Components of Fitness

1. Components of Fitness How fit are you?

2. 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 Key Terms to Understand

3. 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.

4. Health-Related Fitness • Flexibility • Cardiovascular Fitness • Muscular Strength • Muscular Endurance • Body Composition

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. Muscular Strength Tests • 1-RM (1 repetition-maximum) • Handgrip Strength Test

13. 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)

14. 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

15. 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.

16. 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

17. Skill-Related Fitness • Agility • Balance • Power • Reaction Time • Coordination • Speed

18. 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

19. 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.

20. 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

21. 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.

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

23. 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)

24. Reaction Time Testing • Metre stick test – catch while it drops • Click test • Reaction Light Board • Whack-a-mole

25. 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

26. 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. http://www.sonnyradio.com/chrisbliss.html

27. 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

28. 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

29. Percentile Norms for 1.6km Run(1 mile time trial)

30. Criterion Related Standards • Uses specific standards to indicate fitness • Not relative to other individuals • Determined by fitness professionals 1 Minute Sit Up Test (Men)