Components of Fitness

How fit are you?

Key Terms to Understand

Skill-related fitness Health-related fitness Flexibility Cardiovascular fitness Muscular strength Muscular endurance Body composition Agility

Balance Power Reaction time Coordination Speed Norm-referenced tests Criterion-referenced tests Health-related fitness standards

Health-related vs. Skill-related

Health-Related Fitness (5) Related to how well the systems of your body operate Ex. Your heart and other muscles Related to your overall state of health

Skill-Related Fitness (6) Factors related to becoming a good athlete Quickness, hand-eye coordination, power, etc.

Health-Related Fitness

Flexibility Cardiovascular Fitness Muscular Strength Muscular Endurance Body Composition

Flexibility

The range of movements possible at various joints

This area of fitness is often overlooked and neglected

Should be worked on as regularly as other aspects.

Flexibility is specific to each joint

Many types of tests

Crazy Flexibility

Direct Measures of Flexibility

Goniometer Works like a protractor on joint

to measure the angle of movement

Flexometer Basically the same idea

without needing to identify the axis of rotation

Other Measures of Flexibility

Groin Flexibility Trunk Rotation Test Calf-Muscle Flexibility Test 90/90 Hamstring Test Sit and Reach Test (lower back and hams) V-Sit Reach Test

Sit and Reach Test Sitting on the floor with legs out straight ahead.

Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart.

Both knees are held flat against the floor by the tester.

Hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible.

After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded.

The fingertips on both hands mustreach the same point

Cardiovascular Fitness

The ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and necessary fuel to muscles during exercise.

Aerobic exercise is the best method for increasing cardiovascular fitness (Examples?)

These activities force the body to use large amounts of oxygen for a sustained period of time.

15-30 minutes sustained will give you benefits

Measuring Cardiovascular Fitness Stress Tests – stationary bike or treadmill

- Done in a lab setting with specialized equipment

One Mile Time Trial (1600m)

12-minute Run

MSTF – Beep Test

Muscular Strength

Ability of muscles to exert a force one time One repetition – maximum force Guys vs. Girls – testosterone potential

Usually tested using dynamometers or other safe device for one repetition performance

Can be done using free weights or machines with spotting

Muscular Strength Tests

1-RM (1 repetition-maximum) Handgrip Strength Test

Muscular Endurance

Ability to use muscles for long periods of time Developing muscular endurance is important

in body toning. Numerous tests are possible for various

muscles. beyond aerobic into anaerobic exercise

focusing on specific muscle groups. Aerobic (using oxygen) Anaerobic (without oxygen)

Muscular Endurance Tests

Sit-Up Tests (Crunch Tests) Pull-Up Tests Bench Pull (Rowers) Push-Up Tests Flexed Arm Hang Isotonic Prone Bridge Side Ramp Wall Sit 45 sec Agility Jump

Body Composition

Is the ratio of fat to muscle, bone, and other tissues in your body.

A certain amount of body fat is needed for good health. Too much or too little can have serious health implications.

Poor body composition is highly linked to self esteem issues but it is something that can be significantly controlled over time.

Body Composition Tests

Underwater Weighing (Volume vs. Density) Bio-Electrical Impedance Analysis (BIA)

Skinfold Tests (skinfold calipers) Triceps Biceps Subscapular Iliac crest Supraspinale Abdominal Front thigh Medial calf

Skill-Related Fitness

Agility Balance Power Reaction Time Coordination Speed

Agility The ability to change the position of your body while

controlling the movement of your whole body.

Important quality in many sports that involve rapid and controlled changes in direction

Agility Tests Zig Zag runs Hexagonal jump Agility ladders

Balance

Balance is the ability to stay upright or stay in control of body movement.

We use our eyes, ears and 'body sense' to help retain our balance.

Some sports require a great deal of balance such as skiing, gymnastics, skating, etc.

Balance Tests

Static Balance Standing on one foot (ball) Flamingo Balance Test Stork stand Balance board Roller board

Dynamic Balance Walking on a balance beam Handstands Counterbalance positions

Power

The ability to do strength performances at a rapid pace.

Strength + Speed = Power

Football players, shot putters, swimmers, and high jumpers are examples of athletes who typically have a high degree of power.

Power Testing

Standing Long Jump 3 hop test Vertical Jump Test

Baseball throw Punching Bag Test Medicine Ball Tests

Reaction Time

The amount of time it takes the body to respond to a stimulus.

Eyes – position of players, ball, etc. Ears – playcalls, spectators, players, coaches Kinesthetic sense – body position, options, etc.

Sports requiring quick reaction (racing, table tennis, boxing or karate)

Reaction Time Testing

Metre stick test – catch while it drops

Click test

Reaction Light Board

Whack-a-mole

Coordination

The integration of eye, hand, and foot movements

Required for many sports skills especially those with moving objects (ball, puck, shuttle)

The ability to move two or more body parts under control, smoothly and efficiently.

Hand-eye and foot-eye coordination

Very difficult to teach, takes practice to develop

Coordination Tests

Wall Toss (alternating hands) Wall Pass (alternating feet) Light Boards

Many of these tests are related to basic developed skills as well.

Juggling, spinning a basketball, hackysack etc. are more skill based but could be used.

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Speed

The ability to cover a distance in a short time

Short runs or sprints are used to measure - 40 yd dash - 100m run - Cycle Sprints - etc

Norm Referenced Standards

Using statistical norms to determine fitness levels

Indicated in percentile rankings % of ind. who scored at or below your score 75th % = better than 75% of the pop.

Not about comparing specific individuals but to the whole population

Percentile Norms for 1.6km Run(1 mile time trial)

Age 13 14 15 16 17+

Percentile Female

95 7:12 7:20 7:41 7:09 7:30

75 8:20 8:15 8:44 9:02 9:05

50 9:29 9:37 10:07 10:47 9:49

25 10:58 11:45 12:23 13:02 11:30

5 14:57 17:01 16:24 15:32 15:26

Percentile Male

95 6:13 5:53 6:03 5:50 6:03

75 6:54 6:38 6:37 6:30 6:38

50 7:29 7:12 7:16 7:13 7:27

25 8:37 8:04 8:06 8:09 8:28

5 10:25 10:34 10:39 10:42 11:00

Criterion Related Standards

Uses specific standards to indicate fitness Not relative to other individuals Determined by fitness professionals 1 Minute Sit Up Test (Men)

Age  18-25 26-35 36-45 46-55 56-65 65+

Excellent >49 >45 >41 >35 >31 >28

Good 44-49 40-45 35-41 29-35 25-31 22-28

Above avg 39-43 35-39 30-34 25-28 21-24 19-21

Avg 35-38 31-34 27-29 22-24 17-20 15-18

Below Avg 31-34 29-30 23-26 18-21 13-16 11-14

Poor 25-30 22-28 17-22 13-17 9-12 7-10

Very Poor <25 <22 <17 <9 <9 <7