PE - Components of fitness (P1)

• Cardiovascular Endurance


  The ability to continue exercising while getting energy for muscular movement from aerobic respiration
• Cardiovascular Endurance


  1. Your heart and lungs work together to keep your muscles supplied with oxygen

  2. Your muscles can then get energy from aerobic respiration

  3. The harder you work your muscles, the more oxygen they need
• Cardiovascular Endurance


  • If you have a high level, your body is able to supply the oxygen that your muscles need to do moderately intense, aerobic, whole-body exercise for a long time
  • It is particularly important for endurance sports like long-distance running or cycling
• Muscular Endurance


  The ability to repeatedly use muscles over a long time, without getting tired
• Muscular Endurance


  • It is important in any physical activity where you're using the same muscles over and over again, like in racquet sports
  • It is also important towards the end of any long-distance race for rowers and cyclists
• Strength


  The maximum amount of force that a muscle or muscle group can apply against a resistance
• Strength


  • It is important in sports where you need to lift, push or pull things using a lot of force, like weightlifting and judo
  • It is also important in sports that require you to hold your own body weight, like gymnastics
• Maximal Strength


  The most amount of force a muscle group can create in a single moment
• Explosive Strength


  A muscle's strength used in a short, fast burst
• Speed


  The rate at which someone is able to move, or to cover a distance in a given amount of time
• Speed


  • It is important in lots of activities, from the obvious like a 100m sprint, to the less obvious like the speed a hockey player can swing their stick to whack a ball across the pitch
• Power


  Being able to exert as much strength as possible in the shortest time possible (strength x speed)
• Power


  • It is important for throwing, hitting, sprinting and jumping, like in the long jump
• Flexibility


  The amount of movement possible at a joint
• Flexibility


  • It reduces the likelihood of injuries, improves performance in some sports, and improves posture and efficiency in other sports
• Agility


  The ability to change body position or direction quickly and with control
• Agility


  • It is important in any activity where you've got to run about, changing direction all the time, like football or hockey
• Balance


  The ability to stay upright and in control of any movement
• Balance


  • It is crucial for nearly every physical activity, especially those that involve changing direction quickly
• Coordination


  The ability to use two or more parts of the body together, efficiently and accurately
• Coordination


  • Hand-eye coordination is important in sports that require precision, like hitting a ball in tennis
  • Limb coordination allows you to perform smooth and efficient movements, like running
• Reaction Time


  The time taken to move in response to a stimulus
• Reaction Time


  • It is important in many sports and activities, as you need to be able to react quickly to things like a starter gun, a pass in football, or a serve in tennis
  • Having fast reactions can effectively give you a head start
• Fitness testing helps identify strengths and weaknesses
• Fitness Testing


  1. Fitness tests are designed to measure specific components of fitness

  2. You can use fitness testing to measure your level of fitness before starting training programs, to monitor progress, and to compare with national averages
• Fitness tests


  Measure specific components of fitness
• It's important to choose the right fitness test for the specific component you're interested in, otherwise the test is meaningless
• Fitness testing


  • Can be used to measure your level of fitness before starting training programs
  • Can be carried out throughout a training programme to monitor your progress and see whether or not the training is working
• The data from each of these fitness tests can be compared with national averages
• Fitness tests


  • Grip dynamometer test
  • Cooper 12-minute run/walk test
  • Multi-stage fitness test (MSFT)
  • Grip strength dynamometer test
  • One repetition maximum (1RM) - maximal strength
  • Sit-up and press-up tests - muscular endurance
  • 30m sprint test - speed
  • Illinois agility run test - agility
  • Stork stand test - balance
  • Ruler drop test - reaction time
  • Standing jump test - power
  • Vertical jump test - power
  • Sit and reach test - flexibility
  • Wall throw test - coordination
• To remember the names of these fitness tests, think about the action involved - for speed you sprint, for agility you run changing direction, and for balance you stand on one leg like a stork
• The further you run/walk in the Cooper 12-minute run/walk test, the better your cardiovascular endurance
• The higher the level and number of shuttles completed in the multi-stage fitness test (MSFT), the better your cardiovascular endurance
• The higher the score on the grip strength dynamometer test, the stronger your grip
• The heavier the weight you can lift in the one repetition maximum (1RM) test, the stronger the muscle group
• The higher the number of sit-ups or press-ups you can do in a minute, the better your muscular endurance
• The shorter the time it takes you to complete the 30m sprint test, the quicker you are
• The shorter the time it takes you to complete the Illinois agility run test, the more agile you are
• The longer you can hold the stork stand position, the better your balance
• The smaller the distance the ruler falls before you catch it in the ruler drop test, the quicker your reaction time