Fitness Flashcards
What are examples of health related fitness?
Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
What is cardiovascular fitness?
The ability of the CV system in getting oxygen to the working muscles so the body can work for long periods of time
What tests are there for cardiovascular fitness?
Twelve min cooper run (run for 12 mins around a marked area then measure the distance you ran)
The harvard step test (step on and off 45cm bench for 5 mins then take your heart rate after 1,2 and 3 mins)
What is muscular strength?
This allows you to lift heavy weights and is important in sports that need great force
What is the test for muscular strength?
The hand grip strength test (use a hand grip dynamometer and squeeze as tightly as you can 3 times and record best score)
What is muscular endurance?
The ability to exercise muscles repeatedly but for a long period of time
What is the test for muscular endurance?
One min press/sit up test
What is flexibility?
The range of motion you have at a specific muscle group
What is the test for flexibility?
Sit and reach test (tests hamstrings and back)
What do you calculate your body mass index?
weight (kg) / height (m squared)
What is your lean body mass?
The weight of your body minus the fat (muscles, bones and organs)
What are examples of skill related fitness?
Agility
Balance
Coordination
Power
Reaction time
Speed
What is agility?
The ability to change body direction at speed
What is the test for agility?
The Illinois agility run (lie down on your stomach at start then run a 30 foot course)
What is balance?
The ability to keep the body stable when moving or at rest
What is the test for balance?
Stork stand (hands on hips and one foot on the knee of other leg then raise up onto your toes)
What is coordination?
The ability to use two or more body parts together
What is the test for coordination?
The alternate hand wall toss test (stand 2m away from a wall and throw with your right hand and catch with your left for 30 seconds)
What is power?
To perform strength with speed
How do you calculate power?
strength x speed
What is the test for power?
Sergeant jump (mark height with arm straight then jump and mark wall again as high as you can)
What is the test for power?
Sergeant jump (mark height with arm straight then jump and mark wall again as high as you can)
Standing broad jump (two footed jump as far as you can)
What is reaction time?
The time between a stimulus and a response
What is speed?
The rate at which an individual can perform a movement or cover a distance
