Components of Fitness
Name all the Components of Fitness
Muscular Endurance Speed
Reaction Time Power
Strength
Agility
Balance Flexibility
Co-Ordination Cardiovascular End
How many cones are needed for the Illinois Agility Test?
8
Testing provides important information to who?
The coach
What 2 things are multiplied together to create power?
Power = Speed x Strength
The number of times the heart beats per minute is the definition of what?
Heart Rate
The ability to exercise for a long period of time without tiring is the definition of which CoF?
Cardiovascular Endurance
Name the fitness tests for the following components of fitness:
1. Reaction Time
2. Power
3. Flexibility
4. Muscular Endurance
5. Cardiovascular Endurance
1. Ruler Drop Test
2. Vertical Jump Test
3. Sit and Reach Test
4. 60 seconds Sit Up Test
5. 12-Minute Cooper Run
What is a baseline test?
A minimum or starting point used for comparisons
What 3 Factors affect the reliable of the 60 second Press up test
Timer timing correctly
Counter counting correctly
Correct technique
Define Stroke Volume
Stroke volume – “The volume of blood pumped from the heart per beat”.
What's the difference between Agility and Speed?
Speed is the ability to get from point A to point B (Usually in a straight line.)
Agility is the ability to change direction whilst maintaining speed, balance and power.
Name a sport where Alternate Hand Throw test is not reliable and explain why.
Football - Outfielder players don't need to use their hands so testing hand-eye coordination is not required. It would be better to do a test that tests foot-eye coordination.
What is the definition of Motivation?
A reason or reasons for acting or behaving in a particular way.
What 4 factors affect the reliability of the Illinois Agility Test?
-- If the surface is slippy
-- If the course is set out correctly
-- If the course is ran correctly
-- If the timer is started and stopped at the correct moments
What are the 3 Muscle Fibres called?
Type 1 - Slow Twitch
Type 2a - Fast Twitch Oxidative
Type 2b - Fast Twitch Glycolytic
Define Reaction Time and provide an example
The ability to respond to a stimulus
A 100m sprinter responding the starter gun
Why do you accelerate up to the line during the 30m dash?
The 30 metre dash is the test for speed, in order to test your speed you must accelerate to reach your top speed before getting to the line.
If you do a stationary start, the test would not be valid for speed or would not be reliable, that would be more of a test for Power or acceleration.
Why is testing for strengths and weaknesses good?
By finding strengths and weaknesses, coaches and participants know what they need train and focus on
Describe the protocol of the Standing Stork Test
Name the 6 movements at a joint and demonstrate them
Abduction
Adduction
Flexion
Extension
Circumduction
Rotation
Define Balance
The ability to maintain the stability of the body’s centre of gravity above the base of support.
What is the protocol of the sit and reach test?
1. Warm Up
2. Sit down with your legs straight against the box, make sure the shoes are off
3. Reach forward with hands on top of each other
4. Record the distance
5. Repeat 3 times, record the average
6. Compare with normative data
Name all 6 Reasons why we fitness test?
1. Carry out comparisons to normative data
2. Identify strengths and weaknesses
3. Provide a baseline for future comparisons
4. Provide important info for a coach
5. Provide a coach with info for team selection
6. Set goals and targets
Using different parts of the race, explain when a 100m sprinter needs Reaction Time, Speed, Power and Balance
-- Reaction Time - Responding to the starting gun; the faster they respond, the faster they will complete the race
-- Power - The driving phase of the race; the first few steps out of the blocks need to powerful to get them up to speed quickly
-- Speed - During most of the race; the faster they are, they faster they will finish the race
-- Balance - Either on the starting block, they have to be balance on their hands/fingers or at the end of the race when they dip forward to finish.
Why does your HR increase during exercise? and what is muscular fatigue
Oxygen is transported in blood, your heart pumps blood around the body to the working muscles. During exercise your muscles need more Oxygen so as a result, your heart must pump faster to get more Oxygen to the muscles.
Muscular fatigue is the tiring of the muscles.