Components Of Fitness Flashcards
Flexibility definition
The range of movement available at a joint.
Agility definition
The ability to change direction with speed whilst maintaining control.
Balance definition
The ability of the performer to retain centre of mass over their base of support without falling.
Dynamic - Balance while moving.
Static- Balance while still.
Cardiovascular endurance definition
The ability of the heart and the lungs to supply oxygen to the working muscles.
Coordination definition
The ability to move two or more parts at the same time smoothly and efficiently.
Muscular endurance definition
The ability of a muscle group to undergo repeated contractions avoiding fatigue.
Power definition
The product of strength and speed (strength x speed). The ability to apply force quickly.
Reaction time definition
The time taken to iniate a response to a stimulus.
Strength definition
The ability to overcome a resistance.
Maximal- The largest force possible in a single contraction.
Dynamic- the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue.
Explosive- Speed x Strength (power)
Static - Maximum force applied to an immovable object.
Speed definition
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
Speed = Distance ÷ Time
Reasons for fitness testing
- Talent identification
- Set goals
- To identify strengths and weakness
- Compare to averages
- Baseline testing
- Monitor improvement
- Motivate performers
Multi Stage Fitness Test Method
USED TO TEST CARDIOVASCULAR ENDURANCE
- Warm up
- Set up 20m course with cones accurately measured with a tape measure. Needs a CD/MP3 with official recording.
- Play recording until the performer is called out after 2-3 misses.
- Record level and shuttle.
Reasons for multi stage fitness test
- Predict VO2 max.
- Compare to normative data.
Advantages and Disadvantages of Multi stage fitness test
Advantages - Simple, Cheap and lots of participants.
Disadvantages- Maxtime (doesn’t go on forever) , Running and turning doesn’t benefit everyone and prediction for VO2 max relies on other factors.
Sit and Reach Test Method
USED TO MEASURE FLEXIBILITY
- Warm up
- Must remove shoes
- Make sure feet are flat against the box and knees are locked.
- Put hand on one another and put palms down.
- Do practice stretch.
- Stretch and hold for minimum of 2 seconds.
- Record to the nearest cm.
Advantages and Disadvantages of the Sit and Reach Test
Advantages- Valid for lower back and hamstrings
Reliable/ consistent results
Disadvantages- Lower back and hamstrings only
Not good for kickers due to their constant eccentric work will struggle.
Abdominal Conditional Test Method
USED TO TEST MUSCULAR ENDURANCE
1. Warm up
2. Assistant starts stop watch as an official recording starts.
3. Participant sits up to the beep.
4. Beep 1- horizontal
Beep 2- vertical
90 degree change.
5. Arms should be across chest
6. 8x1 minute levels.
7. Count total sit ups.Advantages and Disadvantages for Abdominal Conditioning Test
Advantages- Valid measure of abdominal muscular endurance
Controlled and reliable
Disadvantages - Core only
Maximal (for most)
Vertical jump test method
USED TO TEST POWER/ EXPLOSIVE STRENGTH
- Warm up
- Stand side on.
- Feet must be flat on the ground.
- Measure standing reach height.
- Participant will leap as high as possible and then mark the wall.
- Measure difference in cm.
- Record best of 3 attempts.
- Perpendicular surface needed.
Advantages and Disadvantages of the Vertical Jump Test
Advantages- Valid to measure leg power
Simple
Disadvantages- Measurement issues.
30 m sprint test method
USED TO TEST SPEED
- Warm up
- Use a 60m track
- Rolling start to make sure full acceleration.
- Acceleration to top speed.
- Timing torso
- Need a starter and a timer.
- Distance can vary.
Advantages and Disadvantages of 30m sprint test
Advantages- Simple
Measures whole body
Reliable consistent results
Disadvantages - Validity (running specific)
Surface
Ilinois Agility Test Method
USED TO TEST AGILITY
- Warm up
- Hands by side.
- Instructor shouts go!
- Follow course exactly.
- Finish when torso crosses the line.
- Run 6 time to with course understanding
Advantages and Disadvantages of Illinois Agility Test
Advantages - Simple
Small space - practical
Reliable consistent results
Good for game players
Disadvantages-
Running based
