Fitness

FITNESSCOMPONENTS

Fitness

Divided into parts called fitness components

Fitness components means types

There are 10 different fitness components

These 10 fitness components are

grouped into two main categories

Health related fitness

Sport related fitness

Health related fitness

General fitness to enjoy a healthy lifestyle

Health related fitness components are:

Aerobic capacity

(stamina) Strength Muscular

enduranceFlexibility Body

composition

Sport related fitness

High level of fitness to play competitive sport

Sport related fitness components are:

Anaerobic capacity(speed)

Power Agility Balance Coordination

Your muscles need energy to contract (shorten) and so produce movements. There are two ways your muscles can make this energy.

Anaerobic energy production

Means without oxygen

When your muscles need quick, explosive energy for activities such as sprints,

jumps or throws.Oxygen is not required so is

called anaerobic.

Aerobic energy production

Means with oxygen

When your muscles need energy for steady-paced,

long activities such as jogging or cycling.

Oxygen is required so is called aerobic.

Health related fitness

Components Definition Examples

Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles.

This means that the muscles of the body need constant oxygen supplied to them over an extended

period.

Running, cycling, swimming, roller-blading, gym floor

classes

Ability of your muscles to produce efforts that are repeated over and over again.

This means that the muscles need to contract and relax many times for the duration of the event.

Paddling, running, swimming

Ability of your muscles to exert a large force several times

Multiple tackles, weight training

Ability of your muscles, ligaments and tendons to stretch to allow large movements.

Gymnastics, kicking, bowling

Your body is made up of different types of muscle, bone and fat tissue.

Sport related fitness

Components Definition Examples

The ability to use rapid movements to get your body moving quickly

over short distances.

100m / 200m sprint, 50m swim,

boxing, soccer

Ability to use strength quickly to produce an explosive effort.

Jump, throw, putt the shot

Ability to control your body position when you are moving or stationary.

Surf, cycle, ski, skate, gymnastics

Your ability to accelerate quickly, dodge, weave and turn.

Most team sports to avoid players

Ability to time your movements so that you perform skills smoothly

and accurately.

Soccer, netball, tennis, cricket

Health related fitness

Components Definition Examples

Aerobic capacity

(Stamina)

Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles.

This means that the muscles of the body need constant oxygen supplied to them over an extended

period.

Running, cycling, swimming, roller-blading, gym floor

classes

Muscular Endurance

Ability of your muscles to produce efforts that are repeated over and over again.

This means that the muscles need to contract and relax many times for the duration of the event.

Paddling, running, swimming

Strength Ability of your muscles to exert a large force several times

Multiple tackles, weight training

Flexibility Ability of your muscles, ligaments and tendons to stretch to allow large movements.

Gymnastics, kicking, bowling

Body composition

Your body is made up of different types of muscle, bone and fat tissue.

Sport related fitness

Components Definition Examples

Anaerobic capacity(Speed)

The ability to use rapid movements to get your body moving quickly

over short distances.

100m / 200m sprint, 50m swim,

boxing, soccer

Power Ability to use strength quickly to produce an explosive effort.

Jump, throw, putt the shot

Balance Ability to control your body position when you are moving or stationary.

Surf, cycle, ski, skate, gymnastics

Agility Your ability to accelerate quickly, dodge, weave and turn.

Most team sports to avoid players

Coordination Ability to time your movements so that you perform skills smoothly

and accurately.

Soccer, netball, tennis, cricket

FITNESSTESTING

Fitness Testing

Is a guide to your fitness at that stage in

your year / life

Each fitness components can be

tested by a certain test

Must try your best on each test or the result

will tell you nothing

Informs you about which components

Need improving(poor results)

Need maintaining at their current level

(good results)

Health related fitness tests

Components Test

Aerobic capacity(Stamina)

Beep test

Muscular Endurance Flexed arm hangPush up tests

Sit up tests

Strength Grip test

Flexibility Sit and reach test

Body composition Body Mass Index (BMI)Weight (kgs) divided by Height squared (metres)

Sport related fitness

Components Test

Anaerobic capacity(Speed)

40m sprint

Power Standing long jump

Balance Stork stand test

Agility Shuttle run, Illinois agility test

Coordination Alternate hand wall toss

TRAININGMETHODS

Training methods

Used to improve your fitness components

Each training method requires you to follow

a special rule to improve.

The training methods are:

Continuous training

Interval training

Circuit training

Resistance (weight) training

Flexibility training

Continuous training

Improves aerobic capacity by making your heart, lungs and muscles work

for long periods of time.

This method involves whole body activities such as running and

swimming.

You must follow the aerobic or FITT formula

FITT

F•Frequency

I•Intensity

T•Time

T•Type

Principle Definition Norms Notes

Frequency How often / how many times you train

3 times a week This is the minimum expectation

Intensity How hard you train 70% - 80% of max heart rate (HR)

220 – age = max HRMeasure pulse at Radial artery (wrist) or Carotoid artery (neck)

Time How long you train 20 continuously Talking and resting does not count

Type Kind of activity/training Swimming, running, cycling, aerobic floor class are the best types

Sports that stop and start too often do not count (tennis squash).Team sports (soccer, b/ball, netball, rugby) are good.

Interval training

Improves anaerobic fitness (strength, power, agility, speed) where periods of

activity are followed by periods of recovery (work interval then rest interval)

This method is good for team sports such as netball, touch, rugby, soccer, basketball,

hockey.

Two sessions a week (+ other training)

Circuit training

Improves strength, power, muscular endurance, agility and

all at the same time.

This method involves 10 different exercises performed in order as

fast as possible.

Three sessions a week With a change in exercises

every 4 weeks

Resistance training

Use of weights or your own body weight to make your muscles work.

Improves strength, power, muscular endurance.

Different formula’s target different componentsHeavy weights = power + strength

Light weights = muscular endurance

Three sessions a week

Flexibility training

Involves taking the muscle to its greatest range and holding this position to develop flexibility.

Use as part of warm up and cool down.Hold each position for a minimum of

30 seconds.

Three sessions a week

Component of fitness Type of training

Aerobic capacity (stamina) Continuous (best) / Circuit

Muscular endurance Circuit / Resistance (light) / Continuous

Strength Circuit / Resistance (heavy) / Interval

Flexibility Flexibility

Power Circuit / Resistance (heavy) / Interval

Balance Interval / Circuit training / Continuous

Agility Interval / Circuit

Coordination Interval / Circuit training / Continuous

Anaerobic capacity (speed) Interval