components of fitness & fitness tests Flashcards
define strength
the amount of force a muscle can generate when it contracts to overcome resistance
define balance
the ability to keep your body steady, both static and when moving
define body composition
a measure of the percentage of fat, muscle, bone, water and vital organs in your body
define power
the ability of muscles to contract with speed and force
define cardiovascular endurance
this is a measure of how efficiently your body can deliver oxygen and nutrients to your working muscles
define speed
how quickly your body or part of the body is able to perform a movement
define muscular endurance
this is a measure of the length of time your voluntary muscles can contract for without tiring
define coordination
the ability to move two or more body parts together, accurately and smoothly
define reaction time
a measure of how long it takes for you to respond to a stimulus
define flexibility
this is the ability to move your body through a full range of motion
define agility
a measure of how quickly you can change the position of your body whilst keeping it under control
what component of fitness does the 12 minute cooper test train
cardiovascular endurance
explain the 12 minute cooper test
how far you can swim, run or cycle in 12 minutes
what component of fitness does the harvard step test train
cardiovascular endurance
explain the harvard step test
step up 45cm at 30 steps per minute. Measure your heartbeat after at intervals of one minute until your heartbeat returns to normal
what component of fitness does the grip dynamometer test
strength
explain the strength grip dynamometer test
use the grip dynamometer to measure grip strength. Allow for three attempts
what component of fitness do the one minute sit - up and press - up test train
muscular endurance
explain the one minute sit-up and press-up tests
how many press-ups/sit-ups you can do in a minute
what component of fitness dos the sit and reach test train
flexibility
describe the sit and reach test
with straight legs and the soles of your feet against the box, reach forward and hold for three seconds at your furthest point
what component of fitness does the standing stork test train
balance
describe the standing stork test
stand on one leg with your heels off the floor and hold for as long as possible .
what component of fitness does the Illinois run test train
agility
describe the Illinois run test
run a course of six cones in as quick a time as possible
what component of fitness does the 30m sprint test train
speed
describe the 30m sprint test
run a distance of 30m as quick as possible. say 3,2,1 so reaction time is not involved
what component of fitness does the vertical jump test train
power
describe the vertical jump test
stand against a wall and measure how high you can jump
