components of fitness Flashcards
(25 cards)
what is agility
the ability to change direction quickly and effectively while maintaining control and balance
what is balance?
Balance is the ability to maintain centre of mass over the base of support
This could mean either when:
static - balancing whilst stationary e.g. in a headstand or holding other yoga positions
dynamic - balancing whilst moving e.g. walking along a beam or performing a cartwheel on a beam
what is cardiovascular endurance
refers to the ability of the heart, lungs, and blood vessels to transport oxygen efficiently to working muscle s during sustained physical activity.
-Cardiovascular endurance is also referred to as aerobic power
- as it refers to the capacity of the body to deliver enough oxygen to support aerobic respiration in tissues
what is coordination
the ability to move two or more body parts together in a smooth, controlled, and efficient manner
what is flexibility
the range of movement possible at a joint
what is muscular endurance
the ability of muscles to repeatedly contract and work against a load for an extended period without getting tired
what is reaction time
The time taken to respond to a stimulus
what is speed
the ability to move a part or the whole of the body as quickly as possible.
s p e e d = d i s t a n c e / t i m e
what is power
the ability to move a part or the whole of the body as quickly as possible.
Cardiovascular endurance
Muscular endurance, Flexibility, Muscular strength examples
cardiovascular endurance- Completing a half marathon with consistent split times across all parts of the run
flexibility- gymnast training to increase hip mobility to improve the quality of their split leap on the beam
muscular endurance -A rower repeatedly pulling their oar against the water to propel the boat towards the line
muscular endurance- Pushing with all one’s force in a rugby scrum against the resistance of the opposition pack
Agility
Balance
Coordination
Power
Reaction time
Speed
examples:
Reaction time- A boxer perceives a punch from their left and rapidly moves their head to avoid being struck
Coordination-A trampolinist timing their arm and leg movements to perform the perfect tuck somersault
Power -A javelin thrower applies great force to the spear while moving their arm rapidly forward
speed- A tennis player moving forward from the baseline quickly to reach a drop shot close to the net
Balance -A sprinter holds a perfectly still sprint start position and is ready to go into action as soon as the gun sounds
Agility-A badminton player moving around the court from back to front and side to side at high speed and efficiency
what is strength
the ability of a muscle or muscle group to exert force against a resistance
names types of strength
Maximal strength- is the highest level of force that a muscle or group of muscles can exert in one contraction
Static strength- is the level of force that can be maintained over a period of time e.g. pulling in a tug of war when neither side is moving
Dynamic strength -is required for repeated contractions (as discussed in muscular endurance)
Explosive strength -is the same as power where speed and strength contribute towards the overall power of sudden movements, such as jumping
how to test flexibility
Flexibility - 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 while non-participant records score
-Usually measured in centimetres
how to test speed
Speed - 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
Usually measured in seconds
how to test cardiovascular fitness
Cardiovascular endurance - Multi-stage fitness test-
-Mark out a 20 m 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 the completion of two to three shuttles
-Measured in number of shuttle runs completed and converted to ml/kg/min
how to test stength
Strength - 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
-Usually measured in kilograms
how to test agility
Agility - 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
-Measured in seconds
how to test coordination
Coordination – Alternate hand wall toss test-
-Participant stands exactly two metres from a smooth-surfaced wall.
-Participant throws the ball with one hand and catches with the other and repeats.
-Non-participant counts number of successful catches in 30 seconds
-Measured in number of successful catches in 30 seconds
how to test muscular endurance - 60 second press-up test
Muscular endurance - 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.
-Measured in complete number of press-ups performed
how to test muscular endurance- 60 second sit-up bleep test
Muscular endurance - 60 second sit-up bleep test
-On a cushioned surface 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
-Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full
-Measured in complete number of sit-ups performed
how to test balance
-Balance - Standing stork test
-Participant places their hand on hips and one foot on inside knee of the opposite leg
-Participant raises their heel and holds the balance for as long as possible
-The score is taken as the total time the participant held the balance successfully
Measured in minutes and seconds
how to test power
Power - Vertical jump test-
-Participant stands sideways onto wall and measures height with an up-stretched arm
-Participant jumps as high as possible and marks wall at peak of the jump on three occasions
-The average distance between the standing and jumping height is taken as the score
-Measured in centimetres
how to test reaction time
Reaction time - Ruler drop test
-Hold a 30 cm ruler above the open hand of the participant
-The 0 cm mark must be directly between the thumb and index finger
-Non-participant drops the ruler with no warning and participant catches
-The score is taken from where the top of the thumb hits the ruler after three tests provides an average
-Measured in seconds
