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Wallaceburg Martial Arts Club
Physical Fitness Test
This test is physically demanding. You should consult a medical professional to discuss the impact of fitness training.
The following components to the test are demanding and are based on the Elite-Fighter method of training. Consult with your martial arts instructor on your scores. You will find that many "masters" are novices by physical fitness standards. It is IMPORTANT to maintain physical conditioning throughout your life. This test puts your scores into perspective.
Test Components:
1) Two Mile Run (3200m)
2) Speed Drill #1 - How many back knuckle strikes in 30 seconds?
3) Speed Drill #2 - How many wheel kicks in 30 seconds?
4) Coordination Drill #1 - # of Crossing Mind reps in 30 seconds
5) Coordination Drill #2 - # of Bruce Lee Drills in 30 seconds
6) Balance Drill #1 - # of 4 count kick drills in 30 seconds
7) Balance Drill #2 -# of Wheel / Heel Kick reps in 30 seconds.
8) Endurance Drill #1 -Time Holding a side kick out
9) Endurance Drill #2 - Time Holding a front kick out
10) Push Up Test - # completed properly in 60 seconds
11) Sit Up Test - # completed properly in 60 seconds.
The scores for the two mile run, push up test and sit up test are age comparative. The other tests are not. These drill are important since they help judge a fighter's attributes and the quality they have trained at. It is probable that most "fake" martial artists do poorly. As you have heard, in Kenpo it comes down to "can you fight?" these tests are fairly accurate indicators on attributes you have developed.
Please consult your instructors / trainers / coaches for specific instructions on each drill. Drill scores can be misleading if you are not completing them properly and or making short cuts while performing them.
To evaluate your training level, we need to compare your workout to a baseline. The intensity score of where you are at, and where you want to go help the process of improving.
Perceived Rate of Exertion Scale
Score / Effort Level / Toughness Level / Similarity To
0 No Effort Not Exercising Sitting Down Relaxing
1 Very Little Effort Very Easy Standing Up
2 Warm Up or Recovery Effort Somewhat Easy Walking
3 Warm Up or Recovery Effort Moderate Walking Moderately
4 Aerobic Effort Somewhat Hard Walking Uphill Moderately
5 Aerobic Effort Moderately Hard Jogging Slowly
6 Aerobic Effort Hard Jogging Fast
7 Anaerobic Effort Hard Running Moderately
8 Anaerobic Effort Very Hard Running
9 Anaerobic Effort Very, Very Hard Sprinting
10 Anaerobic Effort Maximal Sprinting Maximally.
The efforts you put forth into Karate training, does not necessarily require additional exercises. The only time you should additionally exercise is when you have a goal to reach. Exercises that are not prescribed for your personal goals have a tendency to cause problems including disability. It is important to know when to exercise and when exercise can be a problem. Karate training in itself goes through different levels of effort and ability. Sometimes exercises are prescribed to help with your training.
An example of bad exercising is in a typical karate gym, students are lined up for push-ups and sit ups while the instructor counts off. That is one set of exercises for EVERYONE! This also includes people without the strength to do the exercise properly. This emotionally discourages developing students, the exercises are tough and often painful in a bad way, and too easy for the overfit students. Both will cause the lack of development each requires individually.
Fitness is very important, and to each individual is to find their own path to it. Instructors are there to help, however each individual should have their own mind about it and exercises should be individualized.
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