Reaction Time This can be measured by computerised programmes that ask for a response as quickly as possible to a stimulus such as a sound or visual cue. Reaction time is a person’s speed of reaction to a stimulus. It depends on the efficiency of the nervous system (sensory and motor) and high percentage of fast twitch muscle fibres. Flexibility Sit and reach test for hamstring flexibility Turn a bench on its side, tape a ruler on top, sit with feet flat against the bench, legs straight and slowly reach forward as far as you can. The distance the fingertips reached on the ruler is recorded. Male Female High score 11cm and above 16cm and above Low score Less than -5cm less than 1cm Shoulder hyperextension test for the chest and shoulders Lie face down on the floor with arms stretched out in front, hold a metre rule with hands shoulder width apart. Raise your arms as high as possible, keeping your chin on the ground and stick parallel to the floor. The height is measured. Male Female High score 41cm and above 46cm and above Low score 0-10cm 0-15cm Body Composition Modern testing equipment can take skinfold measurement using calliper and reference tables. The BMI can also be used. BMI=Weight (kg)/Height squared (m2) Underweight – <20 Overweight – 25-30 Obese ->30 Physical fitness can be tested and assessed through various ways. Maximum Strength 1. The one repetition max test using free weights or multi-gym equipment. Add weight gradually to work to maximum you can lift. Allow recovery between each lift. 2. Hand grip dynamometer test is used to measure hand grip strength. The handle of the equipment is squeezed as hard as possible. The equipment will give readings of the strength of the grip. Muscular Power a. Standing Broad Jump – stand with feet comfortably apart behind a start line; bend knees, jump as far as possible. Measure the distance. b. Sergeant Jump – stand next to a wall, reach up with arm nearest to the wall, and mark the highest point you can reach with both feet planted on the ground. Chalk your fingertips and leap upwards marking the wall at the highest point. Measure the distance between marks. Muscular Endurance 1. Sit ups Test – measures muscular endurance of abdominal muscles. Lie on the floor with knees bent, hands across the chest and feet flat on the floor. Raise your trunk until your elbows are touching the knees. Then lower yourself to the floor again. Complete as many as possible within 30 seconds Men Women High Score >26 >23 Low Score <21 <17 2. Press-up Test – measures muscular endurance of chest and shoulder muscles. Complete as many as possible in 60 seconds. Speed 30m speed test. Mark the start line, then measure 30m from the start line, mark the finish line. Stand 20m behind the start line, get a partner to record your speed in seconds from the moment you cross the start line to the finish line. At go sprint as fast as you can from there to the finish. Men Women High Score <7.2 seconds <7.8 seconds Low Score>9.1 seconds >9.7 seconds Agility Illinois Agility 50m shuttle run test An area is marked for a shuttle including a start and a finish. Lying face down on the floor behind a starting line, leap to your feet and complete the designated course which involves running around a series of obstacles in the shortest time. Men Women High Score <15.9 seconds <17.8 seconds Low Score>18.8 seconds >23.4 seconds Balance Stork Stand Stand comfortably on both feet with hands on hips. Lift one leg and place the toes on the knee of the other. Raise the heel of the planted foot and stand on toes for as long as possible. High score – >49 seconds Low score – <10 seconds Coordination Alternate Hand Wall Toss Test Stand two metres from wall, toss a tennis ball from right hand to wall and catch it with your left hand. Repeat using alternate hand for 30 seconds. High score ->35 catches Low score – <20 catches
High Mountain Coffee Road Race 10K champion Dayne Graham said he had been plotting and training to defeat last year’s winner, Andrew Brodeur, for the last two years.Graham watched the American walk away with the top prize for two consecutive years.”For the last two years, I have been training and telling myself that I am going to come for that white guy big and serious, and I know that I was going to beat him because I need it. I know I was going to beat him because I have the energy, and everything and I did. I beat him today,” said Graham.”Nobody expected me to win, but I was confident in myself to know that I was going to win this race, no ifs, no buts. I know my feet are working and I am fit and in very good condition. That’s why I won this race,” he said.St Jago youngster Phaleetio Green led most of the journey up the hill, closely pursued by Broduer, who eventually passed him at the top of the hill and was eventually joined by Graham for the downhill trek.Graham and Brodeur stayed together for another two kilometres before Graham started making distance between them. By the time they left Kendal, Graham was almost 100m ahead of the defending champion, with about two kilometres to go.The St Mary native, showing remarkable energy and stamina, maintained his pace to finish in 32.28 minutes, 15 seconds, ahead of Kirk Brown (32.43), who overtook Broduer (32.44) on the final stretch to claim second.ALWAYS IN CONTROLGraham, who was third in 2015 and fourth in 2014, said that the American never gave him the challenge he expected and that he was always in control of the race.”I stayed with him; I had him. At one time, I had to give him some water because he didn’t have any water. I even ‘buss’ (opened) the water for him. I just had the race my way because I need it. I stayed beside him like I was tracking (jogging), and I had him from there as I saw that I could give a strong finish and take it.”Up on the hill, I saw I could handle him. When I was going downhill to the flat, I knew I would get him there because I am good there, and that is where I conquered him,” he said.Graham also had a lot of encouragement from the locals, especially females, on his way to victory.”The policeman (race guide) helped me a lot and I respect that,” he noted.Graham has been racing on the circuit for the last three years. His first success came in the 2015 Reggae Marathon, and Sunday’s win was the biggest of the 29-year-old’s career.”I have been doing it for three years. Never went to any big high school, but I just run same way. Then I linked up with Andrew Gutzmore, and he made me run some 5Ks until I got perfect, and right now, I am fit like a fiddle, so I won’t stop,” he said.Broduer, who flew in the day before, offered no excuses.”It was a little more pressure going in, winning the last couple of years. But it’s anybody’s race on any day,” he said.”They were just better. They had a lot better strategy going in and they executed perfectly. They did awesome,” Brodeur continued. “Usually, I have a little more spring in my step at about five or six K as that is where a winner makes his move, but all that room between me (and Graham) and I just had nothing to respond with. I was surprised to be in that position as I thought I was in much better shape.”
St Elizabeth Technical High School (STETHS) are on course for a third consecutive hold on the all-island ISSA/GraceKennedy Spalding Cup after ending day two of the three-day encounter in pole position against Excelsior at STETHS yesterday.Resuming on 64 for one in chase of Excelsior’s modest first-innings score of 121, STETHS went on to claim first-innings honours after making 219 in reply.Batting a second time and facing a 98-run deficit, Excelsior closed on 99 for five, a one-run lead.National Under-17 representative, Raewin Senior, with 43 not out, and wicketkeeper Shamarae Lindo, four, are the not-out batsmen for Excelsior.Earlier, STETHS were led to their total, courtesy of Jordan Hill (46) and national youth batsman AndrÈ McCarthy (27).Left-arm spinner Rushaun Riley led the bowling with four for 42, while off-spinners Orande Pearson, three for 75, and Orlando Rowe, two for 17, were the other successful Excelsior bowlers.”We are behind the eight ball, but we still have some good batters left in the hut,” said an optimistic Kirkland Bailey, coach of Excelsior High.”The aim from here, therefore, is to try and see if we can consolidate and get a lead of, say, between 150 and 180 and see what we can do from there.”STETHS’ captain Michael Frew said their aim is to remain in front.”We are in a good position. It is just for us to come tomorrow and get them out for as low a total as possible and go for the win,” said Frew.