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, shoulderwidth 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 must reach 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. http://www.sonnyradio.com/chrisbliss.html 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+ 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 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