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Fitness
FITNESSCOMPONENTS
Fitness
Divided into parts called fitness components
Fitness components means types
There are 10 different fitness components
These 10 fitness components are
grouped into two main categories
Health related fitness
Sport related fitness
Health related fitness
General fitness to enjoy a healthy lifestyle
Health related fitness components are:
Aerobic capacity
(stamina) Strength Muscular
enduranceFlexibility Body
composition
Sport related fitness
High level of fitness to play competitive sport
Sport related fitness components are:
Anaerobic capacity(speed)
Power Agility Balance Coordination
Your muscles need energy to contract (shorten) and so produce movements. There are two ways your muscles can make this energy.
Anaerobic energy production
Means without oxygen
When your muscles need quick, explosive energy for activities such as sprints,
jumps or throws.Oxygen is not required so is
called anaerobic.
Aerobic energy production
Means with oxygen
When your muscles need energy for steady-paced,
long activities such as jogging or cycling.
Oxygen is required so is called aerobic.
Health related fitness
Components Definition Examples
Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles.
This means that the muscles of the body need constant oxygen supplied to them over an extended
period.
Running, cycling, swimming, roller-blading, gym floor
classes
Ability of your muscles to produce efforts that are repeated over and over again.
This means that the muscles need to contract and relax many times for the duration of the event.
Paddling, running, swimming
Ability of your muscles to exert a large force several times
Multiple tackles, weight training
Ability of your muscles, ligaments and tendons to stretch to allow large movements.
Gymnastics, kicking, bowling
Your body is made up of different types of muscle, bone and fat tissue.
Sport related fitness
Components Definition Examples
The ability to use rapid movements to get your body moving quickly
over short distances.
100m / 200m sprint, 50m swim,
boxing, soccer
Ability to use strength quickly to produce an explosive effort.
Jump, throw, putt the shot
Ability to control your body position when you are moving or stationary.
Surf, cycle, ski, skate, gymnastics
Your ability to accelerate quickly, dodge, weave and turn.
Most team sports to avoid players
Ability to time your movements so that you perform skills smoothly
and accurately.
Soccer, netball, tennis, cricket
Health related fitness
Components Definition Examples
Aerobic capacity
(Stamina)
Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles.
This means that the muscles of the body need constant oxygen supplied to them over an extended
period.
Running, cycling, swimming, roller-blading, gym floor
classes
Muscular Endurance
Ability of your muscles to produce efforts that are repeated over and over again.
This means that the muscles need to contract and relax many times for the duration of the event.
Paddling, running, swimming
Strength Ability of your muscles to exert a large force several times
Multiple tackles, weight training
Flexibility Ability of your muscles, ligaments and tendons to stretch to allow large movements.
Gymnastics, kicking, bowling
Body composition
Your body is made up of different types of muscle, bone and fat tissue.
Sport related fitness
Components Definition Examples
Anaerobic capacity(Speed)
The ability to use rapid movements to get your body moving quickly
over short distances.
100m / 200m sprint, 50m swim,
boxing, soccer
Power Ability to use strength quickly to produce an explosive effort.
Jump, throw, putt the shot
Balance Ability to control your body position when you are moving or stationary.
Surf, cycle, ski, skate, gymnastics
Agility Your ability to accelerate quickly, dodge, weave and turn.
Most team sports to avoid players
Coordination Ability to time your movements so that you perform skills smoothly
and accurately.
Soccer, netball, tennis, cricket
FITNESSTESTING
Fitness Testing
Is a guide to your fitness at that stage in
your year / life
Each fitness components can be
tested by a certain test
Must try your best on each test or the result
will tell you nothing
Informs you about which components
Need improving(poor results)
Need maintaining at their current level
(good results)
Health related fitness tests
Components Test
Aerobic capacity(Stamina)
Beep test
Muscular Endurance Flexed arm hangPush up tests
Sit up tests
Strength Grip test
Flexibility Sit and reach test
Body composition Body Mass Index (BMI)Weight (kgs) divided by Height squared (metres)
Sport related fitness
Components Test
Anaerobic capacity(Speed)
40m sprint
Power Standing long jump
Balance Stork stand test
Agility Shuttle run, Illinois agility test
Coordination Alternate hand wall toss
TRAININGMETHODS
Training methods
Used to improve your fitness components
Each training method requires you to follow
a special rule to improve.
The training methods are:
Continuous training
Interval training
Circuit training
Resistance (weight) training
Flexibility training
Continuous training
Improves aerobic capacity by making your heart, lungs and muscles work
for long periods of time.
This method involves whole body activities such as running and
swimming.
You must follow the aerobic or FITT formula
FITT
F•Frequency
I•Intensity
T•Time
T•Type
Principle Definition Norms Notes
Frequency How often / how many times you train
3 times a week This is the minimum expectation
Intensity How hard you train 70% - 80% of max heart rate (HR)
220 – age = max HRMeasure pulse at Radial artery (wrist) or Carotoid artery (neck)
Time How long you train 20 continuously Talking and resting does not count
Type Kind of activity/training Swimming, running, cycling, aerobic floor class are the best types
Sports that stop and start too often do not count (tennis squash).Team sports (soccer, b/ball, netball, rugby) are good.
Interval training
Improves anaerobic fitness (strength, power, agility, speed) where periods of
activity are followed by periods of recovery (work interval then rest interval)
This method is good for team sports such as netball, touch, rugby, soccer, basketball,
hockey.
Two sessions a week (+ other training)
Circuit training
Improves strength, power, muscular endurance, agility and
all at the same time.
This method involves 10 different exercises performed in order as
fast as possible.
Three sessions a week With a change in exercises
every 4 weeks
Resistance training
Use of weights or your own body weight to make your muscles work.
Improves strength, power, muscular endurance.
Different formula’s target different componentsHeavy weights = power + strength
Light weights = muscular endurance
Three sessions a week
Flexibility training
Involves taking the muscle to its greatest range and holding this position to develop flexibility.
Use as part of warm up and cool down.Hold each position for a minimum of
30 seconds.
Three sessions a week
Component of fitness Type of training
Aerobic capacity (stamina) Continuous (best) / Circuit
Muscular endurance Circuit / Resistance (light) / Continuous
Strength Circuit / Resistance (heavy) / Interval
Flexibility Flexibility
Power Circuit / Resistance (heavy) / Interval
Balance Interval / Circuit training / Continuous
Agility Interval / Circuit
Coordination Interval / Circuit training / Continuous
Anaerobic capacity (speed) Interval
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