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Components of Fitness and Testing Protocols

This document defines and describes the components of health-related fitness (cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, and body composition) and skill-related fitness (agility, balance, power, reaction time, coordination, speed). For each component, it provides the definition and examples of simple home tests to evaluate each component. It directs the reader to an online resource for more detailed fitness testing procedures and protocols.

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Amy Gomez Mejia
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116 views

Components of Fitness and Testing Protocols

This document defines and describes the components of health-related fitness (cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, and body composition) and skill-related fitness (agility, balance, power, reaction time, coordination, speed). For each component, it provides the definition and examples of simple home tests to evaluate each component. It directs the reader to an online resource for more detailed fitness testing procedures and protocols.

Uploaded by

Amy Gomez Mejia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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COMPONENTS OF

FITNESS
HEALTH-RELATED FITNESS

Cardiorespiratory Endurance
Definition: The ability of your heart, blood vessels,
lungs, and blood to deliver oxygen and nutrients to
all of your body's cells while you are being physically
active.

How to Test at Home:


- 3-minute step-test
- Cooper test or 12-min run test

Muscular Strength
Definition: is the amount of force that a muscle can
apply in each contraction. The key to making your
muscles stronger is working them against
resistance, whether that be from weights or gravity.

How to Test at Home:


- Trunk Lift
- Bench Press or Squat Strengt Test (if weights is
available)

Flexibility
Definition: The ability of the joints to move through
their full range of motion.

How to Test at Home:


- Sit and Reach test
- Stand and Reach
- Back Scratch Test

Muscular Endurance
Definition: is the ability of the muscles to keep
working (contract) over a period of time.

How to Test at Home:


- Plank Test
- Squat test
- Bicep Curl Test
Body Composition
Definition: refers to the ration of lean body tissue
(muscle & bone) to body-fat tissue. A person's total
body weight (what you see on a scale) may not
change over time. But the bathroom scale does not
assess how much is lean mass (muscle, bone,
tendons, and ligaments).

How to Test at Home:


- Weighing scale
- Bioelectric Impedance Anaylsis (Available in
Mercury Drug Stores)
- Waist-hip ratio
SKILL-RELATED FITNESS

Agility
Definition: the ability to change the position of your
body and to control the movement of your whole
body. Agility is an important quality in many sports,
because you must change direction rapidly and
always have your body under control.

How to Test at Home:


- Quadrant Jump test
- Hexagon Agility Test

Balance
Definition: the ability to keep an upright posture
while either standing still or moving. Good balance in
essential in many activities like skating, surfing,
skiing, and gymnastics.

How to Test at Home:


- Standing Balance Test
- Stork Balance Test
Power
Definition: the ability to perform with strength at a
rapid pace. Strength and speed are both involved in
power.

How to Test at Home:


- Vertical Jump
- Single Leg Jump

Reaction Time
Definition: the amount of time it takes to start a
movement once your senses signal the need to
move. People with good reaction time can usually
start quickly in track and swimming or react quickly
in ping pong or karate.

How to Test at Home:


- Falling ruler reaction test
Coordination
Is the integration of eye, hand, and foot movements.
This component is necessary for success in such
sports as baseball, softball, tennis, golf, and
basketball.

How to Test at Home:


- Alternate Hand Wall Tost Test

Speed
Is the ability to cover a distance in a short amount of
time. Speed is a very important factor in many sports
and activities. Short runs are used to evaluate
speed.

How to Test at Home:


- 20meter shuttle run
- 40-m dash test
For fitness testing procedures,

:
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