1. Components of Fitness
there are a number of different components of fitness.
it is important to understand the difference between the different types of fitness:
these components of fitness are:
CARDIOVASCULAR ENDURANCE
MUSCULAR ENDURANCE
SPEED
STRENGTH
FLEXIBILITY

2. CARDIOVASCULAR ENDURANCE -
depends on the capacity of the heart and circulatory system to meet the demands of the body for a sustained period of activity. Good cardiovascular endurance usually comes from long term endurance training in can result in an increase in the size of the heart muscles.
MUSCULAR ENDURANCE -
is a measure of the capacity of the muscles to perform repeated contractions at, or near maximum level for an extended period of time without becoming fatigued.

3. during a single maximal contraction’.
SPEED -
this does not simply just mean how fast one person can run. For example, a boxer will work on a speed ball to work on the speed of his/her punch this has nothing to do with running.
many experts define speed as innate, meaning we either born with or without it
STRENGTH -
is defined as:
‘The maximum force that can be developed within a muscle or group of muscles
during a single maximal contraction’.

4. strength is not always just how much force you can put on a muscle in one contraction
some types of strength may need to be repeated over a period of time, for example, over 80 minutes a rugby scrum uses their combine strength many times

5. FLEXIBILITY
flexibility is the range of movement around a joint. It is also known as mobility or suppleness
it depends on our joints, ligaments, tendons and muscles
it can also depend on how regularly you exercise because joints lose their flexibility rapidly

6. THE COMPONENTS OF FITNESS AND PERFORMANCE
all the components of fitness just looked at are very important factors affecting performance
different activities require a different balance of these components of fitness

7. The Effect Of Fitness On Performance
TESTING AND MEASUREMENT - testing a range of capabilities can be useful. It can measure progress in a specific area of fitness and can help to identify those who possess particular abilities.
The following list seven tests:

8. THE MULTISTAGE FITNESS TEST
THE 12MINUTE RUN
SPRINT TESTS
SIT AND REACH TEST
PRESS-UPS/SIT UPS
AGILITY RUN TEST
STORK STAND TEST

9. The test measures your VO2 max. the higher this is the fitter you are.
THE MULTISTAGE FITNESS TEST - the subject runs a distance of 20m, placing his/her foot over a line marked by cones at both ends. The participant must complete the distance between the sound of two bleeps. The bleeps come at progressively shorter intervals so the speed in between must increase. The participant should keep going until the pace is two fast for him/her.
The test measures your VO2 max. the higher this is the fitter you are.

10. THE 12 MINUTE RUN - (THE COOPER TEST) - the participant must run usually around a 400 metres track for a period of 12 minutes, aiming to run as far as possible. When finished the distance should be calculated to the nearest 100 metres
The test also measures your VO2 max. The further you can run the fitter you are

11. SPRINT TESTS - are a measure of speed
SPRINT TESTS - are a measure of speed. They can also be used to measure velocity, acceleration and maximum speed, and to see whether someone has an aptitude for a particular sport or activity. Sprint tests can also be useful for game players. The most common sprint tests are:
30 metre acceleration test: monitors athlete’s ability to build up acceleration from standing start
60 metre sprint test: measures sustained speed over a longer period
30 metre flying sprint test: usually performed as part of a longer sprint and time is taken for a specific 30 metre 30 metre flying section of it

12. the Running Based Anaerobic Sprint test ( RAST test) : perhaps the most sophisticated test as it measures both power output and fatigue levels
there are similar test for swimming and an ergometer test for cyclists

13. SIT AND REACH - the sit and reach test is a test of flexibility and is used particularly in connection with the hips, hamstrings and muscles of the lower back. The legs must be fully extended with the soles of the feet against the box. Measurement is taken at the point reached by the fingertips past the line of the toes . Performers are normally allowed two attempts
a warm up is essential before the test is undertaken

14. PRESS-UP/ SIT-UP TEST - this is test of muscular endurance in:
the arms and shoulders (press-ups)
the abdominal region (sit-ups)
both activities can be modified if need be, for example - if body weight is too heavy for press ups

15. AGILITY RUN TEST - (ILLINIOS AGILITY RUN) - this test discovers the kind of agility and balance that is required of potential team and racquet games players
the test requires the performer to compete the course as fast as possible with times being converted into a score.
the performer must avoid the cones by weaving in and out of them. Usually get two attempts the fastest score is recorded.

16. STORK STAND TEST - is test measures balance, sometimes referred to as the ‘blind stork test’ where the participant is required to undergo the test while blind folded.
the person stands on both feet with hands on hips and lifts either leg and places toes of that leg against the knee of the supporting leg
time begins when the person is steady and end when they start wobbling. Then repeated with the position of the legs reversed

17. Training Methods TRAINING FOR SPECIFIC ACTIVITIES
there are are a number of different training methods that can be used either in general exercise programmes or in preparation for specific activities. All of them can be adapted for use in a wide range of training and exercise programmes:
the most common methods of training currently in use are:

18. CIRCUIT TRAINING
CONTINUOUS TRAINING
FARTLEK TRAINING
FLEXIBILITY TRAINING
INTERVAL TRAINING
WEIGHT TRAINING

19. Each training method consists of exercises or activities which may be organised into:
REPETITIONS - the number of times an exercise is repeated
SETS - The number of groups of repetitions of one exercise

20. CIRCUIT TRAINING - circuit training involves a series of exercises or activities, with each one taking place at a different station. Each station involves an exercise aimed at a specific muscle group in the body.
the exercises are arranged so that muscle groups alternate between work and recovery, to allow lactic acid dispersal and so opposing muscle groups are worked for balanced strength distribution

21. CONTINUOUS TRAINING - this involves LONG, SLOW, DISTANCE EXERCISE (LSD) at a CONSTANT RATE WITHOUT REST. Training at first should be at 60% maximum heart rate progressing to 85% maximum heart rate as fitness improves and the distance involved increases to beyond competition distance.

22. 10 min JOG 100m WALK 50m SPRINT 2m REST
FARTLEK TRAINING - is very similar to interval training except that the intensity and type of exercise are varied through changes in pace, terrain and style. There are no fixed amounts of each component can be planned to suit the level of fitness of the individual
10 min JOG m WALK 50m SPRINT 2m REST
Fartlek training is effective for many sports including running, cycling and swimming

23. FLEXIBILITY TRAINING -
this form of training is relevant to all sporting activity
moving or stretching the tendons surrounding a joint to a point marginally beyond their normal limits is the normal way of developing and maintaining flexibility. This can done either by the performer or with assistance from a partner. This is normally referred to as:
ACTIVE STRETCHING
PASSIVE STRETCHING

24. stretching and /or flexibility exercises form part of the training programme and a warm up routine
flexibility should also be part of any warm up routine prior to competition and before any training sessions. This should also address two aspects
WHOLE BODY FLEXIBILTY
ATTENTION TO EVENT-SPECIFIC JOINTS

25. INTERVAL TRAINING -
interval training involves alternating between fixed periods of exercise and fixed periods of rest ( or light exercise) for recovery. Careful planning is needed to match the duration and intensity of exercise and recovery with the level of fitness of the individual
25 SPRINT SEC REST SPRINT SEC REST
interval training is effective for most sports teams and is appropriate method of training for running and swimming

26. WEIGHT TRAINING -
weight training involves a series of exercises where each one focuses on a specific muscle group in the body. All of these exercises involve the overcoming of resistance or load by the use of a machine or free weights
repetitions and sets depend on whether the individual is wanting to build up strength or endurance

27. typical programmes could be;
FOR STRENGTH FOR ENDURANCE
10 reps reps
3 sets sets
large load small load
weight training can have many effects on the body it improves muscular strength, endurance, tone and posture. It can increase muscular size, bone density and metabolic rate

28. ISOMETRIC AND ISOTONIC CONTRACTIONS -
muscles produce movement by contracting, there are two main ways in which muscles do this isometric contractions and isotonic contractions.
isometric contractions are for stabilising movements, the muscle holds part of the body still. The muscle tenses bit it does not lengthen or contract. For example, pushing against a scrummage machine
isotonic contractions are when the muscles move, either lengthening or contracting, pull ups are a good example

29. Fitness Training Principles
PLANNING AND MONITORING A PERSONAL EXERCISE PROGRAMME
when preparing your six-week personal exercise programme, you will need to bear the following in mind
THE INDIVIDUAL ANDTHEIR REQUIREMENTS
SPECIFIC FITNESS COMPONENTS(S)
WARM UP AND COOL DOWN

30. THE INDIVIDUAL AND THEIR REQUIREMETS
to start with you must establish the purpose of the programme
there are several reasons why a individual may want to undertake a personal exercise programme, such as to lose weight, regain fitness.
whatever the reason this will influence the nature of the programme
the individual is also is important. How old you are? Male/ female, previous exercise experience and other factors must all be taken into account
when planning for someone else you need to check that they have medical clearance

31. Two questions that will affect the type of programme you plan are
is the programme for general health and well being?
Is the programme for a specific activity?

32. SPECIFIC FITNESS COMPONENTS
when assessing individual needs it will become clear what type of programme is required
the content of the programme will need to address a wide range of fitness components
an activity specific programme will need in addition to concentrate on those components identified as relevant
when designing a general fitness programme you might decide to work on all the components of fitness but select no more than four or five of them to be part of any one session

33. to vary sessions you might include some pure fitness components and some that are skill related
if some weakness are identified in some of the components these aspects may require additional sessions
programmes can be re-designed if a new purpose needs to be accommodated

34. SPECIFIC ACTIVITY
your personal exercise programme might be designed to improve fitness for a specific activity
it might still be advisable to ensure that an all round programme of exercise comes before more specialised work unless this was CLEARLY not necessary
however specialised the activity all the components of fitness should be addressed at the same point
take a shot putter for example, the warm up and cool down may include flexibility, agility and cardiovascular endurance so that the body of the training programme can concentrate on the event specific components

35. specialised programme might mean that fewer components are addressed in any single session, this allows more time to be spent on each one
the contents of the programme will vary according to the time of year and whether training is concerned with building power and strength or on developing technique and speed

36. WARM UP
the body needs to be well prepared for physical exercise
it is not such a good idea to suddenly begin strenuous activity and expect the body to be able to adapt without injury
these basic requirements need to be satisfied:
the pulse rate should be gradually raised to a level approaching that experienced during the activity

37. Joint flexibility need to be addressed through a series of moderate stretching and mobility exercises
the skills or movement that are part of the activity could be included also as part of the warm up
the performer should become mentally focused on the activity to come

38. THE COOL DOWN
the purpose of the cool down is the opposite of the warm up
when the body has been working to maximum level it must be allowed to return gradually to its normal resting state
the main three reasons for a cool down (warming down) are:
1 - your heart rate and respiration rate need to gently return back to normal
2 - lactic acid and other waste products are removed from your muscles
3 - it helps prevent muscle soreness and aids recovery

39. A warm up and cool down is essential

40. The Application of Training Principles
In developing a training or exercise programme it is essential to be aware of the principles that determine the way in which the body responds to physical exercise
these training principles include:
SPECIFICITY
OVERLOAD
PROGRESSION
REVERSIBILITY
PEAKING

41. SPECIFICITY - training must be specific to the sport or activity, the type of fitness required and the particular muscle groups. For example, marathon runners do mostly endurance work. Whereas, swimmers exercise ‘swim specific muscles’
OVERLOAD - training must be raised to a higher level than normal to create the extra demands to which the body will adapt. This can be done in three ways:

42. INCREASE THE INTENSITY - lifting heavier weights
INCREASE THE FREQUENCY - train more often
INCREASE THE DURATION - by training longer
PROGRESSION - as the body adapts to training it progresses to a new level of fitness. To then take this to the ‘next level’ a gradual increase in intensity is needed to create an overload
progression can be achieved by ensuring that three specific pathways are followed;
easy to difficult
general to specific
quality to quantity

43. REVERSIBILITY - the effects of training are reversible
REVERSIBILITY - the effects of training are reversible. If exercise is reduced in intensity or even stopped the benefit can be lost quickly. Deterioration can start after only one week. Strength and speed are gradually lost with muscles losing their tone and size
PEAKING - professional athletes know that they can only perform to their best for a certain amount of time. This means it is extremely important that peak performance coincides with competitions. Peaking is all about ensuring that certain targets are achieved at the right time:
progression produces performance
peaking produces performance at the right time

44. FITT PRINCIPLE -
FITT principles suggest that all training or exercise programmes - whatever their purpose should include the following (of training or exercise)
FREQUENCY - how often. Experts suggest that at a basic level three sessions per week is the minimum frequency that is needed to acquire and maintain a healthy fitness level.

45. INTENSITY - how hard. For general improvement of health it is essential that the heart rate is raised to between 60 and 85 % of the maximum heart rate (MHR) for a specific age. This is known as the safe training zone. To calculate your MHR subtract your age from 220. Then work out 65% - 85% this allows you to work out the training zone for effective training.
the following example is for a person who is 30 years old:
the lower threshold for training is 60% of MHR: 190 x 60 divided by 100 = 114 beats per minute
the upper threshold for training is 85% of MHR: 190 x 85 divided by 100 = 162 beats per minute. Therefore the safe training zone would be between 114 and 162 bpm.

46. TIME - for most people 30 minutes exercise will raise the heart rate above 60 % of the MHR. Whereas, some professional athletes will train for two or three hours per session
TYPE - the type of training activity will reflect the groups or individuals specific needs

47. Training Effects IMMEDIATE SHORT-TERM EFFECTS OF EXERCISE
there are a number of physiological changes that take place in the body following the start of exercise
many of these will have begun in the warm up and will speed up during high level of activity in a competition
short term effect of exercise:

48. BREATHING - warms ups initiate breathing to increase
BREATHING - warms ups initiate breathing to increase. Working muscles need more oxygen than normal to work at a higher intensity (respiration)
PULSE RATE - heart rate increases so greater volume of blood is pumped around the body almost twice as fast as at resting rate. Pulse rate and respiration rate will increase until the demands of the muscles are met, then they will level off when the body reaches a steady state
CIRCULATION - of blood increases as the level of activity rises in order to meet the increased demand of the muscles for oxygen

49. MUSCLES - blood vessels dilate (get bigger) to accommodate increased blood flow. Blood temperature rises as muscles work better warm 37 degrees - 41 degrees, this rise in temperature benefits connective tissue (tendons) it will make them more supple and less likely to tear or strain
SWEATING - a cooling mechanism which also accelerates the removal of waste products as the pores of the skin open

50. LONG TERM EFFECTS OF EXERCISE
GENERAL WELL BEING
being able to cope with the demands of everyday living
bones become stronger
tendons and muscles become more elastic giving larger range of movement
healthier appetite
improved sleep patterns
feel better about ourselves - cope with stress better

51. HEART RATE - resting level falls/ working limits increase
STROKE VOLUME - more blood from each beat
CARDIAC OUTPUT - total volume of blood pumped around the body is increased

52. BODY COMPOSITION - take on better physique
MUSCLE SIZE - adaptable muscles
RECOVERY RATE IMPROVES
MORE OXYGEN STORED IN MUSCLE CELLS - beneficial to anaerobic activity