CoF Flashcards
Cardiovascular endurance
the ability of the heart and circulatory system to meet the demands of the body for a long period of time
test for cardiovascular en + protocol
> 12 min cooper run
multi stage fitness test - cones are 20 meters apart, athlete must arrive at the cone before the beep and wait untill the beep goes to run again, score is recorded
Muscular endrance
the ability to use voluntary muscules, over long periods of time without tiring
test for muscular en + protocol
> 1 min press up test
1 min sit up test - athlete proforms as many sit ups to the point of exhaustion, score is recorded
Speed
the time taken to cover a set distance
test for speed + protocol
> 30 meter sprint test - performer covers a straight 30m from a standing start, time taken should be accurately recorded
Strength
the amount of force a muscle can exert against a resistance
test for strength + protocol
> hand grip dynamometer - hand up and bring it to the side, don’t swing your hand, record
Power
speed x strength
test for power + protocol
> vertical jump test
standing jump - from a standing position, jump horizontally, record distance
Flexibility
the range of movement at a joint
test for flexibility + protocol
> sit and reach test - legs straight, feet touching the box, reach as far as possible, hold for 2secs, record result
Agility
the ability to change direction with speed
test for agility + protocol
> illinois agility test - performers start at the first cone face down, follow the course, finish at the end cone, time is recorded from start to finish (cones are 10 meters apart)
Balance
The ability to maintain the centre of a mass over the base of support with out falling
test for balance + protocol
> stork balance test - lift right leg, place the sole of the right foot against the side of the left kneecap, raise heel (left foot) stand on toes, hold position for as long as possible, record time
Coordination
the ability to use two or more body parts at a time
test for coordination + protocol
> wall throw test - stand 2 meters from wall, start with the ball in one hand and then throw it against the wall and catch with the other, repeat for 30secs without dropping, number of catches recorded
Reaction time
the time between the presentation of the stimulus and movement
test for reaction time + protocol
> ruler drop test - ruler is hovered around hand at 0 cm, without warning ruler is dropped, performer tries to catch the ruler quickly, score is recorded.
Validity
whether it is measuring what it’s set out to measure
Reliability
whether it is accurate
