- FLEXIBILITY
- STRENGTH
- AEROBIC ENDURANCE
- SPEED
- POWER
- MUSCULAR ENDURANCE
- BODY COMPOSITION
FLEXIBILITY
FLEXIBILITY IS THE ABILITY TO MOVE JOINTS TO THIER FULL RANGE OF MOVEMENT. THE FLEXIBILITY AT A JOINT DEPENDS ON A FEW FACTORS A MAIN FACTOR IS THE LENGTH AND PLIABILITY OF A MUSCLE AND LIGAMENTS. IF THEY ARE NOT LONG ENOUGH AND YOU PUSH IT TOO FAR YOU ARE LIKELY TO PULL A MUSCLE OR TEAR OR OVER STRETCH A LIGAMENT.
A WAY OF TESTING THIS COMPONANT OF FITNESS IS BY DOING A SIT AND REACH TEST. THE ONLY EQUIPMENT NEEDED IS A RULER. TO DO THE TEST YOU NEED TO SIT ON A FLAT SURFACE AND SUT YOUR LEGS TOGETHER AND FLAT OUT INFRONT OF YOU. THEN YOU NEED TO REACH DOWN TOWARDS YOUR TOES AND GO AS FAR AS YOU CAN GO AND THE SOMEONE WILL MEASURE FROM YOUR TOES THE LENGTH YOU CAN GO.WITH THE TEST THERE ARE A FEW ADVANTAGES AND DISADVANTAGES. AN ADVANTAGE FOR THIS TEST IS THAT IF YOUR ONLY USING A RULER THEN IT WONT COST TOO MUCH TO DO. ALSO YOU CAN DO THE TEST ANYWHERE YOU CAN FIND A FLAT SURFACE. HOWEVER, IF THE PERSON DOING THE TEST DOESN'T STRETCH BEFORE THEN THEY MAY PULL A MUSCLE BY DOING IT.
STRENGTH
"STRENGTH IS DEFINED AS THE ABILITY TO APPLY FORCE AGAINST RESISTANCE". STRENGTH IS KNOWN TO BE AS HAVING THE ABILITY TO GENERATE FORCE AT A GIVEN VELOCITY OF MOVEMENT. THE PERSONAL DEVELOPMENT SENSE OF STRENGTH REFERS TO THE UNIQUE TALENTS OF THE INDIVIDUAL. WE USE STRENGTH IN MOST SPORTS AS IT IS VITAL FOR MOST THINGS WE DO. STRENGTH CAN BE GENETICALLY PASSED OR CAN BE TRAINED. A WAY OF TESTING STRENGTH IS TO USE A GRIP DYNAMOMETER . THIS IS JUST A MEASURE METER WITH A GRIP HANDLE SO YOU CAN JUST PULL DOWN ON THE HANDLE AS HARD AS YOU POSSIBLY CAN AND THEN THE METER WILL SHOW THE STRENGTH YOU USED. THERE ARE ADVANTAGES AND DISADVANTAGES WITH THIS TEST AS THERE ARE WITH EVERYTHING. THE ADVANTAGES ARE THAT THE GRIP METER ISN'T VERY EXPENSIVE AND THEREFORE YOU CAN GET THAT EASILY IT IS ALSO EASY TO USE SO YOU DON'T NEED TO GO RACKING YOUR BRAIN TO WORK OUT WHAT TO DO. HOWEVER, THE DISADVANTAGES ARE THAT YOUR BEST STRENGTH MAY NOT BE IN YOUR ARMS AND THEREFORE THIS WAY OF TESTING THE STRENGTH IS NOT CONCLUSIVE FOR YOU. ALSO YOU MAT NOT BE IN THE BEST CONDITION TO DO THIS TEST TO THE BEST OF YOUR ABILITY AND THEREFORE NOT GET THE BEST SCORE YOU CAN. http://news.bbc.co.uk/sportacademy/hi/sa/in_the_gym/features/newsid_3200000/3200571.stm
AEROBIC ENDURANCE
"AEROBIC ENDURANCE IS THE AMOUNT OF OXYGEN INTAKE DURING EXERCISE". THE TIME IN WHICH YOU CAN EXERCISE WITHOUT PRODUCING LACTIC ACID IN YOUR MUSCLES IS KNOWN AS AEROBIC ENDURANCE. THE MUSCLES NEED THE OXYGEN AND THE OTHER VITAL NUTRIENTS FROM THE BLOOD PUMPING INTO THEM ALL THE TIME DURING EXERCISE FOR THEM TO WORK TO THE BEST OF THERE ABILITIES. THE BETTER YOUR AEROBIC ENDURANCE THE LONGER YOU WILL BE ABLE TO WORK FOR. IN SPORTS LIKE FOOTBALL AND RUGBY YOU WILL NEED TO HAVE BETTER AEROBIC ENDURANCE THAN IN SPORTS LIKE GOLF AS YUO ARE CONSTANTLY ON THE MOVE AND NEEDING THE BLOOD TO BE PUMPING THE OXYGEN ITO THE MUSCLES. THERE ARE A FEW TESTS THAT CAN BE DONE TO FIND OUT YOUR AEROBIC ENDURANCE BUT THE ONE I HAVE CHOSEN IS THE BLEEP TEST. IT IS A VERY DEMANDING TEST OF THE BODY BUT VERY CONCLUSIVE FOR ATHLETES. THE TEST IS JUST A CD WITH THE DIFFERENT LEVELS CHANGING AS YOU GO FURTHER ON IN THE TEST ALSO YOU NEED TO MARK OUT A CERTAIN DISTANCE THAT THE RUNNING NEEDS TO BE DONE IN AND THAT MAKES UP THE TEST. THERE ARE AGAIN ADVANTAGES AND DISADVANTAGES FOR THIS TEST. THE FIRST ADVANTAGE IS THE COST IT IS CHEAP, ALL YOU NEED IS A FEW MARKERS AND THE CD TO DO IT. BUT THERE ARE MANY DISADVANTAGES LIKE THE CONDITIONS IF YOU ARE DOING IT OUTSIDE THE FLOOR MAY NOT BE SUITABLE FOR THIS TEST. A;SO THE WEATHER CONDITIONS MAY BE BAD AGAIN EFFECTING THE TEST. YOU MAY ALSO BE INJURED AND UNABLE TO COMPLETE THE TEST WHICH DOESN'T REFLECT YOUR FITNESS.SPEED
"SPEED IS THE QUICKNESS OF MOVEMENT OF A LIMB" SPEED DOESN'T JUST MEAN HOW FAST YOU CAN RUN IT MEANS HOW FAST YOU CAN EXERT YOUR SPEED IN THE SPORT YOU ARE DOING. THE SPEED OF YOUR MOVEMENT IS DETERMINED BY THE TYPE OF MUSCLE FIBER YOU HAVE. THE MUSCLE FIBER YOU HAVE ALSO DETERMINES THE SPORT OR ACTIVITY YOU ARE BEST AT. THERE ARE 3 DIFFERENT FIBER TYPES THAT YOU CAN HAVE AND THEY ARE TYPE 1A, TYPE 2A AND TYPE 2B. THEY ARE ALL DIFFERENT AND ARE ALL INDIVIDUAL TO WHAT SPORTS YOU CAN ACTUALLY DO WELL. TYPE 1A IS A SLOW TWITCH FIBER AND THE MARATHON RUNNERS WILL HAVE HIGH NUMBERS OF THIS KIND OF FIBER TYPE. TYPE 2A IS A FAST OXIDATIVE FIBER TYPE AND THIS IS GOOD FOR THOSE ATHLETES DOING SPORTS LIKE 100 METER SPRINTS AS THE POWER BURST LASTS FOR ABUT 8-10 SECONDS. AND THE FINAL TYPE, 2B IS THE TYPE THAT WEIGHT LIFTERS WILL NEED AS THE ENERGY BURST IS EXTREMELY SHORT NEEDED IN THE TIME THAT WEIGHT IS BEING LIFTED. TO TEST THE TYPE OF FIBER YOU HAVE YOU CAN DO SOME SPRINT SHUTTLES AND THEY CAN DETERMINE THE FIBER TYPE YOU HAVE. ITS EASY TO TEST LAY OUT A SPRINT AREA OF A CERTAIN DISTANCE OF MAYBE 50 METERS AND THEN USING A STOP WATCH TIME THE TIME IT TAKES FOR YOU TO COMPLETE IT. THE ADVANTAGES OF THIS TEST IS ITS VERY EASY TO SET UP AND CHEAP FOR YOU. THE DISADVANTAGES ARE THAT SPRINTING MAY NOT BE A STRONG POINT FOR YOU. ALSO THE GROUND AND WEATHER CONDITIONS MAY NOT BE RIGHT FOR THE TESTS. POWER
"POWER IS THE RATE AT WHICH WORK IS DONE" DIFFERENT SPORTS NEED DIFFERENT LEVELS OF POWER SO IN ROCK CLIMBING THE PERSON CLIMBING THE ROCKS MAY BE WORKING SLOW BECAUSE IT IS VERY DIFFICULT TO CLIMB, WHEREAS THE LEVELS OF POWER IN RUGBY WILL BE GREATER BECAUSE THINGS ARE MOVING QUICKER. YO U CAN TEST THE LEVEL OF POWER YOU HAVE BY DOING A VERTICAL JUMP. WITH A RULER UP THE SIDE OF THE RULER YOU NEED TO JUMP AS HIGH AS YOU CAN FROM YOUR FEET BEING AS FLAT ON THE FLOOR AT THE BEGGING THE HIGHER YOU JUMP WILL SHOW THE POWER YOU CAN EXCEL IN A SPORT. THE ADVANTAGES OF THIS ARE THAT AGAIN IT IS VERY CHEAP AND CAN BE DONE EASILY. THE DISADVANTAGES ARE THAT YOU NEED TO BE ABLE TO HAVE A RULER THAT CAN GO UP HIGH ENOUGH.
MUSCULAR ENDURANCE
"MUSCULAR ENDURANCE IS THE ABILITY OF A MUSCLE OR A GROUP OF MUSCLES TO SUSTAIN REPEATED CONTRACTIONS AGAINST A RESISTANCE FOR AN EXTENDED PERIOD OF TIME".THE ENDURANCE OF A MUSCLE IS DEPENDABLE ON YOUR STRENGTH. THE TIME YOU CAN LIFT AND HOLD A WEIGHT WILL BE THE ENDURANCE OF A MUSCLE SO HOWEVER LONG YOU ARE ABLE TO HOLD A WEIGHT WILL BE YOUR ENDURANCE. MUSCULAR ENDURANCE IS NEEDED IN ALL SPORTS AS IN FOOTBALL IF YOUR ENDURANCE IS BAD THEN YOU WILL NOT BE ABLE TO LAST THE 90 MINUETS IN THE GAME. A WAY OF SEEING WHAT YOUR MUSCLE ENDURANCE IS LIKE YOU CAN DO A SIT UP TET FOR 1 MINUET. THE AMOUNT YOU CANT DO WILL DETERMINE THE ENDURANCE OF YOUR MUSCLE. THE ADVANTAGE OF THIS TEST IS YOU CAN DO IT ANYWHERE YOU WANT TO DO IT.THE DISADVANTAGE IS THAT YOU MAY NOT BE ABLE TO DO IT BECAUSE YOU ARE INJURED.
