By: Kristina Fragoso

Nine Components of Fitness

The audience I want to target are coaches, athletes, and physical education teachers

If you want to improve and have the highest efficiency and consistent improvements it is important to follow the 9 components of fitness

Intended Audience

1). Strength2). Power3). Agility4). Balance5). Flexibility6). Muscle Endurance7). Cardiovascular Endurance8). Strength Endurance9). Cordination

9 Components of Fitness

HARD WORK! WILL! PAY OFF

These nine components all can be used to get an athlete into great shape for their sport.

All of the components can be used during the actual season, but mostly during the off season.

Why are these Components Important?

What is Strength ?Strength- is the

ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against an antagonist

(bodyfitnesshealth.com)

Strength Training Exercises

Upper Body

Bench pressLat Pull downOverhead PressBicep CurlTriceps Pull down

Lower Body

SquatLeg ExtensionLeg Curl LungesAbdominal Crunch

Very Important

What is Power?Power- ability to

release maximum force in the shortest period of time. Power= force (x) speed. It is the combination of strength and speed

Example:

Baseball throw, pole volting, and boxing punch

(bodyfitnesshealth.com)

Plyometric Exercises are highly effective forms of power training

Plyometric exercises- refers to exercises that enables a muscle to reach maximum force in the shortest possible time. (www.sport-fitness-advisor.com)

Power Training Exercises

Intense Work Out!!

Agility- the ability of a person to change positions in space or to change directions quickly and effectively

Example: agility ladder

What is Agility?

T-drillFunnel DrillTennis Ball DropFigure 8Square Drill

See for explanation:http://www.1speedtraining.com/agility-drill.ht

ml

Agility Training Exercises

Balance – ability of a person to control human body or to maintain equilibrium under static and dynamic conditions

(bodyfitnesshealth.com

Example: Skating, skiing, or handstand etc…

What is Balance?

Airex Balance Beam Training ExerciseAirex Balance Pad Training ExerciseBalance Steps Training ExerciseFoam Roller Training ExerciseReebok Core Board Training Exercise

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=100

Balance Training Exercises

Flexibility- ability of a muscle to perform movements with large range of motion

(bodyfitnesshealth.com)

Example: stretching, sit and reach

What is flexibility?

Flexibility Training Exercises Dynamic Flexibility- dynamic

movements over range of movements. Ex: twisting or walking lunges

Static Active Flexibility- stretching an antagonist muscle by tension or agonist muscle. Ex: holding one leg up as high as possible

Static Passive Flexibility- holding a stretch using body weight or external force Ex: holding one leg out but rest it on a chair

http://www.sport-fitness-advisor.com/flexibilitytraining.html

Muscle Endurance- is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

What is Muscle Endurance?

Muscle Endurance ExercisesPush ups

Pull ups

Abdominal Workouts

Leg workouts

Cardiovascular Endurance- ability of the heart, lungs, and blood vessels to transport oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

Good Cardiovascular endurance will benefit in: *increased heart size *Better Blood Flow & distribution *lowered Blood Pressure (www.answer fitness.com)

What is Cardiovascular Endurance?

Biking Skating BladingRunningSwimmingSprintingHigh Intensity Activities

Cardiovascular Endurance Exercises

Strength Endurance- ability to resist a force over time or to make repeated muscle contractions against a force

What is Strength Endurance?

Muscular Strength Exercises should be based on 3 things:

*body Weight *Machine Weight *Free Weights

-Body weight exercises- push ups, pull ups,-Machine Weights- help to isolate specific

muscles-Free Weights- allow for controlled resistance

Strength Endurance Exercises

Coordination- coordination in fitness refers to your ability to perform smooth and controlled complex movements with ease.

(www.livestrong.com)

What is Coordination?

Enhance coordination by : * Perform particular movements faster * Increase number of obstacles * Alter size and weight of object * Performing the activity on a different

surface

Coordination Exercises

Coordination

All of these nine components of fitness all correlate with each other.

Working at all of the components and becoming stronger in all aspects, an athlete will becoming stronger, faster, and better athlete

Conclusion