P.E.P. for rugby Essay Example for Free

P.E.P. for rugby Essay Multi-stage Fitness Test  The multi-stage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness.  Diagram:  Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the beep or bleep test. The time between recorded beeps decrease each minute (level). Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording.   Press up test  Diagram:  Description: Can be the total number of push-ups completed or the number completed in a set time period. The starting position is with the hands and feet touching the floor, the body and legs are in a straight line, the arms extended and at a right angles to the body. Scoring: The number of correctly completed push-ups is recorded.  Sit and reach  Diagram:  Description:This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat. Scoring:The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeat twice and record the best score. The table below gives you a guide for expected scores (in cm) for adults  Description:The ruler is held by the assistant between the outstretched index finger and thumb of the athletes dominant hand, so that the top of the athletes thumb is level with the zero cm line on the ruler. The assistant instructs the athlete to catch the ruler as soon as possible after it has been released. Scoring:The assistant is to record distance between the bottom of the ruler and the top of the athletes thumb where the ruler has been caught.  Balance Beam  Diagram:  Description:the person stands on one leg on a beach for as long as possible.  Scoring:time length of time person can stay in balance position.  Fitness Requirements for Rugby  The game of basketball requires many different aspects of fitness which I will outline below.  Aerobic Endurance-a good level of cardio-vascular fitness is needed because of the continuous nature of the game. Speed -needed to move into position quickly both in attack and defence  Strength -leg power is probably more important than upper body strength although this is required for long distance passing and in my position lifting the man in the line- out. Explosive leg power is needed for rucking, maul and scrum situations. Muscular endurance is also needed because of the repetitive nature of the game.  Flexibility needed for all aspects of the game to reduce the risk of injury and to allow movement around the park in a variety of situations.  As well as the health related aspects of fitness, several skill-related components are important. Agility, balance, co-ordination reaction time are needed for all aspects of the game. As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need. It also will allow me to be specific and adapt the exercises and work intensities easily as the programme develops.  As well as doing the circuits I will also attend four rugby practices, two in school and two at the club, and also play matches when arranged. Because of this I will arrange the time of the circuits to ensure I have either ample recovery after a match or rest before a match.