Components of fitness & tests

• What are the 10 components of fitness?

  Agility, balance, cardiovascular endurance, coordination, flexibility, muscular endurance, power, reaction time, strength, speed
• What is the definition of strength?

  The ability to overcome resistance.
• There are four types of strength : Maximal, static ,explosive & Dynamic
• A sporting example of strength: weightlifting– lifting the heaviest weight in a single contraction (holding the weight above head)
• What are the tests for strength?

  The one rep max test and the handgrip dynamometer test
• What is the definition of agility?


  The ability to move and change direction quickly, (at speed,) while maintaining control.
• A sporting example of agility: - Dodging an opponent in basketball
• What is the test for agility?

  The Illinois agility run
• What is the definition of balance?


  The maintenance of the centre of mass over the base of support
• What is the definition of cardiovascular endurance?


  It is the ability of the heart and lungs to supply oxygen to the working

  muscles.
• A sporting example of balance: There are two types – Static (little movement E.G. Handstand) & Dynamic (with movement – E.G. Cartwheel)
• A sporting example of cardiovascular endurance: Running the 1500m, 5000m, marathon
• What is the test for balance?

  the stork stand
• What is the test for cardiovascular endurance?

  The multistage fitness test
• What is the definition of Coordination?


  The ability to use (two or more) different parts of the body together, smoothly and efficiently.
• Sporting Example of Coordination : Tennis Serve
• What is the definition of flexibility?


  The range of movement possible at a joint
• Sporting Example of flexibility – gymnastics/dance the splits
• What is the test for coordination?

  The Wall toss test
• What is the test for flexibility?

  the sit and reach test
• What is the definition of muscular endurance?


  The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
• What is the definition of power?

  Power is the product of strength and speed

  Power = strength x speed
• Sporting Example of power – High jump to get enough height to clear the bar
• What is the test for muscular endurance?

  The sit-up bleep test
• What is the test for power?

  The vertical jump test
• What is the definition of reaction time?


  The time taken to initiate a response to a stimulus.
• Sporting example of reaction time – hockey – goal keeper saving a penalty.

  Athletics - Reacting to gun in the 100m
• What is the definition of speed?


  The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
• Sporting example of speed – rugby – player running past opposition to score a try
• What is the test for reaction time?

  The ruler drop test
• What is the test for speed?

  The 30 metre sprint test