Qatar Leadership Academy

2010 - 2011

Physical Training (PT)

Tests and standards

Gerben Silvis

Qatar Leadership Academy will promote personal growth in young men by engaging them in an environment that promotes excellence in Academics, Leadership, Athletics and Character to prepare the Leaders of tomorrow.

The promotion of physical fitness is one of the primary aims of the cadet movement. Physical training (PT) at QLA includes:

Organized PT to develop aerobic fitness, anaerobic fitness, muscle power and muscle endurance

Team and individual sports (sports clubs after school, school meets)

Recreational activities

We will test the students frequently because we can monitor the physical progress of the individual. The tests we will be using at QLA are tests which are widely used over the world to the test the Physical fitness of an individual.

The tests include:

Body Composition (BMI) ,
Cardio Vascular Endurance,
Muscular strength,
Muscular Endurance,
Flexibility.

The purpose of PT and physical tests are to raise the standards of fitness of all cadets, to motivate the cadets to participate in physical activities, to create interest in fitness so they want and will stay health during their lives and to confirm the ability of a cadet to meet the standards of promotion.

Body composition (BMI)

The BMI (Body Mass Index) tells us something about a person’s body composition and can be used to identify or explain certain health problems. The Number obtained is a calculation between some ones weight and height. In general it means the higher the number the higher your risk at disease or even death. The BMI has it limitations because it can overestimate body fat in muscular build people and it can underestimate body fat in older people who have lost muscle mass.

Directions:

Weight:

1. With shoes off, measure your weight on a scale.

2. Record this measurement.

Height:

With shoes off, stand with your back to the wall, heels close together and as close as possible to the wall.
Have your partner place the yardstick on top of your head such that it touches the wall and is parallel to the floor. Partner makes a small mark on the wall under the yardstick. Measure the distance from the floor to the mark (in feet and inches).
Record this measurement.

Cardio Vascular Endurance

Your Cardio Vascular Endurance tells us something about the health of your heart, blood vessels and lungs. The better your cardio vascular endurance is the better your body can deliver oxygen- rich blood to the muscle during exercise and you have less risk to develop coronary heart diseases, high blood pressure or several other diseases. We will be using two types of test. One is the 1600m (one mile run) test and the other one is the 20 shuttle run (beep test) test. The 1600m run test is a test is focusing on endurance and the 20m shuttle run test on agility and speed.

Descriptions 1600m run:

For this test you must run all out for 1600meter and record your time. Keep in mind that you need to pace yourself for the full 1600meter.. You may also want to keep track of your time using your own watch as a back-up.

Directions:

Runner completes a warm-up.
The runner starts on teachers command. Runner runs as quickly as possible for 1600meter.
The partner counts the number of laps and lets the runner know how many laps are left.
The time stops when the runner crosses the finish line
Time will be recorded.
The runner cools down by jogging slowly until walking for at least 5 min.

Description 20m Shuttle run test:

The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recordedaudio tape,CDor laptop software, which playsbeeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test). The last successful 20m attempt will be recorded.

Muscular Strength and Muscular Endurance

One of the most frequently measured muscle groups is the abdominal (stomach) muscles. Several tests have been developed to measure mainly abdominal muscular strength and endurance. We are going to use an abdominal muscular strength and endurance test called the one minute sit-up test, which is a sit-up test since you lift your trunk only partially off the floor.

The muscles of the upper body and shoulders are another frequently measured muscle group. Several tests (for example, pull-up and push-up) are used to measure the strength and endurance of these muscle groups. Less muscular strength and endurance of the upper body and shoulder group may increase the chances that a person may have shoulder pain in middle or older adulthood. Muscular strength and endurance is also critical for both your health and ability to carry out daily activities, such as carrying your bag, cleaning your room, perform well at the drill square, holding your rifle, etc.

Sit-upDescription:

Prepare the mat with the tape strips. You need to be able to feel the tape as your fingers move across the mat or rug from the starting and ending positions. We recommend that you do the test with a partner.

Directions:

Lie face-up on mat with knees at a 90º angle and feet flat on the ground. The feet are free to move.
Place hands palms facing down on the mat with the fingers touching the first piece of tape.
Flatten your lower back to the mat, and half sit-up so that your fingers move from the first piece of tape to the second. Then return your shoulders to the mat and repeat the movement as described. Your head does not have to touch the surface. Keep your lower back flat on the mat during the movements – if you arch your back, it can cause injury.
Your partner will count the number of half sit-ups performed in one minute. Pace yourself so you can do half sit-ups for one minute.
Record your results.

Push-up Description:

In the push-up test, you push your body up and down until you touch the tennisball using muscles in your arms, shoulders and chest, while keeping your body straight with your feet serving as the pivot point. Your body weight is your workload. Only push-ups which are performed in full will be recorded. After failing two consecutive push-ups your attempt is over.

Directions:

1.Start in the standard push-up position (elevated). Hands should be shoulder width apart, arms extended straight out under the shoulders, back and legs in a straight line, and toes curled under.

2.Lower until the chest touches the tennis ball and rise up again.

3.Perform the test until you cannot complete any more push-ups while keeping your back and legs straight. The key to completing the test properly is to maintain a rigid position and keep the back flat. If necessary, you can take a brief rest in the up position (not lying on the floor).

4.Record your results.

Flexibility

Flexibility is critical for your health and ability to carry out daily activities, such as tying your shoe, walking, getting dressed, etc. It is very important that your joints are able to go through their full range of motion (ROM). Not reaching their full ROM can put too much pressure on other joints and even damage them.

Description:

One of the most common fitness tests used to measure flexibility is theSit-and-Reach test. This test, while not perfect, provides some information about the hamstring muscle group. The more the hamstrings allow one to reach forward, the less it restricts movement of the pelvis.

Directions:

Perform a light warm-up continue with some light stretching. These stretches should focus on stretching the trunk and legs.
Place a ruler on the floor and put a long piece of masking tape over the 38cm mark at a right angle to the ruler.
Remove your shoes and sit on the floor with the ruler between the legs (0 mark close to your crotch), with your feet about 30 cm apart. Heels should be at the 35cm mark at the start of the stretch to account for the fact that the legs tend to move forward when performing the stretch.
With the fingertips in contact with the ruler, slowly stretch forward with both hands as far as possible noting where the fingertips are to the closest inch. Exhaling when you stretch forward and dropping the head may allow you to stretch a bit further. Do not use fast and sudden motions, which can injure your hamstring muscles.
Perform the stretch three times with a few seconds of rest between stretches.
Record the best measurement.

STANDARDS

50 % standards
AGE / Sit-ups
1 min / Push-ups / Pull ups / Sit and reach / 1600m run / Shuttle run
QLA Physical fitness standards
50 % / 22 / 7 / 1 / 26 / 12:36 / 13.3
28 / 8 / 1 / 25 / 11:40 / 12.8
31 / 9 / 1 / 25 / 11:05 / 12.2
32 / 12 / 2 / 25 / 10:30 / 11.9
35 / 14 / 2 / 25 / 09:48 / 11.5
37 / 15 / 2 / 25 / 09:20 / 11.1
40 / 18 / 3 / 26 / 08:40 / 10.6
42 / 24 / 4 / 26 / 08:06 / 10.2
45 / 24 / 5 / 28 / 07:44 / 9.9
45 / 30 / 6 / 30 / 07:30 / 9.7
45 / 30 / 7 / 30 / 07:10 / 9.4
44 / 37 / 8 / 34 / 07:04 / 9.4

BMI Categories:

Underweightbelow 18.5
Normal weightbetween 18.5 and 24.9
Overweightbetween 25 and 29.9
Obesitymore or greater than 30

Metric System

140 cm / 145 cm / 150 cm / 155 cm / 160 cm / 165 cm / 170 cm / 175 cm / 180 cm / 185 cm / 190 cm / 195 cm / 200 cm / 205 cm
42 kg / 21.4 / 20.0 / 18.7 / 17.5 / 16.4 / 15.4 / 14.5 / 13.7 / 13.0 / 12.3 / 11.6 / 11.0 / 10.5 / 10.0
45 kg / 23.0 / 21.4 / 20.0 / 18.7 / 17.6 / 16.5 / 15.6 / 14.7 / 13.9 / 13.1 / 12.5 / 11.8 / 11.3 / 10.7
48 kg / 24.5 / 22.8 / 21.3 / 20.0 / 18.8 / 17.6 / 16.6 / 15.7 / 14.8 / 14.0 / 13.3 / 12.6 / 12.0 / 11.4
51 kg / 26.0 / 24.3 / 22.7 / 21.2 / 19.9 / 18.7 / 17.6 / 16.7 / 15.7 / 14.9 / 14.1 / 13.4 / 12.8 / 12.1
54 kg / 27.6 / 25.7 / 24.0 / 22.5 / 21.1 / 19.8 / 18.7 / 17.6 / 16.7 / 15.8 / 15.0 / 14.2 / 13.5 / 12.8
57 kg / 29.1 / 27.1 / 25.3 / 23.7 / 22.3 / 20.9 / 19.7 / 18.6 / 17.6 / 16.7 / 15.8 / 15.0 / 14.3 / 13.6
60 kg / 30.6 / 28.5 / 26.7 / 25.0 / 23.4 / 22.0 / 20.8 / 19.6 / 18.5 / 17.5 / 16.6 / 15.8 / 15.0 / 14.3
63 kg / 32.1 / 30.0 / 28.0 / 26.2 / 24.6 / 23.1 / 21.8 / 20.6 / 19.4 / 18.4 / 17.5 / 16.6 / 15.8 / 15.0
66 kg / 33.7 / 31.4 / 29.3 / 27.5 / 25.8 / 24.2 / 22.8 / 21.6 / 20.4 / 19.3 / 18.3 / 17.4 / 16.5 / 15.7
69 kg / 35.2 / 32.8 / 30.7 / 28.7 / 27.0 / 25.3 / 23.9 / 22.5 / 21.3 / 20.2 / 19.1 / 18.1 / 17.3 / 16.4
72 kg / 36.7 / 34.2 / 32.0 / 30.0 / 28.1 / 26.4 / 24.9 / 23.5 / 22.2 / 21.0 / 19.9 / 18.9 / 18.0 / 17.1
75 kg / 38.3 / 35.7 / 33.3 / 31.2 / 29.3 / 27.5 / 26.0 / 24.5 / 23.1 / 21.9 / 20.8 / 19.7 / 18.8 / 17.8
78 kg / 39.8 / 37.1 / 34.7 / 32.5 / 30.5 / 28.7 / 27.0 / 25.5 / 24.1 / 22.8 / 21.6 / 20.5 / 19.5 / 18.6
81 kg / 41.3 / 38.5 / 36.0 / 33.7 / 31.6 / 29.8 / 28.0 / 26.4 / 25.0 / 23.7 / 22.4 / 21.3 / 20.3 / 19.3
84 kg / 42.9 / 40.0 / 37.3 / 35.0 / 32.8 / 30.9 / 29.1 / 27.4 / 25.9 / 24.5 / 23.3 / 22.1 / 21.0 / 20.0
87 kg / 44.4 / 41.4 / 38.7 / 36.2 / 34.0 / 32.0 / 30.1 / 28.4 / 26.9 / 25.4 / 24.1 / 22.9 / 21.8 / 20.7
90 kg / 45.9 / 42.8 / 40.0 / 37.5 / 35.2 / 33.1 / 31.1 / 29.4 / 27.8 / 26.3 / 24.9 / 23.7 / 22.5 / 21.4
93 kg / 47.4 / 44.2 / 41.3 / 38.7 / 36.3 / 34.2 / 32.2 / 30.4 / 28.7 / 27.2 / 25.8 / 24.5 / 23.3 / 22.1
96 kg / 49.0 / 45.7 / 42.7 / 40.0 / 37.5 / 35.3 / 33.2 / 31.3 / 29.6 / 28.0 / 26.6 / 25.2 / 24.0 / 22.8
99 kg / 50.5 / 47.1 / 44.0 / 41.2 / 38.7 / 36.4 / 34.3 / 32.3 / 30.6 / 28.9 / 27.4 / 26.0 / 24.8 / 23.6
102 kg / 52.0 / 48.5 / 45.3 / 42.5 / 39.8 / 37.5 / 35.3 / 33.3 / 31.5 / 29.8 / 28.3 / 26.8 / 25.5 / 24.3
105 kg / 53.6 / 49.9 / 46.7 / 43.7 / 41.0 / 38.6 / 36.3 / 34.3 / 32.4 / 30.7 / 29.1 / 27.6 / 26.3 / 25.0
108 kg / 55.1 / 51.4 / 48.0 / 45.0 / 42.2 / 39.7 / 37.4 / 35.3 / 33.3 / 31.6 / 29.9 / 28.4 / 27.0 / 25.7
111 kg / 56.6 / 52.8 / 49.3 / 46.2 / 43.4 / 40.8 / 38.4 / 36.2 / 34.3 / 32.4 / 30.7 / 29.2 / 27.8 / 26.4
114 kg / 58.2 / 54.2 / 50.7 / 47.5 / 44.5 / 41.9 / 39.4 / 37.2 / 35.2 / 33.3 / 31.6 / 30.0 / 28.5 / 27.1
117 kg / 59.7 / 55.6 / 52.0 / 48.7 / 45.7 / 43.0 / 40.5 / 38.2 / 36.1 / 34.2 / 32.4 / 30.8 / 29.3 / 27.8
120 kg / 61.2 / 57.1 / 53.3 / 49.9 / 46.9 / 44.1 / 41.5 / 39.2 / 37.0 / 35.1 / 33.2 / 31.6 / 30.0 / 28.6
123 kg / 62.8 / 58.5 / 54.7 / 51.2 / 48.0 / 45.2 / 42.6 / 40.2 / 38.0 / 35.9 / 34.1 / 32.3 / 30.8 / 29.3
126 kg / 64.3 / 59.9 / 56.0 / 52.4 / 49.2 / 46.3 / 43.6 / 41.1 / 38.9 / 36.8 / 34.9 / 33.1 / 31.5 / 30.0

American System

55.1 " / 57.1 " / 59.1 " / 61.0 " / 63.0 " / 65.0 " / 66.9 " / 68.9 " / 70.9 " / 72.8 " / 74.8 " / 76.8 " / 78.7 " / 80.7 "
92 pd / 21.4 / 20.0 / 18.7 / 17.5 / 16.4 / 15.4 / 14.5 / 13.7 / 13.0 / 12.3 / 11.6 / 11.0 / 10.5 / 10.0
99 pd / 23.0 / 21.4 / 20.0 / 18.7 / 17.6 / 16.5 / 15.6 / 14.7 / 13.9 / 13.1 / 12.5 / 11.8 / 11.3 / 10.7
105 pd / 24.5 / 22.8 / 21.3 / 20.0 / 18.8 / 17.6 / 16.6 / 15.7 / 14.8 / 14.0 / 13.3 / 12.6 / 12.0 / 11.4
112 pd / 26.0 / 24.3 / 22.7 / 21.2 / 19.9 / 18.7 / 17.6 / 16.7 / 15.7 / 14.9 / 14.1 / 13.4 / 12.8 / 12.1
119 pd / 27.6 / 25.7 / 24.0 / 22.5 / 21.1 / 19.8 / 18.7 / 17.6 / 16.7 / 15.8 / 15.0 / 14.2 / 13.5 / 12.8
125 pd / 29.1 / 27.1 / 25.3 / 23.7 / 22.3 / 20.9 / 19.7 / 18.6 / 17.6 / 16.7 / 15.8 / 15.0 / 14.3 / 13.6
132 pd / 30.6 / 28.5 / 26.7 / 25.0 / 23.4 / 22.0 / 20.8 / 19.6 / 18.5 / 17.5 / 16.6 / 15.8 / 15.0 / 14.3
138 pd / 32.1 / 30.0 / 28.0 / 26.2 / 24.6 / 23.1 / 21.8 / 20.6 / 19.4 / 18.4 / 17.5 / 16.6 / 15.8 / 15.0
145 pd / 33.7 / 31.4 / 29.3 / 27.5 / 25.8 / 24.2 / 22.8 / 21.6 / 20.4 / 19.3 / 18.3 / 17.4 / 16.5 / 15.7
152 pd / 35.2 / 32.8 / 30.7 / 28.7 / 27.0 / 25.3 / 23.9 / 22.5 / 21.3 / 20.2 / 19.1 / 18.1 / 17.3 / 16.4
158 pd / 36.7 / 34.2 / 32.0 / 30.0 / 28.1 / 26.4 / 24.9 / 23.5 / 22.2 / 21.0 / 19.9 / 18.9 / 18.0 / 17.1
165 pd / 38.3 / 35.7 / 33.3 / 31.2 / 29.3 / 27.5 / 26.0 / 24.5 / 23.1 / 21.9 / 20.8 / 19.7 / 18.8 / 17.8
171 pd / 39.8 / 37.1 / 34.7 / 32.5 / 30.5 / 28.7 / 27.0 / 25.5 / 24.1 / 22.8 / 21.6 / 20.5 / 19.5 / 18.6
178 pd / 41.3 / 38.5 / 36.0 / 33.7 / 31.6 / 29.8 / 28.0 / 26.4 / 25.0 / 23.7 / 22.4 / 21.3 / 20.3 / 19.3
185 pd / 42.9 / 40.0 / 37.3 / 35.0 / 32.8 / 30.9 / 29.1 / 27.4 / 25.9 / 24.5 / 23.3 / 22.1 / 21.0 / 20.0
191 pd / 44.4 / 41.4 / 38.7 / 36.2 / 34.0 / 32.0 / 30.1 / 28.4 / 26.9 / 25.4 / 24.1 / 22.9 / 21.8 / 20.7
198 pd / 45.9 / 42.8 / 40.0 / 37.5 / 35.2 / 33.1 / 31.1 / 29.4 / 27.8 / 26.3 / 24.9 / 23.7 / 22.5 / 21.4
205 pd / 47.4 / 44.2 / 41.3 / 38.7 / 36.3 / 34.2 / 32.2 / 30.4 / 28.7 / 27.2 / 25.8 / 24.5 / 23.3 / 22.1
211 pd / 49.0 / 45.7 / 42.7 / 40.0 / 37.5 / 35.3 / 33.2 / 31.3 / 29.6 / 28.0 / 26.6 / 25.2 / 24.0 / 22.8
218 pd / 50.5 / 47.1 / 44.0 / 41.2 / 38.7 / 36.4 / 34.3 / 32.3 / 30.6 / 28.9 / 27.4 / 26.0 / 24.8 / 23.6
224 pd / 52.0 / 48.5 / 45.3 / 42.5 / 39.8 / 37.5 / 35.3 / 33.3 / 31.5 / 29.8 / 28.3 / 26.8 / 25.5 / 24.3
231 pd / 53.6 / 49.9 / 46.7 / 43.7 / 41.0 / 38.6 / 36.3 / 34.3 / 32.4 / 30.7 / 29.1 / 27.6 / 26.3 / 25.0
238 pd / 55.1 / 51.4 / 48.0 / 45.0 / 42.2 / 39.7 / 37.4 / 35.3 / 33.3 / 31.6 / 29.9 / 28.4 / 27.0 / 25.7
244 pd / 56.6 / 52.8 / 49.3 / 46.2 / 43.4 / 40.8 / 38.4 / 36.2 / 34.3 / 32.4 / 30.7 / 29.2 / 27.8 / 26.4
251 pd / 58.2 / 54.2 / 50.7 / 47.5 / 44.5 / 41.9 / 39.4 / 37.2 / 35.2 / 33.3 / 31.6 / 30.0 / 28.5 / 27.1
257 pd / 59.7 / 55.6 / 52.0 / 48.7 / 45.7 / 43.0 / 40.5 / 38.2 / 36.1 / 34.2 / 32.4 / 30.8 / 29.3 / 27.8
264 pd / 61.2 / 57.1 / 53.3 / 49.9 / 46.9 / 44.1 / 41.5 / 39.2 / 37.0 / 35.1 / 33.2 / 31.6 / 30.0 / 28.6
271 pd / 62.8 / 58.5 / 54.7 / 51.2 / 48.0 / 45.2 / 42.6 / 40.2 / 38.0 / 35.9 / 34.1 / 32.3 / 30.8 / 29.3
277 pd / 64.3 / 59.9 / 56.0 / 52.4 / 49.2 / 46.3 / 43.6 / 41.1 / 38.9 / 36.8 / 34.9 / 33.1 / 31.5 / 30.0