Hi there.

Welcome to your lesson.

Today's lesson is a practical exploration of fitness testing and it's focusing on the endurance components of fitness.

My name's Ms. Hacking, and I'm looking forward to working with you today on your endurance fitness testing.

By the end of today's lesson, I'm hoping that we can apply protocols of specific fitness tests that measure cardiovascular and muscular endurance, and compare results to normative data.

So, our keywords today include cardiovascular endurance, which is the ability of the heart and lungs to supply oxygen to work in muscles, and this is also known as aerobic power.

We remember that aerobic means that there is oxygen involved.

So aerobic power means our body is taking in oxygen and our cardiovascular system is working to get oxygen into our body, to our working muscles.

Muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue, and the ability of the muscles to contract over a period of time.

So remembering having our muscles work for a long period of time means that they need good muscular endurance.

Okay, so throwing a ball many times in netball would be an example of muscular endurance.

Normative data is information collected from a large group of people to show what's typical or average so others can compare to it.

So we will see normative data for specific ages and specific genders.

So you are able to compare your results from your fitness tests to normative data to determine how good, which are your strengths and which are your weaknesses, so that you are able to determine and assess your own fitness level.

And that's how we do it by comparing to normative data.

And a protocol is a set of rules, or guidelines, or procedures that should be followed by a specific process or activity.

And this ensures validity, reliability, and safety.

So without the correct protocol, then we are maybe at risk of being unsafe, someone getting injured, or at risk of our results not being reliable or valid.

Our lesson today is split into two parts.

In the first part of today's lesson, we're going to test cardiovascular endurance by looking at what it means to have cardiovascular endurance and how it can be measured.

In the second part of today's lesson, we're going to test muscular endurance.

Again, we're going to define muscular endurance and then we're gonna look at how we can measure our muscular endurance.

Let's get started.

So, cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.

And as we've discussed, this can sometimes be called aerobic power.

So if our heart and lungs are working repeatedly for sort of over 20 minutes, we need good cardiovascular endurance.

And if we think about some activities such as marathon running, here, you would be running for a number of hours so you would need that your heart and lungs to keep working and keep bringing in the oxygen so that your working muscles are able to have energy in order to keep going.

So it's important for competition, sports, or events that last a little bit longer, that we have really good cardiovascular endurance so that we're able to keep going and keep getting oxygen into our body.

Okay, let's have a go to check.

What is the correct definition of cardiovascular endurance? Is it A, the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue? Is it B, the ability of the heart and lungs to supply oxygen to the working muscles? Is it C, the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time? Or is it C, the ability to overcome a resistance? That's right.

It's B.

The ability of the heart and lungs to supply oxygen to the working muscles.

Remember, cardiovascular, we think about the heart and lungs.

You would've probably noticed that A, is actually describing muscular endurance, C, is actually describing speed, and D, is actually describing muscular strength.

So well done if you notice that and you remembered the other components of fitness.

Okay, so Sofia has said, "I think I have good cardiovascular endurance, but how could I test to prove this?" So the test that measures cardiovascular endurance is called the multi-stage fitness test.

Say it with me, multi-stage fitness test.

Excellent.

Now you might have heard this test be called something else.

Sometimes this test can be referred to as a bleep test, because within it, which we'll talk about in a little while, is the bleeps that go off.

But remember, that if you are writing this for your exam, to always include the correct terminology, which is a multi-stage fitness test.

So the multi-stage fitness test is used to measure cardiovascular endurance.

And what is the protocol? So we remember that the protocol is the guidelines or the procedure of how something is done, and it's really, really important that we follow the correct protocol, because otherwise, the test might not be safe, but also it wouldn't be valid.

So, for example, if the protocol wasn't followed and a different distance was used, well it's not fair, it's not measuring cardiovascular endurance and it wouldn't be able to be compared to normative data that has followed that correct protocol.

So the first thing that you would need to do when taking part in any fitness test, would be to warm up thoroughly.

Now this is partly so that you don't get injured, so that your muscles, your body, is ready to exercise, but it's also so that you're able to compete at the best of your ability in the fitness test.

If you just started your fitness test without warming up properly, you're not going to be doing the best that you possibly could.

So it's important that you always warm up thoroughly before doing any fitness test.

Then, you would run 20 metres in time with the beep.

So what would've happened before you started the test, is that someone would've measured 20 metres and ideally put a cone at one end and at the other end so that the runner is able to know how far that they're running in time with the beep.

Now the beep gets gradually faster.

So at level 1, you would probably be able to walk from the first cone to the second cone and still be in time with the beep.

As the levels progress, they get a little bit faster.

So the interval between beeps reduce at the end of each level.

So level 1 would start off very slowly, and each shuttle would remain the same.

But at the end of level 1, it would move to level 2, and then the beeps would get a little bit faster.

And then to level 3, where they would get even faster.

And level 4, would increase, and so on and so on, until you get into the higher levels when you really do have to try and sprint between the beeps.

Because if you fail to complete two consecutive shuttles in time with the beep, then you must withdraw.

And so, each level has a number of shuttles within each level.

So, for example, if you got to level 5 but you got to shuttle 4 before you miss the bleep, then that would mean that your final score would be level 5, shuttle 4.

So you need to make sure that someone is counting the number of shuttles you are doing for each level so you know when you finish, so they're able to effectively record your data to compare to normative.

Once you've got your data ready to compare with normative data, you're then able to assess your cardiovascular endurance, and whether it's a strength of yours or a weakness.

So here is example of normative data for the multi-stage fitness test.

As you can see, it's different depending on the gender of the person.

And there's also different expectations for age.

Now, as you're probably doing your GCSEs, if you're watching this video, your age will be between 14 and 16.

So, if we had, for example, a female that got level 7.

2 on the multi-stage fitness test, so they got to level 7, shuttle number 2, just have a think about how you would work out where they were in relation to normative data.

So using this table, I'm hoping that you spotted that the first table was a female.

So you want to be looking at that one.

You would go along the row where it says 14 to 16, and you would look at where level 7.

2 would fit.

So here, you can see that she's less than above average 'cause that would be level 9, but she's higher than level 6.

So therefore, she would be in the average category of level 7, shuttle 2.

So that person would achieve average cardiovascular endurance, an average level for her cardiovascular endurance.

It will be interesting to see what your level of cardiovascular endurance is compared to normative data when you've had a go at the multi-stage fitness test.

Okay, let's have a go to check.

How can you measure cardiovascular endurance? Is it A, the multi-stage fitness test? Is it B, the 30-meter sprint test? Or is it C, the Illinois agility test? Yeah, well done if you remembered that it was the multi-stage fitness test that measures cardiovascular endurance.

One thing to point out before doing any types of fitness test is it's really important to consider if you are fit and healthy enough to do so.

This is especially important for fitness tests that go to exhaustion, like the multi-stage fitness test.

So, for example, if you've got an illness or you've got an injury, then perhaps today isn't the right day to compete at the multi-stage fitness test because it might mean your health condition gets worse.

So it might be better to wait for a day when you're feeling fit and healthy.

So Sofia has mentioned, "Are you fit and healthy enough to do it? And are you ready to try your hardest?" The multi-stage fitness test is a very difficult test, and it's quite mentally tough because you know that the levels are going to get harder.

And when you're feeling really tired, that is something that you have to really work with.

But you must go into it with a positive attitude of trying to try your hardest and try your best to see, to really assess, your level of cardiovascular endurance.

Because if you just gave up at the beginning because you were tired or couldn't be bothered, then you're not really getting an accurate score for your cardiovascular endurance.

Whereas it's better to really push yourself to see what is your actual level of cardiovascular endurance.

Okay, now it's your turn for a practise task.

And this practise task involves you being a little bit practical.

And as you see in the first part of the practise task, you're asked to complete the multi-stage fitness test.

So this will involve you trying your hardest and making sure you really go, until you can't go anymore, to see what level your cardiovascular endurance is at.

For the second part of the task, you're asked to compare your score to normative data using these sentence starters to help you.

So you might say something along the lines of, "My score is.

." And that is where you'd write your level and shuttle number, where you couldn't go anymore.

So that's where you came out of the test.

"Compared to normative data, it was.

." And this is where you would look at the level, from the normative data tables, and you would say whether it was poor, average, above average, or excellent.

And "Therefore it suggests that my cardiovascular endurance is a strength or a weakness." So if, for example, your cardiovascular endurance came out as excellent, then that's clearly a strength of yours and you've got really good cardiovascular endurance.

And then you're gonna relate to whether cardiovascular endurance is or is not beneficial to your sport.

So, for example, you might say cardiovascular endurance is beneficial to your sport because you need to be able to run around for 90 minutes, if you're a footballer for example, to get in the oxygen to your body so your body is able to utilise the oxygen efficiently.

So that's why you need good cardiovascular endurance.

Equally, you might do a sport that doesn't require as much cardiovascular endurance, and you can talk about that as well.

So, you are definitely going to need to pause the video now to give yourself time to complete the multi-stage fitness test, and then using some of the earlier slides on the video, compare your score to the normative data for the multi-stage fitness test.

Best of luck.

Okay, so for the first part of the task, you were asked to complete the multi-stage fitness test.

Now I wonder how you're feeling after doing that.

I'm sure you're probably feeling a little bit tired, but well done for completing it.

And I'm hoping that you tried your hardest to get a really accurate score of your cardiovascular endurance.

Now, for the second part of the task, you were asked to compare your score to normative data using a sentence starters to help you.

Now, I don't know your score, so this is just an example answer and I'm hoping that you've written something along those lines depending on what score you've got.

So here is an example answer.

You could have said, "My score is Level 5, Shuttle 1.

And compared to normative data, it was below average for my age as a female.

Therefore it suggests that my cardiovascular endurance is a weakness.

Cardiovascular endurance is not beneficial to my sport," which they've said is javelin, "because throwing a javelin does not work the cardiovascular system for a long period of time.

It requires explosive power and speed instead." So here, the example, they've related it to javelin throwing, and they've said that that's why their cardiovascular endurance is probably not that good because they don't actually need that much of it in order to be successful in their sport.

So I'm hoping that you've related cardiovascular endurance and whether it's a strength or weakness to your sport.

So well done if you've done that.

Okay, let's move on to the second part of today's lesson.

For the second part of today's lesson, we're going to test muscular endurance.

So muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

It's also the ability of the muscle or group of muscles to repeatedly contract over a period of time.

So, for example, if I did 100 bicep curls, I would need really good muscular endurance because I'm repeatedly contracting my muscles for a long period of time.

You might be able to think of some other examples where muscular endurance is required in order to be a successful sports player or successful athlete.

Jun has mentioned that "Muscular endurance is also known as dynamic strength." So we need to just remember that as well.

Thanks, Jun.

Okay, let's have a go to check.

True or false? Having good muscular endurance means your muscles are less likely to get tired.

Yep, that's true.

Can you tell me why? So muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

So, obviously, having good muscular endurance means you're less likely for your muscles to get tired.

So well done if you explain that.

So Jun said, "My muscles often feel tired.

How can I test to see how good my muscular endurance is?" So there is one test that measures muscular endurance and this is called the sit-up bleep test.

Say it with me, sit-up bleep test.

The sit-up bleep test is used to measure muscular endurance.

And what is the protocol? So what is the procedure and the guidelines that we must follow in order for this test to be safe, valid, and reliable? Of course we would warm up properly to avoid injury, but also to make sure that we are doing the best we can in this fitness test.

So we would lie on a mat with our knees bent and a partner holding our feet on the floor.

So like the image on the video, the knees are bent up to the sky and the feet are flat on the floor.

It's really important that our feet don't come off the floor.

So the performer sits up in time with the first bleep and down with the following bleep.

So similarly to the multi-stage fitness test, you are working in time with the bleeps.

Again, the first levels will start slow, and as the levels increase, they will get faster, and faster, and faster.

When the performer cannot stay in time with the bleeps, they must stop.

So if the bleep is going faster, then the performer is going up and down, then the performer must stop.

The partner should be counting how many sit ups the performer has achieved, 'cause they would record the level and the score that they get to so they could then compare that to normative data.

So, for example, if you were a female and you scored 147 sit-ups in a row without stopping and in time with the beeps, then your muscular endurance level would be described as very good.

As you can see that we got to level 6, and they got into the level 6, but they didn't get as far as 180, which would've been level 7.

So again, you would read across to see what level they got for a female.

'Cause as you can see, there's a difference again between genders.

So it's making sure you're looking down the right column if you're asked to compare your data to normative data as well.

Okay, let's have go to check.

Which fitness test measure muscular endurance? Is it the sit-up bleep test, the press-up test, or the multi-stage fitness test? Well done.

That's A.

It's the sit up bleep test that measures muscular endurance.

I'm hoping that you didn't put the multi-stage fitness test because we remember that that measures cardiovascular endurance, not muscular endurance.

So well done if you got that right.

Okay, now it's your opportunity to have a go at a task.

And again, this task is going to involve you being practically active.

Because for the first part of the task you're asked to complete the sit-up bleep test.

Don't forget to follow the protocol efficiently so that your test is safe, valid, and reliable, and that your results are able to be compared to normative data.

Because for the second part of the task, you're asked to compare your score to normative data using a sentence starters to help you.

So remember to say, "My score is.

." So that will probably be the amount of sit-ups you've managed to achieve before you couldn't keep up with the bleeps.

"Compared to normative data, it was at the.

." poor, below average, average, above average, or excellent level.

"Therefore, it suggests that your muscular endurance in your.

." abdominals, because it's a sit-up reach test, is a strength or is a weakness.

So that will depend on which score you get.

And then, "Muscular endurance is or is not beneficial to your sport because.

." So again, here, write down what sport you do, what sport is your sport of choice, and why or why not muscular endurance is beneficial to your sport.

Now you are going to have to pause the video here to allow yourself time to complete the sit-up bleep test in order to record some results that you are then able to compare to normative data.

Best of luck.

Okay, for the first part of the task, you are asked to complete the sit-up bleep test.

So I'm wondering how you're feeling after completing the sit-up bleep test.

And I'm hoping that you are able to record a score that you got for the sit-up bleep test.

Because for the second part of the task you are asked to compare your score to normative data using a sentence starters to help you.

So, again, this will totally depend on the score that you got in regards to what answers you wrote here.

But here is an example answer.

"My score is 119.

Compared to normative data, it was good for my age as a female.

Therefore, it suggests that my muscular endurance in my abdominals is a strength.

Muscular endurance is a beneficial to my sport, which is boxing, because boxing requires the muscles to repeatedly contract without getting tired." So I'm hoping that you've related how muscular endurance is important for your sport.

So well done if you've done that.

Okay, that leaves us just enough time to summarise today's lesson.

So fitness tests are used to determine our fitness levels, and we must make sure that we follow the correct protocol for fitness tests to ensure that our fitness tests are safe for us to compete in, but also that our results are valid and reliable so that we are able to compare them to normative data.

And this is so that we are able to establish which components of fitness are our strengths and our weaknesses, because when we find out which components of fitness are our weaknesses, we're able to target training, specific training to improve those components of fitness.

The multi-stage test measures cardiovascular endurance, and the sit-up bleep test measures muscular endurance.

Well done today.

You've worked really hard, particularly if you've taken part in the multi-stage fitness test and the sit-up bleep test, you must be feeling quite tired.

I'll look forward to seeing you again soon.