P1: Components Fitness + Tests Flashcards
What are the Components of Fitness?
Components of Fitness
- Cardiovascular Endurance
- Muscular Endurance
- Speed
- Strength
- Power
- Flexibility
- Agility
- Balance
- Coordination
- Reaction Time
Define Cardiovascular Endurance
Cardiovascular Endurance - The ability of the heart, lungs, and blood to transport O2 during sustained exercise
What are the Test(s) for Cardiovascular Endurance?
The Tests for Cardiovascular Endurance
- Multi-Stage Fitness Test
- 12min Cooper Run
What does the Multi-Stage Fitness Test test?
The Multi-Stage Fitness Test is an Indication of a performer’s Cardiovascular Endurance
How is the Multi-Stage Fitness Test carried out?
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
What does the 12min Cooper Run test?
The 12min Cooper Run is an indication of a performer’s Cardiovascular Endurance
How is the 12min Cooper Run carried out?
12min Cooper Run
- Performers run as fast as they can in 12 minutes
- Measured in metres (m)
- Carried out on a 400m track
Define Muscular Endurance
Muscular Endurance - The ability for muscles to contract over long periods of time without getting tired
What are the Test(s) for Muscular Endurance?
Tests for Muscular Endurance
- 1 minute Press-Up Test
- 1 minute Sit-Up Test
What does the 1 minute Press-Up Test test?
The 1 minute Press-Up Test assesses the Muscular Endurance of the Pectorals, Triceps, and Deltoids
What does the 1 minute Sit-Up Test test?
The 1 minute Sit-Up Test assesses the Muscular Endurance of the Abdominals
Define Speed
Speed - The time taken to cover a certain distance (Speed = Distance/Time (m/s))
What are the Test(s) for Speed?
Test for Speed
- 30 metre Sprint
Define Strength
Strength - The ability for a muscle to apply force against resistance. The amount of force a muscle can exert
What are the Test(s) for Strength?
The Tests for Strength
- 1 Repetition Maximum
- Grip Strength Dynamometer Test
What does the 1 Repetition Maximum Test test?
The 1 Repetition Maximum Test tests a performer’s Strength in multiple muscle groups
What does the 30 meter Sprint Test test?
The 30 meter Sprint Test tests a performer’s Speed
What does the Grip Strength Dynamometer Test test?
The Grip Strength Dynamometer Test tests a performer’s Strength in their Hand and Forearm
How is the Grip Strength Dynamometer Test carried out?
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)
Define Power
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
What are the Test(s) for Power?
Test for Power
- Vertical Jump Test
What does the Vertical Jump Test test?
The Vertical Jump Test tests a performer’s Power
How is the Vertical Jump Test carried out?
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
Define Flexibility
Flexibility - Range of movement around a joint, the ability to move joints through its full range of movement
What are the Test(s) for Flexibility?
Test for Flexibility
- Sit and Reach Test
What does the Sit and Reach Test test?
The Sit and Reach Test tests a performer’s flexibility
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
Define Agility
Agility - The ability to change direction with speed and control
What are the Test(s) for Agility?
Test for Agility
- Illinois Agility Test
What does the Illinois Test test?
The Illinois Test measures a performer’s Agility
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
What are the Test(s) for Balance?
Test for Balance
- Standing Stork Test
What does the Standing Stork Test test?
The Standing Stork Test tests a performer’s Balance
Define Coordination
Coordination - The ability to effectively use two or more body parts at the same time (Hand + Eye; Leg + Arm)
What are the Test(s) for Coordination?
Test for Coordination
- Wall Throw Test
What does the Wall Throw Test test?
The Wall Throw Test measures a performer’s Hand/Eye Coordination
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
Define Reaction Time
Reaction Time - The time a performer takes to respond to a stimulus
What are the Test(s) for Reaction Time?
The Test for Reaction Time
- Ruler Drop Test
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
Define Validity
Validity - Whether the test actually measures what it is set out to measure
Define Reliability
Reliability - Whether the test is accurate. It is important to ensure that the testing procedure is correctly maintained for ALL individuals
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
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
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
What are the Disadvantages of the 12 min Cooper Run
Disadvantages of the 12 min Cooper Run
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
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
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
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
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
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
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
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
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
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
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
What are the Disadvantages of the Ruler Drop Test?
Disadvantages of the Ruler Drop Test?
- Assistant required
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
What are the Disadvantages of the Standing Stork Test?
Disadvantages of the Standing Stork Test?
- Assistant required
