3.1.3.2 The components of fitness, benefits for sport and how fitness is measured and improved

Content	Additional information
The components of fitness	Definitions of the following components of fitness: agility balance cardiovascular endurance (aerobic power) coordination flexibility muscular endurance power/explosive strength (anaerobic power) reaction time strength (maximal, static, dynamic and explosive) speed.
Linking sports and physical activity to the required components of fitness	Understand and justify why the components of fitness (as stated above) may or may not be needed when performing certain physical activities and sports.
Reasons for and limitations of fitness testing	Reasons for fitness testing: to identify strengths and/or weaknesses in a performance/the success of a training programme to monitor improvement to show a starting level of fitness to inform training requirements to compare against norms of the group/national averages to motivate/set goals to provide variety in a training programme. Limitations of fitness testing: tests are often not sport specific/too general they do not replicate movements of activity they do not replicate competitive conditions required in sports many do not use direct measuring/sub-maximal – therefore inaccurate/some need motivation/some have questionable reliability they must be carried out with the correct procedures to increase validity.
Measuring the components of fitness	Knowledge of the main procedures of the tests used to measure the following components of fitness: agility – Illinois Agility Test balance – Stork Stand Test cardiovascular endurance (aerobic power) – Multi Stage Fitness Test coordination – Wall Toss Test flexibility – Sit and Reach Test muscular endurance – Sit-Up Bleep Test power/explosive strength (anaerobic power) – Vertical Jump Test reaction time – Ruler Drop Test maximal strength – One Rep Max Test speed – 30 Metre Sprint Test strength – Handgrip Dynamometer Test. Testing procedures refers to ‘how each test is carried out’ and includes reference to how the test is organised (when applicable) in relation to the following: the facilities and the equipment needed to set it up the procedures that have to be followed – the tasks and the rules the measurements that are used to score the performance the way conclusions are drawn from the scores/results. Evaluate whether or not these tests are relevant to performers in different sporting activities.
Demonstration of how data is collected for fitness testing	Understanding of how test scores are measured/recorded (eg in seconds, levels, centimeters, numbers). Definitions of the terms qualitative and quantitative, in relation to the collection of fitness testing data. Understanding that the quantitative data collected during fitness testing can be compared to national averages.

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