Components of Fitness

• Define Cardiovascular endurance

  the ability to continue exercise while getting energy from the aerobic system
• 3 tests to measure cardiovascular endurance:

  • 12 minute cooper run
  • multi stage fitness test
  • Harvard step test
• Define Muscular endurance

  The ability to be able to move your body and muscles repeatedly without fatiguing
• what are the 2 tests for muscular endurance:

  • sit up test
  • press up test
• what is muscular strength?

  The ability of a muscle or group of muscles to exert force against resistance.
• what are the 2 tests for muscular strength:

  • 1 rep max
  • hand grip dynamometer
• what is flexibility?

  range of movement at a joint
• test for flexibility:

  • sit and reach test
• what is power?

  speed X strength
• 2 tests for power:

  • standing broad jump
  • Sargent jump
• what is coordination?

  the ability to be able to move two or more body parts smoothly and efficiently
• 2 tests for coordination:

  • 3 ball juggle
  • alternate hand throw
• what is reaction time?


  time taken to respond to a stimulus
• what is the test for reaction time:

  • ruler drop test
• what is agility?

  the ability to change direction at speed
• test for agility:

  • Illinois agility test
• what is balance?

  the ability to hold centre of mass over base of support
• tests for balance:

  • standing stork test
• what is speed?

  time taken to cover a set distance
• test for speed:

  • 30m sprint test