Components Of Fitness And Fitness Tests Flashcards
Name the components of fitness. Which ones are health related and which are skill related?
Health - Flexibility, Muscular Endurance, Muscular Strength, Cardiovascular Fitness, Body Composition
Skill - Reaction times, Speed, Power, Co-ordination, Agility, Balance
Name the nine fitness tests and which component of fitness they test
Harvard step test - CF 12-minute Cooper Run/Swim - CF Vertical Jump test - power 30m Sprint test - Speed Illinois Agility Run - Agility 1-minute Press-up/Sit-up Test - muscular endurance Hand grip dynamometer test - MS Sit and Reach Test - Flexibilty CUR SOH PSI
What is flexibilty?
The range of movement around a joint or joints
What is Muscular Endurance?
The ability of the muscles to keep working over a period of time without getting tired or losing effectiveness
What is Muscular strength?
The greatest amount of force a sportsperson can apply in one exertion
What is Cardiovascular Fitness?
The ability of the heart and lungs to keep supplying the body and working muscles with oxygen.
What is Body Composition?
The structure of the bones and proportion of fat and lean muscle mass.
What is Reaction Time?
The time it takes to respond to a stimulus
What is Speed?
The time it takes to move your body or part of your body over a given distance
What is Co-ordination?
The ability to use one or more parts of the body at the same time
What is Agility?
The ability to change direction quickly and still keep control of the whole body
What is Balance?
The ability to keep the body in control and stable whether still or moving by keeping the centre of gravity over the base
How do you carry out the 1 minute sit-up test?
Complete as many sit-ups as possible in one minute
How do you carry out the 1 minute press-up test?
Complete as many chest press ups as possible in 1 minute
How do you carry out the 12 minute Cooper Run/Swim?
Run/Swim for 12 minutes around a measured course and record the overall distance travelled in meters
How do you carry out the Hand Grip Dynamometer test?
Using the more dominant hand, applies as much grip pressure as possible to the dynamometer. The reading in kg is recorded
How do you carry out the 30m Sprint test?
Sprint 30m as fast as possible
How do you carry out the Sit and reach test?
Sit on the floor with the legs fully extended and the bottom of their bare feet against the box. They then place one hand on top of the other and slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for 2 seconds.
How do you carry out the Illinois Agility Run?
The athlete lies face down with their nose on the start line. They jump ups and negotiate the course around the cones following the line route.
How do you carry out the Vertical Jump Test?
The athlete chalks their finger tips. Standing side on to the wall, marks the wall as high as possible. They then jump up and make another mark. The distance between the two marks is measured.
How do you carry out the Harvard Step Test?
The athlete steps up and down onto a gym bench once every two seconds for 5 minutes. The pulse is taken 1,2 and 3 minutes after the finish and the final result is calculated by doing:
30000/(P1+P2+P3)
