THE FITNESS COMPONENTS

Fitness Components

• HEALTH RELATED:

The components that you need to be able to perform everyday tasks.

Below average results in these components can compromise or affect your health and ability to get through each day.

Fitness Components

• PERFORMANCE RELATED:

• The components that are needed for success in particular physical activities and sport.

• Note: Most of the H-R components are also needed here.

FITNESS COMPONENTS

Health Related: Performance Related

Cardio respiratory Endurance (Aerobic Pwr)

Speed

Muscular Strength and Power Agility

Local Muscular Endurance (LME)

Balance

Flexibility Coordination

Body Composition Reaction Time

Cardio-Respiratory Endurance

• Also known as Aerobic Power (need Oxygen)• Capacity of body to keep up continuous

physical activity over an extended period of time

• Your test: Beep Test• Requires efficient function of Lungs and Heart• Required for: Hockey, Soccer, Football (on

ball) distance athletes – cyclists, rowers, runners.

Muscular Strength

• Ability of muscle to exert a single maximal force, to overcome resistance

• Resistance can be: body part, whole body (opponent) or item external to body.

• Your Test: Grip strength test.• Heavier the weight muscle can lift, or resistance it

can overcome, the more strength it is said to have.• Needed in all sports where maintaining body

position is vital. Weightlifting.

Muscular Power

• Combination of strength and speed• A powerful movement achieved as quickly

as possible, while imparting as much strength as possible.

• Needed for jumping and throwing movements.

• Your test: Vertical Jump, Standing Jump, Basketball Throw

Local Muscular Endurance (LME)

• Ability of a muscle or group of muscles to sustain or repeat a force over a period of time.

• LME can be increased by increasing the time the force is sustained.

• Required in many sports – crucial in team games and long duration events

• Your Test: Curl up test. Push ups on chair.

Flexibility

• Range of movement about a joint

• Varies from joint to joint.

• Athletes need good flexibility – reduces stiffness, soreness and chance of injury.

• Provides freedom of movement in almost any sporting action.

• Your Test: Sit and Reach test

Body Composition

• The ratio of fat to non-fat components in the body.• FAT: • Essential – around organs (heart)• Storage – fat cells around body• NON-FAT:• Lean body weight – muscle, bones and organs• Altered by – activity level and diet (amount and type)• Low level desirable in athletes and general population –

reduce CV disease, Obesity.• Your test: % BF monitor

Performance Related: Speed

• Speed of body part or total body.

• Sprinters (whole body), Throwers (body part)

• Your test: 50m sprint test

Balance

• Ability to remain in state of static or dynamic equilibrium.

• Required by skiers, horse riders, gymnasts, surfers etc..

• Your test: Stork stand

Agility

• Ability to change body position quickly without losing balance

• Required by those needing to evade opponents. Basketball, Netball, Hockey etc..

• Your Test: Illinois Agility Test

Coordination

• Ability to link a series of actions into a flowing movement pattern with accuracy and timing.

• Hand-eye coordination – racquet sports. Football kicking, Basketball jump shot etc..

• Your test: Hand wall toss

Reaction Time

• Time taken to respond to a signal that movement is required.

• Sprinter – react to gun.

• Soccer goalie – react to penalty spot kick.

• Your Test: 50m sprint, Illinois Agility.

Bob Beamon 1968 Mexico City Olympics

FITNESS COMPONENTS AND ATHLETES

•Muscular Power

• Speed

•Flexibility

Michael Diamond 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•Reaction Time

•Balance

Synchronised Diving 2000 Syndey Olympics

FITNESS COMPONENTS AND ATHLETES

•Flexibility

•Speed

•Agility

Tae Kwon Do 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•Muscular Strength

•Muscular Power

•Flexibility

•Speed

•Agility

•Reaction time

•Balance

Nardia Comaniche 1976 Montreal Olympics

FITNESS COMPONENTS AND ATHLETES

•Flexibility

•Agility

•Muscular Strength

•Muscular Power

Mark Spitz 1972 Munich Olympics (7 gold medals)

FITNESS COMPONENTS AND ATHLETES

•Flexibility

•Speed

•Muscular Power

•Muscular Strength

Simon Fairweather Archery 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•Balance

•Coordination

Hockeyroos 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•C-R Endurance

•Agility

•Speed

•Muscular Power

•Muscular Strength

Brad McGee 1km time trial 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•Speed

•Muscular Strength

•Muscular Power

Dick Frosbury 1968 Mexico City Olympics

FITNESS COMPONENTS AND ATHLETES

•Muscular Power

•Flexibility

400m relay 2004 Athens Olympics (Aust 2nd)

FITNESS COMPONENTS AND ATHLETES

•Speed

•Muscular Endurance

•C-R Endurance

Baseball 2004 Athens Olympics

FITNESS COMPONENTS AND ATHLETES

•Speed

•Flexibility

•Muscular Power

Justine Henin-Hardene 2004 Athens Olympics

FITNESS COMPONENTS AND ATHLETES

•C-R Endurance

•Agility

•Flexibility

•Muscular Power

•Speed

110m Hurdles 2000 Sydney Olympics

FITNESS COMPONENTS AND ATHLETES

•Speed

•Flexibility

Weightlifting 2004 Athens Olympics

FITNESS COMPONENTS AND ATHLETES

•Muscular Strength

•Muscular Power

400m Hurdles 2004 Athens Olympics

FITNESS COMPONENTS AND ATHLETES

•Speed

•Flexibility

•C-R Endurance