physical training Flashcards
what are the components of fitness
- cardiovascular endurance
- muscular endurance
- speed
- strength
- agility
- balance
- flexibility
- co-ordination
- power
- reaction time
what is the definition of cardiovascular endurance
the ability to continue to exercise without tiring
what are the two tests for cardiovascular endurance
- 12 minute cooper run
- multi-stage fitness test
describe the 12 minute cooper run
Measure the specific distance around a pitch or track
Participants run as far as possible in the twelve minutes
The exact distance covered is recorded and compared to normative scores
describe the multi stage fitness test
Mark out a 20m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents completion of two to three shuttles
what is the definition of muscular endurance
the ability of the muscle or group of muscles to repeatedly contract or keep going without rest
what are fast twitch fibres
used to generate short bursts of speed
what are the two tests for muscular endurance
- 60 second press-up test
- 60 second sit-up bleep test
describe the 60 second press-up test
On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds
Elbows moving from the locked, straight position to 90 degrees of flexion
Non-participant counts the completed actions and judges that all actions are full
describe the 60 second sit-up bleep test
the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period
Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground
what is the definition of speed
the ability of the body to move quickly
what is the test for speed
30 metre sprint test
describe the 30 metre sprint test
Mark out a 30 metre distance on an even, firm surface
Participant takes a rolling start so that they are running at full speed as they hit the start line
Ensure accurate timing by using two timers
what is the definition of strength
the ability of muscle to exert force for a short period of time
what is the test for strength
hand grip dynamometer
describe the Hand grip dynamometer
Grip with dominant hand
Apply maximum force while arm is straight in front of the body
Repeat three times while non-participant records the maximum force reading
what is the definition of flexibility
the range of movement available around a joint
what is the test for flexibility
Sit and reach test
describe the Sit and reach test
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds
what is the definition for agility
the ability to change direction at speed
what is the test for agility
Illinois agility test
describe the Illinois agility test
Mark out the course to the exact measurements required
Participant starts in a face-down lying position at the start line
Ensure accuracy of timing with two timers at the finish line
what is the definition of balance
the ability to keep your body mass or centre of mass over a base of support
what is the test for balance
Standing stork test
