Components of fitness and their tests

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Agility

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

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.

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.

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.

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Speed

Time taken to cover a set distance. 

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 join

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

Vertical Jump Test-Performers to reach highest point without giving onto tiptoes.

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Muscular Endurance

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

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

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Power

Speed x strength

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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