Unit 6.3

Question 1

What are the health related components of fitness?

Answer 1

Health Related - factors that are physiologically based and determine the ability of an individual to meet the demands of the activity

• body composition
• cardio-respiratory fitness (aerobic capacity)
• flexibility
• muscular endurance
• strength

Question 2

What are performance related components of fitness

Answer 2

factors that are based upon the neuromuscular system and
determine how successful a person can perform a specific skill

• agility
• balance
• coordination
• power
• reaction time
• speed

remember ABCPRS

Question 3

-Outline the major components of fitness identified

Answer 3

• agility
• balance
• coordination
• power
• reaction time
• speed
• body composition
• cardio-respiratory fitness (aerobic capacity)
• flexibility
• muscular endurance
• strength

Question 4

Body composition

Answer 4

% of body mass made up of fat muscle and bone.

Body composition higher for (sumo, rugby)

Question 5

Cardio respiratory

Answer 5

Ability to exercise the whole body repeatedly without fatigue

Cross country skiers, cycling, marathon runners.

Question 6

Flexibility

Answer 6

Range of movement available at a joint

Swimmer (shoulder flexibility greater force and power, and gold swing too)

Question 7

Muscular endurance

Answer 7

Ability to use muscles repeatedly without tiring, maintaining intensity and accuracy

Cycling (looking at muscles of the leg to see lactacte accumulation)
Tennis shots

Question 8

Muscular strength

Answer 8

Exerting a maximal force against a resistance

Rugby scrum

Question 9

Agility

Answer 9

Change direction at speed

football dribble

Question 10

Balance

Answer 10

Static balance (important for dance and gymnastics.

Dynamic balance (e.g. not going next lane in sprint)

Question 11

coordination

Answer 11

Ability to use two or more body parts simultaneously.

Foot eye coordination (football, hand eye coordination in tennis)

Question 12

Power

Answer 12

strenghts x speed

Hammer throw, logn jump, golf swing.

Question 13

Reaction time

Answer 13

Onset of movement against a stimulus

Sprinting at the start of race

Tennis reaction time responding to shot

Question 14

Speed

Answer 14

Rate at which task is completed

sprint, cycling sprint

Question 15

outline Test for Aerobic Capacity (cardio-respiratory system)

Answer 15

Multi-Stage
Fitness Test (beep test)

How it is carried out:

Participants run 20 m back and forth
across a marked track keeping time with
beeps. Every minute or so, the next level
commences: the time between beeps
gets shorter; participants must run
faster. If a participant fails to reach the
relevant marker in time, they are
cautioned. A second caution ends the
test for that runner. The number of
shuttles completed successfully is
recorded as the score of that runner

Advantages:
- simple to set up and conduct
- more than one athlete can be tested at once
- can be done indoors and outdoors

Disadvantages:
-air con/outside weather can affect results
-hard to monitor if done with a lot of people
-requires mental motivation and strength
- affected by environmental factors
-lack of motivation can hinder results

Cooper’s 12
minute Run:
The assistant gives the command “GO,”
starts the stopwatch and the athlete
commences the test, running around the track. The assistant keeps the athlete informed of the remaining time at the end of each lap (400m). The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete has covered to the nearest 10 metres

Advantages:
- minimal equipment required
- simple to set up and conduct
- more than one athlete can participate at once
- test can be administered by the athlete

Disadvantages:
- 400 m track required
- assistant required to
administer the test
-motivation required

Harvard Step Test:
The assistant gives the command “GO,”
and starts the stopwatch. The athlete
steps up and down onto a standard gym
bench once every two second for 5
minutes. The assistant stops the test
after 5 minutes. The assistant measures
the athlete’s heart rate one minute after
finishing the test, two minutes after and
three minutes after

Advantages:
- minimal equipment required
- simple to set up and conduct
- can be conducted almost anywhere

Disadvantages:

• assistant require to administer the test
• gym bench is required

Question 16

Outline test for flexibility

Answer 16

Sit and Reach Test:

How it is carried out:
Participant removes shoes. The assistant secures the rules to the top of the box with tape so that the front edge of the box lines up with the 15cm mark on the rules and the zero end of the rules points towards the athlete. The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box. The athlete reaches their hand forward and tries to reach along the top of the ruler as far as possible, holding the stretch for two seconds. The assistant records the distance reached by the athlete’s finger tips. The athlete performs the test three times, and the average is calculated.

Advantages:
- minimal equipment required
- simple to set up and conduct
- can be done almost anywhere

Disadvantages:
- specialist equipment may be
required (sit and reach box)
- assistant required to administer the test

Question 17

Outline test for strengths

Answer 17

hand grip dynamometer

How it is carried out:
The athlete uses their dominant hand and applies as much grip pressure as possible on the dynamometer. The assistant records the maximum reading (kg). The athlete repeats the test 3 times. The assistant uses the highest recorded value to asses the athlete’s performance

Advantages
- minimal equipment required
- simple to set up and conduct
- can be done almost anywhere

Disadvantages:
- specialist equipment may be required
(dynamometer)
- assistant required to administer the test

Question 18

Outline test for Agility

Answer 18

Illinois Agility
Test

How it is carried out:
The assistant sets up the course as shows in the diagram. The athlete lies face down on the floor at the “Start” cone . The assistant give the command “GO,” and starts the stopwatch. The athlete jumps to their feed and follows the course till the finish line. The assistant stops the stopwatch and record the time when the athlete crosses the finish line

Advantages
- minimal equipment required
- simple to set up and conduct
- can be done almost anywhere
- can be administered by the athlete

Disadvantages:
- difficult to set up
- cones are needed
- assistant required to administer the test

Question 19

Outline test for Muscular Endurance

Answer 19

Maximum Sit
Ups/Maximum
Push Ups

How it is carried out:
Participants lie on the mat with knees bent, feet flat on the floor and their hands on their ears, where they must stay throughout the test. The assistant holds the athlete’s feet on the ground. The assistant says “GO” and starts the stopwatch. The athlete performs as many sit ups as possible in 30 seconds. The assistant record the number of sit-ups completed and assesses the participants performance

Advantages
- minimal equipment required
- simple to set up and conduct
- can be done almost anywhere

Disadvantages:
- assistant required
to administer the test

Question 20

Outline and evaluate test for Speed

Answer 20

40 Meter
Sprint

How it is carried out:
The assistant marks a 40 metre straight section with cones on the track. The assistant gives the command “GO” and starts the stopwatch. The athlete sprints the 40 metres as fast as possible. The assistant stops the stop watch when the athlete’s torso crosses the finishing line and records the time. The athlete rests for 30 seconds and performs the test 6 more times with 30 seconds rest between the sprints.

Advantages
- minimal equipment required
- simple to set up and conduct
- can be administered by the athlete
- can be done indoors and outdoors

Disadvantages:
- assistant required to administer the test

Question 21

Outline and evaluate test for Balance

Answer 21

Stork Stand

How it is carried out:
Stand on one foot and balance as long as possible

Advantages
- simple to set up and conduct
- can be done indoors and outdoors
- easy to administer

Disadvantages:
- never occurs in a real sporting situation

Question 22

Outline and evaluate test for Coordination

Answer 22

Alternate Hand
Wall Test

How it is carried out:
A mark is placed a certain distance from
the wall (ex. 2 m). The person stands
behind the line and faces the wall. The
ball is thrown from one hand in an
underarm action against the wall, and
attempted to be caught with the
opposite hand. The ball is then thrown
back against the wall and caught with
the initial hand. The test can continue
for a nominated number of attempts or
for a set time period (ex. 30 seconds).

Advantages
- easy to set up
- minimal equipment

Disadvantages:
- technique also affects the score
-by adding the constraint of a set time
period, you also add the factor of working under pressure.

Question 23

Outline and evaluate tests for Power

Answer 23

Vertical Jump

How it is carried out:
The athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Advantages
- easy to set up
- minimal equipment
- can be administered by the athlete
- can be done anywhere

Disadvantages:
- hard to control chalk
- difficult to jump with arm outstretched

Standing Broad
Jump

How it is carried out:
The athlete stands behind a line marked
on the ground with feet slightly apart. A
two foot take-off and landing is used,
with swinging of the arms and bending
of the knees to provide forward drive.
The subject attempts to jump as far as
possible, landing on both feet without
falling backwards. Three attempts are
allowed.

Advantages
- easy to set up
- minimal equipment
- can be administered by the athlete
- can be done anywhere

Disadvantages:
- technique is important
- only tests leg power
- environment can affect results (hard
ground vs sand pit)
- leg length varies

Question 24

Outline test for Reaction Time

Answer 24

Ruler drop test

How it is carried out:
Assistant holds the ruler and the participant hovers fingers gripped at the base of the ruler (at 0 cm) with the arm perpendicular to the ruler. When the assistant drops the ruler, the participant catches it as fast as possible, the distance from 0 cm is measured

Advantages
- minimal equipment required
- simple to set up and conduct

Disadvantages:
- assistant required to administer the
test

Question 25

Test for Body Composition

Answer 25

Body Mass Index - a person’s weight in kilograms divided by the square of height in meters

Underwater Weighing - a technique for measuring the density of a living person’s body. It is a direct application of Archimedes’ principle, that an object displaces its own volume of water.