COF Flashcards
What is the definition of agility?
ability to change the position of the body quickly while maintaining control of movement
What is the definition of balance?
ability to retain the body’s centre of mass above the base of support
What is the definition of cardio-vascular endurance?
ability of the heart and lungs to supply oxygen to the working muscles
What is the definition of co-ordination?
ability to use two or more body parts together smoothly and efficiently
What is the definition of flexibility?
range of movement possible at a joint
What is the definition of muscular endurance?
ability of a muscle group to undergo repeated contractions avoiding fatigue
What is the definition of muscular strength?
ability to overcome a resistance
What is the definition of reaction time?
time taken to respond to a stimulus
What is the definition of power?
speed * strength
ability to do a strength performance quickly
What is the definition of speed?
distance/time
amount of time it takes to perform a particular action or cover a particular distance
Example of using agility
.pivoting in netball
.switching between backhand and forehand in tennis
Example of using balance
.rugby so don’t fall as easy when being tackled
Example of using cardiovascular endurance
.tennis - long matches
Example of using co-ordination
.catching a ball in netball - eyes to see and hands to catch
Example of using flexibility
.swimming breaststroke - when your arm brushes past your ear
Example of using muscular enduracne
.marathons
Example of using muscular strength
.shotput
Example of using power
.a spike in volleyball
.smash in badminton
Example of using reaction time
.at the start of 100m when the gun is shot
.when the ball is thrown at you in cricket need to bat it in time
Example of using speed
.100m need max speed to achieve a fast time
.rugby sprinting for try line
Fitness test for agility
ROUGHLY
Illinois agility test
.start lying on your front
.when timer is started run around course as fast as possible
.10m up, zig zag through 4 cones 10m back
Fitness test for balance (static)
standing stork test
.hands on hips
.go on 1 foot
.see how long this position can be held
Fitness test for cardio-vascular endurance
Multistage Fitness test
.beeping video
.run 20m trying to reach other side before the beep goes
Fitness test for flexibility
Sit and reach test
.sit on floor, legs straight
.see how far fingers reach must hold position for 2 seconds
Fitness test for Co-ordination
Wall toss test
.stand 2m away from a wall
.through the ball underarm catch in opposite hand
.repeat for 80 seconds count successful catches
Fitness test for reaction time
ruler drop
.drop ruler
.see how quick can catch
. look at measurement on ruler you caught it at
Fitness test for power
Vertical jump
.stand side on to a wall
.jump as high as possible
.measure
Fitness test for muscular strength
hand grip dynamometer
.dominant hand
.measure in kg 1 min rest in between each go
Fitness test for speed
30m sprint test
.cones 30m apart
.measure to 1dp
Fitness test for muscular endurance
sit up bleep test
.sit up in time of bleep
.see how long you can continue
Fitness test for max strength
one rep max test
.lift a realistic weight
.3 min rest then lift again until you no longer can
What is the point on Fitness tests and what can’t they do?
measure how good you are at that certain COF
they DON’T improve your fitness
What is qualitative data?
type of data which concerns thoughts and opinions
An example of using qualitative data?
questionnaire. answer a series of questions about a factor and express your opinion in response.
What is quantitative data?
data concerned with factual information
NUMBERS
Example of quantitative data?
running 100m. how you perform on the day and a numerical score is attached.
What is Norms (normative data)
data from a population that gives a range of measurements in an area that can be used for a comparison - (good, average, poor)
What are limitations of fitness testing?
.tests are usually too general
.not sport specific
.no competitive conditions
.some are only estimates
.some have questionable reliability
What do the limitations of fitness tests lead to?
inaccuracy
what is reliability (fitness testing)?
consistency and repeating of a test.
does test produce same or similar results to prove its reliable
What is validity (fitness testing)?
extent to which a test measures what it sets out to measure
