The Components of Fitness Cont. (OCR GCSE Physical Education (PE)): Revision Note

Power, flexibility, agility, balance & co-ordination

Power

• Power is the product of strength and speed (strength x speed)

• It is also referred to as explosive strength

• This is particularly important in events which require quick and explosive movements

  • For example exercises such as boxing, throwing a discus or kicking footballs can be used to develop power

• It can be measured using the vertical jump test

Vertical jump test

• Commonly referred to at the 'standing jump' test

• The testing protocol is as follows:

  • Equipment required:

    • A wall, a piece of chalk and a measuring tape or a Vertec

  • Procedure:

    1. The performer should stand with their side against the wall

    2. Their hand should be in a straight position above their head

    3. They should make a mark with either the chalk on their fingertips to show the starting position on the wall or mark this on the Vertec (this is standing reach height)

    4. When the performer is ready, they explode upward with maximal effort to jump as high as they can and create another mark on the wall when they reach their highest point

    5. The jump height is the difference between standing height and jumping height measured in centimetres

    6. This can then be compared against national averages

Flexibility

• Flexibility is the range of motion available around a joint

• Good flexibility at the joints can help increase how powerful a movement is

  • For example if a tennis player has increased levels of flexibility around their shoulder joint, it means they can create a greater rotation of the swing in the preparation phase of their serve

    • This means their serve will be more powerful and harder for their opponent to return, resulting in an advantage for the player

• Additionally, the chances of sustaining injuries are reduced if an individual develops good flexibility

• Stretching exercises or activities like yoga can enhance flexibility and joint mobility

• It can be measured using the sit and reach test

Sit and reach test

• The testing protocol is as follows:

  • Equipment required:

    • A sit and reach box on a flat, non-slip surface

  • Procedure:

    • The performer sits on the floor with their bare feet flat against the box and the legs extended straight in front, feet together

    • Keep the knees fully extended (not bent) throughout the test

    • The athlete then reaches forwards as far as possible, and pushes the slider (or ruler) along the measuring scale without bouncing or jerking

    • The slider records how far in centimetres they are from zero (their feet)

Agility

• Agility is the ability to change direction or position of the body quickly and effectively while maintaining control and balance

• Sports like football, basketball, or tennis all require good agility

• It can be measured using the Illinois agility test

Illinois agility test

• The testing protocol is as follows:

  • Equipment required:

    • 8 cones should be used to set up the course at measured distances as shown in the diagram below (10m long × 5m wide)

    • A stopwatch and an assistant to time

  • Procedure:

    1. The performer starts by lying face down on the floor 

    2. At the starting signal the performer jumps up and must sprint around the course,  weaving around cones as quickly as possible

    3. The time taken for the participant to complete the course and is measured in seconds

Balance

• Balance is the ability to maintain centre of mass over the base of support

• This could mean either when:

  • static - balancing whilst stationary e.g. in a headstand or holding other yoga positions

  • dynamic - balancing whilst moving e.g. windsurfers and skateboarders need excellent balance to continually adjust their centre of mass to stay on top of their boards as they move

• Exercises such as yoga, Pilates, or specific balance drills can enhance balance

• It can be measured using the Stork stand test

Stork stand test

• The testing protocol is as follows:

  • Equipment required:

    • A stopwatch and an assistant

  • Procedure:

    1. Start from a balanced position on two feet and place hand on hips

    2. Place one foot on the inside of the knee of the standing leg

    3. The participant should then raise the heel of the standing leg when stopwatch is started

    4. Once balanced, maintain this position for as long as possible without putting the foot down or losing balance

    5. Stop the timer when balance is lost or when the foot moves from the inside leg

Coordination

• This refers to the ability to use two or more different parts of the body together, smoothly and efficiently

• It relies on interaction between different parts of the body to integrate multiple movement patterns with control

  • Hand-eye coordination is an essential fitness component required in ball and racket sports in order to strike the ball cleanly on a consistent basis

• An individual's coordination can be measured using the wall throw test

Wall throw test

• The testing protocol is as follows:

  • Equipment:

    • A tennis ball, a flat wall, some marker tape, and a stopwatch

  • Procedure:

    1. Mark a point or line 2 metres away from a flat wall

    2. Start by standing facing the wall with the tennis ball in one hand (e.g. dominant hand)

    3. Begin the test by tossing the ball against the wall using one hand and catch it in the other

    4. Continue alternating the tossing and catching sequence between your dominant and non-dominant hands as quickly and accurately as possible for 30 seconds

    5. Each successful catch sequence counts as 1

    6. If the ball is dropped, the timer continues

    7. Record the total number of successful tosses and catches completed