components of physical fitness Flashcards
what are the ten components of physical fitness
ms spaf bc RC- muscular endurance, strength, speed, power, agility, flexibility, balance, coordination, reaction time, cardiovascular endurance
what is the definition of cardiovascular endurance
ability to continuously exercise without getting tired
what is a sport for cardiovascular endurance and why
long-distance running- you need oxygen to the working muscles
what is used to test cardiovascular endurance (2 tests)
cooper run, multistage fitness test (bleep test)
explain how one of the tests are done (cardiovascular endurance)
cooper run requires the participant to run as far as they can in 12 minutes, record the number of meters
explain how the other test is done (cardiovascular endurance)
multistage fitness test requires the participant to shuttle run before the ‘beep’. progressively gets faster and this measures their vo2 max
what is the definition of muscular endurance
the ability of the muscles to repeatedly contract or keep going without rest
what are some sports of muscular endurance
canoeing, kayaking
name 2 tests for muscular endurance
press up test, sit-up test
explain one of the tests (muscular endurance)
press up test- how many press-ups the participant can do until hitting exhaustion
explain the other test (muscular endurance)
sit up test(similar to sleep test) participant must do a sit-up before the ‘beep’ until they can no longer keep up. count how many done
what is the definition of speed
the ability of the body to move quickly
what are some sport with speed- is this considered a limb speed or a whole body speed
100m print- limb speed, intercepting in netball- hole body speed
what is the 30 m sprint (speed)
a spirit where the participant is bent forward which allows air to pass through making them quicker
what is the definition of strength
the ability of a muscle to exert a force in a short period of time
name 2 sports involving strength
shotput, weightlifting
what is the grip strength dynamometer
measures hand grip
how do you do the grip strength test
hold the dynamometer parallel to your body, squeeze as hard as you can, repeat 3 times, record the average
what does 1rm stand for
1 repetition maximum
what does the 1rm test measure
chest strength
how do you do the 1rm test
the participant bench presses, adding 10% each time until they reach their max
what do you train when training in strength
slow-twitch fibres and fast-twitch fibres
is it anaerobically or aerobically
anaerobically
what is the definition of power
the combination of strength and speed
what is the equation to work out power
power=strength x speed
what events is power used in and why
in explosive events to undertake strength performance quickly
name two tests for power
vertical jump test, standing jump test
describe both of them
standing jump test requires the participant to jump as high as they can to touch the board, verticle jump test requires the participants to jump as far as they can in one movement, measure the best distance after 3 tres
