fitness components and suitable tests

aerobic power

The rate of energy production from the aerobic energy system

• yo-yo intermittent recovery test

• VO2 max.test

anaerobic capacity

The total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP-CP and anaerobic glycolysis systems)

• phosphate recovery test

• 30-second winggate test

muscular power

The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time

• seated basketball throw

• vertical jump

muscular endurance

The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

• 60-second push up test

• 30-second sit-up test

• flexed arm hang test

muscular strength

Peak force that a muscle can develop

• 1-RM (bench press, back squat, leg press)

• seven-stage abdominal strength test

agility

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

• illinois agility test

• semo agility test

speed

The ability to move the body or body parts from point A to point B in the fastest possible time

• 20,35,50- metre sprint test

flexibility

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

• trunk flexion (sit-and-reach) test

• shoulder and wrist elevation test

balance

Ability to control equilibrium

coordination

The ability of the body to create smooth and efficient movements