Components of Fitness

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Components of Fitness

• How fit are you?

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Key Terms to Understand

• Skill-related fitness
• Health-related fitness
• Flexibility
• Cardiovascular fitness
• Muscular strength
• Muscular endurance
• Body composition
• Agility

• Balance
• Power
• Reaction time
• Coordination
• Speed
• Norm-referenced tests
• Criterion-referenced tests
• Health-related fitness standards

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Health-related vs. Skill-related

• Health-Related Fitness (5)
• Related to how well the systems of your body
  operate
• Ex. Your heart and other muscles
• Related to your overall state of health
• Skill-Related Fitness (6)
• Factors related to becoming a good athlete
• Quickness, hand-eye coordination, power, etc.

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Health-Related Fitness

• Flexibility
• Cardiovascular Fitness
• Muscular Strength
• Muscular Endurance
• Body Composition

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Flexibility

• The range of movements possible at various joints
• This area of fitness is often overlooked and
  neglected
• Should be worked on as regularly as other
  aspects.
• Flexibility is specific to each joint
• Many types of tests

Crazy Flexibility
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Direct Measures of Flexibility

• Goniometer
• Works like a protractor on joint to measure the
  angle of movement
• Flexometer
• Basically the same idea without needing to
  identify the axis of rotation

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Other Measures of Flexibility

• Groin Flexibility
• Trunk Rotation Test
• Calf-Muscle Flexibility Test
• 90/90 Hamstring Test
• Sit and Reach Test (lower back and hams)
• V-Sit Reach Test

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Sit and Reach Test

• Sitting on the floor with legs out straight
  ahead.
• Feet (shoes off) are placed with the soles flat
  against the box, shoulder-width apart.
• Both knees are held flat against the floor by the
  tester.
• Hands on top of each other and palms facing down,
  the subject reaches forward along the measuring
  line as far as possible.
• After three practice reaches, the fourth
• reach is held for at least two seconds while
• the distance is recorded.
• The fingertips on both hands must
• reach the same point

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Cardiovascular Fitness

• The ability of the heart, blood, blood vessels,
  and respiratory system to supply oxygen and
  necessary fuel to muscles during exercise.
• Aerobic exercise is the best method for
  increasing cardiovascular fitness (Examples?)
• These activities force the body to use large
  amounts of oxygen for a sustained period of time.
• 15-30 minutes sustained will give you benefits

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Measuring Cardiovascular Fitness

• Stress Tests stationary bike or treadmill
• - Done in a lab setting with specialized
  equipment
• One Mile Time Trial (1600m)
• 12-minute Run
• MSTF Beep Test

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Muscular Strength

• Ability of muscles to exert a force one time
• One repetition maximum force
• Guys vs. Girls testosterone potential
• Usually tested using dynamometers or other safe
  device for one repetition performance
• Can be done using free weights or machines with
  spotting

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Muscular Strength Tests

• 1-RM (1 repetition-maximum)
• Handgrip Strength Test

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Muscular Endurance

• Ability to use muscles for long periods of time
• Developing muscular endurance is important in
  body toning.
• Numerous tests are possible for various muscles.
• beyond aerobic into anaerobic exercise focusing
  on specific muscle groups.
• Aerobic (using oxygen)
• Anaerobic (without oxygen)

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Muscular Endurance Tests

• Sit-Up Tests (Crunch Tests)
• Pull-Up Tests
• Bench Pull (Rowers)
• Push-Up Tests
• Flexed Arm Hang
• Isotonic Prone Bridge
• Side Ramp
• Wall Sit
• 45 sec Agility Jump

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Body Composition

• Is the ratio of fat to muscle, bone, and other
  tissues in your body.
• A certain amount of body fat is needed for good
  health. Too much or too little can have serious
  health implications.
• Poor body composition is highly linked to self
  esteem issues but it is something that can be
  significantly controlled over time.

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Body Composition Tests

• Underwater Weighing (Volume vs. Density)
• Bio-Electrical Impedance Analysis (BIA)
• Skinfold Tests (skinfold calipers)
• Triceps
• Biceps
• Subscapular
• Iliac crest
• Supraspinale
• Abdominal
• Front thigh
• Medial calf

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Skill-Related Fitness

• Agility
• Balance
• Power
• Reaction Time
• Coordination
• Speed

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Agility

• The ability to change the position of your body
  while controlling the movement of your whole
  body.
• Important quality in many sports that involve
  rapid and controlled changes in direction
• Agility Tests
• Zig Zag runs
• Hexagonal jump
• Agility ladders

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Balance

• Balance is the ability to stay upright or stay in
  control of body movement.
• We use our eyes, ears and 'body sense' to help
  retain our balance.
• Some sports require a great deal of balance such
  as skiing, gymnastics, skating, etc.

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Balance Tests

• Static Balance
• Standing on one foot (ball)
• Flamingo Balance Test
• Stork stand
• Balance board
• Roller board
• Dynamic Balance
• Walking on a balance beam
• Handstands
• Counterbalance positions

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Power

• The ability to do strength performances at a
  rapid pace.
• Strength Speed Power
• Football players, shot putters, swimmers, and
  high jumpers are examples of athletes who
  typically have a high degree of power.

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Power Testing

• Standing Long Jump
• 3 hop test
• Vertical Jump Test
• Baseball throw
• Punching Bag Test
• Medicine Ball Tests

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Reaction Time

• The amount of time it takes the body to respond
  to a stimulus.
• Eyes position of players, ball, etc.
• Ears playcalls, spectators, players, coaches
• Kinesthetic sense body position, options, etc.
• Sports requiring quick reaction (racing, table
  tennis, boxing or karate)

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Reaction Time Testing

• Metre stick test catch while it drops
• Click test
• Reaction Light Board
• Whack-a-mole

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Coordination

• The integration of eye, hand, and foot movements
• Required for many sports skills especially those
  with moving objects (ball, puck, shuttle)
• The ability to move two or more body parts under
  control, smoothly and efficiently.
• Hand-eye and foot-eye coordination
• Very difficult to teach, takes practice to develop

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Coordination Tests

• Wall Toss (alternating hands)
• Wall Pass (alternating feet)
• Light Boards
• Many of these tests are related to basic
  developed skills as well.
• Juggling, spinning a basketball, hackysack etc.
  are more skill based but could be used.

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Speed

• The ability to cover a distance in a short time
• Short runs or sprints are used to measure
• - 40 yd dash
• - 100m run
• - Cycle Sprints
• - etc

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Norm Referenced Standards

• Using statistical norms to determine fitness
  levels
• Indicated in percentile rankings
• of ind. who scored at or below your score
• 75th better than 75 of the pop.
• Not about comparing specific individuals but to
  the whole population

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Percentile Norms for 1.6km Run(1 mile time trial)
Age 13 14 15 16 17
Percentile Female
95 712 720 741 709 730
75 820 815 844 902 905
50 929 937 1007 1047 949
25 1058 1145 1223 1302 1130
5 1457 1701 1624 1532 1526

Percentile Male
95 613 553 603 550 603
75 654 638 637 630 638
50 729 712 716 713 727
25 837 804 806 809 828
5 1025 1034 1039 1042 1100
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Criterion Related Standards

• Uses specific standards to indicate fitness
• Not relative to other individuals
• Determined by fitness professionals

1 Minute Sit Up Test (Men)
Age  18-25 26-35 36-45 46-55 56-65 65
Excellent gt49 gt45 gt41 gt35 gt31 gt28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above avg 39-43 35-39 30-34 25-28 21-24 19-21
Avg 35-38 31-34 27-29 22-24 17-20 15-18
Below Avg 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor lt25 lt22 lt17 lt9 lt9 lt7