Components of Fitness

Introduction Physical Fitness is a complex and challenging term to define. But essentially it relates to an individual physical ability to perform a specific activity. there are a range of physical factors that determine an individual’s performance-related physical fitness, i.e. an individual’s ability to perform a specific sport.

WHY IS FITNESS ASSESSED?

Why is fitness assessed? Health: Identify weaknesses relative to healthy “norms” (assist with diagnosis, assessment of severity and prognosis. Also, check progress as a result of interventions – exercise training, medication – education of participants/patients and to design individual exercise training programs). Performance: Same reasons are used as health with additional: provide feedback to athletes, try to predict performance potential and establish goals for athletes to work towards.

In pairs, identify what you think the Components of Physical Fitness are… Then group them in: Health-related and Skill- Related Fitness

Fitness Components Strength Aerobic Endurance / Aerobic Capacity / Cardio – respiratory Fitness Muscular Endurance Flexibility Body Composition Agility Balance Coordination Power Reaction Time Speed

Health-Related Fitness Components Strength Aerobic Endurance / Aerobic Capacity / Cardio – respiratory Fitness Muscular Endurance Flexibility Body Composition

Components of Skill-Related Fitness Agility Balance Coordination Power Reaction Time Speed

Note: Some of performance-related fitness (agility, balance, coordination) could become health- related for certain groups such as the elderly and those suffering from hypokinetic diseases (are conditions that occur from a d sedentary lifestyle): Cardiovascular disease; Some forms of cancer; Back problems; Obesity; Type 2 diabetes; Osteoporosis; Mental health; High Blood pressure; Heart disease. Components of Skill-Related Fitness

Strength The ability of a muscle – or a group of muscles – to exert a maximal resistance (generate force) in a single contraction. Bench Press Squat Dead Lift Shot Put

Aerobic Endurance The ability of the heart, lungs, blood vessels (arteries and veins) and skeletal muscles to take in, transport and use oxygen efficiently, over a prolonged period. ‘Achieved as a result of continuous training.’ ‘Aerobic’ means that energy is produced with oxygen present, which allows long and steady physical activity

Muscular Endurance ‘Muscular endurance is different from aerobic endurance as it depends on the ability of muscles to perform without oxygen present (anaerobically)’ The ability of a muscle – or a group of muscles – to work repeatedly over a prolonged period. Also described as fatigue- resistance at a local muscular level.

Muscular Endurance in Action

Flexibility The ability to move a joint through a complete – and natural – range of motion without discomfort or pain. Factors affecting flexibility include the condition of muscles, connective tissue, ligaments, and tendons.

Body Composition The body’s physical make-up in terms of fat (or ‘lean’) body tissue. It is measured as a %. A person’s weight is not a key consideration within the context of his or her body composition. It is possible for a person to be considered heavy, but to only have a moderate % of body fat. ‘ Lean muscle tissue weighs more than an equal amount of fat tissue’

Speed Change of distance with respect to time when movement occurs (whole body speed or particular joint or muscle group depending on the context of sport and exercise).

Agility The ability to rapidly and accurately change the direction of the whole body in space while under control.

Balance Refers to the stability of the body. 2 types of balance Static & Dynamic Static balance is maintaining a sense of balance when stationary. Dynamic balance is maintaining sense of balance when moving.

Coordination Coordination is the ability to move two or more body parts under control, smoothly and efficiently.

Power Power is the product of strength and speed. When we perform a task as quickly and as forcefully as we can, the result is powerful. For example, a sprint start, a shot-put or javelin throw or long-jump.

Reaction Time Reaction time is how quickly your brain can respond to a stimulus and initiate a response. The most obvious being responding to the gun at the start of a race, but also a goalkeeper saving a penalty, or a badminton player reacting to a smash shot.

Fitness Testing (Practical) Strength Grip & Back Dynamometer & Muscular Endurance e.g. One-minute Press-up or squat or burpee test