Pe Deffenitions Flashcards
Sedentary
Lacking in physical activity
Hypo kinetic disease
A disease caused by a lack of physical activity of a sedentary lifestyle
5 components of fitness (health)
Body composition Muscular endurance Cardiovascular fitness Flexibility Muscular strength
Components of skill-related fitness
Agility Balance Coordination Power Speed Reaction time Stamina
Components of fitness
Flexibility Reaction time Strength CV fitness Agility
12-minute Cooper run/swim
To improve cardio vascular fitness
Use a 200 m area, marked every 10 m.*
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres.
Harvard step test
To improve cardiovascular fitness
Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
Have someone help you keep to the required pace, telling you to either speed up or slow down.
One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE
Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE
Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
Use the calculator below to determine your level of fitness.
One-minute sit-up test
Improves muscular endurance
1 Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head.
2 Your partner can hold your feet to the ground.
3 Start each sit-up with your back on the floor.
4 Raise yourself to the 90-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute.
Sit and reach test
Improves flexibility.
1 Remove your shoes. 2 Place feet flat against the bench or sit and reach box and straighten your legs fully. 3 Keep legs straight throughout. 4 Reach forward as far as possible. 5 Hold for 3 seconds. 6 Measure in cm how far you reached.
Hand-grip test
Improves strength
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer.
One-minute press-up test
Improves muscular endurance
1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
3 Straighten your arms again to the start position.
4 Complete as many press-ups as you can in 1 minute, with your partner counting.
30-metre sprint test
Improve speed
1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds.
Vertical jump/Sargent jump test
Improve power
1 Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
2 Now bend your knees and jump as high as possible – touching the wall again at the highest point.
3 Measure the distance between the marks on the wall – this is your score.
Illinois agility test
Agility
1 This test is 10 metres long and in total you will run 60 metres.
2 You start lying down on your front. You then sprint and weave in and out of the cones.
3 Use the diagram below to make sure you are following the correct route.
4 The time taken, measured in seconds, is your agility rating.
Types of flat bones
Cranium- protects the head Sternum- protects the heart Scapula- protection for the shoulder joint Ribs- protects lungs Pelvis- protects reproductive system
