Components of fitness

The Components of The Components of The Components of The Components of FitnessFitnessFitnessFitness

HPE Home Year 10 HPE Contents

COMPONENTS OF FITNESSCOMPONENTS OF FITNESS• Flexibilityy• Strength• SpeedSpeed• Power• BalanceBalance• Endurance• Agility• Agility• Balance• Co-ordination

Year 10 HPE – Competitive Swimming and Sports Nutrition Slide 2

• Co-ordination• Body Composition


PHYSICAL FITNESSPHYSICAL FITNESS• PHYSICAL FITNESS IS THE ABILITY OF

THE BODY TO ADAPT TO THE DEMANDS AND STRESSES OF PHYSICAL EFFORT.

• Fitness itself can not be described in aFitness itself can not be described in a single definition, but must be looked at in its ten separate components.in its ten separate components.



FlexibilityFlexibility• Flexibility – the

bilit fability of your muscles, li t dligaments and tendons to

h hstretch so that your joints allow large range


movements.


StrengthStrength•Muscular strength –Muscular strength the force that a muscle or group of muscles can generate against a

i t i i lresistance in a single contraction


contraction.


Anaerobic CapacityAnaerobic Capacity• Anaerobic Capacity p y

(Speed) - the ability to get your body moving quicklyyour body moving quickly.

• Uses anaerobic energy• Uses anaerobic energy system (I.e. no oxygen but y ( ygP-Cr and Lactic acid energy systems)


systems).


POWERPOWERPOWERPOWER• Power is the functional application of both strength

and speed. It is the key component for most p y pathletic performances.

• Muscular Power – the ability to use a lot of strength very quickly to produce an explosive effort.



BalanceBalance• Balance – your y

ability to maintain the body inthe body in equilibrium (in a stable position) whilestable position) while you are moving (d i )(dynamic) or stationary


y(stationary).


Muscular EnduranceMuscular Endurance

•• Muscular Endurance Muscular Endurance – the ability of your muscles to produce small efforts that areproduce small efforts that are repeated over and over again.



A bi C itA bi C itAerobic CapacityAerobic Capacity

A bi C i (“S i ”) h• Aerobic Capacity (“Stamina”) - the ability to keep producing energy aerobically (uses oxygen) and using it toaerobically (uses oxygen) and using it to perform tasks involving the whole body for extended periods of timep

• Aerobic capacity depends on the ability of your heart and lungs to deliver oxygen through your blood to your muscles, to produce aerobic energy.

d lYear 10 HPE – Competitive Swimming and Sports Nutrition Slide 10

• Long duration, low intensity.


AgilityAgility• Agility – your

ability to changeability to change direction quickly and precisely andand precisely and still retain balance.

• To be agile , you must be able to accelerate quickly, turn, d d d


dodge and weave.


CoCo--ordinationordination• Coordination –

the ability to time yourtime your movements so h fthat you perform

skills smoothlyskills smoothly and accurately.



Body CompositionBody Composition

• Body composition th ti f th- the ratio of the

different types ofdifferent types of tissue in your body y y(fat, muscle, bone).



Fitness TestingFitness Testing

• The Importance of Fitness Testing

• Criteria for Choosing a Fitness TestFitness Test

• Types of Testing



The Importance of The Importance of The Importance of The Importance of Fitness TestingFitness Testing

Fitness testing is essential for

Fitness TestingFitness Testing

those interested in sport-related fitness for several reasons:

id ifi h d• It identifies strengths and weaknessesIt gi es feedback abo t the• It gives feedback about the effectiveness of training

• It provides training incentive• It provides training incentive• It identifies specific attributes



Strengths and WeaknessesStrengths and Weaknesses

• If a swimmer scores l 30 tpoorly on a 30-meter

sprint test and vertical jump test,vertical jump test, his program should focus on improving his explosive power.



FeedbackFeedback• By repeating tests at regular intervals,

e.g. every 6 weeks, the individual and the coach receive information about the effectiveness of training program.

• This feedback is important inThis feedback is important in assessing improvements and making necessary program modifications.necessary program modifications.



IncentiveIncentiveTesting tends to provide

training incentive andtraining incentive and the motivation to continue the activity, co t ue t e act ty,

e.g.:The swimmer whose 30m sprint test has pimproved significantly over a 6 week period, f l d d ffeels rewarded for their hard work.



Specific AttributesSpecific Attributes

Fi i• Fitness testing may indicate that an athlete has a specificathlete has a specific attribute, such as speed, that may help p , y pdecide on a position or event suited to h hi bilitiher or his abilities.


Personal Personal Fitness ProfileFitness ProfilePersonal Personal Fitness ProfileFitness Profile


An Athlete’s ProfileAn Athlete’s Profile

• Using a range of• Using a range of fitness tests we can get an overall picture

Athlete A

Sit & Reach

Grip Strength

get an overall picture of the athletes fitness. The profile Agility Run

Throw and Catch

40m Sprint

Sit & Reach

itnes

s Te

st

graph on the left shows the athlete has high flexibility 0 20 40 60 80 100

Beep Test

Vertical Jump

Basketball ThrowFhas high flexibility and strength, but low speed.

0 20 40 60 80 100

Percentile


low speed.


Sport ProfileSport Profile• The athlete’s profile

can be compared tocan be compared to an ideal profile of a particular sport.

50m Sprint Swimmer

Sit & Reach

Grip Strength

pa t cu a spo t• This allows the

athlete to identify Agility Run

Throw and Catch

40m Sprint

Fitn

ess T

est

ywhich components of fitness he/she h ld t t i th i 0 20 40 60 80 100

Beep Test

Vertical Jump

Basketball Throw

F

should target in their training program.

0 20 40 60 80 100

Percentile


Education

Components of fitness