PE REVISION

muscular power

Muscular power is a fitness component that combines strength and speed. It is the ability of a muscle or group of muscles to exert a maximum amount of force in the shortest possible time.

coordination

Coordination is the fitness component that allows you to move multiple body parts smoothly, accurately, and efficiently at the same time to execute a specific task.

balance

Balance is the ability to maintain your body's equilibrium, whether you are staying completely still or moving around.

anaerobic capacity

Anaerobic capacity is the total amount of energy your body can produce using energy systems that do not require oxygen.

agility

Agility is the ability to change direction or velocity rapidly and accurately in response to a stimulus.

speed

Speed is the ability to move the whole body, or a part of the body, from one point to another in the shortest possible time.

muscular strength

Muscular strength is the maximum amount of force a muscle or muscle group can exert against a resistance in a single maximal contraction.

muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated contractions against a resistance over an extended period of time without fatiguing.

flexibility

Flexibility is the capacity of a joint or a series of joints to move smoothly and easily through a full, unrestricted range of motion (ROM).

aerobic power

Aerobic power is the maximum rate at which your body can take in, transport, and utilize oxygen to produce energy during sustained, high-intensity exercise.

coopers twelve minute run

Measures: Anerobic capacity (cardiorespiratory endurance)

How it works:

Run continuously for 12 minutes.

The total distance covered is recorded.

A greater distance indicates better aerobic fitness.

Example: If you run 2.8 km in 12 minutes, your aerobic fitness is higher than someone who runs 2.2 km.

yo yo intermittent test

Measures: Anerobic capacity and the ability to repeatedly perform high-intensity exercise.

How it works:

Run 20 m shuttles following audio beeps.

Speed gradually increases.

After each shuttle, there is a short recovery period.

The test ends when you can no longer keep up with the beeps.

Used for: Sports such as soccer, basketball, football, and hockey where players repeatedly sprint and recover.

semo agility test

SEMO Agility Test

Measures: Agility (ability to change direction quickly while maintaining control).

How it works:

Four cones are arranged in a rectangle.

The participant performs a set movement pattern including:

Forward running

Side shuffling

Backward running

The time taken to complete the course is recorded.

Key feature: No sprinting around cones—focuses on multidirectional movement.

illinois agility test

purpose of an activity analaysis

so a coach can correctly assess their clients fitness levels and capability and curate a training program accordingly to fit their goals and needs

methods of data collection

direct observation and digital recording

heart rate monitering

Measures the intensity of exercise by recording heart rate during activity.

Helps identify which energy systems are being used and how hard the athlete is working.

Usually measured in beats per minute (bpm) using a heart rate monitor.

movement patterns

Observes and records the types and frequency of movements performed during an activity.

Identifies the physical demands of the sport.

methods of activity analysis

observation, video analysis, fitness testing, time motion analysis, physiological measurements

observation

Watch performer live or on video

Identify skills, movements, fitness components, and energy systems used

video analysis

Record and replay performance

Analyse technique and movement in detail

fitness testing

Measures fitness requirements of the activity

Examples: Cooper's 12-Minute Run, Yo-Yo Test, Illinois Agility Test

time motion analysis

• Records time spent in different movements

• E.g. walking, jogging, sprinting, resting

physiological measurements

Collects body data during activity

E.g. heart rate, blood lactate, GPS data

aerobic power tests

20m shuttle run, coopers 12 minute run

anaerobic capacity

phosphate recovery test, 30 second winggate test

muscular strength

1RM bench press, grip strength test

muscular endurance

60 seconds pushups, 30 second crunches

muscular power

vertical jump test, seated basketball throw

flexability

sit and reach, ankle dorsiflexion