Health, Fitness and Training Flashcards
What is the definition of health?
state of complete mental, physical and social well-being and not the mere absence of disease of infirmity
What is the definition of fitness?
the ability to meet and cope with the demands of the environment
Is fitness the same for everyone?
no it is relative to each individuals environment
What word describes the relationship between health and fitness?
cyclical
How is the relationship between health and fitness cyclical?
if fitness decreases, it may result in ill health causing even lower exercise and in turn lower fitness.
If health increases, exercise increases, resulting in increased fitness
What are the 10 components of fitness?
Agility
balance
coordination
power
reaction time
speed
strength
muscular endurance
CV endurance
flexibility
What are 3 reasons for fitness testing?
identifying strengths and weaknesses
monitor improvement
baseline testing
comparison
set goals
What are 3 limitations of fitness testing?
not sport specific
don’t replicate specific movement
no competition
may be inaccurate
reliability
wrong protocols
What is the multi-stage fitness test and what does it primarily test?
covering 20m every time a beep is sounded. The time between beeps decreases. Tests CV endurance
What do you need to set up a MSF test?
tape measure, cones, CD player
What are pros and cons of the MSF test?
simple, cheap, lots of participants
maximal, running + turning, only a prediction
What does the sit and reach test primarily test?
flexibility
How do you conduct the sit and reach test and what equipment is required?
shoes off, legs flat against box, knees locked, palms faced down, hands on top of one another.
sit and reach box with measurements is required.
What are pros and cons of sit and reach test?
valid for lower back + hamstrings, reliable
lower back + hamstrings only, not good for kickers
What does the abdominal conditioning test primarily test?
muscular endurance
How do you conduct the abdominal conditioning test and what equipment is required?
the participant does a sit up to the beep (beep 1 = vertical then beep 2 = horizontal)
you need an assistant, a stopwatch, a CD with the beeps, gym mat
What are pros and cons of the abdominal conditioning test?
valid measure of abdominal muscular endurance, controlled and reliable
core only, maximal for most
What does the vertical jump test primarily test?
power
How do you conduct the vertical jump test and what equipment is required?
you stand against the wall and measure a standing reach height with both feet flat on the floor. You then jump as high as possible statically 3 times and record the one with the highest jump.
equipment required is a perpendicular surface, VJ measuring stand
What are pros and cons of the vertical jump test?
valid measure of leg power, simple
measurement issues
What does the 30m sprint test primarily test?
speed
How do you conduct the 30m sprint test and what equipment is required?
You have a 60m track with cones at the start, finish and middle. You start with a rolling start and the stopwatch starts as your torso passes the mid point and ends when you reach the finish .
equipment required is a flat surface, a stopwatch, an assistant, cones and a tape measure
What are pros and cons of the 30m sprint test?
simple, whole body, reliable
validity, surface
What does the Illinois agility test primarily test?
agility
How do you conduct the Illinois Agility test and what equipment is required?
4 cones making a rectangle measuring 5m by 10m with 5 more cones running down the middle of the 5m sides in equal spaces. You start lying flat on your stomach with hands by your sides.
You run from the starting cone to the cone opposite, then you run back to the starting side and weave in and out of the cones in the middle to the other side and back. Finally, you run the cone diagonally opposite to the start cone and run back to the last finish cone. You do this test 6 times and record your best time.
The equipment you need is a tape measure, cones, stopwatch, clean, flat surface.
What are the pros and cons of the Illinois agility test?
simple, small space, reliable, games players
running based test
What does the hand grip dynamometer test primarily test?
strength
How do you conduct the hand grip dynamomater test and what equipment is required?
Palm on lower bar, knuckles resting on upper bar. Start with hand on side then pull downwards on the bar for 5 seconds. Record the reading on the device. Recover for 30 seconds then repeat and record the best score of the dominant hand.
the equipment required is a dynamometer, assistant and stopwatch
What are pros and cons of the hand grip dynamometer test/
simple, reliable, little equipment
assistant, only measures forearm strength
What does the ruler drop test primarily test?
reaction time
How do you conduct the ruler drop test and what equipment is required?
outstretch the index finger and thumb of dominant hand and hover them over the bottom of the ruler at 0cm. The assistant should release the ruler without warning and the participant should catch the ruler with their fingers. Measure the distance from the top of the thumb and repeat 3 times. Record the average score.
Equipment required is ruler
pros and cons of ruler drop test?
simple, cheap, average
only valid for general reaction, not relevant for specific sport reactions
What does the wall throw test primarily test?
coordination
How do you conduct the wall throw test and what equipment is required?
participant stand 2m away with a tennis ball. When assistant says go, participant throws the ball at a wall with a right hand throw and catches with left hand, then throw with left hand and catch with right hand. Keep repeating for 30 seconds and the score is the total catches.
equipment required is a ball, a stopwatch, a tape measure and an assistant
