Strengths, Weaknesses and Areas of Improvement for Thomas
Strengths:
- Muscular Endurance (1 minute push up test)
- Cardiovascular Endurance (3 minute step test)
Weaknesses:
- Muscular Strength ( 1 RM chest press)
- Flexibility (Sit and Reach)
- Speed (35metre sprint test)
- Muscular Power (3 hop test)
As you can see above are the strengths and weaknesses of Thomas. First I will talk about the strengths. The first strength that Thomas has is his muscular endurance. This is a strength because from looking at the result that he got in the 1 minute push up test which was 45 push ups I compared it to the normative data and and saw that 45 push ups is a 'good' result. I think that Thomas still needs improvements on his muscular endurance because at the moment he is on 'good' and to get 'excellent' he needs to do at least 10 more push ups so that his result is 54. To improve his muscular endurance Thomas could do the training programme which is below. However, remember that if your using this training programme remember to spread it out on the whole week and not do it all in one day.
The second strength that I will talk about is Thomas's cardiovascular endurance. This is a strength because from looking at the result that Thomas got in the 3 minute step test which was 193bpm I compared this result to the normative data and found out that Thomas's result is 'excellent' for his age group. I cant really compare Thomas to other athletes as they are much older and that would mean that the results would be calculated differently however, for his age group his result is classified as excellent which is really good. Looking at Thomas's result I don't think that he needs to improve on this aspect at all for the time being.
WEAKNESSES
The first weakness that I will talk about is Thomas's muscular strength. I think that this is a weakness because when Thomas did the 1RM test with the chest press machine he only managed to press 40kg. On the national averages Thomas's result is shown as a 'average' result however, I think that it is not fair to compare this result to other normative data because I think that bigger people will genetically be stronger which makes this quite a unfair test. However, if Thomas does want to improve his muscular strength he should mainly focus on doing high weights which are suitable for him and try to work out using the grip below:
By doing his exercises and doing as it shows in the grid Thomas will be able to increase his muscular power however, he must remember about the rest periods because if you don't rest enough and allow your muscles to recover then the training will be to no good use.
The second weakness that I will talk about is Thomas's Flexibility. I think that this is Thomas's weakness because when Thomas did the sit and reach test his result wasn't too good. Thomas got 22cm which is a 'average' result when looking at the national averages. 22cm is an average result which isn't really that bad however, Thomas' could still improve to get a 'good' result or even a 'excellent' result however, to achieve this he would have to start training on his flexibility to become more flexible. Mainly if a person wants to increase his/her flexibility then you should do lots of stretching including dynamic stretches, PNF stretching, ballistic stretching and also statistic stretching look at the pictures below to see some stretches that could help you increase your flexibility.
Also look at the video below about PNF stretching:
Another weakness that I have noticed in Thomas is his speed. This is a weakness of Thomas because when he was doing the 35 metre sprint test his result was 5.6 seconds which is a 'poor' result when looking at the national averages. Poor is the lowest result on the national averages which shows us that Thomas needs lots of improvements in this aspect.
As you can see on the national averages a excellent result would be anything below 4.8 which is a massive different from where Thomas is on 5.6 almost a whole second difference. However, Thomas can still try to improve his speed by doing different trainings for example interval training. There are many ways in which you can do interval training for example one of the best interval workouts is stair running. You should be careful with this workout however so that you don't over work your muscles. Also try to change the intensity every session to make the workout more effective so for example in the first session you might want do the workout for 10 minutes then in the second session increase the time by two minutes.
Below is a video of another method of improvement for speed watch it!
Above as you can see are Siri's strengths and areas of improvement. What is different about Siri is that he doesn't really have a weakness because all his results were good. However, even though Siri doesn't have weaknesses he still could improve all of his results so that he can get a 'excellent' result on these tests when comparing to national averages.
The first strength that I will talk about is Siri's muscular endurance. This is definitely a strength because when Siri did the 1 minute push up test to test his muscular endurance his result was 60 push ups which is 'excellent' on the national averages. Siri is a active person that plays lots of sports and workouts that could be the reason why Siri has a better result than Thomas because Thomas doesn't do much sports and doesn't work out that much. If Siri decided that he wants to improve his result even more there are many ways to improve your muscular endurance for example as I have said before you could do high intensity training programmes which means that you would have to challenge your muscles a lot by doing high weight but with less repetitions.
The second strength that Siri's has is definitely his flexibility. Siri's flexibility is a really strong strength because when he was doing the sit and reach test his result was 44.5cm which on the national averages is 'excellent'. However, the sit and reach test measures the flexibility of the lower back which means that even though some may say the sit and reach test measures your general flexibility it doesn't. As I have said before flexibility is actually quite a easy aspect to improve on it doesn't require doing heavy weights but simple knowing your stretches. Even though Siri has a 'excellent' result he is no where near as flexible as gymnast males etc. This is because Siri doesn't work on his flexibility and people that do gymnastics usually work on their flexibility which means that comparing Siri to athletes such as gymnasts would be quite unfair. Look at the Thomas's flexibility method of improvement if you would like to improve on your flexibility.
The third strength that I have noticed that Siri has is his speed. This is one of Siri's strengths because when I carried out the 35 metre sprint test his result was 4.2 seconds which is 'excellent' on the national averages charts. As you can see below to get an excellent result you must get 4.8 seconds at least and Siri managed to get 4.2 seconds which is a outstanding result to get.
If Siri wasn't so good at his speed that wouldn't be the end for him because there are many ways in which someone can improve their general speed. Look at the video above to find out how you can improve your speed and look at the drills. These specific drills are for football however, you can use them to help you increase your speed.
WEAKNESSES
Now I will talk about Siri's weaker areas. Even though these areas are all above average Siri could still improve so that he could get a 'excellent' result in the fitness tests. The first area of improvement that I will be talking about is Siri's cardiovascular endurance. I think that Siri's cardiovascular endurance is a weakness because when Siri did the 3 minute step test his result was 183bpm which is a 'above average' result when looking at the national averages. However, Siri was really not far off from getting an 'excellent' result. To improve your cardiovascular endurance you could do many different trainings. The main aspects that you need to take in mind is that when you are working on your cardiovascular endurance you need to remember to do sessions that will have the following principles: Long duration exercises and correct level of intensity. Watch the video below to understand more about aerobic training. Aerobic training will help you to improve your cardiovascular endurance.
The second area of improvement that I will be talking about for Siri is his strength component. I think that this is an area of improvement because if Siri works on this component a little more he could achieve a 'excellent' result. At the time when Siri did the 1RM fitness test his result was 60kg which is a 'above average' result on the national averages which shows that this isn't a weakness however, for Siri to get an 'excellent' result for his size and body weight he should get at least 75kg on the chest press machine. If you want to know the amount of reps, sets etc that you need to do to build strength look at Thomas's muscular strength section. In this type of training you need to remember to do heavy weights but less repetitions because you need to challenge your muscles and give them high intensity workout so that they can actually develop more strength by adapting to the high intensity. Also each session you should increase the intensity so that your muscles adapt to even harder work every workout and then this will lead to your muscular strength improving.
The last area of improvement that I will talk about is Siri's muscular power. I think that even though Siri's muscular power is good he could still make improvements on it to achieve a 'excellent' result. When he did the 3 hop test his result was 2.3 metres which is a 'above average' result. To achieve a 'excellent' result Siri was only about 0.2 metres away which shows that if he works on his muscular power he will actually be able to achieve this result. The 3 hop test mainly measures the amount of power you have in your lower legs and not your general power however, people use this test to test your general power. To get a better result in this test serious training sessions should be aimed at the lower body so that when jumping he can generate more power which will allow him to go further. Look at the exercises below. These types of exercises workout mainly your lower body and thanks to these exercises you will be able to improve your muscular power.
The first weakness that I will talk about is Thomas's muscular strength. I think that this is a weakness because when Thomas did the 1RM test with the chest press machine he only managed to press 40kg. On the national averages Thomas's result is shown as a 'average' result however, I think that it is not fair to compare this result to other normative data because I think that bigger people will genetically be stronger which makes this quite a unfair test. However, if Thomas does want to improve his muscular strength he should mainly focus on doing high weights which are suitable for him and try to work out using the grip below:
The second weakness that I will talk about is Thomas's Flexibility. I think that this is Thomas's weakness because when Thomas did the sit and reach test his result wasn't too good. Thomas got 22cm which is a 'average' result when looking at the national averages. 22cm is an average result which isn't really that bad however, Thomas' could still improve to get a 'good' result or even a 'excellent' result however, to achieve this he would have to start training on his flexibility to become more flexible. Mainly if a person wants to increase his/her flexibility then you should do lots of stretching including dynamic stretches, PNF stretching, ballistic stretching and also statistic stretching look at the pictures below to see some stretches that could help you increase your flexibility.
Also look at the video below about PNF stretching:
Another weakness that I have noticed in Thomas is his speed. This is a weakness of Thomas because when he was doing the 35 metre sprint test his result was 5.6 seconds which is a 'poor' result when looking at the national averages. Poor is the lowest result on the national averages which shows us that Thomas needs lots of improvements in this aspect.
Below is a video of another method of improvement for speed watch it!
The last weakness that Thomas had was his muscular power. I saw that this was his weakness because when he did the 3 hop test his result on the national averages was a 'average' results which shows us that he isn't the worse however, he does need lots of improvement to reach to the 'excellent' result. Thomas doesn't play much sport which means that his muscular power wont be as good as a person who plays lots of rugby or football for example. That is why sometimes it is unfair when looking at national averages however, it shows us just about of how well we are doing or how badly we are doing. For this fitness test which is the 3 hop test the muscles that are mainly used are the muscles in our quads that is why if we want to improve Thomas's result in the 3 hop test then he should workout on his lower body which is his legs.
Look at the video below... doing these exercises will help develop your lower body muscles which then will help you increase your power however remember that you should try doing less repetitions but more weight and remember to have rest periods from about 1-3 minutes to make sure that your muscles get enough rest.
Strengths, Weaknesses and Areas of Improvement for Siri
Strengths:
STRENGTHS- Muscular Endurance (1 minute push up test)
- Flexibility (Sit and Reach)
- Speed (35metre sprint test)
Areas of Improvement:
- Cardiovascular Endurance (3 minute step test)
- Muscular Strength ( 1 RM chest press)
- Muscular Power (3 hop test)
Above as you can see are Siri's strengths and areas of improvement. What is different about Siri is that he doesn't really have a weakness because all his results were good. However, even though Siri doesn't have weaknesses he still could improve all of his results so that he can get a 'excellent' result on these tests when comparing to national averages.
The first strength that I will talk about is Siri's muscular endurance. This is definitely a strength because when Siri did the 1 minute push up test to test his muscular endurance his result was 60 push ups which is 'excellent' on the national averages. Siri is a active person that plays lots of sports and workouts that could be the reason why Siri has a better result than Thomas because Thomas doesn't do much sports and doesn't work out that much. If Siri decided that he wants to improve his result even more there are many ways to improve your muscular endurance for example as I have said before you could do high intensity training programmes which means that you would have to challenge your muscles a lot by doing high weight but with less repetitions.The second strength that Siri's has is definitely his flexibility. Siri's flexibility is a really strong strength because when he was doing the sit and reach test his result was 44.5cm which on the national averages is 'excellent'. However, the sit and reach test measures the flexibility of the lower back which means that even though some may say the sit and reach test measures your general flexibility it doesn't. As I have said before flexibility is actually quite a easy aspect to improve on it doesn't require doing heavy weights but simple knowing your stretches. Even though Siri has a 'excellent' result he is no where near as flexible as gymnast males etc. This is because Siri doesn't work on his flexibility and people that do gymnastics usually work on their flexibility which means that comparing Siri to athletes such as gymnasts would be quite unfair. Look at the Thomas's flexibility method of improvement if you would like to improve on your flexibility.The third strength that I have noticed that Siri has is his speed. This is one of Siri's strengths because when I carried out the 35 metre sprint test his result was 4.2 seconds which is 'excellent' on the national averages charts. As you can see below to get an excellent result you must get 4.8 seconds at least and Siri managed to get 4.2 seconds which is a outstanding result to get.If Siri wasn't so good at his speed that wouldn't be the end for him because there are many ways in which someone can improve their general speed. Look at the video above to find out how you can improve your speed and look at the drills. These specific drills are for football however, you can use them to help you increase your speed.
WEAKNESSES
Now I will talk about Siri's weaker areas. Even though these areas are all above average Siri could still improve so that he could get a 'excellent' result in the fitness tests. The first area of improvement that I will be talking about is Siri's cardiovascular endurance. I think that Siri's cardiovascular endurance is a weakness because when Siri did the 3 minute step test his result was 183bpm which is a 'above average' result when looking at the national averages. However, Siri was really not far off from getting an 'excellent' result. To improve your cardiovascular endurance you could do many different trainings. The main aspects that you need to take in mind is that when you are working on your cardiovascular endurance you need to remember to do sessions that will have the following principles: Long duration exercises and correct level of intensity. Watch the video below to understand more about aerobic training. Aerobic training will help you to improve your cardiovascular endurance.
The second area of improvement that I will be talking about for Siri is his strength component. I think that this is an area of improvement because if Siri works on this component a little more he could achieve a 'excellent' result. At the time when Siri did the 1RM fitness test his result was 60kg which is a 'above average' result on the national averages which shows that this isn't a weakness however, for Siri to get an 'excellent' result for his size and body weight he should get at least 75kg on the chest press machine. If you want to know the amount of reps, sets etc that you need to do to build strength look at Thomas's muscular strength section. In this type of training you need to remember to do heavy weights but less repetitions because you need to challenge your muscles and give them high intensity workout so that they can actually develop more strength by adapting to the high intensity. Also each session you should increase the intensity so that your muscles adapt to even harder work every workout and then this will lead to your muscular strength improving.The last area of improvement that I will talk about is Siri's muscular power. I think that even though Siri's muscular power is good he could still make improvements on it to achieve a 'excellent' result. When he did the 3 hop test his result was 2.3 metres which is a 'above average' result. To achieve a 'excellent' result Siri was only about 0.2 metres away which shows that if he works on his muscular power he will actually be able to achieve this result. The 3 hop test mainly measures the amount of power you have in your lower legs and not your general power however, people use this test to test your general power. To get a better result in this test serious training sessions should be aimed at the lower body so that when jumping he can generate more power which will allow him to go further. Look at the exercises below. These types of exercises workout mainly your lower body and thanks to these exercises you will be able to improve your muscular power.
