components of fitness

• define health

  a state of complete emotional, physical and social wellbeing- not just the absence of disease or infirmity
• define fitness

  the ability to meet the demands of the environment
• define exercise


  physical activity that maintains or improves health or fitness
• what is the primary goal of exercise?

  • to maintain or improve health
  • to maintain or improve fitness

  not just for competitive purposes
• define performance

  how well a task is completed
• describe the relationship between fitness, exercise and health

  exercise improves fitness and improved fitness leads to improved physical health
• describe the relationship between fitness and performance

  increased fitness allows increased performance, as athletes are fit for the demands of their sport
• describe the relationship between performance and health

  increased health improves performance as an athlete becomes happier and more focused
• define muscular endurance

  the ability to use voluntary muscles many times without getting tired
• define flexibility

  the range of motion at a joint
• define reaction time

  the time between the presentation of a stimulus and the onset of movement
• define body composition

  the percentage of body weight that is muscle, fat or bone
• define muscular strength

  the amount of force a muscle can exert against a resistance
• define agility

  the ability to control the movement of the whole body and change position quickly
• define speed

  the rate at which an individual can perform a movement or cover a distance
• define power

  the ability to undertake strength performances quickly
• define coordination

  the ability to use two or more body parts together
• define cardiovascular fitness

  your ability to exercise your whole body for long periods of time, sometimes called stamina or aerobic endurance
• components of fitness needed for a marathon runner

  • cardiovascular fitness
  • muscular endurance
• components of fitness needed for a synchronised swimmer

  • flexibility
  • coordination
  • agility
• components of fitness needed for a discus thrower

  • power
• components of fitness needed for a football player who is dribbling

  • agility
• what are the tests for muscular endurance ?

  • 1 minute sit ups
  • 1 minute press ups
• what is the test for flexibility ?

  • sit and reach test
• what is the test for reaction time ?

  • ruler drop test
• what is the test for strength ?

  • hand grip dynamometer test
• what is the test for power?

  • vertical jump test
• what is the test for agility ?

  • Illinois agility test
• what is the test for speed?

  • 30m sprint
• what is the test for cardiovascular fitness ?

  • 12 minute cooper run
• what is the test for muscular endurance ?

  • Harvard step test
• what are the different types of training ?

  • continuous
  • fartlek
  • circuit
  • interval
  • plyometrics
  • weight/resistance
• what is continuous training?

  • steady training
  • heart rate should not be very high but in the target zone for aerobic fitness
  • sessions usually last for around 15 minutes
  • most suitable for improving cardiovascular fitness
• what is fartlek training?

  • combination of fast and slow running
  • suitable for games such as football, as it includes short bursts of activity
  • include sprints of varying distance
  • includes training on different terrains
• advantages of continuous training

  • improves aerobic fitness
  • inexpensive
  • can be done individually or in a group
  • suitable for improving health and fitness
  • adapted to individual needs
  • wide range of activities can be used (cycling, running, swimming)
  • can be adapted to use the FITT principle
• disadvantages of continuous training

  • does not improve anaerobic fitness
  • some people would find it boring
  • outdoor training can be dependent on the weather
• advantages of fartlek training

  • can be done over a variety of terrains
  • can include hill work (up and down hills)
  • can include repetitions
  • programmes can be flexible
  • rest periods can be included
  • suited to most games (rugby, football, netball etc)
• disadvantages of fartlek training

  • may not be enough suitable terrain nearby
  • individual needs need to be highly motivated
  • coach may not be able to monitor the training
  • outdoor training can be dependent on the weather
• what is circuit training?

  • primarily improves muscular endurance, cardiovascular fitness an circulo-respiratory fitness
  • involves a number of exercises
  • develops general fitness
• advantages of circuit training

  • can combine muscular endurance, power, speed and cardiovascular fitness effectively within one session
  • a good source of training for all-round fitness
  • includes both aerobic and anaerobic activities