Fitness Components Flashcards
Aerobic capacity/ aerobic power/ cardio vascular endurance
The capacity of the cardiovascular and respiratory system. The ability of the heart, blood vessels and respiratory systems to supply nutrients and oxygen to the working muscles.
Tested through a yo yo or beep test.
Improved through long interval training
Anaerobic capacity/power
The total amount of work which can be done and the speed at which it can be done. The capacity of the anaerobic systems to provide energy for muscular contractions.
Tested through the phosphate recovery test.
Improved through resistance training, plyometrics, circuit training.
Muscular strength
The muscular force which can be generated by a muscle or muscle group in one maximal effort.
Tested by handgrip Dynamometer test or one Max rep
Improved through resistance training, circuit training, core strength, Swiss ball,
Local muscular endurance
The ability of a muscle or muscle group to perform repeated contractions for an extended period of time.
Tested by timed push-ups/ sit-ups
Improved through medium interval training, resistance training and circuit training.
Flexibility
The capacity of a joint to move through its full range of movement.
Tested through the sit and reach test
Improved through circuit training
Body composition
The proportion of bone muscle and fat in an athlete
Tested through a skin fold test
Improved through long interval training
Continuos training fartlek training resistance training and circuit training
Muscular power
The ability to exert a force rapidly over a short period of time. Power= speed + strength
Uses ATP-PC system
Tested through vertical jump test
Improved through resistance training, plyometrics, circuit training
Speed
Rate of motion the ability to move a body part from one point to another.
Tested through 40 m sprint test
Improved by medium/short interval training. Resistance, speed, plyo and circuit training
Agility
The ability to change direction, sum up a situation, make a decision, and complete the decision.
Tested by the Illinois agility test.
Improved by circuit training
Coordination
The ability to use the body’s senses to execute motor skills smoothly and accurately
Tested by alternate hand wall toss
Improved though learning skills
Balance
Process by which the body adapts to external and internal forces acting on the body to maintain equilibrium
Tested by stork stand test
Improved through Swiss ball
Reaction time
The time it takes the body to react to external stimulus
Tested by the ruler drop test
Improved through training with stimulus .
