PFT Flashcards
Physical fitness test
set of measure designed to determine a student’s level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “Health-related” and “Skill-related.”
Physical fitness
The ability to carry out daily tasks (work and play) with vigour and alertness, without undue fatigue and ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies
Fitness
Condition in which an individual has enough energy to avoid fatigue and enjoy life.
Health related fitness
physical attributes which enables a person to cope with the requirements of daily living
Components of HRF
• cardiovascular endurance
• muscular strength
• musculat endurance
• flexibility
• body composition
Cardiovascular endurance
Ability of circulatory system to supply oxygen to working muscle during exercise
Muscular strength
Maximum amount of force a muscle can produce in a single contraction
Muscular endurance
Ability of muscle to continue contractions for an extended period of time without fatigue
Flexibility
Ability to move body part through full range of motion at joint
Body composition
Ratio of fat to lean body mass
Formula for BMI
Weight (kg) ÷ Height (m)²
Classification
Below 18.5 - underweight
18.5 - 24.9 - normal
25.0 - 29.9 - overweight
30.0 - above - obese
Weight
Heaviness of a person
Height
Distance between the feet on th floor to the top of the head
Push ups
Measures the strength and endurance of upper extremities
Trunk lift
Measures the strength and flexibilty of the muscles in the lower back extension
Zipper test
Test the flexibility of the shoulder girdle
Sit and reach
Test the flexibility of lower back and extremities
3 minute step test
Measure the cardiovascular endurance
Strength
Ability of muscle to generate force against physical objects
Basic plank
Measure strength or stability of core muscles
Skill related fitness
physical abilities that show potential for good performance in certain skills
Components of SRF
• agility
• speed
• balance
• coordination
• reaction time
Agility
Ability of the body to change direction quickly and efficiently
Speed
Ability to move quickly from one point to another
Power
Ability to do strength work at an explosive pace
Balance
Ability to maintain an upright posture while in a stationary position or while moving
Coordination
Integration of hand or foot movements with the input of senses
Reaction time
Amount of time to react to a stimulus
Meter sprint
Measure running speed
Standing long jump
Measure explosive strength
Hexagon test
Measure ability of the body to move in different directions quickly
Stick drop test
Measure time to respind to a stimulus
Juggling
Measure the coordination of the eye and the hand
Stork balance test
To assess one’s ability to maintain equilibrium
FITT
Frequency
Intensity
Time
Type
Principle of individual differences
One size does not fit all
Principle of overload
Greater than normal load
Principles of progression
Optimal level of workload
Principle of adaptation
Body’s ability to adjust
Principle of use or disuse
Use it or lose it
Muscle hypertrophy
Growth and increase of the size of muscle cells
Muscle atrophy
Decrease in the mass of muscle
Principle of specifity
Practice makes perfect
