Components of Fitness

• What is cardiovascular endurance/stamina?

  The ability of the heart and circulatory system to meet the demands of the body for a long period of time.
• What is Muscular Endurance?


  The ability to move your body and muscles repeatedly without fatiguing.
• What is Speed?


  The ability to move quickly across the ground or move limbs rapidly through movements.
• What is Strength?


  The maximum force a muscle/group of muscles can apply against a resistance.
• What is Power?


  A combination of Speed and Strength.
• What is flexibility?


  The range of movement available around a joint.
• What is Agility?


  The ability to change direction at speed.
• What is balance?


  The ability of the performer to retain their centre of mass over their base of support without falling.
• What is Coordination?


  The ability to move two or more body parts at the same time.
• What is Reaction Time?


  The time between the presentation of a stimulus and movement.
• What are the two tests for cardiovascular endurance?

  The multi-stage fitness test

  The 12 minute cooper run
• What is the aim of the multi-stage fitness test?

  To complete as many shuttle runs as possible, staying in time with the beep.
• What is the aim of the 12 minute Cooper run?

  To run as far as you can in 12 minutes.
• What are the two tests for muscular endurance?

  The 1 minute sit up test

  The 1 minute press up test
• What is the aim of the 1 minute sit up test?

  To complete as many sit ups as possible in a minute?
• What is the aim of the 1 minute press up test?

  To complete as many press ups as possible in 1 minute
• What is the test for speed?

  The 30 metre sprint test
• What is the aim of the 30 metre sprint test?

  To run 30m as quickly as possible from a standing start.
• What are the tests for strength?

  1 rep max test

  Hand Grip Dynamometer
• What is the aim of the one rep max test?

  To perform one repetition of the stated exercise at highest possible weight.
• What is the aim of the hand grip dynamometer test?

  To exert as much force as possible in one action
• What are the two tests for power?

  Vertical Jump Test

  Standing Jump Test
• What is the test for flexibility?

  Sit and Reach Test
• What is the aim of the sit and reach test?

  To reach as far forward as possible from a seated position.
• What is the test for Agility?

  Illinois Agility Test
• What is the aim of the Illinois Agility Test?

  To complete a coned course, changing direction as quickly as possible.
• What is the test for Balance?

  Standing Stork Test
• What is the aim of the Standing Stork Test?


  To stand on one leg on tip toes for as long as possible.
• What is the test for Coordination?

  The Wall Throw Test
• What is the aim of the Wall Throw Test?


  To throw the ball against the wall and catch with the opposite hand as many times as possible in 30 seconds.
• What is the test for Reaction Time?

  The Ruler Drop Test
• What is the aim of the Ruler Drop Test?


  To catch the ruler as quickly as it is released, trying to get a low cm score.