Fitness Components.

Aerobic Energy Your muscles need energy for steady-paced,

long-lasting activities such as jogging and cycling

Because the activities are long lasting the muscles have time to use their stores of carbohydrates and fats taken from the food you have eaten, and combine them with the oxygen you breath in to make the energy

Aerobic Energy = with oxygen

Energy Production

Anaerobic Energy: When your muscles need quick, explosive

energy for sprints and jumps they either use the chemicals stored in your muscles or the energy from the breakdown of the carbohydrates you have eaten.

Anaerobic energy = no oxygen Using this type of energy often leaves you

feeling sore, because it leaves a toxic waste called lactic acid in your muscles for a period of time

Energy Production continued...

Everyone uses the term ‘fit’ to describe people that can perform physical activity without getting tired but there are different types of fitness and you may have a specific type of fitness but be unfit in other areas.

Fitness Components

Muscular strength Muscular power Local (muscular) endurance Aerobic (cardio-respiratory) capacity Anaerobic capacity (speed) Flexibility Agility Balance Coordination Body composition

The various components of fitness are:

FITNESS

Aerobic capacity Coordination

Agility

Balance

Muscular PowerAnaerobic

Capacity (speed)

Body Composition

Local (muscular) endurance

Muscular strength

Flexibility

Health Related Fitness Components

Sport Related Fitness Components

Aerobic (cardio-respiratory) Capacity

Muscular Power

Muscular Strength Agility

Local Muscular Endurance Anaerobic Capacity (speed)

Flexibility Balance

Body Composition Coordination

Definition:

The force that a muscle or group of muscles can exert against a resistance in a single maximal contraction.

Strength is the ability to perform an action that requires large amounts of force and can only be completed a maximum of 10 consecutive times.

Muscular Strength

Sports requiring strength: Weight Lifting Tackling in rugby or football Jostling for position in basketball or soccer Gripping a golf club or tennis racquet when

hitting the ball

Fitness Tests: Chin ups Hand grip dynamometer 3 RM bench press

Muscular Strength continued...

Definition:

The ability to use strength quickly to produce an explosive effort.

Power depends on a trade-off between strength and power

Slow contractions produce maximum force, but quick contractions don’t allow the time to develop large force so maximum power is produced when speed and force of the contraction are about 35% of maximum

Muscular Power

Sports Requiring power: Throwing events Jumping events (long and triple) Sprint starts Dunking and kicking a ball

Fitness tests: Standing long jump test Vertical jump test

Muscular Power continued...

Definition:

The ability of a muscle to perform continuous contractions over a long period of time at less than maximum effort

Local fatigue not general exhaustion is the limiting factor

It involves actions that can be repeated 30 or more times without rest

Muscular Endurance

Sports requiring endurance: Paddling a canoe Distance swimming Jogging Gripping a tennis racquet for a whole set

Fitness Tests: 30sec maximum push-up test 1min maximum sit-up test

Muscular Endurance continued....

Definition:

The most important component of fitness because it is the foundation that all of the other fitness components depend on

The ability of the body to supply oxygen to the working muscles over a period of time, while resisting the onset of fatigue

Aerobic (cardio-respiratory) Capacity / Stamina

Sports requiring aerobic capacity: Distance cycling Distance running Distance swimming

Fitness Tests: Beep test 1.6km run

Aerobic (cardio-respiratory) Capacity / Stamina continued...

Definition:

The ability to put body parts into motion quickly and to sustain high intensity efforts

Short activities requiring rapid explosive movements

It is closely related to both strength and power because activities needing speed usually need strength and power

Anaerobic Capacity (speed)

Sports requiring anaerobic capacity: 100m, 200m sprint 50m, 100m swim Speed skating Javelin Jumping events

Fitness Tests: 60sec bicycle test 40m sprint

Anaerobic Capacity (speed) continued...

Definition:

The ability of your muscles, ligaments and tendons to stretch so that your joints allow large movements

It can also be called mobility Flexibility can be improved through regular

stretching of the muscles

Flexibility

Sports requiring flexibility: Gymnastics Hurdling High jump Karate

Fitness Tests: Sit and Reach Trunk hyperextension

Flexibility continued...

Definition:

The ability to change the position of the body quickly and precisely and still keep your balance

You must be able to accelerate quickly, turn, dodge and weave.

Agility relies on anaerobic capacity (speed) and also requires muscular power and flexibility

Agility

Sports requiring agility: Team sports Boxing Wrestling Dance Gymnastics

Fitness Tests Illinois agility run Semo agility run

Agility continued...

Definition:

The ability to keep control of your body position while you are stationary or moving

You are keeping your balance if you do not fall over or fall off a piece of equipment

Sports requiring balance: Gymnastics Surfing Skating

Balance

Fitness Tests:•Stork stand

Definition:

The ration of fat to non fat components in the body

3 categories of body type:Endomorph – Round and soft with minimal

muscleMesomorph – Triangular and hard with great

muscle definitionEctomorph – Linear, appearing fragile with

small bones and thin muscles

Body Composition

Body Composition continued...

Ectomorph Endomorph

Mesomorph

Which fitness components are most important for carrying out each of the following sports?

Marathon Dancing Tennis Soccer Netball Rock climbing Body Building Basketball Surfing Softball

Activity

The End