This document discusses different physical skills: balance, coordination, reaction time, and agility. It provides tests to measure each skill. Balance is measured with a single-leg stance test. Coordination is measured with an alternating ball throw test. Reaction time is measured with a ruler drop test. Agility is measured with an Illinois Agility test. Examples of skills that require these abilities in different sports are also provided.
DEVELOPING PHYSICAL FITNESS
Physical fitness can be measured by activities carefully prepared to specifically measure the following:
Speed - this refers to the measurable quantity of how fast an individual can move, such as when walking or running.
Strength - this is the capability of the body to exert effort in carrying heavy objects.
Agility – this is the ability to change the direction of movement quickly.
Power – this is caused by the combination of strength and speed.
Flexibility – this is the ability of the body to bend or stretch in a wide range.
Muscular and Cardiovascular Endurance – the muscle can endure heavier activity like long distance running.
Activities in Physical fitness Test
1. Sit up
2. Push up
3. Standing long jump
4. Shuttle run
5. 50 meter sprint
6. Sit and reach
7. Step up and down the bench
Elite Gamespeed | Speed Training Tips to Run FasterElite Gamespeed
Elite Gamespeed | Running doesn’t have to be hard. According to professional runner the goal of running faster is to run more economically without using much energy. For a long distance runner, it will become more important to save your energy for the final shot.
DEVELOPING PHYSICAL FITNESS
Physical fitness can be measured by activities carefully prepared to specifically measure the following:
Speed - this refers to the measurable quantity of how fast an individual can move, such as when walking or running.
Strength - this is the capability of the body to exert effort in carrying heavy objects.
Agility – this is the ability to change the direction of movement quickly.
Power – this is caused by the combination of strength and speed.
Flexibility – this is the ability of the body to bend or stretch in a wide range.
Muscular and Cardiovascular Endurance – the muscle can endure heavier activity like long distance running.
Activities in Physical fitness Test
1. Sit up
2. Push up
3. Standing long jump
4. Shuttle run
5. 50 meter sprint
6. Sit and reach
7. Step up and down the bench
Elite Gamespeed | Speed Training Tips to Run FasterElite Gamespeed
Elite Gamespeed | Running doesn’t have to be hard. According to professional runner the goal of running faster is to run more economically without using much energy. For a long distance runner, it will become more important to save your energy for the final shot.
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Health related fitness
STRENGTH
– refers to the muscle’s ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises.
1. 90 – Degree Push-up
Purpose – to measure strength of upper extremities
Equipment Exercise mats or any clean mats
Procedure
For you: a. Lie down on the mat; face down in standard push-up position: palms on the mat under the shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going up).
Basic plank
Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for as long as you can.
FLEXIBILITY
refers to the ability of the joints to move through a full range of motion.
1. Sit and Reach
a test of flexibility for the lower extremities, particularly the hamstring.
Purpose – reach as far as possible without bending the hamstring
Equipment: Tape Measure
Procedure
For you:
a. Sit on the floor with back flat on the wall with feet approximately 12 inches apart.
b. Without bending your back, knees, and elbows, place one hand on top of the other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the farthest point possible without bending the knees.
ZIPPER TEST
–Shoulder flexibility test is also called the zipper test and here are some of the things you might want to know about this.
CARDIOVASCULAR ENDURANCE
– is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Endurance may also refer to the ability of the muscle to do repeated work without fatigue.
1. 3–Minute Step Test
Purpose - to measure cardiovascular endurance
Equipment 1. Step with a height of 12 inches
2. Stopwatch
Procedure
For you:
a. Position in front of the step.
b. At the signal go, step up and down on a bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats, – that is, “up with the left foot, up with the right foot, down with the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Rig
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3. Holding a position still/steady
Remember we covered this a bit before when
talking about centre of gravity etc
Where is your centre of gravity?
How do you keep balanced?
What skills require balance?
4. Test = Stroke Test
◦ Stand on one leg with the free foot positioned just
below the standing knee. Raise the heel of the
standing foot and hold for as long as possible.
http://www.youtube.com/watch?v=z6NgfWs0
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5. Linking actions smoothly in the correct order
You require good co-ordination to link
together difficult movements or complex
skills.
Test = Alternate hand tennis ball throw
http://www.youtube.com/watch?v=ACdhyGW
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6. Lay up in basketball – taking the correct
amount of steps, taking off from correct
place etc
Handspring in gymnastics – take off
correct, head in correct position, legs
together etc
Overhead kick in football – timing of
jump, flight of ball etc.
7. Agility is the ability to change direction or
position of the body quickly, while under
control.
Test to measure agility: Illinois Agility test
http://www.youtube.com/watch?v=0hoPdJaP
pIg&feature=related
http://www.youtube.com/watch?v=_ljMcU4Zr
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8. Dribbling in football/hockey/basketball
Running with ball in rugby (dodging tackles)
Moving around the court in badminton
9. The time between receiving a stimulus and
initiating a response (how quick you react to
something).
Test to measure reaction time: Ruler drop test
http://www.youtube.com/watch?v=yn6WRm6
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10. Ruler Drop: Using a metre ruler, get a friend
to hold the ruler so that the 0cm line is level
with and inbetween your open index finger
and thumb. The friend drops the ruler and
you must catch it as soon as
possible, between your finger and thumb.
The cm mark on the ruler closest to the top
of the thumb is your score. The faster your
reaction, the less of the ruler will pass
through!
11. 100m – sprint start
Table tennis - returning an attacking shot
Badminton – returning a drop shot
Football – goalkeeper at a penalty