components of fitness Flashcards
what are the components of fitness
co-ordination
reaction time
Agility
balance
speed
power
fitness test for co-ordination
ball + toss
fitness test for reaction time
ruler drop
fitness test for agility
ilionise test
fitness test for balance
stalk test
fitness test for speed
30m sprint
fitness test for power
vertical jump
what is the HRE star
health star:
CVE
ME
MS
BC
F
fitness test for CVE
12 min cooper run
12 min swim test
Harvard steps
- VO2 max test
- PWC 170
- yo-yo run test
fitness test for F
sit and reach trunk flexion test
fitness test for BC
grip callipers
skin fold
scales
bioelectrical impedance analysis
underwater weighing
fitness test for MS
grip dynanometer
fitness test for ME
60 sec press
60 sec sit up
wall sit
Body composition
‘the relative percentage of muscles, fat and bone’
- suitable tool for the assessment of a persons state of fitness
speed
‘the max HR at which a person is able to move his or her body’
- distance moves per second
- speedy movements stress fast twitch muscle fibres type llx
Flexibility
‘the ability to move a joint through its complete rang of movement’
- concerns the stretching of muscles and tissue such as ligaments and tendons around skeletal joints
strength
’ the maximum force exerted by a specific muscle or muscle group during a single max muscle contraction - or one repetion max’
- stress fast twitch type llx
what is static strength
exerted without a change of muscle length
what is dynamic strength
max strength exerted with muscle length changes
what is elastic/plyometric strength
ability to apply a large force as possible, eccentric and concentric contractions (plyometric training)
aerobic endurance (CVE)
‘the ability to provide and sustain vigorous total body activity aerobically’
- aerobic fitness
- aerobic capacity : efficiency to transport O2 to body
- percentage of slow twitch fibres fibres and mitochondria and myoglobin concentric which may affect stamina
What is mitochondria
(power house of cells)
- necessary for creating ATP for energy
what is Myoglobin
brings in O2 needed for that process, improving it contributes to muscle oxygen supply, as it transports O2 within the muscle fibres the aerobic capacity of muscles
VO2 Max
‘the max rate at which O2 can be used, Max volume of O2 that can be utilised in one min’
- variations (increases in speed and energy)
- size and efficiency of engine
- measure blood locate
- measures HR
- looking at RPE 0-20 rate of Perceived exertion
- painful
Muscular endurance
‘the ability of a muscle group to sustain repeated contractions over time sufficient enough to cause muscle fatigue’
- realises on the ability of the body to produce energy under anaerobic and aerobic conditions
- stresses both slow and fast twitch muscle fibres type lla
PWC20
- Athletes warm up for 10 mins
- they start cycling
- assistant adjusted load on ergometer to raise athletes HR between 120-140 bpm
- after 6 mins assistant records power output and average HR
- athletes rests 10 mins
- cycles again 6 mins
- ergometer adjusted so athletes HR = 150 -170 bpm
Advantages of PWC 170
- minimal equipment needed
- simple to set up and conduct
Disadvantages of PWC 170
- specialist equipment required
- assistants required to administer the test
