components of fitness
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The Components of The Components of The Components of The Components of FitnessFitnessFitnessFitness
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COMPONENTS OF FITNESSCOMPONENTS OF FITNESS• Flexibilityy• Strength• SpeedSpeed• Power• BalanceBalance• Endurance• Agility• Agility• Balance• Co-ordination
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• Co-ordination• Body Composition
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PHYSICAL FITNESSPHYSICAL FITNESS• PHYSICAL FITNESS IS THE ABILITY OF
THE BODY TO ADAPT TO THE DEMANDS AND STRESSES OF PHYSICAL EFFORT.
• Fitness itself can not be described in aFitness itself can not be described in a single definition, but must be looked at in its ten separate components.in its ten separate components.
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FlexibilityFlexibility• Flexibility – the
bilit fability of your muscles, li t dligaments and tendons to
h hstretch so that your joints allow large range
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movements.
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StrengthStrength•Muscular strength –Muscular strength the force that a muscle or group of muscles can generate against a
i t i i lresistance in a single contraction
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contraction.
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Anaerobic CapacityAnaerobic Capacity• Anaerobic Capacity p y
(Speed) - the ability to get your body moving quicklyyour body moving quickly.
• Uses anaerobic energy• Uses anaerobic energy system (I.e. no oxygen but y ( ygP-Cr and Lactic acid energy systems)
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systems).
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POWERPOWERPOWERPOWER• Power is the functional application of both strength
and speed. It is the key component for most p y pathletic performances.
• Muscular Power – the ability to use a lot of strength very quickly to produce an explosive effort.
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BalanceBalance• Balance – your y
ability to maintain the body inthe body in equilibrium (in a stable position) whilestable position) while you are moving (d i )(dynamic) or stationary
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y(stationary).
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Muscular EnduranceMuscular Endurance
•• Muscular Endurance Muscular Endurance – the ability of your muscles to produce small efforts that areproduce small efforts that are repeated over and over again.
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A bi C itA bi C itAerobic CapacityAerobic Capacity
A bi C i (“S i ”) h• Aerobic Capacity (“Stamina”) - the ability to keep producing energy aerobically (uses oxygen) and using it toaerobically (uses oxygen) and using it to perform tasks involving the whole body for extended periods of timep
• Aerobic capacity depends on the ability of your heart and lungs to deliver oxygen through your blood to your muscles, to produce aerobic energy.
d lYear 10 HPE – Competitive Swimming and Sports Nutrition Slide 10
• Long duration, low intensity.
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AgilityAgility• Agility – your
ability to changeability to change direction quickly and precisely andand precisely and still retain balance.
• To be agile , you must be able to accelerate quickly, turn, d d d
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dodge and weave.
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CoCo--ordinationordination• Coordination –
the ability to time yourtime your movements so h fthat you perform
skills smoothlyskills smoothly and accurately.
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Body CompositionBody Composition
• Body composition th ti f th- the ratio of the
different types ofdifferent types of tissue in your body y y(fat, muscle, bone).
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Fitness TestingFitness Testing
• The Importance of Fitness Testing
• Criteria for Choosing a Fitness TestFitness Test
• Types of Testing
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The Importance of The Importance of The Importance of The Importance of Fitness TestingFitness Testing
Fitness testing is essential for
Fitness TestingFitness Testing
those interested in sport-related fitness for several reasons:
id ifi h d• It identifies strengths and weaknessesIt gi es feedback abo t the• It gives feedback about the effectiveness of training
• It provides training incentive• It provides training incentive• It identifies specific attributes
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Strengths and WeaknessesStrengths and Weaknesses
• If a swimmer scores l 30 tpoorly on a 30-meter
sprint test and vertical jump test,vertical jump test, his program should focus on improving his explosive power.
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FeedbackFeedback• By repeating tests at regular intervals,
e.g. every 6 weeks, the individual and the coach receive information about the effectiveness of training program.
• This feedback is important inThis feedback is important in assessing improvements and making necessary program modifications.necessary program modifications.
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IncentiveIncentiveTesting tends to provide
training incentive andtraining incentive and the motivation to continue the activity, co t ue t e act ty,
e.g.:The swimmer whose 30m sprint test has pimproved significantly over a 6 week period, f l d d ffeels rewarded for their hard work.
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Specific AttributesSpecific Attributes
Fi i• Fitness testing may indicate that an athlete has a specificathlete has a specific attribute, such as speed, that may help p , y pdecide on a position or event suited to h hi bilitiher or his abilities.
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Personal Personal Fitness ProfileFitness ProfilePersonal Personal Fitness ProfileFitness Profile
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An Athlete’s ProfileAn Athlete’s Profile
• Using a range of• Using a range of fitness tests we can get an overall picture
Athlete A
Sit & Reach
Grip Strength
get an overall picture of the athletes fitness. The profile Agility Run
Throw and Catch
40m Sprint
Sit & Reach
itnes
s Te
st
graph on the left shows the athlete has high flexibility 0 20 40 60 80 100
Beep Test
Vertical Jump
Basketball ThrowFhas high flexibility and strength, but low speed.
0 20 40 60 80 100
Percentile
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low speed.
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Sport ProfileSport Profile• The athlete’s profile
can be compared tocan be compared to an ideal profile of a particular sport.
50m Sprint Swimmer
Sit & Reach
Grip Strength
pa t cu a spo t• This allows the
athlete to identify Agility Run
Throw and Catch
40m Sprint
Fitn
ess T
est
ywhich components of fitness he/she h ld t t i th i 0 20 40 60 80 100
Beep Test
Vertical Jump
Basketball Throw
F
should target in their training program.
0 20 40 60 80 100
Percentile
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