PATHFIT

• Components of Skill-Related Fitness

  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
  • Reaction Time • Accuracy
• Agility


  The ability to change and control the direction and position of the body while maintaining a constant, rapid motion
• Agility


  • Changing directions to hit a tennis ball
• Balance


  The ability to control or stabilize the body when a person is standing still or moving
• Balance


  • In-line skating
• Coordination


  The ability to use the senses together with body parts during movement
• Coordination


  • Dribbling a basketball, hand-eye coordination
• Speed


  The ability to move your body or parts of your body swiftly
• Speed


  • A basketball player making a fast break to perform a lay-up, a tennis player moving forward to get to a drop shot, a football player out running the defense to receive a pass
• Power


  The ability to move the body parts swiftly while applying the maximum force of the muscles
• Power


  • Fullbacks in football muscling their way through other players and speeding to advance the ball, volleyball players getting up to the net and lifting their bodies high into the air
• Reaction Time


  The ability to reach or respond quickly to what you hear, see, or feel
• Reaction Time


  • An athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball
• Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life
• Components of Physical Fitness

  • Health Components
  • Skill Components
• Health Components


  • Cardiovascular Fitness
  • Muscular Strength and Endurance
  • Flexibility
  • Body Composition
• Skill Components


  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
  • Reaction Time
• Skilled athletes typically excel in all six skill-related fitness components
• The purpose of this activity is to help you gain an understanding of what happens to your heart rate when you perform activities to develop the six components of skill-related fitness
• Overload


  A body system must be exercised at a level beyond which it is presently accustomed
• Overload


  1. Changing the speed of the activity

  2. Increasing the resistance

  3. Increasing sets or reps

  4. Changing training method

  5. Increasing overall time of session

  6. Decreasing rest between sets
• FITT principles


  • Frequency: how often we train
  • Intensity: how hard our sessions are
  • Time: how long our sessions are
  • Type: what we include in our sessions
• Specificity


  An individual must evaluate the specific type of workout that will increase the likelihood of physical activity and fitness goal achievement. Our training must be specific to the sport.
• Reversibility


  If an individual stops exercise the body returns to its initial level of fitness. This can happen in a relatively short time after you stop training, which can be frustrating.
• Individuality


  Athletes respond in their own individual way to training. Individual differences must be factored in when designing an athlete's training program.
• Recovery


  Rest is required for the body to recover from the training and allow adaptation. An inadequate amount of rest may lead to overtraining.
• Progressive overload


  To make progress, an overload must be applied. An overload that is increased too rapidly may result in injury or muscle damage. Continual stress on the body and constant overload can result in "overtraining" and possible injury. You should not train hard all the time!
• Signs of overtraining


  • Elevated morning resting pulse
  • Weight loss that is rapid and persistent
  • Loss in quantity and quality of sleep
  • Chronic fatigue
  • Irritability
  • Decreases interest
  • Reduced speed, strength, and endurance
  • Slow reflexes
  • Poor performance (not only on the hill but at work)
• Jumping rope


  Skipping rope is an inexpensive, lightweight, and space-efficient material that is accessible to everybody.
• Proper measurement of jumping rope

  To find out if a jump rope is the right length for you, step on the center of the rope and pull it taut. The ends of the rope should reach your armpits (not counting the handles).
• What jumping rope does to your body

  • It can increase your cardiorespiratory fitness, build stronger bones and muscles, and improve your balance and coordination.
• How beginners can start jumping rope

  You don't need any baseline skills to jump rope. All you need is a properly sized rope, an appropriate surface, comfortable clothes, and a little beginner know-how on proper form.
• Physical benefits of jumping rope

  • Boost heart health
  • Improve coordination
  • Build and maintain bone density
  • Improve running speed
  • Help ease anxiety
• Mental benefits of jumping rope


  • Meditative
  • Improve spatial awareness
  • Old-fashioned fun
• Basic jumping rope drills

  • Basic bounce
  • Side to side
  • Front back
  • Jump jacks
  • Front straddle
  • Single leg
• Anatomical position


  The person is upright, with arms down and palms to the front
• Non-locomotor/stabilization skills


  • bracing the core
  • breathing
  • dead bug series (lumbopelvic)
  • hip bridge
  • rolling
  • press up
  • downward dog
  • scapular protraction & retraction
  • plank series
  • squat series
• Anatomical movements


  The act or instance of moving the bodily structures or as the change of position in one or more of the joints of the body
• Anatomical movements


  • Pronation
  • Inversion
  • Eversion
  • Dorsiflexion
  • Lateral flexion
  • Hyperextension
  • Flexion
  • Extension
  • Abduction
  • Adduction
  • Rotation
  • Circumduction
  • Supination
  • Depression
  • Elevation
  • Plantar flexion
  • Protraction
  • Retraction
  • Opposition
  • Reposition
• Supine position


  Lying horizontally with the face and torso facing up, as opposed to the prone position, which is face down