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Components of Fitness. How fit are you?. Skill-related fitness Health-related fitness Flexibility Cardiovascular fitness Muscular strength Muscular endurance Body composition Agility. Balance Power Reaction time Coordination Speed Norm-referenced tests Criterion-referenced tests - PowerPoint PPT Presentation
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Components of Fitness
How fit are you?
Key Terms to Understand
Skill-related fitness Health-related fitness Flexibility Cardiovascular fitness Muscular strength Muscular endurance Body composition Agility
Balance Power Reaction time Coordination Speed Norm-referenced tests Criterion-referenced tests Health-related fitness standards
Health-related vs. Skill-related
Health-Related Fitness (5) Related to how well the systems of your body operate Ex. Your heart and other muscles Related to your overall state of health
Skill-Related Fitness (6) Factors related to becoming a good athlete Quickness, hand-eye coordination, power, etc.
Health-Related Fitness
Flexibility Cardiovascular Fitness Muscular Strength Muscular Endurance Body Composition
Flexibility
The range of movements possible at various joints
This area of fitness is often overlooked and neglected
Should be worked on as regularly as other aspects.
Flexibility is specific to each joint
Many types of tests
Crazy Flexibility
Direct Measures of Flexibility
Goniometer Works like a protractor on joint
to measure the angle of movement
Flexometer Basically the same idea
without needing to identify the axis of rotation
Other Measures of Flexibility
Groin Flexibility Trunk Rotation Test Calf-Muscle Flexibility Test 90/90 Hamstring Test Sit and Reach Test (lower back and hams) V-Sit Reach Test
Sit and Reach Test Sitting on the floor with legs out straight ahead.
Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart.
Both knees are held flat against the floor by the tester.
Hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible.
After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded.
The fingertips on both hands mustreach the same point
Cardiovascular Fitness
The ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and necessary fuel to muscles during exercise.
Aerobic exercise is the best method for increasing cardiovascular fitness (Examples?)
These activities force the body to use large amounts of oxygen for a sustained period of time.
15-30 minutes sustained will give you benefits
Measuring Cardiovascular Fitness Stress Tests – stationary bike or treadmill
- Done in a lab setting with specialized equipment
One Mile Time Trial (1600m)
12-minute Run
MSTF – Beep Test
Muscular Strength
Ability of muscles to exert a force one time One repetition – maximum force Guys vs. Girls – testosterone potential
Usually tested using dynamometers or other safe device for one repetition performance
Can be done using free weights or machines with spotting
Muscular Strength Tests
1-RM (1 repetition-maximum) Handgrip Strength Test
Muscular Endurance
Ability to use muscles for long periods of time Developing muscular endurance is important
in body toning. Numerous tests are possible for various
muscles. beyond aerobic into anaerobic exercise
focusing on specific muscle groups. Aerobic (using oxygen) Anaerobic (without oxygen)
Muscular Endurance Tests
Sit-Up Tests (Crunch Tests) Pull-Up Tests Bench Pull (Rowers) Push-Up Tests Flexed Arm Hang Isotonic Prone Bridge Side Ramp Wall Sit 45 sec Agility Jump
Body Composition
Is the ratio of fat to muscle, bone, and other tissues in your body.
A certain amount of body fat is needed for good health. Too much or too little can have serious health implications.
Poor body composition is highly linked to self esteem issues but it is something that can be significantly controlled over time.
Body Composition Tests
Underwater Weighing (Volume vs. Density) Bio-Electrical Impedance Analysis (BIA)
Skinfold Tests (skinfold calipers) Triceps Biceps Subscapular Iliac crest Supraspinale Abdominal Front thigh Medial calf
Skill-Related Fitness
Agility Balance Power Reaction Time Coordination Speed
Agility The ability to change the position of your body while
controlling the movement of your whole body.
Important quality in many sports that involve rapid and controlled changes in direction
Agility Tests Zig Zag runs Hexagonal jump Agility ladders
Balance
Balance is the ability to stay upright or stay in control of body movement.
We use our eyes, ears and 'body sense' to help retain our balance.
Some sports require a great deal of balance such as skiing, gymnastics, skating, etc.
Balance Tests
Static Balance Standing on one foot (ball) Flamingo Balance Test Stork stand Balance board Roller board
Dynamic Balance Walking on a balance beam Handstands Counterbalance positions
Power
The ability to do strength performances at a rapid pace.
Strength + Speed = Power
Football players, shot putters, swimmers, and high jumpers are examples of athletes who typically have a high degree of power.
Power Testing
Standing Long Jump 3 hop test Vertical Jump Test
Baseball throw Punching Bag Test Medicine Ball Tests
Reaction Time
The amount of time it takes the body to respond to a stimulus.
Eyes – position of players, ball, etc. Ears – playcalls, spectators, players, coaches Kinesthetic sense – body position, options, etc.
Sports requiring quick reaction (racing, table tennis, boxing or karate)
Reaction Time Testing
Metre stick test – catch while it drops
Click test
Reaction Light Board
Whack-a-mole
Coordination
The integration of eye, hand, and foot movements
Required for many sports skills especially those with moving objects (ball, puck, shuttle)
The ability to move two or more body parts under control, smoothly and efficiently.
Hand-eye and foot-eye coordination
Very difficult to teach, takes practice to develop
Coordination Tests
Wall Toss (alternating hands) Wall Pass (alternating feet) Light Boards
Many of these tests are related to basic developed skills as well.
Juggling, spinning a basketball, hackysack etc. are more skill based but could be used.
http://www.sonnyradio.com/chrisbliss.html
Speed
The ability to cover a distance in a short time
Short runs or sprints are used to measure - 40 yd dash - 100m run - Cycle Sprints - etc
Norm Referenced Standards
Using statistical norms to determine fitness levels
Indicated in percentile rankings % of ind. who scored at or below your score 75th % = better than 75% of the pop.
Not about comparing specific individuals but to the whole population
Percentile Norms for 1.6km Run(1 mile time trial)
Age 13 14 15 16 17+
Percentile Female
95 7:12 7:20 7:41 7:09 7:30
75 8:20 8:15 8:44 9:02 9:05
50 9:29 9:37 10:07 10:47 9:49
25 10:58 11:45 12:23 13:02 11:30
5 14:57 17:01 16:24 15:32 15:26
Percentile Male
95 6:13 5:53 6:03 5:50 6:03
75 6:54 6:38 6:37 6:30 6:38
50 7:29 7:12 7:16 7:13 7:27
25 8:37 8:04 8:06 8:09 8:28
5 10:25 10:34 10:39 10:42 11:00
Criterion Related Standards
Uses specific standards to indicate fitness Not relative to other individuals Determined by fitness professionals 1 Minute Sit Up Test (Men)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above avg 39-43 35-39 30-34 25-28 21-24 19-21
Avg 35-38 31-34 27-29 22-24 17-20 15-18
Below Avg 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <9 <9 <7
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