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Note that your final mark will not be saved in the system.
Note that your final mark will not be saved in the system.
Components of Fitness and Fitness Testing GapFill
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Components of fitness should be carefully monitored and measured to assess the progression of an individual. This can be achieved by fitness testing. There are fitness tests which measure the physical and skill-related components of fitness. Let's investigate these further.
Physical components of fitness:
| Flexibility is measured by the , which requires subjects to be seated with their legs straight against a box, reaching forward across as far as they possibly can and recording their score (in cm) from a ruler located on top of the box. More flexible individuals achieve higher scores. |
| Power is measured by the , in which the individual starts with their side against a wall and reaches up to leave a mark with chalk or similar to indicate their standing reach height. They then complete a maximal vertical jump and mark the wall at the peak height of their jump with their outstretched arm. – = jump height, where greater jump heights indicate a greater power of the individual. |
| can be measured by the multistage abdominal curl conditioning test. An audio track is played to which the individual must perform one sit-up for every two beeps, one for the upwards phase and one for the downwards phase. The bleeps get faster as the test progresses, and the longer an individual lasts, the greater the ability they display in this component. |
| Speed is measured by the , which is a simple test where the individual is timed from a flying start to cover the specified distance. Quicker times are evidence of greater speeds. |
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can be measured by the Cooper
-minute run, in which the individual must run as far as they can in the specified time. Those who demonstrate an advanced ability in this component cover a greater distance. This component can also be measured by the , also known as the 'bleep' test, owing to a protocol whereby the individual must cover a 20 m distance to keep in time with the ‘bleeps’ given on an audio track. The time between the bleeps gets shorter as the test progresses; thus, the individual has to run faster to cover the 20 m distance. The performer continues until they cannot keep up with the pace of the bleeps, and they are given a level as indicated by the audio track. The higher the level, the greater the ability in this component. Both tests give an indication of VO2 max, which is the maximum ability of the body to take in and use oxygen per minute per kilogram of body weight. |
| Strength can be measured by either the hand grip dynamometer test or the . Both require the individual to make the greatest effort they possibly can within a very short space of time. The hand grip dynamometer uses the hand to squeeze an instrument displaying a score in kg or lbs, whereas the score for the latter test is given by the amount of mass shifted in either a bench press or a squat, divided by the individual's body weight. In both tests, the greater the score the greater the strength. |
Skill-related components of fitness:
| is measured by the ruler drop test and requires the subject to hold their hand steady level with the 0 cm line of a ruler, catching it once it is dropped by the test conductor. The measurement (in cm) where it is caught is used as a gauge of their ability of this component, with lower scores indicating a greater ability. |
| is measured by the Anderson wall toss coordination test, which requires an individual to throw a ball against a wall using one hand and catch it with the other. This is repeated for seconds, during which the number of times the ball is thrown and caught is counted, with higher scores indicating a greater ability in this component. |
| is measured by the Standing stork test, in which an individual stands upright with their hands on their hips before lifting one leg off the ground and placing the foot on the inside of the standing leg, holding the position for as long as possible. Longer times evidence a greater ability in this component. |
| Agility is measured by the , in which the performer begins lying down on their front and is timed on their ability to complete a short course around a set of cones which includes a variety of twists and turns. The greater their agility, the less time it takes them to complete the course. |