Component of fitness

Definition

Fitness tests

Measured in..?

Sporting example

Speed

The time taken to move a specified distance

OR

The response times of part(s) of the body or the whole body in response to a stimulus.

Can be measured by timing over a measured distance. We can measure reaction time, speed off the mark, time to reach top speed, and deceleration.

Seconds (s)

Speed is important in sports that require a great deal of effort over very short periods of time.

Sprinters, speed skaters, sprint cyclists, footballers, rugby players.

Stamina

Muscular stamina/endurance

The ability to which the body can withstand the onset of fatigue and carry on working or sustaining tension.

We measure our VO2 max by finding out how much oxygen we can use in 1 minute of activity.

Multistage fitness test (Bleep), Harvard Step test, Cooper 12-minute run.

L/min

(Litres of oxygen)

Essential in all sporting activities lasting more than a few seconds. All sporting activities require an efficient cardio-vascular system.

Distance runners, swimmers, cyclists, and team sports.

The ability of a single muscle or group of muscles to work very hard for a limited period of time.

By performing repeated exercises such as press-ups for a given time or to exhaustion.

NCF abdominal curl test- measures muscular endurance of abdominal muscles.

Number repetitions performed in a set time /min or /s

Seen in activities where the same muscle groups work continuously with near maximum effort.

Dynamic strength

Explosive strength

Static strength

Required to start and maintain movement of the body

Required at the start of a cycling/rowing race in order to reach peak velocity.

Necessary in many sports in order to move the body quickly. Sometimes called power, a combination of speed and strength

Standing broad jump- jump forwards and measure the distance.

Standing vertical jump OR Sergeant jump- jump upwards and measure the distance.

Metres and centimetres

Shown clearly in activities such as throwing and jumping.

Basketball, rugby, footballer- competing for a header.

Also called maximum strength. The maximum force that can be applied by a muscle group to a resistance.

One repetition max using free weights and multi gym equipment. The maximum weight we can lift just once.

Handgrip dynamometer squeeze the handle as hard as possible to give you a reading for your handgrip strength.

Kilograms

Very important in activities such as scrummaging in rugby, wrestling and tug of war. In these activities we have to hold and maintain our body positions against an opposing force.

Suppleness

Also known as flexibility.

The extent to which a joint can be moved.

The range of movement possible at a joint.

Suppleness can be improved by stretching the muscles, ligaments and tendons surrounding a joint.

Sit and reach test- measures the flexibility of the hamstrings.

Shoulder hyperextension test- measures the flexibility of the chest and shoulders.

Centimetres

Flexibility allows us to use our strength through a full range of movement. It is needed to stabilise the joint and avoid injury. Flexibility exercises should be part of a warm-up and cool down. Only over load muscles whilst we feel comfortable.

All sports need a flexible body. Gymnastics, hurdling, need a great deal of overall flexibility. Other sports for example volleyball and javelin require flexibility in a particular area of the body.