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What are the components of physical fitness, and how are they measured validly and reliably?

Identify the health-related and skill-related components of fitness and select valid, reliable and specific tests to measure each.

The health-related and skill-related components of fitness, the tests used to measure each, and how validity, reliability and specificity determine which test to choose.

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  1. What this dot point is asking
  2. Health-related components
  3. Skill-related components
  4. Choosing the right test
  5. Using test data

What this dot point is asking

You must identify the components of fitness and select appropriate tests, justifying the choice by validity, reliability and specificity.

These underpin general health and the ability to sustain activity.

  • Aerobic capacity (cardiorespiratory endurance): the ability to sustain whole-body exercise; measured by the multi-stage fitness test (beep test) or a VO2max test.
  • Muscular strength: the maximum force a muscle can exert; measured by a one-repetition maximum (1RM) or grip dynamometer.
  • Muscular endurance: the ability to repeat contractions; measured by a push-up or sit-up test to fatigue.
  • Flexibility: the range of motion at a joint; measured by the sit-and-reach test.
  • Body composition: the proportion of fat to lean mass; measured by skinfolds or bioelectrical impedance.

These support sporting performance.

  • Speed: the rate of movement; measured by a sprint test (for example 30 m).
  • Power: force x velocity, explosive strength; measured by a vertical jump or standing broad jump.
  • Agility: the ability to change direction quickly; measured by the Illinois agility test.
  • Coordination: smoothly combining movements; measured by an alternate-hand wall-toss test.
  • Balance: maintaining stability; measured by the stork stand test.
  • Reaction time: the time from stimulus to response; measured by a ruler-drop test.

Choosing the right test

Selecting a test is not arbitrary. You match the test to the dominant component of the activity (specificity), use standardised protocols so results are reliable, and confirm the test actually measures the intended component (validity). A field test (the beep test) is practical for a whole team; a laboratory test (direct VO2max) is more valid and reliable but costly and less specific to the field.

Using test data

Test results give a baseline, identify strengths and weaknesses, allow goal setting, and let you monitor progress by re-testing under identical conditions. Comparing pre- and post-program scores is how a training program is evaluated, which directly feeds the Performance Improvement task.