Topic 2.5 Skill-Related Fitness

Do you know your strengths and weaknesses in skill-related fitness? You can assess several components of your skill-related fitness using the tests below. Can you identify which components are most important for your favorite physical activities?

Line Jump (Agility)

Use masking tape or other materials to make a line on the floor.

1. Balance on your right foot on a line on the floor.
2. Leap onto your left foot so that it lands to the right of the line.
3. Leap across the line onto your right foot; land to the left of the line.
4. Leap onto your left foot, landing on the line.

Side Shuttle (Agility)

Use masking tape or other materials to make five parallel lines on the floor, each 3 feet (1 meter) apart. Have a partner count while you do the side shuttle. Then count while your partner does it.

1. Stand with the first line to your right. When your partner says "go," slide to the right until your right foot steps over the last line. Then slide to the left until your left foot steps over the first line.
   
   Caution: Do not cross your feet.
   
   
2. Repeat the exercise, moving from side to side as many times as possible in 10 seconds. Only one foot must cross the outside lines.
3. When your partner says "stop," freeze in place until your partner counts your score. Score 1 point for each line you crossed in 10 seconds. Subtract 1 point for each time you crossed your feet.
4. Do the side shuttle twice. Record the better of your two scores.

Double Heel Click (Speed)

1. Jump into the air and click your heels together twice before you land.
2. Your feet should be at least 3 inches (8 centimeters) apart when you land.

Short Sprint (Speed)

Use masking tape or other materials to make lines that are 2 yards (2 meters) apart, beginning 10 yards (9 meters) from the starting line, for a total distance of 26 yards (24 meters). Work with a partner who will time you and blow a whistle to signal you to stop.

Try this once for practice without being timed, and then try it for a score.

1. Stand two or three steps behind the starting line.
2. When your partner says "go," run as far and as fast as you can. Your partner will start a stopwatch when you cross the starting line. Then your partner will blow the whistle three seconds later. When the whistle blows, do not try to stop immediately, but begin to slow down.
3. Your partner should mark where you were when the three-second whistle blew. Measure the distance to the nearest yard line. Your score is the distance you covered in the three seconds after crossing the starting line.

Backward Hop (Balance)

1. With your eyes closed, hop backward on one foot for five hops.
2. After the last hop, hold your balance for three seconds.

Stick Balance (Balance)

Try this once for practice, and then try it for a score.

1. Place the balls of both feet across a stick so that your heels are on the floor.
2. Lift your heels off the floor and maintain your balance on the stick for 15 seconds. Hold your arms out in front of you for balance. Don’t allow your heels to touch the floor, and don’t allow your feet to move on the stick once you begin.
   
   Hint: Focus your eyes on a stationary object in front of you.
   
   
3. Try the stunt twice. Give yourself 2 points if you are successful on the first try, 1 point if you failed on the first try but succeeded on the second, and 3 points if you were successful on both tries.

Knees to Feet (Power)

1. Kneel so that your shins and knees are on a mat. Hold your arms back. Point your toes straight backward.
2. Without curling your toes under you or rocking your body backward, swing your arms upward and spring to your feet.
3. Hold your position for three seconds after you land.

   

Standing Long Jump (Power)

Use masking tape or other materials to make a line on the floor.

1. Stand with both feet behind the line. Swing your arms forward, and jump as far forward as possible. Keep both feet together. Do not run or hop before jumping.
2. Have a partner measure the distance from the line to the nearest point where any part of your body touched the floor when you landed.
3. Do this stunt twice. Record the better of your two scores.

    

Double-Ball Bounce (Coordination)

1. Hold a volleyball in each hand. Beginning at the same time with each hand, bounce both balls at the same time, at least knee high.
2. Bounce both balls three times in a row without losing control of them.

Wand Juggling (Coordination)

1. Take three practice tries before doing this stunt for a score.
2. Hold a stick in each hand. Have a partner place a third stick across your sticks.
3. Toss the third stick in the air so that it makes a half turn. Catch it with the sticks you are holding. The tossed stick should not hit your hands.
4. Do this stunt five times tossing the stick to the right, and then do it five times tossing the stick to the left. Score 1 point for each successful catch.
   
   Hint: Absorb the shock of the catch by giving with the held sticks, as you might do when catching an egg or something breakable.

   

Coin Catch (Reaction Time)

1. Point your right elbow in front of you. Your right hand, palm up, should be by your right ear. (If you are left-handed, do this activity with your left hand.)
2. Place a coin as close to the end of your elbow as possible.
3. Quickly lower your elbow and grab the coin in the air with your right hand before it touches the ground.

Yardstick Drop (Reaction Time)

You will need a partner for this stunt.

1. Have your partner hold the top of a yardstick with his or her thumb and index finger between the 1-inch mark and the end of the yardstick.
2. Position your thumb and fingers at the 24-inch mark on the yardstick. They should not touch the yardstick. Your arm should rest on the edge of a table with only your fingers over the edge.
3. When your partner drops the stick without warning, catch it as quickly as possible between your thumb and fingers.
   
   Hint: Focus on the stick, not your partner, and be very alert.

Try this stunt three times. Your partner should be careful not to drop the yardstick after the same waiting period each time. You should not be able to guess when the yardstick will drop.

Your score is the number on the yardstick at the place where you caught it. Record your scores. To get your rating, use the middle score (between your lowest and highest score).