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PE > Components Fitness + Test > Flashcards

Components Fitness + Test Flashcards

1
Q

What are the Components of Fitness?

A

Components of Fitness
- Cardiovascular Endurance
- Muscular Endurance
- Speed
- Strength
- Power
- Flexibility
- Agility
- Balance
- Coordination
- Reaction Time

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2
Q

Define Cardiovascular Endurance

A

Cardiovascular Endurance - The ability of the heart, lungs, and blood to transport O2 during sustained exercise

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3
Q

What are the Test(s) for Cardiovascular Endurance?

A

The Tests for Cardiovascular Endurance
- Multi-Stage Fitness Test
- 12min Cooper Run

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4
Q

What does the Multi-Stage Fitness Test test?

A

The Multi-Stage Fitness Test is an Indication of a performer’s Cardiovascular Endurance

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5
Q

How is the Multi-Stage Fitness Test carried out

A

How the Multi-Stage Fitness Test is carried out:
- Set out cones 20 metres apart
- Performers run between the cone arriving before the beep and waiting
- Upon the beep performers can resume running
- Time between beeps decrease as the level increases

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6
Q

What does the 12min Cooper Run test?

A

The 12min Cooper Run is an indication of a performer’s Cardiovascular Endurance

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7
Q

How is the 12min Cooper Run carried out?

A

12min Cooper Run
- Performers run as fast as they can in 12 minutes
- Measured in metres (m)
- Carried out on a 400m track

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8
Q

Define Muscular Endurance

A

Muscular Endurance - The ability for muscles to contract over long periods of time without getting tired

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9
Q

What are the Test(s) for Muscular Endurance?

A

Tests for Muscular Endurance
- 1 minute Press-Up Test
- 1 minute Sit-Up Test

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10
Q

What does the 1 minute Press-Up Test test?

A

The 1 minute Press-Up Test assesses the Muscular Endurance of the Pectorals, Triceps, and Deltoids

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11
Q

What does the 1 minute Sit-Up Test test?

A

The 1 minute Sit-Up Test assesses the Muscular Endurance of the Abdominals

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12
Q

Define Speed

A

Speed - The time taken to cover a certain distance (Speed = Distance/Time (m/s))

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13
Q

What are the Test(s) for Speed

A

Test for Speed
- 30 metre Sprint

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14
Q

Define Strength

A

Strength - The ability for a muscle to apply force against resistance. The amount of force a muscle can exert

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15
Q

What are the Test(s) for Strength

A

The Tests for Strength
- 1 Repetition Maximum
- Grip Strength Dynamometer Test

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16
Q

What does the 1 Repetition Maximum Test test?

A

The 1 Repetition Maximum Test tests a performer’s Strength in multiple muscle groups

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17
Q

What does the 30 meter Sprint Test test?

A

The 30 meter Sprint Test tests a performer’s Speed

18
Q

What does the Grip Strength Dynamometer Test test?

A

The Grip Strength Dynamometer Test tests a performer’s Strength in their Hand and Forearm

19
Q

How is the Grip Strength Dynamometer Test carried out?

A

The Grip Strength Dynamometer Test is carried out by:
- Performer starts with the dominant arm up, and bringing it down whilst squeezing handle with all of their strength
- This is repeated 3 times for an average to be calculated
- Measured in Kilograms (kg)

20
Q

Define Power

A

Power - A combination of Strength and Speed (Power = Strength x Speed). It is the ability of a performer to perform a strong movement with speed

21
Q

What are the Test(s) for Power

A

Test for Power
- Vertical Jump Test

22
Q

What does the Vertical Jump Test test?

A

The Vertical Jump Test tests a performer’s Power

23
Q

How is the Vertical Jump Test carried out?a

A

How the Vertical Jump Test is carried out:
- Performer reaches as high as they can, without going on their tip toes
- Performer jumps vertically to touch the highest point they possibly can
- The score is the difference between measurements
- Measured in cm
- This is repeated 3 times to calculate an average

24
Q

Define Flexibility

A

Flexibility - Range of movement around a joint, the ability to move joints through its full range of movement

25
Q

What are the Test(s) for Flexibility

A

Test for Flexibility
- Sit and Reach Test

26
Q

What does the Sit and Reach Test test?

A

The Sit and Reach Test tests a performer’s flexibility

27
Q

How is the Sit and Reach Test carried out?

A

The Sit and Reach test is carried out as:
- Legs straight with feet in the box
- Mark on the box how far they can reach without bending the knees
- Measured in cm

28
Q

Define Agility

A

Agility - The ability to change direction with speed and control

29
Q

What are the Test(s) for Agility

A

Test for Agility
- Illinois Agility Test

30
Q

What does the Illinois Test test?

A

The Illinois Test measures a performer’s Agility

31
Q

Define Balance

A

Balance - The ability for a performer to maintain their centre of mass over a bass of support. This can be static or dynamic

32
Q

What are the Test(s) for Balance

A

Test for Balance
- Standing Stork Test

33
Q

What does the Standing Stork Test test?

A

The Standing Stork Test tests a performer’s Balance

34
Q

Define Coordination

A

Coordination - The ability to effectively use two or more body parts at the same time (Hand + Eye; Leg + Arm)

35
Q

What are the Test(s) for Coordination

A

Test for Coordination
- Wall Throw Test

36
Q

What does the Wall Throw Test test?

A

The Wall Throw Test measures a performer’s Hand/Eye Coordination

37
Q

How is the Wall Throw Test carried out?

A

The Wall Throw Test is carried out by:
- The performer stands 2 metres away from the wall, standing facing the wall
- Throw a ball (e.g. Tennis ball) against the wall with one hand and catch with the other.
- This is done for 30 seconds
- Repeat 3 times for an average

38
Q

Define Reaction Time

A

Reaction Time - The time a performer takes to respond to a stimulus

39
Q

What are the Test(s) for Reaction Time

A

The Test for Reaction Time
- Ruler Drop Test

40
Q

How is the Ruler Drop Test carried out?

A

The Ruler Drop Test is carried out by:
- A 1 metre ruler is held by an assistant between the performer’s index finger and thumb on their dominant hand
- The thumb should be level with the 0cm mark
- Ruler is released and the performer must grip it as quickly as they can
- Measurement is taken from the point caught on the ruler
- Repeated 3 times to calculate an average
- Measured in cm

PE (11 decks)

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