Components of Fitness
The component of fitness defined as the ability to change direction smoothly and quickly while maintaining control.
What is agility?
The basic formula used to calculate an individual's estimated Maximum Heart Rate
What is 220 - age?
Swedish for "speed play," this continuous training method varies speed, terrain, and intensity.
What is Fartlek training?
The principle of training summarized by the phrase "use it or lose it".
What is reversibility?
The standard fitness test used to measure maximum static strength in the hand and forearm.
What is the Grip Dynamometer test?
A gymnast executing a static handstand on a balance beam relies primarily on this component of fitness to avoid wobbling or falling off.
What is balance?
The percentage range of Maximum Heart Rate that defines the aerobic training zone.
What is 60% to 80%?
The training method that involves bounding, depth jumping, or hopping to develop explosive power.
What is plyometrics?
Matching training specifically to the requirements of an individual's sport, position, or energy system.
What is specificity?
The fitness component tested by the Sit and Reach test.
What is flexibility?
The key component of fitness that allows a 100m sprinter to achieve maximum velocity in minimum time.
What is speed?
The percentage range of Maximum Heart Rate that defines the anaerobic training zone.
What is 80% to 90%?
A main advantage of circuit training is that it can easily be adapted to improve different components of fitness by changing these.
What are the stations (or exercises)?
In the FITT principle, what the letters F and T stand for when overloading a program.
What are Frequency and Time (or Type)?
The fitness test that requires a 10-meter course set up with cones to measure agility through quick changes of direction.
What is the Illinois Agility test?
A weightlifter performing a 1RM (one-repetition maximum) squat relies primarily on this component, distinct from muscular endurance.
What is maximal strength (or muscular strength)?
If a performer’s heart rate returns back to its resting level very quickly after 50 star jumps, it shows they have a high level of this.
What is cardiovascular fitness?
Interval training helps improve speed and anaerobic fitness by switching between periods of high-intensity work and periods of this.
What is rest (or recovery)?
In the FITT principle, changing your workout from 30 minutes to 45 minutes is an example of increasing this letter.
What is Time?
A major advantage of using the Bleep Test (Multi-Stage Fitness Test) compared to other fitness tests.
What is that it can test large groups of people at the same time (or requires minimal equipment)?
The component of fitness defined as the combination of strength and speed, used explosively by a shot-putter when launching the shot.
What is power?
One reason why taking a manual pulse count in a noisy PE classroom might not give an accurate heart rate result.
What is counting incorrectly (human error), miscalculating time, or heart rate dropping while trying to find the pulse?
Identify one major disadvantage of plyometric training and one major limitation of weight training in terms of facility access/safety.
What is high risk of injury/impact stress on joints (for plyometrics) and requirement of expensive specialist equipment/spotters (for weight training)?
The risk associated with increasing frequency, intensity, or duration too quickly without adequate recovery periods.
What is overtraining (or injury/burnout)?
Two distinct reasons why a coach conducts baseline fitness testing on athletes prior to starting a pre-season training program.
What are identifying strengths and weaknesses, establishing baseline data to monitor progress, or providing motivation/setting targets?