Physical training

• What are the 10 components of fitness?

  Flexibility, coordination, muscular endurance, strength, reaction time, cardiovascular endurance, power, speed, agility, balance.
• How to test strength?

  hand grip dynamometer

  grip with dominant hand

  apply maximum force while arm is straight in front of body

  repeat three times while non participant records max force reading

  usually measured in kilograms
• how to test maximal strength?

  One-rep max

  select body part that is being tested and use he weight lifting Echaide for that body part

  lift a weight that is more than training weight

  rest for 5-10 minutes then select a heavier weight

  repeat untilll a weight is selected that can only be lifted successfully once

  usually measured in kilograms
• how to test cardiovascular endurance?

  multi stage fitness

  mark out a twenty meter course

  participant must arrive at end line on beep or wait for the beep before running back

  participant must run until total exhaustion prevents the completion of 3 shuttles

  measures in number of shuttles and converted to ml/kg/min
• how to test flexibilty?

  Sit and Reach Test

  remove shoes and position sit ad reach box against the wall

  kepp knees completely locked and reach forward with one hand on top of the other

  strecch and hold position for two seconds while non-participant records score

  usually measured in centimeters
• how to test speed?

  30 meter sprint test

  mark out a 30 meter distance on an even, firm surface

  participant take a rolling start so that they are at full speed as they hit the start line

  ensure accurate timing by using two stopwatches

  usually measured in seconds
• how to test muscular endurance?

  60 second sit up test

  on a cushioned surface the participant performs as many full sit ups as possible in 60 second

  lying on the back, elbows bent no hands by the ears, knees bent, the participant moves from a lying position a to sitting up with elbows touching their knees and then returns to ground

  non participant holds feet on the group and counts all completed actions

  measured in full amount of sit up performed
• how to test agility?


  illinois agility test

  marl out the course to the exact measurements required

  participant starts lying face down at the start line

  measured in seconds

  
• how to test co-ordination?

  alternate hand wall toss test

  participant stands two meters away from a smooth surfaced wall

  participant throws ball with one hand ad arched with the other and repeats

  non-participant counts the amount of catches in 30 seconds
• how to test reaction time?

  ruler drop test

  hold a thirty centimetre ruler above the open hand of the participant

  the 0cm mark must be directly between the thumb and index finger

  non participant drops ruler with no warming and participant catches

  the score is taken from where the top of the thumb hits the ruler after three tests provide an average
• how to test balance?

  standing stork test

  participant stands on beam with hands on hips and one foot on the inside of the opposite leg

  participant holds the balance for as long as possible

  the score is taken in as the total time the balance was successfully held

  measured in minutes ansd seconds
• how to test power?

  vertical jump test

  participant stands sideways onto wall and measures height with an up-stretched arm

  participant jumps as high as possible and marks wall at peace of jump on three occasions

  the average distance between the standing and jump height is taken as the score

  measured in centimeters
• What is the defination of flexibility?

  The range of movement possible at a joint
• what is the defination of cardiovascular endurance?

  the ability of the heart and lugs to supply oxygen to working muscles
• 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?

  the product of strength and speed
• what is the definition of strength?

  the ability to overcome resistance
• 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, putting the body parts into action as quickly as possible
• what is the definition of balance?

  the maintenance of the centre of mass over the base of support
• what is the definition of coordination?

  the ability to use two or more body parts at the same time, smoothly and accurately
• what is the definition of reaction time?

  the time taken to initiate a response to a stimulus
• what is the definition of agility?

  the ability to change direction at speed while maintaining control