Overview
This lecture covers various physical fitness tests, their purposes, procedures, and scoring methods, focusing on different components such as body composition, flexibility, cardiovascular endurance, strength, speed, power, agility, reaction time, coordination, and balance.
Body Composition (BMI)
- Body composition is the ratio of body fat to fat-free mass.
- BMI (Body Mass Index) measures weight relative to height: BMI = weight(kg) / [height(m)]².
- Example: 56kg / (1.5m * 1.5m) = 24.89 (normal BMI).
Flexibility Tests
- Flexibility is the ability to move joints through a wide range of motion.
- Zipper Test: Measures shoulder flexibility using a ruler to check the distance/overlap of fingers behind the back.
- Sit and Reach Test: Assesses flexibility of the lower back and hamstrings using a tape measure while reaching forward from a sitting position.
Cardiovascular Endurance
- Cardiovascular endurance is the ability of heart and lungs to sustain activity over time.
- Step Test: Measures endurance by stepping up/down for 3 minutes, then recording heart rate.
Strength Tests
- Strength is the muscle’s ability to generate force against resistance.
- Push-Up Test: Counts the number of correctly performed push-ups (max 50 for boys, 25 for girls).
- Basic Plank: Measures core strength by holding a plank position for up to 90 seconds.
Speed Test
- Speed is the capacity to cover distance quickly.
- 40 Meter Run: Measures the time it takes to sprint 40 meters.
Power Test
- Power is the muscle’s ability to generate force rapidly.
- Standing Long Jump: Measures the distance jumped from a standing position.
Agility Tests
- Agility is the ability to move quickly and change direction efficiently.
- Hexagon Agility Test: Involves jumping in/out of a hexagon pattern as fast as possible.
- Shuttle Run: (Mentioned but not detailed) Typically involves quick directional changes.
Reaction Time Test
- Reaction time is how quickly one responds to a stimulus.
- Stick Drop Test: Measures how fast a person catches a dropped ruler.
Coordination Test
- Coordination is the integration of body movements, using senses and muscles together.
- Juggling Test: Counts consecutive hits of an object (sipa/rubber band) with alternating hands.
Balance Test
- Balance is maintaining body equilibrium during movement or stillness.
- Stork Balance Stand Test: Times how long a person can balance on one foot with hands on hips.
Key Terms & Definitions
- Body Composition — The ratio of fat to fat-free mass in the body.
- BMI (Body Mass Index) — A calculation to assess weight in relation to height.
- Flexibility — Range of motion across joints.
- Cardiovascular Endurance — The ability of the heart and lungs to supply oxygen during exercise.
- Strength — The ability of muscles to exert force.
- Speed — The ability to move quickly.
- Power — The rapid exertion of muscular force.
- Agility — The ability to move and change direction swiftly.
- Reaction Time — The interval between stimulus and response.
- Coordination — Harmonious use of body parts and senses.
- Balance — The ability to maintain body position and stability.
Action Items / Next Steps
- Practice and record results for each fitness test as described.
- Review scoring criteria for each test.
- Note personal scores to track fitness progress over time.