3.1 Components of fitness Flashcards
Fitness
The ability of meeting / coping with the demands of the environment.
Health
A state of complete physical, mental and social well being and not merely the absence of disease or injury.
Cardiovascular endurance
Cardiovascular endurance sometimes referred to as aerobic power is the ability of the heart and lungs to supply oxygen to the working muscles. it enables people to take part in physical activity whilst delaying the onset of failure.
Test - multistage fitness test
Speed
Speed is the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time. It is also defined as putting the body parts through actions as quickly as possible.
Test - 30m sprint test
Strength
Strength is the ability to overcome a resistance. It relates to the force that can be produced by a muscle or a group of muscles.
There are 4 types of strength:
Maximal strength is the largest force possible in a single maximal contraction.
Test - 1 rep max
Dynamic (muscular endurance) is the ability of a muscle or a group of muscles to undergo repeated contraction, avoiding fatigue.
Test - handgrip dynamic strength
Explosive (power / anaerobic power) is the product of strength and speed. Strength is exerted at speed to create power.
Test - Vertical (sergeant) jump test
Static strength is the ability to hold a body part (limb) in a static position.
Test - stork balance test
Agility
The ability to move and change direction quickly whilst maintaining control. Agility combines speed, coordination, reaction time and strength and is applicable in most sporting scenarios.
Test - Illinois agility test
Flexibility
The range of movements possible at a joint. The maximum range of movement can vary according to the joint type.
Good flexibility can prevent individuals from sustaining an injury. A ball and socket joint allows a wider range of movement compared to a hinge joint. Flexibility is required to a different extent by different people.
Test - Sit and reach test
Balance
The maintenance of the centre of mass over the base of support.
- static balance (balance whilst still)
- dynamic balance (balance whilst moving)
Test - stork balance test
coordination
The ability to use two or more different parts of the body together smoothly and efficiently. It involves effective interaction of body parts e.g. (hand eye coordination). The nervous signal from the brain are timed to ensure effective use of appropriate muscles.
Reaction time
Reaction time is the time taken to initiate a response to a stimulus - the time taken from presentation of the stimulus to start to initiate a response.
Test - ruler drop test
Fitness testing
A fitness test is a standardised assessment used to measure specific aspects of physical fitness.
The tests are used to evaluate fitness levels and provide information about the health and physical abilities of the participant.
Reasons for fitness testing
To identify the specific strengths or weaknesses of an individual’s performance.
If a training plan has been followed, a fitness test could be used to determine the success of a training programme.
Similarly, testing could be used frequently to monitor improvement over time.
Fitness testing is useful to measure the starting level of fitness for an individual at the start of any sporting process or training programme.
Analysis of current fitness proficiency could be compared against other sports people within the same category and can be used to inform or compare to national averages.
Knowledge of fitness strengths and weaknesses could motivate performers and help with identifying specific fitness targets for personal goal-setting.
Allocating time to carry out fitness tests within a training programme helps to provide variety to sustain enthusiasm in the participant.
Limitations of fitness testing
For fitness tests to be comparable, the tests are often not sport-specific, this may mean that the benefits to the sportsperson are restricted.
Fitness tests are generalised so they do not replicate movements of activity and do not always indicate an individual’s proficiency in certain movements or sports.
Sports participation often involves unique conditions which cannot be replicated accurately in a fitness test.
If a fitness test is measuring a fitness component which is not a maximal reading, then it will affect the reliability.
Some readings may be affected by motivational factors: an individual’s motivation may be influenced by the knowledge that they are completing a test.
To make valid measurements, fitness tests must be standardised and all follow the exact same procedure.
