Chapter Five
Evaluating your Skill-related Fitness
Why Skill-related Fitness?
• Helps you perform in a variety of sports
and other activities
• Enables you to maintain an active
lifestyle
Skill-related Fitness
1) Agility
The ability to maintain control of the body
while changing direction.
What are some examples where agility is needed
in a sport?
 Juke an opponent in football
 Chase down and hit a ball in tennis
 Perform a move around a defender in soccer or
basketball
2) Balance
A kind of coordination which allows you to maintain
control of your body while stationary or moving.
What are some examples where balance is needed in a
sport?
 Skiing
 Gymnastics
 Skate boarding
3) Coordination
The ability to use the senses to produce smooth
and accurate movements.
What are some examples where coordination is
needed in a sport?
 Catching a pop fly in baseball
 Catching a football
 Fielding a ground ball
4) Power
The ability to combine strength and speed in a
movement.
What are some examples where power is needed in a
sport?
Making a hit in football
Hitting a homerun in baseball
Kicking a long field goal
5) Reaction Time
The time required to start a movement after being
alerted to the need to move.
What are some examples where reaction time is
needed in a sport?
Hitting a baseball
Dodging a punch while boxing
Being goalie in hockey
6) Speed
The ability to move your total body quickly
from one point to another.
What are some examples where speed is needed
in a sport?
Base running in baseball
Chasing down a soccer ball
Breaking free for a touchdown
Factors Determining your
Skill-related Fitness
• Heredity
• Practice
• Specific Training
Other facts about skill related fitness
• Improvement in one skill does not equal improvement in
another skill
• One can have a high level of health related fitness and
have a low level in skill related components (and vice
versa)
• Even if a skill level is high, one still needs to practice that
skill
• Overload - placing increased demands on the body
Evaluating your Skill-related Fitness
• Agility - Zigzag run
• Balance - One foot stand
• Coordination - Alternate hand wall toss
• Power - standing long jump
• Reaction time - yardstick test
• Speed - 50 yard dash
Skill related fitness TASK
• Complete the sheet with all the aspects of
skill related fitness
• Go over each test, and the acceptable
score for boys and girls.
• Complete all discussion questions at the
bottom of the sheet.
Balance
One foot stand
– One foot on the inside of the opposite knee and hand
on hips
– Raise your heel off the ground and maintain balance
– Test is stopped if:
• The supporting foot moves from the starting position
• The raised heel is lowered all the way to the floor
• Hand leave your hips
• Boys – 10 sec.
• Girls - 10 sec.
Coordination
Alternate hand wall toss
– Six feet away from a wall
– Toss the ball underhand to the wall, catch it with the
opposite hand.
– Continue throwing and catching the ball alternating
hands
– You can’t cross the line
– You can’t catch the ball against your body
• # of catches in 30 sec.
– Girls – 19
– Boys - 28
Power
standing long jump
– Stand behind a line
– Swing arms down and back while bending at the
waist
– Swing arms up and forward as you jump
– Land on both feet
– Part of the body which touches the ground that is
closest to the line
• Girls – jumping your height
• Boys – jumping your height plus one foot
Reaction Time
yardstick test
– Sit in chair with your arm resting on a desk
– A partner hold a yardstick above your hand so that
the bottom edge of the yardstick is even with the
upper edge of your thumb and index finger
– Concentrate on the yardstick no the partner
– When the partner drop the yardstick try to catch it as
quickly as possible.
– Record the measurement to the nearest ½ inch.
• Girls – 5 inches
• Boys – 5 inches
Speed
50 yard dash
• Girls – 8.4 seconds
• Boys – 6.8 seconds
Agility
Zig Zag Run