for long periods at less than maximum effort where local fatigue rather than general exhaustion is the limiting factor. I would find muscular endurance as one of the fitness components I am strongest at as in the 3RM Bench Press as I lifted above average. This strength is evident in the aerobics performance as I can perform the four compulsory push-ups without becoming too fatigued. Aerobic capacity/cardio respiratory endurance is the ability to keep producing energy aerobically, involving the whole body for extended periods of time.
I would consider strength of mine to be my aerobic capacity as in the Multi-Stage Fitness Test i reached a 95% level of talent (QAS Talent ID). In the aerobic routine, this is shown by completing the whole routine without becoming too tired which I can do. Weaknesses: Flexibility is the ability of the muscles, ligaments and tendons to allow large movements of the joints. This is one of my weaknesses out of the fitness components as in the Sit & Reach Test I achieved only a rating of ‘Good’ from ‘Below Average’ to ‘Excellent’. My inability to allow large movements is evident in the aerobic routine where I cannot completely touch
the floor in the straddle hold. Muscular power is the ability to use strength quickly to produce an explosive effort. This is one of my weaknesses as I have trouble producing power. Proof of this is in the Standing Long Jump Test where I reached a talent level of only 55% (QAS Talent ID) and in the Vertical Jump where I achieved a talent level of 60% (QAS Talent ID). This is evident in the aerobic routine where I struggle to perform the straight jump and tuck jump straight after each other. Pre & Post Fitness Tests Multi-Stage Fitness Test (Beep Test)
The first test is the Multi-Stage Fitness Test which is ‘a simple method for testing aerobic fitness’ (Mentone Educational Centre, 2008). The Multi-Stage Fitness Test uses all three energy systems from ATP-PC in the first 30seconds, Lactic Acid system in the third minute and from then on relies on aerobic capacity. This test strengthens the following fitness components; agility from changing direction, aerobic capacity for running for a long length of time and depending on the level reached anaerobic capacity or speed as the time for each shuttle decreases.
The Multi-Stage Fitness Test contributes to the fitness required in aerobics as you need consistent energy for aerobic work over a long length of time. I compare very well to the QAS Talent ID reaching the 95th percentile for my age as I reached level 10. 0. From my pre test to my test, I decreased my achievement by 10 shuttles to level 9. 0. This is because the amount and quality of training outside school dropped significantly between each test. [WHY IS THIS WHEN THE TRAINING PROGRAM SHOULD HAVE BEEN USED] 3RM Bench Press The 3RM Bench Press is designed to ‘measure chest, shoulder and arm strength’ (Amezdroz et al. 1999, pg292).
The Bench Press uses the first energy system ATP-PC as the exercise only takes approximately 15 seconds. This test strengthens and works on the muscular strength fitness component. The 3RM Bench Press directly links to the four compulsory push ups in the aerobics routine as they use the same arm and chest muscles repeatedly. According the classes overall results, my result from the bench press compares to above the average level reached of 17kg as I initially lifted 25kg. From my pre testing to my post testing, I improved my achievement from the 3RM bench press by 5kg to lifting 30kg.
Standing Long Jump The standing long jump is another fitness test which is used to ‘administer explosive leg power’ (Top End Sports, 2008, Fitness Testing). This is performed by standing behind a line, jumping as far as you can starting and landing with feet together and then measuring the distance jumped. The standing long jump tests the fitness component of muscular power as it measures the explosive effect of the leg muscles. This particular fitness test only uses the first energy system produced in the first 30seconds of ATP-PC.