6.4 to 6.6 Flashcards
What are the six components that health related fitness had ‘¡d to help protect your body from being injured and ill
Cardiovascular endurance (stamina )
Flexibility
Muscular endurance
Power
Speed
Strength
Cardiovascular endurance
Allows you to work for a long periods of time with the lungs, heart and blood working efficiently to supply oxygen to the muscles. Needed in many sporting activities, such as football, netball and swimming
Flexibility
Is the range of movement around a joint, demonstrated on activities such as bowling in cricket, gymnastics, karate and taekwondo
Muscular endurance
Is the ability of your muscles to work continuously without getting tired. Used in activities such as climbing, long distance running events and cycling
Power
Refers to being able to perform strength movements at speed and includes boxing, shot put and smash shots in tennis and badminton
Speed
Is the ability to perform a movement quickly over a distance, such as the 100m sprint, or throwing a rounded ball to a base
Strength
Is the ability to exert the maximum amount of force in one go. This can be either explosive, such as a weightlifter lifting a maximum amount in one attempt or static such as rugby players in a scrum pushing against the other team
Health related fitness
The components of physical fitness directly related to good health and meeting the demands of everyday life
Skill related fitness
The components of physical fitness that focus on skills and abilities needed to perform successfully in sporting situations
List the four components of skill related fitness
Agility
Balance
Coordination
Reaction
Agility
The ability to change the body position quickly under control
Balance
Being able to maintain a position either static (still ) or dynamic (moving )
Coordination
The ability to use two body parts at the same time
Reaction
The time it takes to respond to a stimulus (such as a starting pistol )
Ways to improve training and performance
Comparing health related and skill related components between people in the same sport
Simplest level of testing
Competitions and games where your able to see how successful a team or an individual was at a certain occasion
Cardiovascular endurance stamina 12-minute run test (Cooper test)
12 minutes run test or Cooper test you run and/or walk aa far as you can in 12 minutes (a Marilu al test). The fitness level is judged by comparing the distances run to establish norms for the test
Cardiovascular endurance or stamina - multi stage fitness tests
You perform continuous shuttle runs between two lines drawn 20m apart. The pace is established by a recording that sounds a bleep at the end of each leg of the shuttle run.
A test that test flexibility
Sit and reach test
Sit and reach test
This test measures suppleness in the back and hamstrings.
Muscular endurance - multi stage abdominal conditioning tests
Muscular endurance is when a muscle or group of muscles works continuously without tiring for a long period of time.
What test is good formPower
Vertical jump test
Power is a combination of speed and strength. It can be measured in the legs by using the vertical jump test
What’s a good test for speed
30 m spring
The 30m sprint measures how fast you can run over a short distance.
Test for strength
One repitition max test
Is a measure of the greatest weight a person can lift with just one repetition
Good test for strength
Hand grip dynamometer
Is sued to test hand and forearm strength. Before using the dynamometer
An agility test
Illinois agility run
Combination of speed and coordination
Test for balancing
Stork stand test 4
´
Coordination test
Anderson wall Toss test
Test for reaction tim4
Metre rule drop test
The main reasons to use fitness tests
Assessing someone’s suitability for different physical activities
Identifying strengths and weaknesses
Monitoring improvement
Comparison to others
Informing the design of a training programme
Motivation
Test protocol
The correct procedure for carrying out a test ; if done incorrectly, this might affect the results
Valid
The test succeeds in measuring what it sets out to measure, e.g. a test for leg strength should not use muscles in the arms
VO 2 max
The volume of oxygen that can be consumed while exercising at a Maia um capacity
What happens if you VO 2 max is higher
Can exercise more intensely than those who are not as well conditioned
Factors that can affect your VO 2 max
Age
Gender
Genetics
Lifestyle
Training
