chapter 3

• The definition of health

  A state of complete physical, mental and social wellbeing and nkt merely the absence of disease or infirmity
• Definition of fitness

  The ability to meet/cope with the demands of the environment
• agility

  The ability to change direction quickly (at speed) whilst maintaining control
• Balance

  The maintenance of the centre of mass over the base of support. The two types are static and dynamic.
• Co-ordination


  The ability to use two or more body parts together smoothly and efficiently
• Cardio vascular endurance

  The ability of the heat and lungs to supply oxygen to the working muscles
• Flexibility

  The range of movement possible at a joint
• Muscular endurance

  The ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue
• Power

  The product of strength and speed (strength ✖️ speed)
• Reaction time

  Time taken to initiate a response to a stimulus
• Speed

  The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time
• Strength

  The ability to overcome a resistance
• Maximal strength

  The largest force possible in a single maximal contraction
• Dynamic strength

  Muscular endurance
• Explosive strength

  Strength used in one short sharp burst or movement = power
• Static strength

  The ability to hold a body part in a static position
• Illinois agility test

  8 comes, measuring tape,stopwatch, cones arranged 10✖️5m rectangle with 4 comes down the middle, performer starts face down on the floor and then they run around the cones as fast as possible
• The stalk balance test

  A stopwatch, performer starts on two flat feet and hands placed on hips, one leg is lifted So the toes touch the inside of the knee on the other leg, raise the heel on the other leg, see how long they can hold for until they lose balance or have to move the toes on the inside of the knee
• Flexibility test - sit and reach

  Sit and reach box, person sits on the floor with their legs straight flat against the box with their shoes off, they reach forward as far as possible whilst keeping their legs straight and measure how far thy reach
• Coordination test - Anderson wall toss

  Tennis ball, stopwatch, timekeeper and observer, tennis ball starts in one hand with feet together 2m from the wall, times for 30 seconds throwing and catching with alternate hands
• CVE test- multi stage fitness test

  Comes,tape measure,CD with the test, run over a distance of 20m, run in time with the bleep, the time gets shorter as the level increases, keeps running until they can't keep up with the bleep and miss the like a few times
• Muscular endurance test - sit up bleep test (abdominal curl conditioning test)


  Need a partner and a gym mat, person lies on the mat on sit up position whilst the partner supports their ankles, they sit up on the bleep and down on the bleep staying in time, it's progressive and stops when person can't stay in time with he bleeps
• Power/explosive strength (anaerobic power) test - vertical jump test

  2m wall ruler, feet flat stand and push the ruler with the finger tips as nigh as possible which provides their 0 point, apply chalk to their finger tips, from a standing position jump and mark the wall with hand at highest point
• Reaction time test- ruler drop test

  Need a metre ruler, one person holds It at the top vertically at the zero point, person being tested places their thumb and index finger of their dominant hand around the bottom of the ruler but not touching it at 50cm, without warning the ruler is released, they have to catch it with thumb and finger, have 3 attempts
• Speed test - 30m speed test

  Two cones 30m apart, tape measure, stopwatch, use a flying start, timed running 30m as fast as they can
• Strength test - handgrip dynamometer test

  Need a handgrip dynamometer which should be held in dominant hand and the ark should be at 90 degrees with the Ennis against the body. Squeeze with maximum effort, repeat 3 times
• Maximal strength test - one rep max test

  Need appropriate weights/resistance machine - usually a bar bell or bench press machine. Lift a weight once using correct technique and if completed attempt a heavier one until the heaviest they can lift is discovered. Ratings calculated by the weight scored on the test ➗ body weight
• What does the acronym SPORT stand for ?

  Specificity, progression, overload, reversibility, tedium
• What does the acronym FITT stand for?

  Frequency, intensity, type,time
• specificity principle

  Should be specific to the needs of the performer and the demands of their sport/activity
• progressive overload

  Gradually overloading the body making it work harder than usual so that their body can adapt and improve
• Reversibility

  If you stop training or decrease your activity, fitness and performance levels will drop as gains are lost more quickly than they are gained
• Tedium

  Boredom- training should be altered in order to keep it interesting and keep up motivation
• Frequency

  How often someone trains, as fitness increases the ability to train more often becomes possible
• Intensity

  How hard you train, how fast or how heavy, as fitness increases so should the intensity
• Time

  How long you train for, as fitness increases the length of time training may increase
• Type

  The type of training used, must remain suitable to gain specific fitness benefits
• How can you complete progressive overload?

  FITT
• Circuit training

  Common form of training designed to train different muscles and components of fitness by completing a range of different activities in a sequence. It's important to use different muscle groups each station to avoid injury and fatigue.
• Advantages of circuit training

  Simple to complete, can be specific to train different muscles, can be varied to suit fitness levels, easy to monitor and alter, won't get bored