Components Of Fitness Flashcards
What are the components of fitness?
- agility
-balance
-cardiovascular endurance
-coordination
-flexibility
-muscular endurance
-power
-reaction time
-speed
-strength
What is agility and how do we test for it?
-The ability to change direction at speed whilst maintaining control
Test:
Illinois agility test
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Run around cone as quickly as possible
Allay face down on non-slippery floor
Whistle goes it starts
Times with stopwatch
Result are the time they ran
What is balance and how do we test for it
- the ability to keep the body stable by maintaining the centre of gravity over a base of support
TEST
Stork balance test
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Performer stands on one leg with hands on there hips, standing on there tiptoes.
Record how long with timer until toes flat to ground or loose position
What is cardiovascular endurance and how do we test for it?
Ability of heart and lungs to supply oxygen to working muscles for prolonged time.
Test
Multistage fitness test
-cones measured 20m apart. Aim is to run across the cones as soon as they here the beep from the audio recording. Then reach the messy come before they hear the next beep.
Progressively, the beeps get quicker.
If runner fails to run to next cone, next beep is taken in.
What is coordination and how do we test for it?
Ability to use 2 or more different body parts together Smoothly or efficiently l.
Test:
Wall toss test
Requires tennis ball and wall
Stand 2 m behind wall and toss under an. Ball thrown with right and court with left. Recorded for 30 seconds successful catches.
What is flexibility and how do we test for it?
-Range of movement around a joint
Test:
Sit and reach
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Sit and reach box used
Remove trainers, feet against box and straight
Performer reaches forward as far as possible with both hands .
What is muscular endurance and how do we test for it?
-Ability of group of muscles to undergo repeated contraction for prolonged period of time (repeatedly use muscles for prolonged time period without getting tired)
Test
Situp bleak test
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How long abs contract for.
Gym mat used is necessary
Laid back on mat with knees bent at right angles
Hands placed on thighs
Beeps signal starting point. Aim is 2 beeps per sit-up that go progressively quicker
Ends when perform can not do any more bleeps, loses technique
What is power and how do we test for it?
-Maximum speed and maximum strength
Test
Vertical jump test
Need wall, chalk, measuring tape
They will rub the chalk on there hands
Standing side against wall and had above there head. When ready they jump as high as possible.
What is reaction time and how do we test for it?
-time taken to respond to a stimulants
Test
Ruler drop test
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Need meter long ruler and assistant
Assistant holds top of ruler, performer positions there thumb & index finger at bottom of ruler(not touch
Asistan let’s go randomly. Then performer has to catch as quickly as possible.
Deberé caught determines level of fitness reaction time
What is speed and how do we test for it?
Rate someone covers distance in given time
Test
30m sprint test
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Cones measured 30 m apart with durable running conditions. Someone blows whistle to start, performer runs to the cones as fast as possible. Performer should start in a stationary position.
Time stopped when persons chest past cones.
What is strength and how do we test for it?
Amount of force able to overcome resistance [maximal/ static/ explosive/dynamic]
Test
One rep max test
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Free weights or machine weights and spotter
Performer pick a comfortable weight and slowly increases it until they can’t lift it. Ends when they cannot lift weight. Measured in kg
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Handgrip dynamometer test
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Requires grip dynamometer.
Squeeze dynamometer as hard as they can, repeated 3 times
What are the limitations of a fitness test?
-data not released to competitive game
-less motivated to perform best outside competition
-not sport specific
-can be inconsistent
What are the benefits of fitness testing?
-can help monitor training programs
-provide baseline data compared to national avatar to identify fitness levels
-identify areas of strength and weakness
