Components of fitness and their tests

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Agility

Agility is the ability to change direction with speed. eg a goal keeper who is defending the goal

The test for agility is the illinois agility test. Cones are set up 10 metres from each other. On the whistle, pupil should follow the course and finish and the end cones. Performers are timed from start to finish.

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Balance

Balance is the ability of the performer to retain their centre of mass without falling. It can be static or dynamic. e.g a gymnast or a sprinter holding a start position

The test for balance is the stork test for balance. Athlete lifts the right leg, places the sole of the right foot against the side of the left knee cap. The athlete raises the heel of the left foot to stand on their toes. Athlete is timed holding this position for as long as possible.

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Cardiovascular Endurance

The ability of the heart and circulatory system to meet the demands of the body for a long period of time. e.g a marathon runner 

The test for this is the Multi Stage Fitness Test. There is a 20 metre distance marked out with cones. Athlete must arrive at the cone before the beep and wait. On the beep athlete must assume running. The level and number of shuttles are recorded.

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Coordination

The ability to move two or more body parts at the same time. e.g a trampolinist timing their arms and leg movements.

The test for coordination is the alternate hand wall test where the participant stands 2 metres from a wall and throws the ball in one hand and catches it with the opposite. Measured in number of succesful catches for 30 seconds.

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Speed

Time taken to cover a set distance. e.g a sprinter running 100m

30m test for speed- Performers cover a straight 30m from a standing start.

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Flexibitility

The range of movement possible at a joint. e.g a gymnast improving their hip mobility

Sit and reach test- Legs straight with feet touching the box, push marker as far and posible without bending your knees.

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Strength

The ability to exert a large amount of force in a single maximal effort (maximal strength) e.g discuss or hammer throwing

One Rep Max- lift weight once using the correct technique. If completed, lift heavier, once you are unable record last successful attempt

Ability to hold position. Muscle length stays the same (static strength) e.g gymnastics

Handgrip dynamometer- hold in dominant hand and squeeze as hard as you can.

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Muscular Endurance

The ability to use voluntary muscles over a long period of time without getting tired. e.g rowing

Sit up bleep test- Athletes perform sit ups in time with beep test signals

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Power

Speed x strength e.g a javelin thrower

The test for power is the vertical jump test where the performers have to vertically jump to the highest point on the walls.

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Reaction Time

The time taken to respond to a stiumulus. e.g a boxer responding to a punch they may be recieveing from an opponent

The ruler test, where there is ruler held above the hand of the participant and the non- participant drops it without the participants knowledge and they have to catch it.

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