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PE Paper 1 > P1: Components Fitness + Tests > Flashcards

P1: Components Fitness + Tests Flashcards

1
Q

What are the Components of Fitness?

A

Components of Fitness
- Cardiovascular Endurance
- Muscular Endurance
- Speed
- Strength
- Power
- Flexibility
- Agility
- Balance
- Coordination
- Reaction Time

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2
Q

Define Cardiovascular Endurance

A

Cardiovascular Endurance - The ability of the heart, lungs, and blood to transport O2 during sustained exercise

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3
Q

What are the Test(s) for Cardiovascular Endurance?

A

The Tests for Cardiovascular Endurance
- Multi-Stage Fitness Test
- 12min Cooper Run

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4
Q

What does the Multi-Stage Fitness Test test?

A

The Multi-Stage Fitness Test is an Indication of a performer’s Cardiovascular Endurance

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5
Q

How is the Multi-Stage Fitness Test carried out?

A

How the Multi-Stage Fitness Test is carried out:
- Set out cones 20 metres apart
- Performers run between the cone arriving before the beep and waiting
- Upon the beep performers can resume running
- Time between beeps decrease as the level increases

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6
Q

What does the 12min Cooper Run test?

A

The 12min Cooper Run is an indication of a performer’s Cardiovascular Endurance

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7
Q

How is the 12min Cooper Run carried out?

A

12min Cooper Run
- Performers run as fast as they can in 12 minutes
- Measured in metres (m)
- Carried out on a 400m track

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8
Q

Define Muscular Endurance

A

Muscular Endurance - The ability for muscles to contract over long periods of time without getting tired

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9
Q

What are the Test(s) for Muscular Endurance?

A

Tests for Muscular Endurance
- 1 minute Press-Up Test
- 1 minute Sit-Up Test

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10
Q

What does the 1 minute Press-Up Test test?

A

The 1 minute Press-Up Test assesses the Muscular Endurance of the Pectorals, Triceps, and Deltoids

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11
Q

What does the 1 minute Sit-Up Test test?

A

The 1 minute Sit-Up Test assesses the Muscular Endurance of the Abdominals

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12
Q

Define Speed

A

Speed - The time taken to cover a certain distance (Speed = Distance/Time (m/s))

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13
Q

What are the Test(s) for Speed?

A

Test for Speed
- 30 metre Sprint

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14
Q

Define Strength

A

Strength - The ability for a muscle to apply force against resistance. The amount of force a muscle can exert

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15
Q

What are the Test(s) for Strength?

A

The Tests for Strength
- 1 Repetition Maximum
- Grip Strength Dynamometer Test

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16
Q

What does the 1 Repetition Maximum Test test?

A

The 1 Repetition Maximum Test tests a performer’s Strength in multiple muscle groups

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17
Q

What does the 30 meter Sprint Test test?

A

The 30 meter Sprint Test tests a performer’s Speed

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18
Q

What does the Grip Strength Dynamometer Test test?

A

The Grip Strength Dynamometer Test tests a performer’s Strength in their Hand and Forearm

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19
Q

How is the Grip Strength Dynamometer Test carried out?

A

The Grip Strength Dynamometer Test is carried out by:
- Performer starts with the dominant arm up, and bringing it down whilst squeezing handle with all of their strength
- This is repeated 3 times for an average to be calculated
- Measured in Kilograms (kg)

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20
Q

Define Power

A

Power - A combination of Strength and Speed (Power = Strength x Speed). It is the ability of a performer to perform a strong movement with speed

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21
Q

What are the Test(s) for Power?

A

Test for Power
- Vertical Jump Test

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22
Q

What does the Vertical Jump Test test?

A

The Vertical Jump Test tests a performer’s Power

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23
Q

How is the Vertical Jump Test carried out?

A

How the Vertical Jump Test is carried out:
- Performer reaches as high as they can, without going on their tip toes
- Performer jumps vertically to touch the highest point they possibly can
- The score is the difference between measurements
- Measured in cm
- This is repeated 3 times to calculate an average

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24
Q

Define Flexibility

A

Flexibility - Range of movement around a joint, the ability to move joints through its full range of movement

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25
What are the Test(s) for Flexibility?
Test for Flexibility - Sit and Reach Test
26
What does the Sit and Reach Test test?
The Sit and Reach Test tests a performer's flexibility
27
How is the Sit and Reach Test carried out?
The Sit and Reach test is carried out as: - Legs straight with feet in the box - Mark on the box how far they can reach without bending the knees - Measured in cm
28
Define Agility
Agility - The ability to change direction with speed and control
29
What are the Test(s) for Agility?
Test for Agility - Illinois Agility Test
30
What does the Illinois Test test?
The Illinois Test measures a performer's Agility
31
Define Balance
Balance - The ability for a performer to maintain their centre of mass over a bass of support. This can be static or dynamic
32
What are the Test(s) for Balance?
Test for Balance - Standing Stork Test
33
What does the Standing Stork Test test?
The Standing Stork Test tests a performer's Balance
34
Define Coordination
Coordination - The ability to effectively use two or more body parts at the same time (Hand + Eye; Leg + Arm)
35
What are the Test(s) for Coordination?
Test for Coordination - Wall Throw Test
36
What does the Wall Throw Test test?
The Wall Throw Test measures a performer's Hand/Eye Coordination
37
How is the Wall Throw Test carried out?
The Wall Throw Test is carried out by: - The performer stands 2 metres away from the wall, standing facing the wall - Throw a ball (e.g. Tennis ball) against the wall with one hand and catch with the other. - This is done for 30 seconds - Repeat 3 times for an average
38
Define Reaction Time
Reaction Time - The time a performer takes to respond to a stimulus
39
What are the Test(s) for Reaction Time?
The Test for Reaction Time - Ruler Drop Test
40
How is the Ruler Drop Test carried out?
The Ruler Drop Test is carried out by: - A 1 metre ruler is held by an assistant between the performer's index finger and thumb on their dominant hand - The thumb should be level with the 0cm mark - Ruler is released and the performer must grip it as quickly as they can - Measurement is taken from the point caught on the ruler - Repeated 3 times to calculate an average - Measured in cm
41
Define Validity
Validity - Whether the test actually measures what it is set out to measure
42
Define Reliability
Reliability - Whether the test is accurate. It is important to ensure that the testing procedure is correctly maintained for ALL individuals
43
What are the Advantages of the Multi-Stage Fitness Test?
Advantages of the Multi-Stage Fitness Test - Simple to set up and conduct - More than one athlete can conduct the test at the same time - Can be conducted indoors or outdoors - Can compare against the norms
44
What are the Disadvantages of the Multi-Stage Fitness Test?
Disadvantages of the Multi-Stage Fitness Test - Specialist equipment is required (CD player + Speaker) - Assistant required to administer the test - Can be affected by motivation
45
What are the Advantages of the 12 min Cooper Run?
Advantages of the 12 min Cooper Run - Minimal equipment required - Simple to set up and conduct - More than one athlete can conduct the test at the same time - Can compare against the norms
46
What are the Disadvantages of the 12 min Cooper Run
Disadvantages of the 12 min Cooper Run
47
What are the Advantages of the 1 minute Press-Up Test?
Advantages of the 1 minute Press-Up Test - Minimal equipment required - Simple to set up and conduct - The athlete can administer the test - Can be conducted almost anywhere - Can compare against the norms
48
What are the Disadvantages of the 1 minute Press-Up Test?
Disadvantages of the 1 minute Press-Up Test - Assistant required to administer the test - Technique can affect result - Only tests: Tricep; Pectorals; Bicep
49
What are the Advantages of the 1 minute Sit-Up Test?
Advantages of the 1 minute Press-Up Test - Minimal equipment required - Simple to set up and conduct - The athlete can administer the test - Can be conducted almost anywhere - Can compare against the norms
50
What are the Disadvantages of the 1 minute Sit-Up Test?
Disadvantages of the 1 minute Press-Up Test - Assistant required to administer the test - Technique can affect result - Only tests the Abdominals
51
What are the Advantages of the 30 meter Sprint Test?
Advantages of the 30 meter Sprint Test - Minimal equipment required - Simple to set up and conduct - Can be conducted almost anywhere - Can compare against the norms
52
What are the Disadvantages of the 30 meter Sprint Test?
Disadvantages of the 30 meter Sprint Test - Assistant required to administer the test - Technology could fail
53
What are the Advantages of the Grip Strength Dynamometer Test?
Advantages of the Grip Strength Dynamometer Test - Minimal equipment required - Simple to set up and conduct - Can be conducted anywhere - Can compare against the norms
54
What are the Disadvantages of the Grip Strength Dynamometer Test?
Disadvantages of the Grip Strength Dynamometer Test - Specialist equipment required (Expensive) - Assistant required to administer the test - Only tests strength in forearm and hand
55
What are the Advantages of the 1 Repetition Max Test?
Advantages of the 1 Repetition Max Test - Can be used to test strength in multiple muscle groups
56
What are the Disadvantages of the 1 Repetition Max Test
Disadvantages of the 1 Repetition Max Test - Performer can get injured if they exert themselves to far - Need specialist equipment
57
What are the Advantages of the Ruler Drop Test?
Advantages of the Ruler Drop Test - Minimal equipment required - Simple to conduct - Can be conducted almost anywhere - Can compare to norms
58
What are the Disadvantages of the Ruler Drop Test?
Disadvantages of the Ruler Drop Test? - Assistant required
59
What are the Advantages of the Standing Stork Test?
Advantages of the Standing Stork Test - Minimal equipment required - Simple to conduct - Can be conducted almost anywhere - Can compare to norms
60
What are the Disadvantages of the Standing Stork Test?
Disadvantages of the Standing Stork Test? - Assistant required

PE Paper 1 (13 decks)

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