Component 1 Flashcards
Health
A state of complete emotional/psychological,physical and social well-being, and not merely the absence of disease and infirmity
Exercise
Physical activity that maintains or improves health and fitness
Fitness
Ability to meet the demands of the environment
Performance
How well a task is completed
Sedentary
Lacking in physical activity
Hypokinetic disease
A disease caused by a lack of physical activity or sedentary lifestyle
Cardiovasculer fitness
The ability to exercise your while body for long periods of time
Muscular strength
The amount of force a muscle can exert against in a resistance
Muscular endurance
The ability to use voluntary muscles repeatedly without getting tired
Flexibility
The range if motion in your joints
Agility
The ability to change position and control the body at speed
Balance
Being able to keep the body stable while at rest or on the move
Co-ordination
The ability to use two or more body parts together
Power
The ability to undertake strength performances quickly it can be written as a formula power = strength x speed
Reaction time
The time between a stimulus and a movement in response to it
Speed
The rate at which an individual can perform a movement or cover a distance
Body composition
The percentage of body weight that is muscle, fat or bone
Cardiovasculer fitness
The ability to exercise your while body for long periods of time
Muscular strength
The amount of force a muscle can exert against in a resistance
Muscular endurance
The ability to use voluntary muscles repeatedly without getting tired
Flexibility
The range if motion in your joints
Agility
The ability to change position and control the body at speed
Balance
Being able to keep the body stable while at rest or on the move
Co-ordination
The ability to use two or more body parts together
Power
The ability to undertake strength performances quickly it can be written as a formula power = strength x speed
Reaction time
The time between a stimulus and a movement in response to it
Speed
The rate at which an individual can perform a movement or cover a distance
Cardiovasculer fitness
The ability to exercise your while body for long periods of time
Muscular strength
The amount of force a muscle can exert against in a resistance
Muscular endurance
The ability to use voluntary muscles repeatedly without getting tired
Flexibility
The range if motion in your joints
12 minute cooper run test
Cardiovascular fitness
1 Use a 200 m area, marked every 10 m.*
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres
Harvard step test
Cardiovascular fitness
1 Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness
One minute sit up test
Muscular endurance
1 Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head.
2 Your partner can hold your feet to the ground.
3 Start each sit-up with your back on the floor.
4 Raise yourself to the 90-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute
Sit and reach test
Flexibility 1 Remove your shoes. 2 Place feet flat against the bench or sit and reach box and straighten your legs fully. 3 Keep legs straight throughout. 4 Reach forward as far as possible. 5 Hold for 3 seconds. 6 Measure in cm how far you reached
Hand grip test
Strength
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer
One minute press up test
Muscular endurance
1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
3 Straighten your arms again to the start position.
4 Complete as many press-ups as you can in 1 minute, with your partner counting
30 metre sprint test
Speed
1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds
Vertical jump test
Power
1 Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
2 Now bend your knees and jump as high as possible – touching the wall again at the highest point.
3 Measure the distance between the marks on the wall – this is your score
Illinois agility test
Agility
1 This test is 10 metres long and in total you will run 60 metres.
2 You start lying down on your front. You then sprint and weave in and out of the cones.
3 Use the diagram below to make sure you are following the correct route.
4 The time taken, measured in seconds, is your agility rating
