fitness components

• fitness components

  • aerobic power
  • agility
  • anaerobic capacity
  • balance
  • body composition
  • coordination
  • flexibility
  • muscular endurance
  • muscular strength
  • muscular power
  • reaction time
  • speed
• What is aerobic power?

  The maximum rate of energy produced aerobically from the aerobic system
• At what age does aerobic power typically peak?

  Aerobic power typically peaks at age 25
• How does gender affect aerobic power?

  Males have larger bodies and muscles, leading to increased O2 consumption and higher aerobic power
• What is the relationship between slow twitch fibres and aerobic ATP production?

  An increase in slow twitch fibres leads to an increase in aerobic ATP production
• How does the lactate inflection point (LIP) affect ATP production?

  An increase in LIP leads to an increased rate of ATP production
• What does an increase in VO2 max indicate about ATP production?

  An increase in VO2 max indicates an increase in the rate of ATP production
• How does aerobic training affect ATP resynthesis?

  An increase in aerobic training leads to an increased rate of aerobic ATP resynthesis
• What are some fitness tests used to measure aerobic power?

  • VO2 max treadmill test
  • Multi-stage fitness test
  • Yo-yo intermittent fitness test
  • Cooper’s 12 minute run test
  • 2.4km run test
  • Rockport 1.6km walking test
  • Harvard step-test
  • VO2 max Astrand-Rhyming cycle ergometer test
• agility

  ⭐: the ability to change body position quickly and accurately, and to maintain balance while moving at speed

  • Factors
  • Speed: run faster = can change directions faster
  • Centre of gravity: lower centre of gravity = maintain balance easier
  • Age: peak = 25
  • Gender: males are more powerful = change direction faster
  • Flexibility: more flexible = change directions easier
  • Fibre type: ↑fast twitch = greater speed = faster change in direction
  • Fitness tests
  • Semo agility test
  • Illinois agility test
  • 5-0-5 agility test
• anaerobic capacity

  ⭐: the total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP-PC system and anaerobic glycolysis system)

  • Factors
  • Age: peak = 30
  • Gender: males have larger muscles = tolerate more lactate + store more PC & ATP
  • Lactate tolerance: ↑lactate tolerance = ↑anaerobic capacity (more metabolic byproducts can be tolerated = more/longer high intensity efforts)
  • Fibre type: ↑fast twitch = ↑anaerobic energy production
  • Fitness tests
  • Phosphate recovery test
  • 30-second wingate test
  • Repco peak power test
• balance

  ⭐: ability to control equilibrium while moving or stationary

  • Factors
  • Centre of gravity: lower centre of gravity = ↑ stability = ↑ balance
  • Line of gravity: through base of support = ↑ stability = ↑ balance
  • Base of support: wider = ↑ stability = ↑ balance
  • Friction: ↑ friction = ↑ stability = ↑ balance
  • Mass: ↑ mass = ↑ stability = ↑ balance
  • Fitness tests: NA
• body composition

  ⭐: relative proportion of bones, muscles and fat in the body

  • Factors
  • Diet + physical activity levels: positive energy balance (energy input > energy output) = greater body fat
  • Gender: women = ↑fat storage, men = ↑muscles
  • Age: greater age = ↑fat content
  • Genetics: inherit similar body shape to parents
  • Fitness tests
  • BMI
  • Skinfolds measurement
• coordination

  ⭐: ability to use body sense to execute motor skills smoothly + accurately

  • Factors
  • vision/hearing: poor vision + hearing = ↓coordination (likely)
  • Stage of development: earlier stage = ↓ coordination
  • Fitness tests: NA
• What is flexibility in the context of joint movement?

  Ability to move a joint through a full motion in a fixed position (static) or while moving (dynamic)
• How does joint structure affect flexibility?

  Ball and socket joints (like shoulder/hip) allow more range of motion than hinge joints (like elbow)
• What impact does scar tissue or injury have on flexibility?


  More connective tissue around a joint can limit the range of motion
• How does muscle temperature influence flexibility?

  Increased muscle temperature leads to a greater range of motion
• How does age affect flexibility?

  Younger individuals tend to have greater flexibility
• Which gender is generally more flexible?

  Females are generally more flexible than males
• What are some fitness tests used to measure flexibility?

  • Trunk flexion (sit-and-reach) test
  • Trunk rotation test
  • Groin flexibility test
  • Shoulder and wrist elevation test
  • Trunk and neck extension test
  • Ankle extension/dorsiflexion test
  • Shoulder rotation test
• muscular endurance

  ⭐: ability of a muscle or muscle groups to repeatedly contract against a resistance of an extended period of time in the face of fatigue

  • Factors
  • Gender: males typically = greater endurance (larger bodies + muscles = ↑O2 consump. = ↑ muscle endurance)
  • Fibre type: ↑slow twitch = ↑ ability to resist fatigue = ↑endurance
  • Lactate tolerance: ↑LIP = ↑ aerobic rate of energy production
  • Fitness tests
  • 60-second push-up test
  • 30-second sit-up test
  • Curl-up (crunch) test
  • Pull-up/modified pull-up test
  • Flexed arm hang test
• What is muscular strength defined as?

  The peak force that a muscle can develop in one maximal effort
• How does age affect muscular strength?

  Peak muscular strength is typically reached between the ages of 20-30
• What is the relationship between muscle fiber type and strength potential?

  An increase in the percentage of fast twitch fibers leads to an increase in strength potential
• How does temperature influence muscular strength?

  Warmed up muscles have a greater ability to create strength than un-warmed muscles
• What is the effect of muscle cross-section size on strength potential?

  An increase in the size of the muscle cross-section leads to an increase in strength potential
• How does the speed of contraction affect the force a muscle can create?

  The more slowly a muscle contracts, the more force it can create
• How does gender influence muscular strength?

  Males generally have greater muscle mass, leading to greater absolute strength
• muscular power

  ⭐: the ability of a muscle of group of muscles to exert a maximum amount of force in the shortest period of time

  • Factors
  • Age: peak = 20-30
  • Fibre: ↑% fast twitch = ↑ power + speed potential
  • Muscle cross section: larger = ↑ power + speed potential
  • Gender: males - greater muscle mass = greater speed + power
  • Flexibility: ↑ flexibility/stride/stroke length of a muscle = ↑speed
  • Fitness tests
  • Vertical jump
  • Standing long jump
  • Seated basketball throw
  • Magaria-Kalamen stair sprint test
• What are some common fitness tests for measuring muscular strength?

  • 1-RM (bench press, back squat, leg press)
  • Grip strength dynamometer
  • Push-pull dynamometer
  • Seven-stage abdominal strength test
• reaction time

  ⭐: the time taken for the body to respond to a stimulus

  • Factors
  • Age: peak = 20-30
  • Number of cues: ↑no. of cues = more difficult decision = ↓ reaction time
  • Strength of cue: ↑strength of cue = more easily detected = better reaction time
  • Fitness tests: NA
• speed

  ⭐: the ability to move the whole body or parts of the body from one place to another in the shortest possible time

  • Factors
  • Age: peak = 20-30
  • Fibre: ↑% fast twitch = ↑speed potential
  • Muscle cross section: larger = ↑ speed potential
  • Gender: males - greater muscle size + mass = ↑speed potential
  • Flexibility: ↑flexibility/stride/stroke length of muscle = ↑speed potential
  • Fitness tests
  • 20m sprint test
  • 35m sprint test
  • 50m sprint test

  *select the distance based on the relevant distance ran in activity analysis