Components Of Fitness And Fitness Tests

Question 1

Name the components of fitness. Which ones are health related and which are skill related?

Answer 1

Health - Flexibility, Muscular Endurance, Muscular Strength, Cardiovascular Fitness, Body Composition
Skill - Reaction times, Speed, Power, Co-ordination, Agility, Balance

Question 2

Name the nine fitness tests and which component of fitness they test

Answer 2

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

Question 3

What is flexibilty?

Answer 3

The range of movement around a joint or joints

Question 4

What is Muscular Endurance?

Answer 4

The ability of the muscles to keep working over a period of time without getting tired or losing effectiveness

Question 5

What is Muscular strength?

Answer 5

The greatest amount of force a sportsperson can apply in one exertion

Question 6

What is Cardiovascular Fitness?

Answer 6

The ability of the heart and lungs to keep supplying the body and working muscles with oxygen.

Question 7

What is Body Composition?

Answer 7

The structure of the bones and proportion of fat and lean muscle mass.

Question 8

What is Reaction Time?

Answer 8

The time it takes to respond to a stimulus

Question 9

What is Speed?

Answer 9

The time it takes to move your body or part of your body over a given distance

Question 10

What is Co-ordination?

Answer 10

The ability to use one or more parts of the body at the same time

Question 11

What is Agility?

Answer 11

The ability to change direction quickly and still keep control of the whole body

Question 12

What is Balance?

Answer 12

The ability to keep the body in control and stable whether still or moving by keeping the centre of gravity over the base

Question 13

How do you carry out the 1 minute sit-up test?

Answer 13

Complete as many sit-ups as possible in one minute

Question 14

How do you carry out the 1 minute press-up test?

Answer 14

Complete as many chest press ups as possible in 1 minute

Question 15

How do you carry out the 12 minute Cooper Run/Swim?

Answer 15

Run/Swim for 12 minutes around a measured course and record the overall distance travelled in meters

Question 16

How do you carry out the Hand Grip Dynamometer test?

Answer 16

Using the more dominant hand, applies as much grip pressure as possible to the dynamometer. The reading in kg is recorded

Question 17

How do you carry out the 30m Sprint test?

Answer 17

Sprint 30m as fast as possible

Question 18

How do you carry out the Sit and reach test?

Answer 18

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.

Question 19

How do you carry out the Illinois Agility Run?

Answer 19

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.

Question 20

How do you carry out the Vertical Jump Test?

Answer 20

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.

Question 21

How do you carry out the Harvard Step Test?

Answer 21

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)