Health related fitness components

Cardiovascular enduranceMuscular endurance

StrengthFlexibility

SpeedPower

Body composition

CV endurance

‘The ability to provide and sustain energy aerobically’

Endurance is what underpins all aerobic activities, such as running, cycling etc

Maximal oxygen uptake (VO2max)

A key component of CV endurance is VO2max which is ‘the maximal amount of oxygen that can be taken in, transported and consumed by the working muscles per minute’

Factors affecting CV endurance

Proportion of slow twitch muscles fibres

Size and number of mitochondriaSize of myoglobin storesVO2max

Strength

‘The maximum force that can be developed in a muscle or group of muscles during a single maximal contraction’

Types of strength

Maximum strength – requires large force to overcome resistance in single contraction

Elastic strength – overcoming a resistance rapidly yet prepare muscle for sequential contraction of equal force

Strength endurance (muscular) – undergoing repeated contractions without becoming fatigued

Factors affecting strength

Ability to ‘buffer’ lactic acidMuscle fibre type – fast and slow

twitches

Flexibility

‘The range of movement possible at a joint’

Speed

‘The ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance’

Power

‘The amount of work done per unit of time; the product of strength and speed’

How to test health related fitness components

CV endurance – MSFT (bleep test)Muscular endurance – sit up/press up testStrength – handgrip dynamometer or 1

rep maxFlexibility – sit and reach testSpeed – 30m sprint testPower – sergeant or standing broad jump

Homework

Remember to keep up with your glossary

of key terms