Components of Fitness
How fit are you?
Key Terms to Understand
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Skill-related fitness
Health-related fitness
Flexibility
Cardiovascular fitness
Muscular strength
Muscular endurance
Body composition
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Agility
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Balance
Power
Reaction time
Coordination
Speed
Norm-referenced tests
Criterion-referenced tests
Health-related fitness standards
Health-related vs. Skill-related
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Health-Related Fitness (5)
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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)
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Factors related to becoming a good athlete
Quickness, hand-eye coordination, power, etc.
Health-Related Fitness
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Flexibility
Cardiovascular Fitness
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
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The range of movements possible at various joints
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This area of fitness is often overlooked and neglected
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Should be worked on as regularly as other aspects.
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Flexibility is specific to each joint
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Many types of tests
Crazy Flexibility
Direct Measures of Flexibility
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Goniometer
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Works like a protractor on joint
to measure the angle of
movement
Flexometer
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Basically the same idea
without needing to identify the
axis of rotation
Other Measures of Flexibility
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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
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Sitting on the floor with legs out straight ahead.
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Feet (shoes off) are placed with the soles flat against the box, shoulderwidth apart.
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Both knees are held flat against the floor by the tester.
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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.
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The fingertips on both hands must
reach the same point
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Cardiovascular Fitness
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The ability of the heart, blood, blood vessels, and
respiratory system to supply oxygen and necessary
fuel to muscles during exercise.
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Aerobic exercise is the best method for increasing
cardiovascular fitness (Examples?)
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These activities force the body to use large
amounts of oxygen for a sustained period of time.
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15-30 minutes sustained will give you benefits
Measuring Cardiovascular Fitness
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Stress Tests – stationary bike or treadmill
- Done in a lab setting with specialized equipment
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One Mile Time Trial (1600m)
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12-minute Run
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MSTF – Beep Test
Muscular Strength
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Ability of muscles to exert a force one time
One repetition – maximum force
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Usually tested using dynamometers or other
safe device for one repetition performance
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Can be done using free weights or machines
with spotting
Muscular Strength Tests
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1-RM (1 repetition-maximum)
Handgrip Strength Test
Muscular Endurance
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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
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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
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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
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Underwater Weighing (Volume vs. Density)
Bio-Electrical Impedance Analysis (BIA)
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Skinfold Tests (skinfold calipers)
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Triceps
Biceps
Subscapular
Iliac crest
Supraspinale
Abdominal
Front thigh
Medial calf
Skill-Related Fitness
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Agility
Balance
Power
Reaction Time
Coordination
Speed
Agility
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The ability to change the position of your body while
controlling the movement of your whole body.
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Important quality in many sports that involve rapid
and controlled changes in direction
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Agility Tests
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Zig Zag runs
Hexagonal jump
Agility ladders
Balance
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Balance is the ability to stay upright or stay in
control of body movement.
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We use our eyes, ears and 'body sense' to
help retain our balance.
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Some sports require a great deal of balance
such as skiing, gymnastics, skating, etc.
Balance Tests
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Static Balance
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Standing on one foot (ball)
Flamingo Balance Test
Stork stand
Balance board
Roller board
Dynamic Balance
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Walking on a balance beam
Handstands
Counterbalance positions
Power
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The ability to do strength performances at a
rapid pace.
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Strength + Speed = Power
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Football players, shot putters, swimmers, and
high jumpers are examples of athletes who
typically have a high degree of power.
Power Testing
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Standing Long Jump
3 hop test
Vertical Jump Test
Baseball throw
Punching Bag Test
Medicine Ball Tests
Reaction Time
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The amount of time it takes the body to respond to a
stimulus.
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Eyes – position of players, ball, etc.
Ears – playcalls, spectators, players, coaches
Kinesthetic sense – body position, options, etc.
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Sports requiring quick reaction (racing, table tennis,
boxing or karate)
Reaction Time Testing
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Metre stick test – catch while it drops
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Click test
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Reaction Light Board
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Whack-a-mole
Coordination
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The integration of eye, hand, and foot movements
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Required for many sports skills especially those with
moving objects (ball, puck, shuttle)
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The ability to move two or more body parts under
control, smoothly and efficiently.
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Hand-eye and foot-eye coordination
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Very difficult to teach, takes practice to develop
Coordination Tests
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Wall Toss (alternating hands)
Wall Pass (alternating feet)
Light Boards
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Many of these tests are related to basic
developed skills as well.
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Juggling, spinning a basketball, hackysack
etc. are more skill based but could be used.
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Speed
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The ability to cover a distance in a short time
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Short runs or sprints are used to measure
- 40 yd dash
- 100m run
- Cycle Sprints
- etc
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Norm Referenced Standards
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Using statistical norms to determine fitness
levels
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Indicated in percentile rankings
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% 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+
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
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
Percentile
Percentile
Female
Male
Criterion Related Standards
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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
<25
<22
<17
<9
<9
<7
Very Poor