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Skill Related Fitness Components

Physical Education 1 (AMA Computer University)

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Module 5 Skill-related Fitness Components

In this lesson, you will be able to determine your skill-level in performing
several activities that involve your movement patterns (i.e. in sports and
physical activity). Through the different skill-related fitness tests, you will
also discover which skill-component/s you are weak or, strong at. Knowing
about your current skill-level sets you on the right track in choosing the most
appropriate sport in the future.

At the end of this module, you will be able to:

1. recognize the relevance of knowing your current physical fitness level
to determine the appropriate physical improvements you need to do.
2. know the different skill-related fitness components in Physical
Education and how it affects a person’s motor skills and sport
performance.
3. know the different tests that can be performed for each skill-related
fitness component.
4. relate daily activities and sporting activities that develop the different
health-related and skill-related fitness components to improve a
healthy lifestyle.
5. perform basic skill-related fitness components activities to grasp
knowledge obtained from discussions.
6. appropriately perform basic skill-related fitness component activities
to deepen your knowledge obtained from discussions.
7. analyze and distinguish the differences between the concepts of
health and skill related fitness components of physical fitness.
8. understand the importance of regular physical activity and exercise
through different activities that develop each skill-related fitness
components.
9. analyze and distinguish the different skill related fitness components
of physical fitness.

Within the module, you will be provided with activities that specifically
measure and target each skill-related fitness components. Through the
different activities provided in this lesson, you will know how the different
skill-related fitness components relate to your current health, fitness, and
wellness.

When in doubt, move it all out!

Ensuring that you move and use your body properly, puts you at lower risk for
developing health-related diseases. It also improves your movement patterns and
your overall physical capacity to do work and become energetic throughout your
life.

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Skill-related Fitness Components

Unlike health-related fitness components that focus on the body’s general health
and condition, the skill-related fitness components are assessment tests used
to determine a person’s current capacity in performing several sport-
related movements.

These activities often involve, heavily dynamic movements that require a person to
accelerate and decelerate quickly.

Knowing your current skill-related capacity protects you through any form of
activity. This is because, you would know which skill and conditioning level is most
appropriate for you at present.

This then could also help guide you in choosing the best exercises and training programs
that would suit your level of fitness.

The focus of the lesson would be about performing the following tests to determine your
current skill-level:

I. Agility – Planting Rice Drills

II. Balance – Stork Balance Stand Test
III. Coordination – Wall Toss Test
IV. Power – Vertical Jump Test
V. Reaction Time – Ruler Drop Test
VI. Speed – 20-meter Dash

Assess for success!

All assessment tests for fitness are an integral part of a good and sound exercise
program. Without performing any health and skill-related fitness tests, you are
putting yourself at risk for unnecessary injuries and other physically debilitating
conditions.

Along the module, there will be activities provided for you to better understand each skill-
related fitness component. The best thing for you to do is to, go through the lesson first and
perform the activities afterwards.

Also, throughout the module, you will notice that, unlike the health related fitness
components that focus on specific organ systems, the skill related fitness components are
more associated with your level of performance and skills.

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Importance of Skill-related Fitness Tests

The development of these skill-related fitness components evolved together with the
developments in sport. That is why, the movements involved in these fitness tests tend to
be sport-specific and is best improved through practice --- a lot of practice.

You will find throughout this lesson that each component is somewhat link to the other.

Often times, they are so related that you need one component to make the other component
work. Their coherence results in overall good performance in sports or recreational
activities that you might want to get yourself into someday.

During the performance of different activities, you may also discover that you are excellent
in one skill-related fitness component but you lack the other components and need to
improve on them.

You might also notice that, when you are good in a skill-related component, you may
possibly lack a specific health related fitness component, or vice versa.

Do not worry in case you do notice this, because this is all too normal for everyone, even
professional athletes still have areas for improvement in their craft.

The goal of the module is for you to be inspired in getting touch with your sporty-self and
you’d be more knowledgeable about the skills involved in some of the different
sports and exercise in the fitness industry.

Physical Fitness Tests - Skill-related Fitness Components

I. Agility

Agility refers to your ability to change the position of your body quickly and
accurately.

This component of fitness focuses on rapid and sudden changes in the body’s
velocity when, you are responding to a particular stimulus or to multiple stimuli.

Almost all sports involve this skill-related component. This is because all sports tend to
make dynamic or active movements that require the body to transfer from one place to
another, at all times. This component is probably one of the many reasons why
watching sporting events seem thrilling. Without agility, sports might occur at a snail-
like pace.

Think of a game that you’ve recently watched? Do players seem to move at a fast rate?
If you are seeing it as that, then agility is that skill related fitness component at work.

The fitness test used to measure agility is the Planting Rice Drill or the Suicide Drill.
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Be light on your feet.

In performing the agility test, make sure to distribute your weight evenly and be
light on your feet so that you will be able to move quickly and accurately.

 Planting Rice or Suicide Drill

This activity is not only used for determining your agility, it can also be used in
specific sports during trainings. Sports like soccer and basketball incorporate this
drill in their training routine because it also helps build Cardiovascular Endurance.

Suicide Drills require you to run at a very fast pace performing explosive
movements during its entire duration, making it high-intensity in nature.

Materials for Planting Rice Drill

1. Timer/Stopwatch
2. Line Markers – ex. stones, chairs, tape, or cones
3. Partner – ask the help of a partner to time you during the entire drill.

Planting Rice - Pre-test Guidelines

1. Find an open space where you can run and perform the task.
It could be a basketball court, a park, or an empty parking space. So long as
the area can allow you to run and no obstructions would inhibit you to
successfully perform the drill.
2. Divide the open space into 4 equal parts with approximately 4.5 meters
in distance.
Divide it using markers like rocks, chairs, or tape; but, if you have exercise
cones you can use that for the drill instead.
3. Mark your starting line.
This is the place where you will return during the execution of the test.

Upon securing your space...

4. Perform a quick warm-up exercise.
Don’t forget to prepare your body for the demanding task ahead. Simply jog
or brisk walk continuously for 10 minutes in order for your body to be
prepared for the drill that you are about to perform.

Before the start of the test you need to:

5. Set your stopwatch to 5 minutes.
This is the only duration of the agility drill that you will perform today. This
is an ideal duration usually for beginners like you who are new to physical
activity.

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If you are currently physically active, you can increase the time between 10-
15 minutes to increase the challenge of the drill. Ask the help of your partner
to keep track of your time, at the start, during, and after the duration of the
test.

Planting Rice Drill – Test Proper

Again, the test requires you to run back and forth throughout the space you’ve
prepared, this way you will be able to gauge your skill of agility.

As soon as you or your partner starts the timer:

Step 1: From point 0 run towards point 1 as fast as you can and upon approaching
it, touch the ground or the marker.
Step 2: Run back to point 0, then touch the ground.
Step 3: Head towards point 2, then touch the ground or the marker.
Step 4: Run back to point 0 and touch the ground.
Step 5: Head towards point 3 and run as fast as you can back to point 0.
Step 7: Head towards Point 4 and run back as fast as you can back to point 0.
Step 8: Keep doing the same sequence until 5-minute marker ends.

Below is a simple diagram that would help guide you in performing the test properly:

Planting Rice Drill Diagram

Look straight and keep focus

Throughout the execution phase, keep your focus by looking straight ahead on the
direction of each marker in the drill. This way, you will be able to easily shift your
body’s position and react to the sudden changes in your balance.

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Other Test Guidelines

The activity is an agility drill which means it requires you to shift your body from one
place to another, that is why:
a. you need to run as fast as you can towards each marker and return to the
starting line at a quick rate as well.
b. you need to touch the ground or the markers you’ve placed. This is an added
challenge to your body in performing this agility drill. This is also to, let your
body become aware in quickly reacting to the sudden change in movements and
positions presented to it.
c. you do not stop or slow-down during the 5-minute interval of the execution
of this agility drill. Remember that the challenge is to improve your skill of
agility as well as to contribute to the development of your cardiovascular and
muscular endurance.

After the exercise do not forget to:

d. perform a cool-down exercise. Try doing a 5-minute slow walk RIGHT
AFTER the drill.
e. stretch the muscles that you’ve used during the activity. This way you won’t
feel sore the following day or the next days ahead.

Try doing these simple exercises for your stretch:

 Torso Stretch – this stretch is for the muscles at the sides of your torso.
 Quad stretch – this stretch is for the muscles at the front of your thighs.

Image Source:
Torso Stretch - http://ladieszone13.blogspot.com/2014_03_01_archive.html
Quad Stretch – http://www.runnersworld.co.uk/beating-injury/five-quick-stretches-to-keep-
healthy/6958.html
Hamstring Stretch – http://physioposturefitness.com/hamstring_stretches/
Ankle Stretch – http://www.somastruct.com/treatment-of-plantar-fasciitis/
 Hamstring stretch – this stretch is for the muscles at the back of your
thighs.
 Ankle Stretch – this is where you plant one foot to the floor and you bring
the other in front of you. Place your hands on the wall and keep your foot
flat and feel the stretch at the back of your legs.

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Hold each stretch for 20-30 seconds and perform each on the right and left
sides of the body. Perform each of the exercise for at least 3 consecutive sets
before changing to stretch the other side of your body.

Don’t forget to breathe properly as you perform each of the stretch exercise.

Did you finish the 5-minute agility drill? How did you feel before, during, and after
performing the activity?

Were you successful in finishing strong? Or were you running out of breath after the
allotted time? Where do you think can you possibly use this skill?

Do you play Basketball? How about Soccer or Football? Have you ever tried playing
racquet sports like: Tennis, Badminton, or Pingpong?

These are some sports that really need agility. Without this skill you won’t be able to
make quick decisions during your game play.

Developing your agility component not only improves your fitness skill but it also helps
you overcome events in your immediate environment.

Just the same with endurance trainings, agility drills can be incorporated in your
trainings, throughout the lessons, you will see how it is very much essential in sports
and everyday activities.

Run fast if you can!

If you are agile enough, you may also be able to protect yourself from danger by
moving more quickly. Your stealth would help you make quick judgments that would
help you evade the dangers of your environment and possibly save you from life
threatening situations (e.g. robbery or attack).

II. Balance

The second skill-related fitness component is known as, Balance. This component
of fitness refers to, your ability to maintain equilibrium while moving or
stationary.

Balance is further subdivided into two types and these are: static and dynamic
balance.

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II. A. Static Balance

The first type of balance is known as, Static Balance. This type of balance refers to
your ability to retain your center of mass above your base of support in a stationary
position.

Do you still remember where your Center of Gravity is located in your body? Recall
that during the previous lessons, it was mentioned that your center of mass or
center of gravity (COG) is located within the midline of your abdominal area.

Image Source:
Center of Gravity -
http://www.personal.psu.edu/afr3/blogs/siowfa13/2013/09/sit-
up-straight-class.html

Simple activities like, standing upright or sitting comfortably in a chair, is static

balance at work. Several muscles within your body work hand-in-hand with your
COG to help you maintain your position.

With a weak set of muscles (particularly your abdominal muscles), it would give
you a poor sense of static balance and prevent you from maintain non-moving
positions at a prolonged rate.

Quick Activity for Static Balance

Try this one on your seat:
a. Take your back off of the chair’s rest.
b. Try to sit up straight and plant your feet flat on the floor
c. Place your hands on your laps.
d. Keep your back straight and hold this position for 30 seconds.

Did you feel the muscles of your back working? Was it hard for you to sit up right
because you are used to slouching?

Static balance is clearly at work in this simple activity. Your center of mass is evenly
distributed when you try to keep your body in the right posture at all times.
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Without it, you will keep on falling over and fail to keep yourself upright even while you
are in a seated position.

Image Source:
Activity (Sitting Straight) -
http://www.personal.psu.edu/afr3/blogs/siowfa
13/2013/09/sit-up-straight-class.html

II. B. Dynamic Balance

The second type of balance is called, Dynamic Balance. This refers to your ability to
maintain your balance while performing different bodily movements.

Unlike in static balance where you are stationary, this type of balance occurs
when you are in motion. When you are shifting your body from one place to
another, dynamic balance is at work.

Image Source: Image Source:

Balance on Bosu ball - Dynamic Balance - http://holistic-
http://www.alpinesportsphysio.com/about herbalist.net/ayurvedic-herbal-formulation/

Dynamic balance works hand-in-hand with Agility, as well as, other skill-related
fitness components. This is because, our bodies are meant to move in different
directions all the time.

Without dynamic balance, movements will be impossible to make. You would

not be able to run, let alone walk because your body’s not in sync with your center
of mass.
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Stork Stand - Test Proper

It is a basic test that evaluates your body’s ability to maintain the integrity of its
center of mass, because of, the challenge of a limited base of support.

For this test you would need a timer or a stopwatch, and a partner to help you in
determining your balance.

Follow these simple steps to perform a Stork Stand Test:

Step 1: Stand up from your chair and plant your feet flat on the floor.
Step 2: Place both your hands on your waist, as you do this take in a deep breath
Step 3: Slowly exhale then bring one heel off of the floor towards your knee.

Upon doing these movements…

Step 4: Ask your partner to start the time once your heel lifts off of the floor.
Step 5: You must perform the test for 3 consecutive times and note how long
you performed each of the trials.
Step 6: Record the longest time that you’ve performed the test among the three
trials.

Stork Balance Test – Other Guidelines

Other guidelines for the test include:
1. Stopping the time as soon as your form breaks. This will be very observable
when:
 Your arms move
 Your bent heel goes down
 You start hopping around with the planted foot.
 Or the foot of the bent leg moves away from the straight leg.

2. Don’t push your bent leg towards your

knee.
This is because this applied pressure may
bring discomfort or worst injury to your
knee joint.

Images Source:
Stork Balance Test Snapshot -
http://www.myfaithmyfitness.com/2012/07/
health-tip-strengthen-your-balance.html
Stork Balance Test - -
http://www.myfaithmyfitness.com/2012/07/
health-tip-strengthen-your-balance.html

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Don’t forget to breathe!

Most of the time, when you breathe properly, your movements also become more
fluid. As opposed to holding your breath throughout your exercise, where your
muscles tense up and it becomes harder for you to be consistent in your activity.

Stork Balance Test – Standards

You can check how well you did by looking at the Stork Balance Test Standard.

The standard indicates how long or how many seconds were you able to perform the
trials. Remember that you need to take note of the highest score amongst the three
attempts.

Stork Balance Test - Standards

Category Seconds
Excellent > 50
Good 40 – 50
Mean 25 – 39
Regular 10 – 24

Poor < 10

Try to look at this example so you would know how to properly understand your test
result:

Joe did the stork balance test and was able to get the following data: (1) 48
seconds; (2) 51 seconds; (3) 55 seconds.

Since the test requires Joe to perform it for three (3) trials, he will only record his best
time. Notice that in the example, the subject best performed the test for a duration of
fifty-five (55) seconds.

Looking at the standard for the stork stand balance test, where does his result fall in to?

If you answered that Joe is currently in the Excellent Zone of fitness, then you are
correct. What this means is that, currently this person displays an excellent skill of
balance.

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How about you? How well did you do in the test? Did you have trouble in even starting
the execution? Or was it very easy for you and you performed beyond the standard?

Exercises that Develop Balance

How can you develop both your static and dynamic balance? Do you still remember the
activities you can perform to improve in this avenue of fitness?

Recall that in the previous lesson, balance has something to do with your center of
gravity (COG), which is directly located in between the area of your abdominals and
hips.

Therefore, you can develop this skill-related fitness component by also performing
abdominal workouts that strengthen your core muscles.

With strong core or abdominal muscles, you would be able to perform balanced
movements whether in sports or in recreational activities.

Below are the different Plank Pose variations that not only involves the development of
abdominal endurance and strength, but also balance:

Elbow/Forearm Planks Straight Arm Planks Side Planks

Closed Feet Planks

Balance as a Foundation.
Balance is the main foundation of all movements a person can do. Having a good
sense of balance helps a person become more confident and self-efficient in
performing his/her tasks.

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Importance of Balance
In sport, gaining and improving balance is always included within a training program.
This is to help strengthen and prepare athletes to take on the load that they are about
to experience.

But despite this fact, balance is a component of fitness that still applies for non-athletic
individuals.

Everyday activities like, simply reaching out for something, walking on uneven
surfaces, standing on one foot, and even striding with your heels on, are all examples of
balance at constant work.

Without balance, you would have a hard time maintaining your posture and
distributing your weight evenly unto surfaces. When this happens, you are prone to
experiencing accidents and injuries.

Think about activities that you do regularly, are you unstable? Do you easily fall off or
trip? Maybe it’s about time that you get those abdominal muscles working and develop
this skill component.

Balance & Sport Performance

If everyday activities require some form of constant balance, then different kinds of
sports would highly need this component, as well. All forms of sport require you to
have some form of balance, this is to keep your body erect and stable throughout your
performance of a particular activity. Below are some sports that highly require your
balancing skills:

Image Source: Gymnastics – Image Source: Skating –

http://www.buzzle.com/articles/gymna http://www.cedarrocksportsplex.com/p
stics-balance-beam.html age/show/422939-open-skating

Image Source: Wrestling – Image Source: Dancing -

https://www.vikingcodeschool.com/web http://www.popsugar.com.au/fitness/So
-markup-and-coding/level-up-your- -You-Think-You-Can-Dance-Michael-
ruby-judo Dameski-Dancing-Benefits-34702947

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These activities tend to shift the body in awkward positions, which require a lot of
balance. Without good balance and posture engaging in these types of sports might be
very dangerous and can cause you serious injuries.

III. Coordination

The third skill-related fitness component is known as, Coordination.

It is a component of fitness that refers to your ability to perform motor tasks

accurately and smoothly, using your body movements together with your
sensory organs (i.e. eyes, ears, nose, skin, tongue).

To help you perform tasks more accurately, your skeletal muscles work hand-in-hand
with your sensory organs. These sensory organs are responsible for sending messages
to your brain and your spinal cord to transmit the necessary response needed by your
muscles.

These things all happen at a fraction of a second to allow you react to the present
stimulus/stimuli in front of you.

In sports, coordination is very much needed for you to respond in the right timing
and intensity (e.g. batting an approaching baseball, or hitting a volleyball to the other
side of the net).

It is important for you to remember that all moving activities involve the body’s
effective coordination. Whether it be in sport, leisure, or daily tasks, your body badly
needs your sensory organs, (e.g. seeing, hearing, feeling) to help you perform any static
or dynamic activities.

Think of your sensory organs as the parts of your body responsible for gathering all
the information from your external environment. Whatever input they have
received, it will be processed within your system allowing you to exactly do what you
need to do in particular situations.

Move all the time!

If you want to improve the efficiency of your sensory organs, you need to constantly
engage in regular physical activity. Moving allows your sensory organs to become
adapted and well-stimulated, hence, giving you a better sense of coordination and
focus.

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Walking Challenge
1. Stand from your chair and try walking at least 10 steps away from your initial
position.
2. Walk as you would naturally do.
3. While you are walking, notice the sequence on how your right arm swings while
your left leg is moving forward; followed by, your left arm swing, then your right
leg moving forward.

Walking is the simplest movement that involves coordination. If your arms don’t sway
while you’re walking, it would seem like you are a robot walking on the street.

Image Source:
Walking -
http://www.telegraph.co.uk/lifestyle/wellbeing/diet/571307
9/How-walking-can-change-your-body-shape.html

Every day, coordination is a skill that is at work. Even if, you are not performing
sporting activities, this component of fitness is what enables you to successfully get
through your day with comfort and ease.

Wall-Toss Test
The simple test that you can do to gauge whether you have good hand-eye coordination
is known as, the Wall-Toss Test.

Image Source: Screenshot of Wall Toss Test -

https://www.youtube.com/watch?v=cw-JFfIMHVI

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Materials for the Wall-Toss Test:

1. Tennis ball – that would bounce successfully when thrown towards the wall.
2. Flat wall – with enough space where you will be tossing the ball during the
execution
3. Measuring Tape – for measuring your distance from the wall during the test.
4. Marker – that could be a tape stuck to the floor or a cone that will ensure your
distance away from the wall
5. Stopwatch/Timer – that you would need to use to set the time of your test
6. Partner’s Help – person who will help watch over the time of your test and
double count your score during the execution.

Wall-Toss Test – Pre-test Guidelines

1. Prepare your test area.
Before the start of the test, using your measuring tape, measure a distance of
2 meters or 3 feet from the wall.

Mark this measurement using a tape or an exercise cone. This measured

distance is where you are going to stand during the execution of the test.

2. Ask the help of your partner

Ask your partner to set the time to 30 seconds. This is the only duration
needed for you to determine your current hand-eye coordination.

Wall-Toss – Test Proper

Step 1: Upon the start of the timer, using one hand (either left or right), start to
throw the tennis ball with an underhand toss.
Step 2: Let the ball bounce to the wall then back towards you.
Step 3: As soon as the ball returns to you, catch it with the opposite hand.
Step 4: Count the number of successful catches you made within the 30-second
time.

Wall Toss Test Diagram

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Wall Toss Test – Other Guidelines

Here are some guidelines for your test to be more accurate:
1. Stay in place.
You should not be moving from your original position nor should you go beyond
the marker. Your distance from the wall must remain constant throughout the
duration of the test.
2. Continuously execute the test and count your catches.
When you did not successfully catch the ball, just get it back in your hands and
keep on doing the test; also, continue your count until the 30-second time is up.
3. Keep good cooperation with your partner.
Your partner should signal the start as well as the end times of the test. He/she
can also assist you in counting the number of successful catches you made during
the execution.

Wall Toss Test – Standards

You can check the results of your test by looking at this standard.

Rating Score (in 30 seconds)

Excellent > 35
Good 30 – 35
Average 20 – 29
Fair 15 – 19
Poor < 15
Wall Toss Test Standards

The numbers that you are seeing are the total number of successful catches made
during the test.

If, for example, you were able to make 32 catches within the 30-second duration,
which zone in the standard does your skill fall into?

Looking at the table closely, your 32 catches fall between the ranges of 30-35
catches. This means, that at present your hand-eye coordination is within the Good
Fitness Zone.

Relax & Keep Focus

To successfully perform the test, you need to make sure that you are focused at
where the ball is going. Also, breathing properly throughout the movements, will
allow you to feel more relaxed. This then would help you catch the ball easily.

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Coordination & Sport Performance

As I’ve mentioned earlier, all movements that you do require your coordination.

Be it the simplest or the most complex task, it will be impossible for you to perform
movements without the coordination of your senses and your body.

Just like your everyday walking activities, all sports need this skill-related fitness
component of coordination.

Dribbling a ball while moving, dancing, and swimming are some of the common sports
that really do need your body’s coordination.

Image Source:
Dribbling – http://blog.hoopskills.com/dribbling-dos-and-donts/
Dancing – http://www.sierrahillbillies.org/
What other
Swimming activities can you think of that need coordination?
– http://campusrec.studentlife.wfu.edu/aquatics/

Constant movement is the only key to developing this skill-related fitness component.
Through practice, movements you do would eventually seem automatic.

Meaning, if you continuously perform these activities for a prolonged period, you
would no longer think about it as much as you did during the first time that you tried
the activity.

Image Source:
Brain Wiring -
http://www.iflscience.com/brain/wiring-
autistic-brains-shown-be-highly-individualized

As mentioned in the earlier parts of the lesson, movement not only stimulates your
muscle actions but it also directly affects your brain and how it makes several thought
processes.

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Repetition is the answer!

Do you want to be good at something? Whether it could be a physical or a mental
skill? Scientists have proven the effects of repetition to the memory bank and
synapses of the brain. Through repetition of activities, the brain develops its own
capacity to store information and in the long-run it becomes more efficient and
functional.

IV. Power

The fourth skill-related fitness component is known as, Power.

This refers to your ability to exert force rapidly. It is component of fitness that
usually involves movements that are explosive in nature.

When you perform bursts of actions and you exert maximum effort, Power is at
work. To better illustrate what Power is, take a look at this example:

Image Source:
Clean and Jerk - http://www.menshealth.co.uk/exercise/clean-
and-jerk

This exercise is known as, the Clean and Jerk. It is one of the activities involved in the
sport of Olympic Weightlifting---an event that focuses on lifting a maximum load with
a single lift.

The amount of effort needed to lift such heavy load in its final position is always set at
its maximum and the movements involved with it should be explosive in nature.

Olympic Weightlifting & Women

In the past, the sport has been long dominated by males. It was only in the 2000
Olympic Games in Australia, that an official Weightlifting competition for women
was introduced and held.

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Elements of Power
Since Power refers to a person’s ability to exert force rapidly, here are some of the
components that make it possible for a person to perform such great effort.

1. Power is the result of both strength and speed.

Without strength you cannot have power; and without speed, you also cannot
achieve power.

Without these two elements you can’t be able to lift such heavy loads if your
muscles are not strong or fast enough to bear the stress.

Both elements must always exist for you to be able to perform tasks that are very
explosive in nature, just like the one in the previous example (i.e. Clean & Jerk).

2. Power is highly associated with the health-related fitness components of

Muscular Endurance and Muscular Strength.

In order to develop your Power, you must first develop your muscles’ overall
endurance and strength. This way, the action potential of your muscles will adapt to
the change of stimulus you will present it to.

When your muscles are ready to take on the load, and it is able to bare this load for
a certain period of time, it would be easier for you to perform explosive or sudden
activities without exerting too much effort.

A weakness in any of these two (2) health-related fitness components would also
result to a low success rate in helping you develop Power.

That is why, in training, there is always a systematic way of developing programs

that progress appropriately.

It is very much advisable for beginners like you to develop these two health-related
fitness components first, before you go on doing activities that involve power. This
is so that, your body will become prepared for the task ahead, and prevent you from
experiencing injuries.

Vertical Jump Test

There are many tests that can measure your body’s power. In this part of the module,
the focus will be about the, Vertical Jump Test.

This is a test designed to determine your body’s lower leg-muscle power, as well as,
your jump power.

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Materials for Vertical Jump Test

Here are the following materials you need for the execution of the test:
a. Tape measure – for measuring your standing reach height and jump height
b. Chalk – used for marking the jump height
c. A flat wall – that will make the chalk mark visible and easy to read.
d. Partner – who would help you in double checking your scores

Vertical Jump – Pre-test Guidelines

Here are the guidelines you need to follow before executing the vertical jump test:
1. Measure your standing reach height.
This is where you will stand beside the wall and extend the arm closed to it
upwards. You will then ask your partner to mark the area where your middle finger
touches the wall. Ask her to mark it as Point 0. Your standing reach height will be
used later for the computation of your vertical jump test.

Point 0

Image Source:
Standing Reach Height -
http://theexercisers.com/how-to-increase-vertical-
jump/how-to-measure-vertical-jump/vertical-jump-
test-sargent-jump-test/
2. Place a chalk mark on your middle finger before the jump.
3. Secure an elbow-distance from the wall.
To have enough space from the wall and your body and to accommodate your
vertical jump, you must make an elbow-distance from the wall.

You do this by, standing beside the wall sideways, while placing your hand closed to
the wall, on your waist.

Sit & Swing

In doing the Vertical Jump Test, make sure to follow the sit & swing sequence. This
is to help generate full power from the lower limbs, assisting you through the jumps.

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Vertical Jump – Test Proper

Step 1: Keep your feet flat on the floor and lower your body in a slightly seated
position.
Step 2: From a seated position, swing your arms backwards then jump.

Sit & Swing

Step 3: Attempt to reach a part of the wall as high as you can.

Step 4: From the jump, mark the wall with the chalk on your middle finger.
Point A

Jump high & mark the jump

Step 5: Execute the jump 3 consecutive times. The highest mark that your finger
touches will be the one used for your Vertical Jump Test Standard.
Step 6: Ask the help of your partner to double-check if the markers you placed are
visible. Let him/her mark that jump height as Point A, B, & C.

Leg Power.
Throughout the jumping phase of the test, make sure to also emphasize and take the
power of your jump from BOTH of your legs. Keep your jump steady and balance, so
that you will be able to transition your weight from the downward to the upward
phase.

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Point A
Point C
Point B

Jump Marks (Points A-C)

Step 7: After the test, ask the help of your partner to measure the distance of your
Vertical Jump Test using your Standing Reach Height and your highest vertical jump
from the three trials. Here’s how you can do it properly:
- Mark your Standing Reach Height as your Point 0. This is where you will
place the 0-cm mark of the the tape measure.
- Using the tape measure, get the distance between Point 0 and the farthest
jump height you’ve reached out of the three trials.
Point A

32 cm
Point 0

Jump Measurement (Point 0 – A)

Arm Swing Exaggeration

If the leg power is not enough, you can still be able to jump high by simply
exaggerating your backward arm swing before you jump and mark the wall.
Swinging your arms generates extra power output so that you can jump higher
through the different trials.

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Vertical Jump – Test Standards

You can check how well you did through the Vertical Jump Test Standard. Be very
careful in reviewing the result of your test because the standard for males and females
vary.
Vertical Jump – Standards Table
Rating Males (cm) Females

Excellent > 70 >60

Very Good 61 – 70 51 – 60
Above Average 51 – 60 41 – 50
Average 41 – 50 31 – 40
Below Average 31 – 40 21 – 30
Poor 21 – 30 11 – 20
Very Poor < 21 < 11

Let’s check the example a while back. The subject was able to perform a 32-cm distance
between Point 0 – Point A. Looking at the table, under which rating does her result fall
in to?

The answer is that the 32-cm mark falls between the 31-40 cm range. This simply
means, that currently this person’s leg power is in the average zone of fitness. This
simple means, that she can still improve in this particular skill-related fitness
component.

Exercises that develop Power

How do you develop power?

The same way that you develop your muscular strength and endurance, by performing
resistance or weight training activities.

Here are some example exercises that you can do to increase the muscular endurance
and strength of your lower leg muscles:
1. Squat
It is the most basic lower body exercise which involves a lot of large muscle
groups.

The muscles that are worked in this exercise are the muscles of your thighs, legs,
and buttocks. It also involves work from your abdominal muscles to help keep
you balance during the execution of the activity.

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Here are the general instructions that you can use when you perform the squat
exercise:
Step 1: Stand on your chair and perform squat exercises for 3 sets of 15
repetitions
Step 2: Place both your hands at the back of your neck
Step 3: When you are performing this exercise make sure that you are sending
your buttocks towards the back of your body, the same way that you are sitting
in a chair.
Step 4: Another thing you need to remember is that your knees must not go
beyond your toes, and they should be right above your ankles.
Step 5: Do not bend your torso forward, instead maintain a straight back as you
proceed to a seated position
Step 6: Inhale as you bring your body down and exhale as you bring your body
up.

Correct Squat Position

2. Alternating Lunges
The second exercise which targets the muscles of your legs is known as, the
Alternating Lunges.

The focus of this exercise is primarily targeted at your hamstring muscles, the
muscles behind your thighs. Performing this exercise involves a lot of
coordination and balance, be sure to suck your stomach in as you execute the
alternating lunges.

Here are the general instructions that you can use when you perform the
alternating lunges:

Step 1: The count in this exercise begins when you have successfully returned
your feet back into its original position.
Step 2: As you bring your foot forward, you have to watch where your knees are
going; they must not go beyond your toes when you execute a lunge.

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Correct Lunge Position

Step 3: Your torso must also remain straight throughout the exercise and make
sure that it is not bending forward.

Incorrect Lunge Position

Step 4: Inhale as you move your leg forward and exhale as you try to bring it
back to its original position.

Inhale – forward movement;

Exhale – backward movement
Note:
- For an added resistance you can either increase the repetitions or sets that you will do
for each exercise. Say for example, instead of doing 3 sets of 15 repetitions, you can do
4 sets of 20 repetitions.
- Another thing that you can do to increase the resistance of the exercise is to add
weights in the form of dumbbells or barbells, if you have some available with you.
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Importance of Power
Again, what are the two health-related fitness components related to power? Can you
still remember them?

Power involves your muscular endurance and strength --- how they are able to work
together to exert the much needed force you need in an activity. Without these two
health-related fitness components, you won’t be able to perform explosive movements
in your everyday tasks and in your sport performance.

Image Source: Pulling -

https://harrietadvancedanimation.wordpress.com/2
013/01/05/lift-box-video/

Lifting, pushing, or pulling very heavy objects usually at one given blow is power at
work.

Image Source: Pushing – Image Source: Lifting – http://www.b2h.co.uk/lift-

https://jcruz661.wikispaces.com/CAPA+Level+5+Fo with-your-knees-not-your-back-maybe-not-such-
cus+Skill+13 good-advice-after-all/

Without power, you won’t be able to perform tasking or tiring activities that require
much of your effort.

Foundations of Power
Building a strong foundation on your muscular endurance and strength puts you at
the right track into developing your power output. Make sure that before you engage
in rigorous and physically demanding tasks, your muscles are already prepared to
take the stress that you are going to exposed it to.

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Power & Sport Performance

In exercise, explosive and quick movements like jumping, spiking a ball, throwing an
object (e.g. shotput, javelin), are activities that greatly need power.

Image Source:
Hurdling - http://www.askaboutsports.com/track-hurdle-jumping/
Spiking – http://www.meetup.com/coloradovolleyball/events/132624332/
Throwing – http://www.examiner.com/article/former-hokie-has-solid-showing-at-2012-london-olympics

Other activities that demand power are, sprinting, lifting a weight at its heaviest, or
involving yourself in combat sports (e.g. Judo, Wrestling) are examples of activities that
highly need power.

Image Source:
Sprinting – http://www.examiner.com/article/former-hokie-has-solid-showing-at-2012-london-olympics
Lifting at maximum - http://lckingscourier.net/3923/opinion/lifting-weights/
Wrestling – https://www.vikingcodeschool.com/web-markup-and-coding/level-up-your-ruby-judo

Are you familiar with Cross-Fit Games? This is the most famous sport in the fitness
industry today that involves the skill of power.

Image Source:
Cross Fit Game Screenshot –
https://www.youtube.com/watch?v=f7iISFsVJ6Q

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The game involves both men and women who have trained rigorously and can perform
series of exercises that require complex movements and skills that an untrained

Without the skill-related fitness component of power, all the sports mentioned earlier
and the movements involved in it will not be possible, that is why it is also an
important ingredient to a successful training program.

Sequence of Developing Fitness Components

Are you a fan of football, basketball, or baseball? Did you notice that athletes have
different seasons in their trainings?

For athletes who are engaged in regular trainings, their skill developments have
seasons that are specifically designed to develop their CV endurance, Muscular
Endurance, Muscular Strength, and Power.

Image Source:
Diagram of the relationship of the fitness components and its successive
developments.
They usually come in this order, as these health and skill-related fitness components
work in response to the other.

For beginners and athletes alike in exercise, Power is the last component of fitness that
should be developed because, the type of training that involves this component of
fitness is usually associated with more complex and complicated movements that can
be injurious to an untrained individual.

Progression is the key!

Do you want to be successful in your fitness journey? The trick is to listen to your
body and learn about its strengths and limitations. Pushing yourself beyond your
limits and not progressing in the right intensity, will become harmful to your
disposition.

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V. Reaction Time

The fifth skill-related fitness component is known as Reaction Time. This refers
to your ability to respond and react quickly to certain stimulus/stimuli.

This skill-related fitness component is very critical in sports because it gives you
the capacity to think and act quickly about a given stimulus at a given period.

Reaction time is actually closely related to coordination. Simply because, movement is

impossible if your sense organs have not detected information from the outside
environment.

Image Source: http://sock-doc.com/325/

How quickly you react to external stimuli within your environment, determines your
success rate in your performance--- especially in sports that involve races. Just like the
one shown in this picture.

Reaction Time & Sports, & Its Importance

Examples of activities that need reaction time are:
- responding to a gun start in a race
- horn sounds from a swim race
- making a volleyball return
- reactions in self-defense.

These are just some sporting activities that require your brain and your body to react
at a very quick pace. Almost all sports need reaction time as a component for effective
performance.

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Image Source:
Gun Start - http://www.communitygames.ie/its-our-game-not-yours.html
Volleyball receive - http://www.tnp.sg/sports/team-singapore/games-gallery-and-
schedule
Horn Start Swimming - http://www.fina.org/news/riccione-2012-swimming-
flowering-five-time-champions
Self-defense -http://coreclubllc.com/self-defense/

In your daily tasks or everyday activities, reaction time is when you suddenly caught an
object that is about to fall off from the table or how you suddenly move your hands
away from hot or sharp objects.

It just basically refers to how you react and make quick decisions at given situations in
your life.

This is called the Fight or Flight Response. Your brain signals a response or several
responses to your body to move away from danger or from anything that would cause
you harm.

Reaction Time is a skill that is built in you but through exercise and sport performance
this skill can be trained and heightened.

Reaction Time - Ruler Drop Test

The usual fitness test used to determine your reaction time is known as the, Ruler Drop
Test. This test measures how well you react to stimulus.

Materials for the Ruler Drop Test

1. Yardstick or a ruler
2. Partner’s help

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Ruler Drop Test – Test Proper

Step 1: To start the test you are going to sit near the edge of a table or an arm chair.
Your initial position is to place your elbow on the table, with your wrist extending
over the side.
Step 2: Your partner would then hold the ruler vertically in the air just above your
thumb and index finger with the 0 centimeter mark closed to your hand.
Step 3: While in this position, you should be ready to catch the ruler. Tell your
partner when you are ready to perform the test.
Step 4: As soon as you are ready, he/she will then release the ruler from his/her
hands and let it drop.
Step 5: What you need to do is to catch the yardstick as quickly as possible, as soon
as, you see it falling towards your hand.
Step 6: Record which part of the yardstick your fingers will touch.
Step 7: You should do all these sequence 5 consecutive times, the score that you will
record, is the lowest measurement/value from the 5 trials of the test.

Image Source:
Ruler Drop Test – http://sportscienceskc.weebly.com/fitness-tests.html
Ruler Drop Test Closed up– https://www.emaze.com/@ALIIRIRF/Fitness-Components--
Reaction-Time

Ruler Drop Test – Test Standards

Unlike the other health and skill-related fitness components, the Ruler Drop Test has no
fixed international standards yet, however, you can compare your results using this
table from this website: http://www.topendsports.com/testing/tests/reaction-
stick.htm

The table that you will see from the link indicates an estimate time for each yardstick
measurement taken from the test. Note how much time was estimated from your lowest
measurement.

After checking where your results fall in to, you can further look at this chart from this
website: http://www.topendsports.com/testing/reactionmake.htm

The ratings recorded here were all based on estimate times. There is still no known
specific standard for the ruler drop test.
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Generally, what the values mean is that: if you have a higher centimeter mark, that
means that you have a slower reaction time, and if you have a lower centimeter
mark, that means you have a good reaction time.

Image Source: Image Source:

Ruler Drop Test Standard - Ruler Drop Test Standard
http://www.topendsports.com/testing/tests/reaction- http://www.topendsports.com/testing/reactionmake.htm
stick.htm

If you are not satisfied with the results, you can then further check your reaction time
and also visit this website: http://www.topendsports.com/testing/reactiontest.htm

The test in this website uses how quick you are in responding to color changes in the
background. You need a stable internet connection for this test to be accurate. Open the
“Reaction Test Timer” link and you will be directed to the test page.

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After performing the test do not forget to record your score in the “Enter your Results
Here” link. This is to contribute to the free use of the website in gathering or collecting
data for the Reaction Time Test Standard in the future.

Reaction Time & Genes

Studies have shown that this component of fitness is more of an inherited trait. A skill
that is innate in you. Meaning you acquired this trait because one or both of your
parents have a quick reaction time.

This is the reason why, during races some people tend to react faster to the stimulus of
a gun start more than the others.

How was the result of your test? Did you have a good reaction time? Or were you falling
short in this component of fitness?

How to Improve Reaction Time

Though this skill is inherited, a person can still develop this component of fitness.

Visualization technique is where you quietly sit and mentally think about your game,
this way you are sparking emotions or ideas in your mind how the activity will go
about.

Most coaches in sports nowadays, incorporate this type of training to their athletes.
This is to condition the brain for the activity that they will be performing.

The usual response of such practice is that the athlete will bring this visualization
technique to his/her game and react to that stimulus quickly.

Practice Mindfulness
Aside from meditation and visualization techniques, mindfulness is an effective way
to improve your reaction time. It is a practice that encourages you to always
consciously make thought processes in your life and act upon it with a great deal of
responsibility. Being mindful can be a good tool in sport and is best cultivated in
repetitive trainings.

VI. Speed

The last skill-related fitness component is known as, Speed.

Speed refers to your ability to perform movements in the shortest time

possible.

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This is a skill that was already mentioned in the lesson. What is the skill-related fitness
component related to speed again? Yes, Power is that skill-related fitness component
directly related to speed.

You also have to know that agility is a skill-related fitness component that works hand-
in-hand with speed. Without being agile, you cannot move in different directions with
great speed.

Also, when a person has a very high velocity, he can also be able to perform explosive
activities that involve power.

So, it is safe to say that speed, power, and agility, are all skill-related fitness
components that work together to make movements effective and efficient.

Speed Test – 20-Meter Dash

In able for you to test your speed, you can try this very simple activity called the 20-
meter Dash.

Materials for the 20-meter Dash

You need the following materials for the success of your test:
1. Wide open and flat space – where you can run; this could be a basketball court
or an empty parking lot or a space in the park.
2. Stopwatch - to record the time it took for you to finish the test.
3. Tape measure – to measure the distance of 20 meters in the area of your
choosing before the test proper
4. Markers - that will be used to indicate your starting and finish lines.
5. Partner’s help – who will record your scores from the executions you have
performed.

Wear comfortable shoes!

Aside from the materials that you need for the test, make sure that you will wear a
comfortable set of shoes that will help cushion you throughout the activity.

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20-Meter Dash – Pre-test Guidelines

1. Measure a 20-meter distance on the area where you will perform the test.
2. Using your markers (e.g. cones), note where your start and finish lines will be.
3. Prior to the test, you need to prepare your body by performing warm-up
exercises like, jogging for 10 minutes or performing dynamic stretches.
4. You can also check out this website: http://www.topendsports.com/testing/warm-
up-sprints.htm for other forms of warm-up for this test.

20-Meter Dash – Test Proper

Step 1: After performing a warm-up exercise, proceed to the starting line of your 20-
meter area and prepare for the 20-meter run.
Step 2: Ask your partner to stay at the end line so that he/she can exactly stop the
time when you approach the marker.
Step 3: As soon as you are ready, he/she will give you the “GO” signal and start the
timer simultaneously.
Step 4: You need to run as fast as you can towards the end line.
Step 5: Do these sprints, three (3) consecutive times. (Note: stop in between the
trials for about 30 seconds – 1 minute, to allow recovery)
Step 6: Upon finishing all three trials, get the lowest time that your partner has
recorded.

Diagram: 20-meter Dash Execution

20-meter Dash – Test Standards

Just like the Ruler Drop Test, there are still no final standards that determine a person’s
speed because this component of fitness is very much varied for different kinds of
sports. But, you can check the results of your score from this website:
http://www.topendsports.com/testing/tests/sprint.htm

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The standard shown there is based on an Australian team sport players and it’s only for
the 35 meter dash. For now, you can base your results from this data available on the
website.

35-meter Dash Standards

Speed & Heredity

Speed just like reaction time can also be inherited from your parents.

Ever tried running or racing with someone before? Did you notice that even if you try
your hardest to beat this person, you still ended up short? And you realize that this
person is way too fast to be beaten? That is normal.

Some people are naturally born to have efficiency in this component. This is actually
what makes competition more interesting.

Do you currently have activities that execute this skill greatly? Did you have a hard time
performing the speed test and your result was way below the standard?

Just like what I’ve mentioned in the previous components, practice makes perfect.

Practice can develop speed and you can achieve this if you are motivated enough or you
have a goal for yourself.

Speed & Sport, & Its Importance

In everyday activities, simply by getting from one destination to another quickly is
speed at work.

In sport performance, some activities that involve speed are: sprinting, swinging a golf
club, performing a lay-up shot in basketball, football, running a base in baseball or
softball, and power lifting. These are all speed activities that you can consider and think
about engaging yourself in some day in the future.

Can you think of other sports that involve speed? How about other daily tasks that you
do that greatly need speed?

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Conclusion
Those are the six skill related fitness components. There were a lot of activities mentioned a
while ago. Did you find anything of your interest? What activity or activities do you want to
pursue? Do you have something in mind already?

What component or components do you think are needed when you play basketball? Do you
need all six or you just need to develop some components? Do you want to go dancing? What
component is at work in dancing?

Think of an activity that you have always wanted to engage yourself in. It could be any sport or
recreational activity that you’ve always dreamed of joining. Maybe you want to attend a
Zumba class, perform resistance training, or do yoga, whatever it is that you have in your mind
now, hold on to that.

Maybe after this lesson you can start to do it because you are already equipped with the areas
where you can improve yourself in. Try to at least practice one component before the other,
this way you have a base line activity in preparation for your sport.

It was repeated throughout the module, that practice is the only factor that can help you
improve on these components.

If you want to be good in basketball, play basketball, if you want to be good in running, run
and if you want to be good in dancing, dance! Practice repeatedly and practice often, you
will eventually target a skill-related fitness component without consciously knowing.

30 is the magic number. In case you are wondering how much time you usually need to
perform these activities in a day, the secret is the number 30.

At least 30 minutes of continuous exercise a day will bring so many benefits to your body. It
would contribute to improving your overall health and wellness while also reducing the risk of
you developing chronic diseases.

30 minutes a day done at least 3 times or 5 times a week will also help you develop the
components mentioned today and in the previous lesson about the different health- related
fitness components.

Your sedentary/ couch potato days should be over, it’s time to make a better choice for
yourself. This would greatly benefit your health and wellness in the long run.

As you go, take this very old and famous Greek Philosophy with you: MENSANA IN CORPORE
SANO.

In English, this is loosely translated into the phrase: A sound mind to a sound body.

Remember, that it is better to have little physical activity than to have none at all. For a sound
mind functions properly and effectively with a sound body and vice versa.
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Glossary
20-meter Dash – fitness test used to measure a person’s skill of speed.

Agility – refers to your ability to change the position of your body quickly and accurately.

Alternating Lunges – an exercise that mainly targets the hamstrings, and other supporting
muscles of the lower limbs.

Balance – the ability to maintain equilibrium while moving or stationary.

Center of Gravity (COG) – the point in the body where all weight is evenly distributed;
directly located in between the abdominals and the hip area.

Clean & Jerk – an exercise that involves the skill-related fitness component of Power; an
event included in Olympic Weightlifting competitions.

Coordination - ability to perform motor tasks accurately and smoothly using your body
movements together with your senses (i.e. sight, hearing, feeling ,etc.); needed in sport to
help a person respond in the right timing and intensity.

Cross-Fit Games – a type of sport which combines explosive and compound movements
using resistance exercises.

Dynamic Balance – the ability to maintain balance with body movement.

Fight or Flight Response – a quick response of the body to move away from danger or
anything that would cause harm to the body.

Olympic Weightlifting – an event that focuses on lifting a maximum load with a single lift.

Planting Rice Drills – a test designed to measure a person’s agility skill; a test that
requires a person to run at a very fast pace performing explosive movements during its
entire duration; also known as Suicide Drills.

Power – refers to the ability of the muscles to exert force rapidly.

Reaction Time – refers to a person’s ability to respond or react quickly to certain

stimulus/stimuli.

Ruler Drop Test – fitness test used to measure a person’s reaction time.

Season – refers to the type of division of exercise training programs that are designed to
develop specific components of fitness.

Sensory Organs – parts of the body responsible for gathering external information;
includes the nose, eyes, ears, skin, and tongue.

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Skill-related Fitness Tests – assessment tests used to determine a person’s current

capacity in performing several sport-related movements.

Speed – refers to a person’s ability to move at the quickest time possible.

Squat – a lower-limb compound exercise that can done using body weight or resistance
equipment.

Static Balance – the ability to retain the center of mass (or center of gravity) above the
base of support in a stationary position. (e.g. standing or sitting up straight)

Stork Stand Test – a fitness test that aims to gauge a person’s balance.

Suicide Drills – see Planting Rice Drills.

Vertical Jump Test – a test used to measure the skill-related fitness component of power.

Visualization Technique – mentally thinking or visualizing about a particular scenario to

help prepare the mind of the task ahead.

Wall-Toss Test – a test designed to measure the coordination of a person’s hand-eye

coordination.

References and Supplementary Materials

Books and Journals
• Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council
on Exercise.
• Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W.R. (2002). Concepts of fitness and
wellness: A comprehensive lifestyle approach (4th ed.). New York: McGraw-Hill
Companies, Inc.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in
physical fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
• Fahey, T.D., Insel, P.M., Roth, W.T. (2011). Fit & well: Core concepts and labs in
physical fitness and wellness (9th ed.). New York: McGraw-Hill Companies, Inc.
• Hoeger, W.W.K., & Hoeger, S. (2000). Lifetime physical fitness & wellness. Englewood,
Colorado: Morton Publishing Company

Online Supplementary Reading Materials

• C.S. Green, & D. Bavelier. Exercising Your Brain: A review of human brain plasiticity
and training-induced learning. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2896818/ on August 8, 2017
• Keng S-L., Smoski M.J., Robins C.J. Effects of Mindfulness on Psychological Health: A
Review of Emprical Studies. (August 31, 2011). RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/ on August 8, 2017.

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• Ruler Drop Test Results - http://www.topendsports.com/testing/tests/reaction-

stick.htm ACCESSED ON August 8, 2017
• Ruler Drop Test Results - http://www.topendsports.com/testing/reactionmake.htm
ACCESSED ON August 8, 2017
• Click Test (Reaction Time) -
http://www.topendsports.com/testing/reactiontest.htm ACCESSED ON August 8,
2017
• Warm-up exercises for sprints - http://www.topendsports.com/testing/warm-up-
sprints.htm ACCESSED ON August 8, 2017
• 20-m Dash Results - http://www.topendsports.com/testing/tests/sprint.htm
ACCESSED ON August 8, 2017
Online Instructional Videos
• Agility Drill - https://www.youtube.com/watch?v=3455OI6KAkA RETRIEVED on
August 8, 2017.
• Wall Toss Test - https://www.youtube.com/watch?v=cw-JFfIMHVI RETRIEVED on
August 8, 2017.
• Reebok: Cross Fit Compilation - https://www.youtube.com/watch?v=f7iISFsVJ6Q
RETRIEVED on August 8, 2017.

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