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SWATACADEMY <br />POST— Expanded Course Outline <br />G W C -CJTC -2014 <br />a. males - will bench press as many times as possible a weight that is <br />75% of their body weight <br />b. females- will bench press 45% of their body weight as many times as <br />possible <br />2. Participants will learn their capacity for muscle strength and endurance by comparing <br />the number of repetitions completed compared to the test standard <br />Body Composition: Measurement will determine the percent of fat of the participant. <br />1. Skin -fold assessment of the participant will be made by the Presenter <br />2. Participant will learn to calculate percent of fat using numbers determined by <br />the assessment <br />G. Coordination: Measures the ability to perform coordinated eye -hand movement quickly against <br />the clock. <br />1. Participant will learn, practice and be tested against the clock on his /her ability to move <br />objects with the dominant hand in a precise, coordinated sequence <br />2. Participant will learn his /her category of fitness by comparing his /her time <br />against the test standard. <br />H. Reaction Time: Measures the ability to physically react and move quickly to a visual stimulus. <br />1. Participant will be given time to practice the exercise before being tested <br />2. Participant will compare his /her average time against the test standard to find <br />his /her category of fitness <br />I. Speed: Measures the ability to run 50 yards from a standing start, as fast as possible. <br />1. After a suitable warm -up and stretching period, participant will run 50 yards <br />from a standing start as fast as possible. <br />2. Participant will compare his /her time for a 50 yard sprint against the test <br />standard to learn his /her fitness for speed <br />J. Cardio- respiratory Endurance: Measures the fitness of the heart and lungs. <br />1. Participant will perform a 1.5 mile jog /run for time <br />2. Participant will compare his /her time against the test standard to learn his /her level of <br />cardio- respiratory fitness. <br />V. Presenter will give a presentation on interpreting the results of the physical and sport fitness <br />assessments. <br />VI. The Presenter will conclude with a presentation on how to make improvements in the assessed areas. <br />Information will be given on the types of activities and the frequency, intensity, and time training <br />necessary each week to improve in each of the fitness areas measured. <br />Page 7 of 7 <br />