1. F i t n e s s & F i t n e s s c o m p o n e n t s By Kelly Laity

2. Aerobic Power – Endurance The capacity to keep doing or performing tasks involving the whole body for an extended period of time. This requires cardio-respiratory efficiency in delivering O2 to the working muscles. Sports that require this fitness are: Marathons, Triathlons, Endurance swimming, cycling or running Fitness tests that use this fitness are: 1.6 km run, beep test, 12 min swim Training you could do to help this fitness: long distance running, long interval running.

3. Flexibility The Range on motion you can move your body. Sports that require this fitness: Gymnastics, jazz ballet, all team games and explosive events Fitness tests that use this fitness: sit & reach (hamstrings & lower back) Training you could do to build up this fitness: stretching exercises in warm up & cool down

4. Muscular strength The force that a muscle or group of muscles can produce in a single maximal contraction Sports that require this fitness: weight lifting Fitness tests that require this fitness: hand grip dynamometer, bench press, vertical jump. Training You can do to help this fitness: weight training (heavy weights & low repetitions)

5. MUSCULAR ENDURANCE The ability to work a muscle for long periods using a little bit less than maximal effort. Sports that require this fitness: Rowing, cross country skiing, paddling a surf board. Fitness tests that require this fitness: sit ups, push ups, flexed arm hang and static push up. Training you can do to help this fitness: weight training using light weights and doing many repetitions.

6. Agility The ability to change the position of the body quickly and precisely. Sports that require this fitness: Diving, gymnastics, team sports (dodging & weaving. e.g. rugby), surfing, hurdles, high jump. Fitness tests that require this fitness: 40m shuttle run. Training you can do to help this fitness: obstacle course, circuits, stretching.

7. Power The ability to use strength quickly to produce an explosive effort. Sports that require this skill: Long jump, shot put, javelin, tennis, baseball (batting) Fitness tests that require this skill: vertical jump and standing long jump. Training you can do to help this fitness: plyometrics, circuit, short interval (sprints).

8. Speed The ability to put body parts into motion quickly. Sports that require this fitness: sprints. Fitness tests that require this fitness: 50 meter sprint. Training you can do to help this fitness: short interval (sprints) Usain Bolt

9. Co-ordination Being able to multi task. like rubbing your tummy, patting your head, and jumping at the same time. Sports that require this Fitness: netball, basketball, football, rugby, tennis, just about every sport requires co-ordination. Fitness tests that require this fitness: hand wall toss. Training you can do to help this fitness: throwing and catching a tennis ball, running, there are lots of sports you can do to help this fitness.

10. My Fitness Tests Fitness TestPre Test ResultsRatingFitness Component Beep Test10.6EAerobic Endurance Sit & Reach9WTFlexibility Vertical Jump40EMuscular Power 50m SprintSpeed Push Ups18EMuscular Endurance Sit UpsMuscular Endurance Hand Grip Strength35EMuscular Power Basketball Throw7.8EMuscular Power Stork Stand52 secondsEBalance Shuttle RunAgility Hand Wall Toss33ECo-Ordination 1.6 km RunAerobic Endurance