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COMPONENTS OF FITNESS: Fitness is the ability to meet the demands of your environment. There are 6 different components of fitness.
1. Aerobic Endurance- the ability of the cardiovascular and respiratory systems to supply the exercising muscles with oxygen to maintain the aerobic exercise for a long period of time, for example over two hours during a marathon.
2. Muscular Endurance- the ability of a specific muscle or muscle group to sustain repeated contractions over an extended period of time.
3. Flexibility- the ability of a specific joint, for example the knee, to move through a full range of movement. As with muscular endurance, an athlete can have different flexibility levels in different joint.
4. Strength- the ability of a specific muscle or muscle group to exert a force in a single maximal contraction to overcome some form of resistance.
5. Speed- the ability to move a distance in the shortest time.
6. Power- the ability to generate and use muscular strength quickly over a short period of time.
7. Body composition- refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body composition.
There are different tests that will help in measuring does components of fitness, here are some examples:
Aerobic Endurance
Step Test: Step tests have been developed to measure aerobic fitness using a simple test requiring minimal equipment and space.
How to do it ?
- The athlete steps up and down on the platform at a given rate for a certain time or until exhaustion.
- Heart rate may be recorded during the test and/or for some period afterwards.
Advantages:
- low cost for equipment
- ease of portability
- permanent calibration
- the fact that stepping is a natural activity.
- Some tests can be also be self-administered.
Disadvantages:
- As biomechanical characteristics vary between individuals, a high step height may disadvantage shorter people, underestimating their aerobic fitness.
- Body weight has also been shown to be a factor.
- Testing large groups with this test will be time consuming.
- It is sometimes difficult for the subject to maintain an exact pace set by a metronome or other device
- There is a danger of the subject tripping
- It is difficult to take some physiological measurements if they are required (e.g., heart rate, blood pressure).
Equipment requirement: the equipment required will vary on the test being conducted. The step or platform needs to be of solid construction, and will vary in height between 15-50 cm or 6-20 inches. You will also probably need a stopwatch, and you may need a metronome or pre-recorded cadence tape depending on which procedure you are using.
Scoring : the results are based on the stepping time and/or heart rate after exercise. A score can be calculated, which is then compared to normative values to determine a fitness rating.
Muscular Endurance
One minute press-up test:The push-up fitness test (also called the press up test) measures upper body strength and endurance. There are many variations of the test, such as different placement of the hands, how far to dip, the length of the test and the method of counting.
How to do it ?
- A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body.
- Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended.
Advantages:
- This test is easy and quick to perform, usually requiring minimal or inexpensive equipment.
- Many subjects can be tested at once.
Disadvantages:
- No disadvantages
Equipment requirement: depending on which protocol you use, you will need a floor mat, metronome (or audio tape, clapping, drums), stopwatch, wall, chair.
Scoring : Record the number of correctly completed push-ups.
Flexibility
Sit and Reach Test: The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.
How to do it ?
- This test involves sitting on the floor with legs stretched out straight ahead.
- Shoes should be removed.
- The soles of the feet are placed flat against the box.
- Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down.
- With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible.
- Ensure that the hands remain at the same level, not one reaching further forward than the other.
- After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded.
- Make sure there are no jerky movements.
Advantages:
- The sit and reach test is a common test of flexibility, and is an easy and quick test to perform.
Disadvantages:
- In this test you do not measure the length of arms and legs of the person being tested - people with long arms and/or short legs would get a better result, while those with short arms and/or long legs are at a disadvantage.
Scoring : The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. The table below gives you a general guide for expected scores (in cm and inches) for adults using zero at the level of the feet (otherwise add 23cm or nine inches). Here is a table of an avarage results .
men
|
women
| ||
cm
|
inches
|
cm
|
inches
|
super
|
> +27
|
> +10.5
|
> +30
|
> +11.5
|
excellent
|
+17 to +27
|
+6.5 to +10.5
|
+21 to +30
|
+8.0 to +11.5
|
good
|
+6 to +16
|
+2.5 to +6.0
|
+11 to +20
|
+4.5 to +7.5
|
average
|
0 to +5
|
0 to +2.0
|
+1 to +10
|
+0.5 to +4.0
|
fair
|
-8 to -1
|
-3.0 to -0.5
|
-7 to 0
|
-2.5 to 0
|
poor
|
-20 to -9
|
-7.5 to -3.5
|
-15 to -8
|
-6.0 to -3.0
|
very poor
|
< -20
|
< -7.5
|
< -15
|
< -6.0
|
Validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this.
Reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and whether the same procedures are followed each time the test is conducted. Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted.
Strength
Grip dynamometer: The purpose of this test is to measure the maximum isometric strength of the hand and forearm muscles. Handgrip strength is important for any sport in which the hands are used for catching, throwing or lifting. Also, as a general rule people with strong hands tend to be strong elsewhere, so this test is often used as a general test of strength.
How to do it ?
- The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body.
- The handle of the dynamometer is adjusted if required - the base should rest on first metacarpal (heel of palm), while the handle should rest on middle of four fingers.
- When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds.
- No other body movement is allowed. The subject should be strongly encouraged to give a maximum effort. See videos of the Handgrip Strength Test.
Advantages:
- This is a simple and commonly used test of general strength level, well researched and many norms are available.
Disadvantages:
- The dynamometer must be adjusted for hand size, how successfully this is done will affect the accuracy of the measurement.
- the result depends whether the athlete is left or right handed. The non-dominant hand usually scores about 10% lower. The forearm muscles are easily fatigued, so the best scores are usually achieved in the first or second trial.
Equipment requirement: handgrip dynamometer
Scoring : The best result from several trials for each hand is recorded, with at least 15 seconds recovery between each effort. The values listed below (in kg and lbs) give a guide to expected scores for adults. These values are the average of the best scores of each hand. Other protocols will just use the score from the dominant hand, or compare the left and right hand results. Here is a table of the average grip strength.
Male
|
Female
| |||
Rating *
|
(lbs)
|
(kg)
|
(lbs)
|
(kg)
|
excellent
|
> 141
|
> 64
|
> 84
|
> 38
|
very good
|
123-141
|
56-64
|
75-84
|
34-38
|
above average
|
114-122
|
52-55
|
66-74
|
30-33
|
average
|
105-113
|
48-51
|
57-65
|
26-29
|
below average
|
96-104
|
44-47
|
49-56
|
23-25
|
poor
|
88-95
|
40-43
|
44-48
|
20-22
|
very poor
|
< 88
|
< 40
|
< 44
|
< 20
|
Validity: The validity of this test as a measure of general strength has been questioned, as the strength of the forearm muscles does not necessarily represent the strength of other muscle groups.
Reliability: the dynamometer may need to be calibrated regularly to ensure consistent results. Having consistent technique and adequate rest is required to ensure reliability.
Speed
Sprint Test: The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run.
How to do it ?
- The test involves running a single maximum sprint over a set distance, with time recorded.
- After a standardized warm up, the test is conducted over a certain distance, such as 10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure.
- The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements.
- If you have the equipment (e.g. timing gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined.
- It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.
Advantages:
- Gives an idea of speed regardless of reaction time.
Disadvantages:
- Subject to timing errors.
Equipment requirement: measuring tape or marked track, stopwatch or timing gates, cone markers
Scoring : You can use a measure of the time for the first 10 meters or yards from a stationary start as a score for acceleration, and the time to run between 30-60 meters for a flying sprint speed, or maximum running speed. This score can also be presented as a running velocity (distance / time). For sprint tests conducted over 100 meters or yards or so, comparing the time for the final 40 compared to the first 40 can be used as a speed endurance score.
Time to run 35 meters (in seconds)
| ||
rating | men | women |
very good
|
< 4.80
|
< 5.30
|
good
|
4.80 - 5.09
|
5.30 - 5.59
|
average
|
5.10 - 5.29
|
5.60 - 5.89
|
fair
|
5.30 - 5.60
|
5.90 - 6.20
|
poor
|
> 5.60
|
> 6.20
|
Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.
Body Composition
Skinfold calipers: Taking skinfold measurements is a common method for determining body fat composition. Accurate measurement technique is important so you will get the correct results.
How to do it ?
- Estimation of body fat by skinfold thickness measurement.
- Measurement can use of 3 to 9 different standard anatomical sites around the body.
- The right side is usallly only measured for consistency.
- The tester pinches the skin at the appropraite site to raise a double layer of skin and the underlying adipose tissues, but not the muscle.
- The calipers are then applied 1 cm below and at right angles to the pinch and a reading in millimeters (mm) taken two seconds later.
- This test should be taken twice. If the two measurements differ greatly it should be taken for the third time and a median value should be found.
Advantages:
- It is a lot simpler than hydrostatic weighting and many of the other body composition techniques.
Disadvantages:
- Some people may feel uncomfortable taking their cloths off in front of the tester , therefore every effect should be made to make them feel comfortable.
- For legal reasons it is wise to have another person present and to have female testers for female people.
- The right side measurement is standard, though in some situations you may need to test someone on the left side. If so you must record this and remember to always test on the same side for that person.
- Reasons for testing on the left side may include injuries, amputation, deformities or other medical conditions.
Equipment requirement: skinfold caliper e.g. harpended, slimglide,lange. These should be calibrated for correct jaw tension and gap width.
Scoring : Due to the increased errors involved it is usually not appropraite to convert skinfold measures to percentage body fat (%BF). It is best to use the sum of several sites to monitor and compare body fat measures. Below is a table of average measurements.
Excellent
|
Good
|
Average
|
Below average
|
Poor
| ||||
Normal
|
Male
|
60-80
|
81-90
|
91-110
|
111-150
|
150+
| ||
Female
|
70-90
|
91-100
|
101-120
|
121-150
|
150+
| |||
Athletic
|
Male
|
40-60
|
61-80
|
81-100
|
101-130
|
130+
| ||
Female
|
50-70
|
71-85
|
86-110
|
111-130
|
130+
| |||
Reliability: the reliability of skinfold measurements can vary from tester to tester depending on their skill and experience.
Power
Vertical
jump: this test measures the vertical jump heights
jumped.
How to do it ?
- The
athlete stands side on to a wall and reaches up with the hand closest to
the wall.
- Keeping
the feet flat on the ground, the point of the fingertips is marked or
recorded.This is called the standing reach height.
- The
athlete then stands away from the wall, and leaps vertically as high as
possible using both arms and legs to assist in projecting the body
upwards.
- The
jumping technique can or cannot use a countermovement.
- Attempt
to touch the wall at the highest point of the jump.
- The
difference in distance between the standing reach height and the jump
height is the score.
- The
best of three attempts is recorded.
Advantages:
- this
test is simple and quick to perform.
Disadvantages:
- technique
plays a part in maximizing your score, as the subject must time the jump
so that the wall is marked at the peak of the jump. The jump height
can be affected by how much you bend your knees before you jump, and the
effective use of the arms.
Equipment
requirement: measuring tape or marked
wal, chalk for marking wall
Scoring
: The jump height
is usually recorded as a distance score.
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