Components of fitness

• Components of physical fitness

  • Aerobic endurance
  • Muscular endurance
  • Muscular strength
• Components of skill-related fitness

  • Power
  • Agility
  • Reaction time
  • Speed
  • Flexibility
  • Body composition
  • Balance
  • Coordination
• Aerobic endurance is required for the cardiovascular system to keep supplying oxygen and nutrients to the body during events or sports lasting more 30 minutes such as long-distance running
• Muscular endurance is required for the muscles to be able to keep contracting for sports lasting more than 30 minutes such as cycling
• Muscular strength is required for sports and events that require high levels of force such as throwing a shotput
• Power is required for explosive movement such as vaulting in gymnastics or performing a lay up in basketball
• Agility is required for activities that need quick changes of direction such as dodging the opposition in a team game or in freestyle skiing
• Reaction time is required for any activity where a quick decision or response to a stimulus is needed such as a swimmer diving into the pool to start a race
• Speed is required for sports or events requiring fast movement such as 100 m sprint
• Flexibility is required for activities needing a wide range of movement around a joint such as gymnastics or martial arts
• Body composition can be required to perform well in certain sports such as gymnastics requiring low body fat or rugby players having a high muscle mass
• Balance is required for an activity where the person needs to control the distribution of weight or to remain upright and steady such as a gymnast on a balance beam
• Coordination is required for any activity where a person is having to move two or more body parts and can include the use of sporting equipment
• FITT principle


  • Frequency - how many training sessions per week
  • Intensity - how hard? (as a percentage of maximum intensity)
  • Time - how long will the training session last?
  • Type - what type of training method and exercises will be used?
• Part of the process of fitness testing requires the person administering the test to ensure the results are reliable and valid
• Validity


  How accurate a set of results are. That is, do the results really measure what we want them to?
• Reliability


  The ability to repeatedly carry out the same test and expect comparable results each time
• Practicality


  How suitable the test is for the given situation, the person administering the test and the people taking part in the test
• Fitness tests for Aerobic endurance:

  Multi stage fitness test- 20m distance

  Yo-yo test

  Harvard step

  12 minutes cooper run
• Fitness tests for muscular endurance:

  One mineuet press ups

  one minuets sit up

  timed plank
• Fitness tests for flexibility:

  Sit and reach test- measures your flexibility in your hamstrings and lower back

  Calf muscle test

  Shoulder flexibility test- rotate arms till the rope travels over your head.
• Fitness tests for body composition:

  Bmi- body weight÷height2

  Bia- bioelectrical impedance analysis

  Waist to hip ratio-waist ÷ hip
• Fitness tests for agility:

  illinois test- 10m long and 5m wide lie face down at the start

  T test
• Stages of a warm up.

  Pulse raiser- increases blood flow by muscles contracting which generates heat that warms up the muscles.

  Mobiliser- increasing of synovial fluid in the joints by doing dynamic stretches.

  Stretches- static active is when stretching without movement for a short period of time.

  Static passive- is when your stretching with another person or object.
• Fitness methods for aerobic endurance:

  Interval training- exercising at 60-80% max with a recovery period.

  Contionus training- excersing at a constant moderate intensity.

  Fartlek- Contionus training in moderate combined with higher intensity training

  Circuit training- using number of stations with different exercises.
• Fitness methods for power:

  Plymetrics- using maximum force at the fastest time possiable to jump over a box
• Fitness test for balance:

  Static balance- ability to remain upright while being stationary

  Dynamic balance- abillity to remain upright while moving