8.5 fitness components (speed, agility, flexibility, co-ordination)

What is the definition of speed in fitness

• Speed is the ability to move the body or body parts from point A to point B in the fastest possible time

Name three fitness tests used to assess speed

• 20-metre sprint test

• 35-metre sprint test

• 50-metre sprint test

Give examples of sports or activities that require speed

• Sprinting events, javelin, discus, racquet and club sports, and team games involving acceleration or evading opponents

Provide one video example showing elite speed performance

• Usain Bolt Olympic Finals: https://www.youtube.com/watch?v=FuiJHJz4f5Q

What is the definition of agility

• Agility is the ability to change direction and position of the body quickly and effectively while under control

Name three fitness tests used to assess agility

• Illinois agility test

• Semo agility test

• 5-0-5 agility test

Give examples of sports or activities that require agility

• Soccer, rugby, basketball, gymnastics, squash, and dance sequences involving quick direction changes

List two video examples that demonstrate agility

• Agility Test Kysaiah Pickett (Melbourne FC): https://www.youtube.com/watch?v=BZ47rOGPqzY

• 505 Agility Test: https://www.youtube.com/watch?v=ws0MsAy8t4

What are some key criteria for identifying agility

• Involves whole-body movement

• Requires rapid acceleration/deceleration and direction change

• Must include uncertainty (space or time)

• Requires both physical and cognitive components

• Is always an open skill (not pre-planned)

How does muscle fibre type affect speed and agility

• A higher percentage of fast-twitch fibres increases speed and agility due to greater force production and power output

How does sex influence speed and agility

• Males generally have greater speed due to higher testosterone levels and more muscle mass, allowing for greater force generation

What is the relationship between age and speed

• As age increases, speed decreases due to reduced protein synthesis and muscle mass

How does reaction time influence speed and agility

• Faster reaction time improves speed and agility by enabling quicker responses to stimuli, such as a starting gun in a sprint

How does flexibility impact speed and agility

• Greater flexibility can improve stride or stroke length, leading to more efficient movement and increased speed

What is flexibility

• The ability of muscles and joints to move through their full range of motion

Name three fitness tests used to measure flexibility

• Trunk flexion (sit-and-reach) test, shoulder and wrist elevation test, ankle dorsiflexion test

Which sports require good flexibility

• Gymnastics, goalkeeping, tennis, diving, AFL kicking, and many other sports with specific movement demands

Where can you watch an example of flexibility in sport

• Simone Biles Beam Routine on YouTube: https://www.youtube.com/watch?v=VMi4Xf29XIE

How does the type of joint affect flexibility

• Ball and socket joints (e.g., shoulder) have a greater range of movement than hinge joints (e.g., knee), so they allow more flexibility

What effect does warming up have on flexibility

• Warm-up routines increase muscle and joint temperature, which increases flexibility

How does sex influence flexibility

• Females are generally more flexible than males due to hormonal differences; higher testosterone in males increases muscle mass (reducing flexibility), while higher estrogen in females improves connective tissue flexibility

How does age impact flexibility

• Flexibility is high from childhood until mid-20s, then decreases due to reduced collagen levels in tissues

Why does the length of muscles at rest affect flexibility

• Shortened muscles at rest limit flexibility; this can result from sedentary habits or weight training without full range of motion.

What is coordination

• The ability of the body to create smooth and efficient movements through the interaction of neural, muscular, and skeletal systems

What fitness components support coordination

• Strength, balance, and agility are important for good coordination

What fitness test measures coordination

• Wall toss test (not required for VCAA exams

Which sports require coordination

• All sports require coordination, such as dancing, kicking, running, and throwing

What factors affect coordination

• Neurological conditions (can negatively impact coordination)

• Muscle strength and endurance (increased strength improves coordination)

• Stage of learning (coordination improves from cognitive to autonomous stage)

What is balance

The ability to control equilibrium, including:

• Dynamic balance: Maintaining balance while moving

• Static balance: Maintaining balance while not moving

What fitness test measures balance

• Standing Balance Test / Stalk Stand (not required for VCAA exams)

Which sports require balance

• Running around a bend, aerobic routines, gymnastics, standing on one foot in netball

What factors affect balance

• Age (balance can decrease with age)

• Inner ear health (damage can affect balance)

• Muscle strength (lower core strength reduces balance)

• Biomechanics: mass, center of gravity, base of support, and line of gravity also influence balance