PE-HEALTH RELATED PHYSICAL COMPONENTS

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  • Components of Health and Skill related fitness.
    • Cardio Vascular Endurance
      • Ability to maintain exercise over a period of time without tiring.
      • Multistage Fitness Test
        • 1.Warm Up     2.Set out a 20m shuttle run               3. Start the CD & run between the cone lines in time with the pre-recorded beeps        4.If you miss three consecutive beeps you must end the test.
      • *Continuous Training        *Fartlek Training
    • LME
      • Ability of a muscle or muscle group to sustain activity over a period of time.
      • Sit up bleep test
        • 1.Warm up            2. Lie on a mat with your back against the mat and your knees at right angles to the ground, and hands on ears.            3. Have a partner stand on your feet     4. Sit up in time with the beeps, and if you miss three consecutive beeps you must end the test.
      • Weight Training
    • Power
      • The ability to apply both speed and strength in one action.
      • Vertical Jump Test
        • 1. Warm up   2. Chalk your fingertips and stand against a vertical wall, reach as far as you can and make a mark on the wall.   3.Re-chalk your finger tips and jump  from stationery by the wall, again stretching as far as possible and leaving a chalk mark on the wall.   4. Measure the distance between the two chalk marks.
      • Plyometric Training
    • Strength
      • Maximum force exerted by a muscler or muscle group in one contraction
      • Weight Training
      • One Rep Max Test
        • 1.Warm up        2. Choose a weight which is heavy to you and lift it once                 3. Rest for a few minutes then try to lift it again, if you are able to then try to lift a heavier weight.           4. Continue lifting the weight until you can only lift it once, this is your one rep max.
      • Handgrip Dynanometer
        • 1. Warm Up   2.Take the grip Dynanometerand grip it with your dominant hand, applying as much pressure as possible.       3. Record the maximum reading in kg 4. Repeat the test with your other hand       5. Record the results
    • Co-ordination
      • The ability to perform several tasks linked together
      • Alternate Hand Throw
        • 1. Warm up   2. Stand 2 metres away from the wall 3. Have someone else time 30 seconds and on the command 'Go', you begin the test.               4. You must throw the ball at the wall with one hand and catch it with the opposite hand. You must then repeat but this time throwing with the hand you caught with last time.       5. Count and record how many successful catches you make.
    • Balance
      • Ability to maintain equilibrium
      • Stork Stand Test
        • 1. Warm Up   2. Stand in a clear area with the foot of your non-dominant leg on the inside of your dominant leg and your hands on your hips.        3. When you are ready to start the test, raise upwards onto your tiptoe and have someone time how long you can maintain the position for.   4. You must end the test when you fall or move any part of your body.             5. Record Time
    • Agility
      • Ability to change direction quickly
      • Illinois Agility Test
        • 1. Warm up   2. Set up course as in diagram         3. Lie on the ground with your chest flat on the floor at the start.           4. On the command 'go' you must get up and complete the course.          5. Have someone else time how long it takes for you to complete the course.          6. Record this time
    • Body Composition
      • What the body is made up of-water, organs, blood, bones etc.
      • Skinfold Test
        • 1. Pinch your skin at one of the specific sites                 2.Have someone place the callipers about 2cm from the pinch and at right angles to the pinch.        3. Hold in place for two seconds and record result.
    • Speed
      • Ability to move a distance in the shortest time
      • 30m sprint test
        • 1. Warm up   2. Set out two sets of cone horizontally 30m apart.      3. Have someone time you run the 30m with a flying start. Stopwatch starts when foot crosses start line and when torso crosses finish line.               4. Record your result
    • Flexibility
      • Range of movement at a joint
      • Sit and reach test
        • 1. Warm up   2. Remove shoes and sit with your legs straight and feet up against a bench.           3. Reach forward as far as possible with two hands and hold for two seconds.      4. Have someone measure this distance reached by fingertips.
    • Reaction Time
      • Time it takes to respond to a stimulus
      • Ruler Drop Test
        • 1. Assistant holds the ruler at 0 between the outstretched index finger and thumb the athlete's dominant hand.            2.Assistant drops ruler and athlete catches it as quickly as possible.       3.Record the distance between the bottom of the ruler and top of athlete's thumb.

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