1.2a - The Components Of Fitness Flashcards
What are the 4 health related components of fitness?
1) Muscular strength
2) Muscular Endurance
3) Flexibility
4) Cardiovascular Endurance
Muscular strength definition
The ability of a muscle to exert force for a short period of time
Muscular endurance definition
The ability to use voluntary muscles, over long periods of time without getting tired.
Flexibility definition
The range of movement at a joint
Cardiovascular endurance definition
The ability of the heart and the circulatory system to continuously exercise without tiring
Muscular strength sporting example
Deadlifting
Muscular endurance sporting example
Cycling
Flexibility sporting example
Gymnastics
Cardiovascular endurance sporting example
Football
What are the 6 skill related components of fitness
1) Co-ordination
2) Reaction Time
3) Agility
4) Balance
5) Speed
6) Power
CRABS Power
Coordination definition
Ability to do more than one task at a time efficiently
Coordination sporting example
Tennis
Reaction time definition
The length of time taken to respond to a given stimulus
Reaction Time sporting example
Table tennis
Agility definition
Ability to change direction under control whilst maintaining speed, balance, and power
Agility sporting example
Basketball
Balance definition
Ability to keep your body mass or centre of mass over a base of support
Balance sporting example
Surfing
Speed definition
Ability to move the body quickly
Speed sporting example
Sprinting
Power definition
Ability to combine speed and strength
Power sporting example
Shoutput Throw
Health definition
A state of complete mental, physical and social well-being.
Fitness definition
The capacity to carry out life’s activities without getting too tired
Well-being definition
A feeling or mental state of being contented, happy, and healthy
Sedentary definition
A lifestyle that is inactive and involves much sitting down.
What is the test for muscular strength?
Hand grip dynamometer test
What is the test for muscular endurance?
Maximal press up test
Sit up test
What is the test for flexibility?
Sit and reach test
What is the test for cardiovascular fitness/aerobic endurance?
12min cooper run
What is the test for agility?
Illinois agility test
What is the test for speed?
30m sprint test
What is the test for power?
Vertical jump test
What are the pros and cons of the vertical jump test?
Pros:
- Quick and east to perform
- Easy to complete with large groups
Cons:
- Technique is very important
What are the pros and cons of the 30m sprint test?
Pros:
- Quick to complete
- Minimal equipment needed
Cons:
- Running surfaces/weather conditions can affect results
- Inaccurate stopwatch uses
What are the pros and cons of the Illinois agility test?
Pros:
- Simple and east to complete
Cons:
- Motivation dependent
- Timing errors
What are the pros and cons of the 12min cooper run?
Pros:
- Minimal equipment needed
- Test can be done alone
Cons:
- Motivation dependent
- Inaccuracy of heart rate measurements
What are the pros and cons of the sit and tech test?
Pros:
- Quick and east to perform
- Data table ready for comparison
Cons:
- Can cause injury
- Only measures flexibility of hamstrings and lower back
What are the pros and cons of the maximal press up test?
Pros:
- Simple to complete
- Minimal equipment needed
Cons:
- Difficult to assess
- Each rep needs to be performed correctly.
What are the pros and cons of the hand grip dynamometer test?
Pros:
- Simple and easy to complete
Cons:
- Focuses solely on strength
- Only one size of dynamometer which may effect reading
What does validity mean?
Relates to whether the test actually measures what it sets out to be
What does reliability mean?
A question of whether the test is accurate.
How can fitness test results be improved?
- Use experienced testers
- Calibrating equipment
- Repeatedly test
