components of fitness Flashcards
paper 1
what is the definition of fitness
the ability to meet/ cope with the demands of the environment
what is the definition of health
a state of complete emotional, physical and social wellbeing and not merely the absence of disease or infirmity
describe the relationship between health and fitness
- exercise improves fitness, an increase in fitness will improve performance
- exercise improves all aspects of health (physical, social, emotional)
- if you are not healthy enough to take part in regular exercise your fitness will deteriorate causing your performance to drop. health benefits will not be gained
what are the different components of fitness
- agility
- balance
- cardiovascular endurance
- co ordination
- flexibility
- muscular endurance
- reaction time
- strength
- speed
- power
define ‘agility’
the ability to move and change direction at speed whilst maintaining control
define ‘balance’
the maintenance of the centre of mass over the base of support
define ‘cardiovascular endurance’ (aerobic power)
the ability for the heart and lungs to supply oxygen to the working muscles
define ‘co ordination’
the ability to use two or more parts of the body together smoothly and efficiently
define ‘flexibility’
the range of movement possible at a joint
define ‘muscular endurance’
the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue
define ‘reaction time’
the time taken to initiate a response to a stimulus
define ‘strength’
the ability to overcome a resistance
define ‘speed’
- the maximum rate at which an individual is able to perform a movement or cover a distance over a period of time
- speed = distance / time
define ‘power’ (anaerobic power)
- the product of strength and speed
- power = strength x speed
what are the different types of strength
- maximal
- dynamic
- explosive
- static
define ‘maximal strength’
the largest force possible in a single maximal contraction
define ‘dynamic strength’
performing strength activities repeatedly (similar to muscular endurance)
define ‘explosive strength’
performing strength activities quickly (similar to power)
define ‘static strength’
the ability to hold a body part (limb) in a static position
what are the different types of balance
- static
- dynamic
define ‘static balance’
keeping the body stable whilst stationary
define ‘dynamic balance’
maintaining a controlled and stable position whilst moving
what is the fitness test for cardiovascular endurance
multi stage fitness test
why do you need cardiovascular endurance
give some sporting examples
- to be able to maintain a high standard of performance throughout the race/ match
- games players, long distance runners/ rowers
why do you need muscular endurance
give some sporting examples
- need prolonged additional oxygen delivery to the working muscles to repeat muscle contractions over a long period of time without tiring
- cyclist (legs), boxing (punching), swimmer (arms and legs)
what is the fitness test for muscular endurance
sit up bleep test
what is the fitness test for flexibility
sit and reach test
why do you need flexibility
give some sporting examples
- to be able to get into position without getting injured and to perform complex movements
- gymnasts, goal keepers, divers
what is the fitness test for reaction time
ruler drop test
why do you need reaction time
give some sporting examples
- need to react to a stimulus- includes a ball, whistle, starters gun or an opponent
- sprinters, badminton players, rugby players
what is the fitness test for power
vertical jump test
why do you need power
give some sporting examples
- to improve performance, strength and speed are needed in sports where you throw jump kick and sprint
- shot put, football (kicking), high jump
what is the fitness test for speed
30m sprint test
why do you need speed
give some sporting examples
- to get from one position to another, this may be leg speed to run or arm speed when throwing or hitting
- sprinting, badminton, javelin thrower
what is the fitness test for agility
illinois agility run
why do you need agility
give some sporting examples
- to change direction quickly, can be used to evade opponents or move around the court or pitch quickly
- rugby side step, tennis, badminton
what is the fitness test for balance
stork balance test
why do you need balance
give some sporting examples
- so they don’t fall over, e.g. gymnastics when performing a balance (static) or travelling across the beam (dynamic)
- gymnastics, skiing, hammer throw
what is the fitness test for coordination
wall toss test
why do you need co ordination
give some sporting examples
- when they are using two body parts at the same time, it can be used when aiming, or striking/ hitting a ball
- tennis, archery, football
what are the fitness tests for strength
- hand grip dynamometer
- 1 rep max
why do you need strength
give some sporting examples
- to support weight (static), lifting a weight (maximal), punch (dynamic), throw (explosive)
- weight lifting, rugby, gymnastics
