PE 2

SKILL RELATED COMPONENTS OF FITNESS

SKILL VS. HEALTH REALTED COMPONENTS OF FITNESS HEALTH-RELATED COMPONENTS skills that enable one to become and stay physically healthy. associated with disease prevention and functional health.  SKILL-RELATED COMPONENTS skills that will enhance one’s performance also called performance fitness. 

AGILITY the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

BALANCE the ability to control or stabilize the body when standing still or moving.

COORDINATION ability to use the senses together with body parts during movement.

POWER the ability to perform with strength at a rapid pace. 

REACTION TIME the amount of time it takes to start a movement once your senses signal the need to move

SPEED the ability to cover a distance in a short amount of time.

TRAINING PRINCIPLES Specificity Progression Overload Regularity Getting the most out of your training requires a little planning. The best training programs are built on basic fitness principles. To remember basic fitness principles, remember the acronym SPORRT Specificity Progression Overload Regularity Reversibility Tedium

SPECIFICITY To develop a particular fitness or skill component, you must perform exercises designed specifically for that component

PROGRESSION start slowly and gradually, over time, increase the amount of exercise and keep overloading.

OVERLOAD  the work load of exercise needs to exceeds the normal demands placed on the body to improve fitness.

OVERLOAD -FITT FITT principle for overload: Frequency—How often Intensity—How hard  Time—How long (duration) Type—Mode of activity

REGULARITY maintain an exercise regimen that is consistent, with exercise taking place at regular intervals. 

REVERSIBILITY Fitness improvements are lost when demands on the body are lowered If you stop exercising, up to 50% of fitness improvements are lost within 2 months “Use it or lose it”

TEDIUM (Variety) Using a variety of training methods (or exercises) relieves tedium and avoids boredom in training and can also increase motivation.

TRAINING METHODS Individual fitness goals require different training methods. Each has its own advantages and disadvantages, some are better for advanced training and others more appropriate for beginners.

Continuous Training working for a sustained period of time without rest.  improves cardiovascular fitness and muscular endurance

Interval Training  alternating between periods of hard exercise and rest. improves speed, recovery time, muscular endurance, anaerobic and aerobic fitness

Fartlek Training  'speed play' training involves varying speed and the type of terrain over which you run, walk, cycle, ski… improves aerobic and anaerobic fitness

Circuit Training performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. good for general fitness and can be structured to suit most sports

Cross Training combines a variety of different exercises into one complete full-body workout.

Weight Training uses weights to provide resistance to the muscles. improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).

SAQ Training Speed, Agility, Quickness drills focusing on running mechanics, movement efficiency, coordination and reaction training. improves speed, change of direction, reaction time and injury prevention

Plyometrics known as "jump training" or "plyos“ exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Flexibility Training  exercises to possibly reduce your risk of injury, improve your flexibility and range of motion, and serve as a solid warm-up for more vigorous exercise. yoga can strengthen and relax your muscles, while tai chi can reduce stress and improve your balance.  improves posture and breathing.

BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS IMPROVES CONFIDENCE LOWERS CHOLESTEROL STRENGTHENS HEART AND LUNGS IMPROVES SLEEP IMPROVES CONFIDENCE ENHANCES FEELING OF WELL-BEING STRENGTHENS MUSCLES AND BONES IMPROVES APPEARANCE DECREASES BLOOD PRESSURE PREVENTS INJURY IMPROVES COORDINATION INCREASES ENERGY REDUCES RISK OF HEART DISEASE AND DIABETES HELPS WEIGHT CONTROL AND BODY COMPOSITION IMPROVES RANGE OF MOTION REDUCES STRESS AND TENSION