Fitness

FITNESS COMPONENTS

Fitness Divided into parts called fitness components Fitness components means types There are 10 different fitness components These 10 fitness components are grouped into two main categories Health related fitnessSport related fitness

Health related fitness General fitness to enjoy a healthy lifestyle Health related fitness components are: Aerobic capacity (stamina) Strength Muscular endurance Flexibility Body composition

Sport related fitness High level of fitness to play competitive sport Sport related fitness components are: Anaerobic capacity (speed) PowerAgilityBalanceCoordination

Your muscles need energy to contract (shorten) and so produce movements. There are two ways your muscles can make this energy. Anaerobic energy production Means without oxygen When your muscles need quick, explosive energy for activities such as sprints, jumps or throws. Oxygen is not required so is called anaerobic. Aerobic energy production Means with oxygen When your muscles need energy for steady-paced, long activities such as jogging or cycling. Oxygen is required so is called aerobic.

Health related fitness ComponentsDefinitionExamples Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles. This means that the muscles of the body need constant oxygen supplied to them over an extended period. Running, cycling, swimming, roller- blading, gym floor classes Ability of your muscles to produce efforts that are repeated over and over again. This means that the muscles need to contract and relax many times for the duration of the event. Paddling, running, swimming Ability of your muscles to exert a large force several times Multiple tackles, weight training Ability of your muscles, ligaments and tendons to stretch to allow large movements. Gymnastics, kicking, bowling Your body is made up of different types of muscle, bone and fat tissue.

Sport related fitness ComponentsDefinitionExamples The ability to use rapid movements to get your body moving quickly over short distances. 100m / 200m sprint, 50m swim, boxing, soccer Ability to use strength quickly to produce an explosive effort. Jump, throw, putt the shot Ability to control your body position when you are moving or stationary. Surf, cycle, ski, skate, gymnastics Your ability to accelerate quickly, dodge, weave and turn. Most team sports to avoid players Ability to time your movements so that you perform skills smoothly and accurately. Soccer, netball, tennis, cricket

Health related fitness ComponentsDefinitionExamples Aerobic capacity (Stamina) Ability of your heart and lungs to deliver oxygen through your blood to all your working muscles. This means that the muscles of the body need constant oxygen supplied to them over an extended period. Running, cycling, swimming, roller- blading, gym floor classes Muscular Endurance Ability of your muscles to produce efforts that are repeated over and over again. This means that the muscles need to contract and relax many times for the duration of the event. Paddling, running, swimming StrengthAbility of your muscles to exert a large force several times Multiple tackles, weight training FlexibilityAbility of your muscles, ligaments and tendons to stretch to allow large movements. Gymnastics, kicking, bowling Body composition Your body is made up of different types of muscle, bone and fat tissue.

Sport related fitness ComponentsDefinitionExamples Anaerobic capacity (Speed) The ability to use rapid movements to get your body moving quickly over short distances. 100m / 200m sprint, 50m swim, boxing, soccer PowerAbility to use strength quickly to produce an explosive effort. Jump, throw, putt the shot BalanceAbility to control your body position when you are moving or stationary. Surf, cycle, ski, skate, gymnastics AgilityYour ability to accelerate quickly, dodge, weave and turn. Most team sports to avoid players CoordinationAbility to time your movements so that you perform skills smoothly and accurately. Soccer, netball, tennis, cricket

FITNESS TESTING

Fitness Testing Is a guide to your fitness at that stage in your year / life Each fitness components can be tested by a certain test Must try your best on each test or the result will tell you nothing Informs you about which components Need improving (poor results) Need maintaining at their current level (good results)

Health related fitness tests ComponentsTest Aerobic capacity (Stamina) Beep test Muscular EnduranceFlexed arm hang Push up tests Sit up tests StrengthGrip test FlexibilitySit and reach test Body compositionBody Mass Index (BMI) Weight (kgs) divided by Height squared (metres)

Sport related fitness ComponentsTest Anaerobic capacity (Speed) 40m sprint PowerStanding long jump BalanceStork stand test AgilityShuttle run, Illinois agility test CoordinationAlternate hand wall toss

TRAINING METHODS

Training methods Used to improve your fitness components Each training method requires you to follow a special rule to improve. The training methods are: Continuous trainingInterval trainingCircuit training Resistance (weight) training Flexibility training

Continuous training Improves aerobic capacity by making your heart, lungs and muscles work for long periods of time. This method involves whole body activities such as running and swimming. You must follow the aerobic or FITT formula

FITT F Frequency I Intensity T Time T Type

Interval training Improves anaerobic fitness (strength, power, agility, speed) where periods of activity are followed by periods of recovery (work interval then rest interval) This method is good for team sports such as netball, touch, rugby, soccer, basketball, hockey. Two sessions a week (+ other training)

Circuit training Improves strength, power, muscular endurance, agility and all at the same time. This method involves 10 different exercises performed in order as fast as possible. Three sessions a week With a change in exercises every 4 weeks

Resistance training Use of weights or your own body weight to make your muscles work. Improves strength, power, muscular endurance. Different formula’s target different components Heavy weights = power + strength Light weights = muscular endurance Three sessions a week

Flexibility training Involves taking the muscle to its greatest range and holding this position to develop flexibility. Use as part of warm up and cool down. Hold each position for a minimum of 30 seconds. Three sessions a week

Component of fitnessType of training Aerobic capacity (stamina)Continuous (best) / Circuit Muscular enduranceCircuit / Resistance (light) / Continuous StrengthCircuit / Resistance (heavy) / Interval Flexibility PowerCircuit / Resistance (heavy) / Interval BalanceInterval / Circuit training / Continuous AgilityInterval / Circuit CoordinationInterval / Circuit training / Continuous Anaerobic capacity (speed)Interval