Components of Health Related Exercise / Physical Fitness Cardiovascular Endurance Muscular Endurance Muscular Strength Flexibility Body Composition

Cardiovascular Fitness Definition – the ability to work whole body over long period of time.

Best way to improve cardiorespiratory endurance is through continuous aerobic exercise (low to moderate activity 60 – 80%).

Muscular Endurance Definition - the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time.

Best way to improve muscular endurance is through aerobic activity eg running or weights.

Muscular Strength Definition - the ability of a muscle to exert force for a brief period of time.

Best way to improve muscular strength is through anaerobic exercise (weights)

Flexibility Definition - the ability to move joints and use muscles through their full range of motion.

Best way to improve flexibility is through stretching exercises.

Body Composition Definition - the ratio between fat, muscle and bone Different types of physical activity will influence body composition Eg. Activity will increase muscle size, while reducing body fat with balanced diet

Components of Skill Related Fitness Speed Definition: fastest time to complete task Test: 30m sprint Balance Definition: maintain stability Test: stork balance Reaction time Definition: time to respond to stimulus Test: Ruler drop Skill Related Fitness Component Co-ordination Definition: use two or more body parts Test: alternative hand throw Power Definition: speed x strength Test: vertical jump Agility Definition: change direction at speed Test: Illinois run