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COMPONENTS OF FITNESSLesson Three

COMPONENTS OF FITNESS

Health-related fitness deals with improving your overall health and how good you feel (wellness). The activities you can do to improve this type of fitness include the following:

üCardiorespiratory endurance - activities involve rhythmic, repeated, and continuous movements of large muscle groups; Improves fitness of the heart, lungs, and muscles.

üMuscular strength - the maximal ability of a muscle to exert force, often measured as the amount of resistance that can be moved one time (one-repetition maximum).

üMuscular endurance – ability of muscles to contract using submaximal force over a period of time, such as the number of push-ups that can be done in a minute.

üFlexibility – developing and improving how well you can move your joints (that is, the range of motion around joints).

Skill-related fitness focuses on increasing specific sports skills for playing soccer, football, swimming, or other activities. These skills include agility, speed, reaction time, coordination, balance and power.

Although each component of fitness is different, they both relate to each other in some way and it is difficult to focus on one aspect without it affecting the other. For example, in order to improve balance and coordination, it is important to focus on muscular strength and muscular endurance.

TURN & TALK!

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üWhy is a warm up an essential piece to your workout?

üWhy is a cool down an essential piece to your workout?

üWhy is it important to create a workout that is accessible for you?

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ACTIVITY:Create a one-day fitness plan using the template provided below.

Exercise Set Rep/duration Intensity COMPONENT OF FITNESS

WARM UP

Exercise Set Rep/duration Intensity COMPONENT OF FITNESS

ACTIVITY

Exercise Set Rep/duration Intensity COMPONENT OF FITNESS

COOL DOWN

Lesson Three: Components of Fitness

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KEY CONCEPTS:

HEALTH-RELATED FITNESS

SKILL-RELATED FITNESS

FITT TIP! Use the one-day fitness plan to help create your personal fitness goals!

Lesson Three: Components of Fitness

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EXIT TICKET

1. What areas of health-related fitness does your one-day Fitness Plan

address and why? _____________________________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________

2. How does your warm up directly relate to your main physical activity

exercises? ____________________________________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________

3. What skill-related fitness components does your plan address and

how does that relate to your selected physical activity? _____________

______________________________________________________________

______________________________________________________________

______________________________________________________________

4. What do you believe you can do to extend your one-day Fitness Plan

to show growth over a two-week period? _________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________

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MIKE CLARK

Head Strength & Conditioning Coach, Washington Redskins

WITH COACH MIKE CLARKOne-on-One

What is the importance of dynamic and static stretching?

“Dynamic stretches are important components of warming up before

your activity. Static stretches are important after you’ve done extremely vigorous activity to help cool down so you don’t get sore.”

Which position group would you say has the most unique warm up regimen before a game?“The offensive line pregame routine includes a medicine ball throw; I would say that’s probably the most unique thing. We like to call those ‘Explosive Med Ball Throws.’ A lot of people call that a workout but for those guys it’s a warm up.”

What are a few benefits of getting and staying active at an early age?“Ultimately, developing the habit of staying active is probably most important. Your sleep pattern will get better. You will be more emotionally stable. You will learn quicker. You will have a better memory. Your skin will look cleaner, better. Your propensity for high blood pressure and other health related issues will go way down. Muscular strength, cardiovascular strength and endurance, body composition, bone density and ligament density all improve.”

What is one challenge you’ve noticed with today’s generation regarding physical activity?“Kids need the chance to just go out, be physically active and play. Opportunities for play have become limited. What I’ve seen in our training of the elite athlete is that we have to create activities to mimic some of the development, what we used to call ‘development play’, because a lot of them aren’t getting that growing up. There’s just a big difference in the physical activity that kids are getting today, compared to previous generations.”

What is an effective way for youth to get active?“Get together with two or three friends every day and choose a different activity to do each day. If one of the things is taking a hike, that’s fine. If one of them is running up flights of stairs, that’s fine. Anything to get moving is great, but don’t always do the same thing. We need aerobic conditioning, anaerobic conditioning and resistance conditioning. I say you have to do at least 60 minutes of vigorous exercise each day.”

COACH CLARK