6.3 components of fitness

health related fitness

• determines ability to live normal and healthy life

• determine a person’s ability to meet the physical demands of a sport

performance related fitness

detemines success on a specific skill in a sport

body composition

the proportion of an individual’s total body mass that is made up of fat and fat-free mass

aerobic capacity

the ability to provide and sustain energy aerobically

flexibility

the range of movement around a joint

muscular endurance

ability of a muscle group to keep working at the desired level of effort for as long as the situation demands

strength

the maximum force that can be developed in a muscle or group of muscles in a single maximal contraction

agility

the ability to move and change direction and position of the body quickly and effectively while under control

balance

maintenance of the centre of mass over the bass of support - may be static or dynamic

coordination

interaction of motor and nervous systems, is the ability to perform motor tasks accurately and effectively

power

combination of strength and speed, strong as possible as fast as possible

reaction time

time taken to initiate a response to a given stimulus

speed

the maximum rate that a person can move over a specific distance

multi-stage fitness test

The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. This test involves continuous running between 2 lines 20m apart in time to recorded beeps which get faster as the test goes. The subject stops when they can't keep up or keep going.

cooper 12min run test

12 minute run (can walk) around a 400 meter track with markers at set intervals around the track to help measure distance - distance is recorded

Harvard step test

need to step up and down on the platform at a rate of 30 steps per minute for five minutes or until exhaustion. exhaustion is where the athlete cannot maintain step rate for 15 seconds

illinois agility test

Participants should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs forwards 10 meters to run around a cone, then back 10 meters, then runs up and back through a slalom course of four cones. Finally, the athlete runs another 10 meters up and back past the finishing cone, at which the timing is stopped

stork stand

position: no shoes with hands on hips, position the nonsupporting foot against the inside of knee of the supporting leg.

test: allowed one min practice then need to maintain position with heal raised to stand on ball of foot

sit and reach

sit with their legs straight and reaching forward as far as possible, the distance reached and maintained for three seconds is recorded

vertical jump

stand side on to wall with arm up to record height, standing away from wall the participant jumps as high as possible and aim to touch the wall at the highest point, best of three attempts recorded

standing broad jump

jump forward as far as possible landing on two feet without falling over

max sit ups

lying on flat surface with knees flex, the trunk of the body is raised as many times possible for 30 seconds

max push ups

most push ups possible, can rest in up position, 12cm foam block under chest must be slightly compressed with each lower

hand ball toss

Stand 2 meters away from a wall. Hold a tennis ball in one hand. Toss against wall and catch in opposite hand. Peat as many times in 30 seconds.

hand grip dynamometer

participants holds the dynamometer in hand with the arm at a right angel and elbow by their side, when ready they squeeze with maximum effort - no other body movement allowed

BMI

calculated from body mass and height

40m sprint

single maximum sprint over 40m with time recorded

ruler drop test

stand/sit near edge of table with elbow resting on table and wrist off the side, ruler is lined up between thumb and forefinger but not touching. ruler is dropped without warning and participant must catch as quickly as possible