Component 1 Flashcards
Sedentary
A lack in physical ability
Hypo kinetic disease
A disease caused by a lack of physical activity or sedentary lifestyle
Health
A state of complete emotional, physical and social well being and nit 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 it completed
Cardiovascular fitness
Able to exercise your body for long periods of time
Muscular strength
Amount of force a muscle can exert against a resistance
Muscular endurance
Ability to use voluntary muscles repeatedly without getting tired
Flexibility
Range of motion in your joints
Body composition
The percentage of body weight that is muscle, fat or bone
Agility
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
Ability to use two or more body parts together.
Power
Ability to undertake strength performances quickly.
Reaction time
The time between a stimulus and a movement in response to it
Speed
The rate at which an individual cam perform a movement or cover a distance.
12 minute cooper
It focuses on the distance achieved. It also focuses on the rating achieved.
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
This focuses on the number and rating achieved.
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
This focuses on the number of sit ups done in one minute.
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
This test focuses on the distance achieved to their toes.
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
This focuses the number that the person has achieved through squeezing the device.
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
The number of press ups done by a person within one minute.
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
This tests looks for the time achieved for the runner to travel 30 metres.
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.
