Components of Fitness What -To develop understanding of fitness How - To consider each of the separate components of fitness Finding out the name and the test to the component Why – For use in training both now and in later life!

Introduction There is a clear link between health and fitness and combining the two will allow you to live a healthy, active lifestyle, which in turn will increase the quality of life that you are able to enjoy.

What is fitness? KEY TERM Fitness: good health or good condition, especially as the result of exercise and proper nutrition

Speed Flexibility Power Fitness Strength Cardiovascular Endurance

Strength Strength can be divided into three distinct and separate categories – Dynamic Strength Explosive Strength Static Strength

Dynamic Strength This is the strength that a sportsperson needs to support their own body weight over a prolonged period of time, or to be able to apply force against some type of object Explosive Strength This is the strength used in one short, sharp burst or movement Static Strength This is the greatest amount of strength that can be applied to an immovable object

Most activities require a degree of all of these types of strength Most activities require a degree of all of these types of strength. For example, a rugby player needs static strength to push against the other pack in a scrum . . . .

Explosive strength to make a tackle or sprinting to score a try……..

Dynamic Strength to last the whole of an 80-minute match It is possible to improve all aspects of strength through strength training programmes

Hand Grip Dynamometer Problem? This is a test to measure grip or forearm muscle strength. The device is squeezed with maximum effort for 5 seconds wit no other body movement allowed. Problem? Not a valid test of general strength as the forearms do not necessarily represent the strength of other muscles

SPEED Test of speed? 30m Sprint This is the ability to move all or parts of the body as quickly as possible. Reaction time + movement time = result It is possible to work on improving some aspects of speed, but some factors are inherent. For example the amount of fast twitch fibres in the muscle, which can result in greater speed.

KEY TERMS Reaction time - is how quickly you are to able respond to something or some form of stimulus Movement time – how quickly a performer can carry out an actual movement Inherent – something you are born with

Power This is the combination of the maximum amount of speed with the maximum amount of strength. What kind strength is closely linked to power? It is something that cannot be maintained for long periods of time, but it can be improved through strength training Explosive Strength

Or?.... Sargent Jump Test of Power? Standing Broad Jump Measures the explosive power of the legs Or?.... Sargent Jump

Cardiovascular Endurance This is also often referred to as ‘stamina’ and is the ability of the heart and lungs to keep operating efficiently during an endurance event. As with many of the other components of fitness discussed, this factor can also be improved through training. Tests – 12 minute Cooper run, multistage fitness test

Flexibility Test – Sit and Reach This is often called ‘suppleness’ and refers to the range of movement around a joint. Increased flexibility can help: Make a performance more effective and more efficient Reduce the chances of injury Improve body posture It is possible to improve the levels of flexibility by regular performing stretching exercises. Levels do tend to decrease with age so this is even more important as you get older. Test – Sit and Reach

Examiners Tip ‘It is important to be aware of what each of these components of fitness is, being able to give a concise definition for each of them. You should also be able to identify how each factor could be improved’