components of fitness

• fitness is the ability to meet the demands of your environment
• health is a state of physical emotional and social well being
• exercise is a physical activity done to maintain/improve health or fitness it is non competitive
• performance how well a task is done
• exercise can decrease stress, improve mood, improve health and prevent illness
• exercise has physical emotional and social benefits
• emotional benefits of exercise

  • increase cardiovascular fitness
  • improve strength
  • improve muscular endurance
  • increase flexibility
  • improve body comp
  • improve over all performance
• emotional benefits of exercise-

  • relieve stress
  • psychological changes
  • increase self-esteem
  • confidence
  • help feel good
  • appreciate body image
• social benefits of exercise-

  • mix with other people
  • make new friends
  • develop teamwork skills
• fitness tests monitor progress to see what you need to improve on by comparing results with national averages
• cardiovascular fitness is the ability to exercise your whole body for long periods of time
• muscular endurance is the ability to use voluntary muscles repeatedly wi getting tired
• cardiovascular fitness tests

  • 12 minute cooper run
  • Harvard step test
• muscular endurance tests

  • one minute sit up test
  • one minute press up test
  • one minute squat test
• strength is the amount of force you can exert on a muscle
• flexibility is the range of movement possible at a joint
• muscular strength tests

  • hand grip dynamometer test
• flexibility tests

  • sit and reach
• body composition is the percentage of fat and muscle you have in your body
• body composition

  BMI (body mass index)
• agility test

  • illinois agility run
• agility is the ability to control the movement of the whole body whilst changing position quickly
• balance is being able to keep the body stable when at rest or in motion
• coordination is the ability to use two or more body parts together
• power is the ability to undertake strength performances quickly
• power tests

  • vertical jump
• reaction time is the time between the presentation of a stimulus and the onset of movement
• speed is the rate at which an individual can cover a distance
• speed tests

  • 30m sprint
• principles of training

  • specificity
  • progressive overload
  • overtraining
  • reversibility
  • thresholds of training
  • individual needs
  • FITT
• specificity is matching training to the particular requirements of the sport you play to benefit your performance
• progressive overload is gradually the amount of overload and intensity to improve fitness without injury as the body can adapt
• overtraining is training your body beyond the ability to recover can lead to injury and prevent improvements so you need to ensure adequate rest time is given and set the workload is at the right intensity
• reversibility is losing fitness instead of progressing due to a break in training (injury, holiday, off season)
• thresholds of training is the optimal level to train at
• aerobic training

  60-80% of maximum heart rate
• anaerobic training

  80-90% of maximum heart rate
• individual needs is the training must be related to the athletes age gender and ability
• FITT principle

  • frequency
  • intensity
  • time
  • type
• types of training

  • resistance/ weight
  • interval
  • circuit
  • plyometric
  • continuous
  • fartlek