3.1.3.2 Th components of fitness, fitness testing and benefits for sport Flashcards
(28 cards)
Agility is
The ability to chnage the position of the body quickly and control the movement
Balance is
The ability to maintain the bodys centre of mass over the base of support
Coordination
The ability to use 2 or more body parts together
Power
The ability to perform strength performances at speed
Reaction time
The time taken to respond to a stimulus
Speed
The ability to put body parts into motion or cover a distance quickly
CV endurance is
The ability of the heart, lungs, and blood to transport oxygen
Flexibility is
The range of motion at a joint
Muscular endurance
The abiltiy of muscle to contract repeatedly whilst avoiding fatigue
Maximal strength
The maximum amount of force a muscle can exert in a singular contraction
Static strength
The amount of force a muscle can exert on a static object
Dynamic strength
The ability to exert muscle force repeatedly over time
Explosive strength
The ability to produce maximal force in as little time possible
Reasons for fitness testing
Identify strengths and weaknesses
Monitor improvement
Find starting level
Inform training
Compare against others
Motivation
Goal setting
Provide variety
Limitations of fitness testing
Not specific
Dont replicate sporting movements
Dont replicate competitive conditions
Not enough motivations so submaximal
Correct procedure must be used
Illinois agility test CoF and process
Agility
Set up 2 sets of 3 cones. The 2 sets should be 10m apart, with the 3 cones spread over 5m
In the 10m gap, setup 2 more cones equally spaced
Performer must start face-down lying down
Go straight up form bottom left, weave through middle cones twice, then run to the bottom right cone
Stork stand test CoF and process
Balance
Stand with one foot on inside of other leg
Stand for as long as possible
Multi-stage fitness test CoF and process
CV endurance
cones 20m apart
Arrive on beep and carry on as logn as possible
Wall toss test CoF and process
Coordination
Stand 2 metres from wall
Throw ball at wall and catch with alternating hands
As many as possible in 30 seconds
Sit and reach test CoF and process
Flexibility
Sit and reach along the box with knees straight
Measured in centimetres
Sit-up bleep test CoF and process
Muscular endurance
Complete situps on bleeps in the 5 mins
Measured in situps completed
Vertical jump test CoF and process
Power
Stand sideways next to wall to measure height with arm upreached
Reaches up as high as possible with the jump
Distance between two
Ruler drop test CoF and process
Reaction time
Hold a 30cm ruler above hand of participant
0 com mark between thumb and index finger
Drops ruler with no warning
Where the ruler is caught is measured
One rep max test CoF and process
Maximal strength
Use wight lifting exercise for specific muscle
Go as high as possible for one rep
