Year 10 Phys Rec
Physical Education
Components of Fitness
NAME: _____________________________________
Teacher: ____________________________________
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Busselton Senior High School
Task Details and Marking Key
Description (Quality)
Mark
Has completed the required work to an excellent standard.
5
Has completed the required work to a high standard.
4
Has completed the required work to a satisfactory standard.
3
Has completed the required work to a limited standard.
2
Has completed the required work to a very low standard.
1
Has not completed the required work.
0
TOTAL
/5
Description (Quantity)
Mark
Has completed 100% of the required work.
5
Has completed 80% of the required work.
4
Has completed 60% of the required work.
3
Has completed 40% of the required work.
2
Has completed 20% of the required work.
1
Has not completed the required work.
0
TOTAL
/5
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Lesson: How much do I already know about fitness?
Brainstorm: What does it mean when someone is said to be ‘fit’?
What might a ‘fit’ person look like? Draw them below:
Are you ‘fit’?
How would you rank yourself on the scale below (10= very fit, 0= very unfit):
0----1----2----3----4-----5----6----7----8----9----10
Please explain how you’ve decided where you rank of the fitness scale.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
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Activity: Fitness Components
Based on the information on the previous page guess two examples of physical activities
that require each of the components of fitness in the table below.
Components of Fitness
Cardiovascular Fitness
Sport/Action One
Sport/Action Two
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Co-ordination
Agility
Power
Speed
Balance
Reaction Time
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Cardiovascular endurance (Health-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to exercise
for as long as possible
Distance running, distance
swimming
Beep Test & Harvard Step Test
Intervals, Fartlek or Continuous
Training
20m Multistage Fitness (Beep) Test
1. Run continuously between two lines placed 20m apart
2. Only one foot must cross the line marking the 20m distance
3. Person pivots on one leg and turns to complete another 20m shuttle on the ‘beep’ being played. If
the persons foot crosses the line before the beep they should wait for the beep to occur before the
next shuttle.
4. As the test continues the beeps progressively get faster until the player can no longer keep up
5. The test finishes when the player cannot get one foot across the line on two consecutive shuttles
(twice in a row)
6. Record your number of shuttles successfully completed.
I got up to level __________________
Please locate where you rate against performance standards for 14-16 adolescences.
Rating
Low
Below Average
Average
Above Average Excellent
Male
Female
Below 6.7
Below 5.5
6.8-8.2
5.6-7.1
8.3-11.1
7.2-9.0
11.2-12.6
9.1-11.1
Above 12.7
Above 11.2
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Beep test reflection: Use the following template to reflect on your
performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Muscular Strength (Health-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to create
the most amount of force in one
go
Weight lifting, AFL, Rugby,
Wrestling
Handgrip test (dynamometer)
Lifting weights (Low reps, high
weight)
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Handgrip test (dynamometer)
1. Hold the dynamometer in one hand, with right arm at right angles
and the below at the side of your body.
2. Squeeze the Dynamometer for 5 seconds using maximum effort.
3. No body movement is allowed.
Trial
Trial One
Right Hand
Left Hand
My best result was: _________________kg
Trial Two
Rating
Low
Average
Good
Excellent
Male
Below
30kg
Below
15kg
30-45kg
45-50kg
15-30kg
30-40kg
Above
55kg
Above
40kg
Female
Handgrip Strength Test reflection: Use the following template to
reflect on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
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Muscular endurance (Health-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to create
force for as long as possible
Distance running, cycling,
swimming, rowing
Bridge Test /Push-up test
Lifting weights (Many reps, low
weight)
Prone Bridge hold
1. Start in a press up position, with body in a straight arm bridge
position. Students must maintain a flat back and good posture.
2. Time is measured until this position can no longer be maintained.
3. Compare your scores to the rating below and record your result.
I held the bridge for ________________________
Rating
Low
Average
Good
Excellent
Male
Below
1min
Below 30s
1-2min
2-3 min
Above 3
mins
Above 2 ½
mins
Female
½ - 1 ½min 1 ½ -2 ½
mins
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Prone Bridge Hold Test reflection: Use the following template to
reflect on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Flexibility (Health-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to twist
and stretch without injury
Gymnastics, Diving, Cheerleading
Sit & Reach test
Stretching (static, dynamic and
Proprioceptive Neuromuscular
Facilitation), Yoga
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Sit & Reach test
1.Sit on the ground and place both feet against the Sit & Reach block.
2.Hands are kept on top of each other.
3.Take a deep breath in, then as you exhale you lean forward and
push the marker. Hold this position for 3 seconds.
My result was: ____________________
Rating
Low
Average
Good
Excellent
Male and
Female
Below
-10cm
-10-10cm
10-20cm
Above
20cm
Sit and Reach Test reflection: Use the following template to reflect
on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
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Body Composition (Health-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The amount of fat in the body
compared to muscle, bone and
organs
Skin folds, BMI
Exercise and healthy eating
Let’s calculate our BMI:
What is your body mass?_______
What is your height?_________
BMI= Weight in KG =____________
=______________
Height in Metres =__________^2
Why does Miss Crawford dislike BMI and why is it an inaccurate
measurement of someone’s health?
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
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Speed (Skill-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to move as
fast as possible
Sprinting, AFL, Soccer, Long
Jump
20m sprint test
Lifting weights (leg exercises),
Hill sprints (resistance speed)
20m sprint
1. One person is to sprint between two markers 20m apart
2. Partner uses stop watch to time the run
3. Timer starts stopwatch when runner starts, don’t use a signal to
begin.
4. Timer stops timing once runner reaches finish line
My result was: ____________________
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20m Sprint Test reflection: Use the following template to reflect on
your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Power (Skill-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to create
force as fast as possible
Shot Put, Discus, Sprinting, Power
lifting
Standing vertical or standing
broad jump
Explosive movements &
plyometric training
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Standing Vertical Jump test
1. Jumper stands next to the jumping
apparatus and reaches up to push the
markers to give an initial height.
2. Jumper bends their knees and swings arms,
jumps up to tries to push the highest
marker they can reach.
3. Jumper continues to jump until they can’t
get higher after 2 attempts.
My result was: ____________________
Rating
Low
Average
Good
Excellent
Male
Below
30cm
Below
25cm
30-45cm
45-60cm
25-40cm
40-55cm
Above
60cm
Above
55cm
Female
Standing Vertical Jump Test reflection: Use the following template
to reflect on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
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Agility (Skill-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to change
direction as fast as possible
AFL, Soccer, Netball, Tennis
Illinois agility test, 505 agility test
Speed training, Plyometric jumps,
Illinois agility test
1. Follow the map of the agility course
(see diagram)
2. Partner uses stop watch to time the run
3. Timer starts stopwatch when runner
starts, don’t use a signal to begin.
4. Timer stops timing once runner reaches
finish line
My result was: ____________________
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Illinois Agility Test reflection: Use the following template to reflect
on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Balance (Skill-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The ability of the body to stay still
Gymnastics, Surfing
Stork test
Yoga & Pilates
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Stork test
1. Remove shoes and socks
2. Place hands on hips and non-balancing leg against the
inside of the knee.
3. Raise your heel off the ground. Timer starts
stopwatch.
4. Stopwatch is stopped when either:
a. Hands come off hips
b. Balancing foot starts to hop
c. Non-balancing foot comes off the knee
d. The heel of the balancing foot touches the
ground
My result was: ____________________
Ratings sourced from sketchy sources (may be inaccurate)
Rating
Very Poor
Poor
Male
Female
Below 20s 20-30s
Below 10s 10-15s
Average
Good
Excellent
30-41s
16-22s
50-41s
23-30s
Above 50s
Above 30s
Standing Stork Test reflection: Use the following template to reflect
on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
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Coordination (Skill-related fitness)
What is it?
The ability of the body to use
many body parts to perform a skill
Tennis, Baseball/Softball, Cricket
Wall-toss test
Skipping, ball toss, balance
exercises, juggling
Sports that need this fitness?
How can I test this?
How can I improve this?
Alternate wall-throw test
1. Student stands 2m from a wall.
2. Students will underarm throw a ball to a wall and catch the
rebound with the other hand.
3. Do this and count the amount of successful catches.
My result was: ________________
Sourced from a sketchy website (may be inaccurate).
Rating
Very Poor
Male
Female
Poor
Average
Good
Excellent
Below 20s 20-24s
25-29s
30-35s
Above 35s
Below 20s 20-24s
25-29s
30-35s
Above 35s
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Alternate Wall Throw Test reflection: Use the following template to
reflect on your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Reaction Time (Skill-related fitness)
What is it?
Sports that need this fitness?
How can I test this?
How can I improve this?
The time taken to move the body
after a signal is given
Sprinting, Tennis, Squash
Badminton,
Ruler drop test
Technique training, Plyometrics,
Sprints on a signal
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Ruler Drop test
1. Person A holds out their hand with a gap between their thumb and
first finger.
2. Person B holds the ruler with the zero at the
top of person A's thumb.
3. Person B drops the ruler without telling
Person A and they must catch it.
4. The number level with the top of person A's
thumb is recorded
Trial 1
Trial 2
Trial 3
Average
Left Hand
Right Hand
My average result was: ________________
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Ruler Drop Test reflection: Use the following template to reflect on
your performance.
Thoughts & feelings regarding the session:
Energy/effort:
Low
Medium
High
Low
Medium
High
Low
Medium
High
Sleep/Rest Levels:
Accuracy of results:
Reaction Time (Skill-related fitness)
Overall reflection:
1) Please identify two fitness components you could improve on and how
you intend to train this fitness component.
1a) Fitness component I would like to improve:__________________________
1b) How can I train this?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
1c) Fitness component I would like to improve: _________________________
1d) How can I train this?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
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2) Please reattempt the table we completed at the start of the booklet and
improve on your examples of sporting activities for each fitness
components.
Components of Fitness
Cardiovascular Fitness
Sport/Action One
Sport/Action Two
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Co-ordination
Agility
Power
Speed
Balance
Reaction Time
3) Please pick a fitness component you excel in. Please explain as to why
you believe you are so excellent in this component of fitness when
compared to others.
Component of fitness: _________________________________
Explain why you believe you are so elite in this component of fitness:
_____________________________________________________________
____________________________________________________________
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