1. Fitness Components & Methods of Training
Learning Outcome 2

2. Aerobic exercise
In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness

3. Anerobic Exercise
Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.

4. COMPONENTS OF FITNESS

5. CARDIOVASCULAR ENDURANCE…
Engaging in physical activity over long periods of time
Heart's ability to deliver blood to working muscles and their ability to use it
Important for sports performers who perform long, enduring events.
Long distance runners, endurance cyclists, rowers…

6. MUSCULAR ENDURANCE…
Using muscles repetitively over a period of time without fatigue. This causes a limb to carry out repeated movement. This is needed for activities such as…
Middle distance running
Rowing
Swimming

7. FLEXIBILITY… Moving the joints through a wide range of motion
Joints in the body have maximum ranges of movement which differ in relation to the type of joint being used…
Developing good flexibility can prevent sustaining injury.
Gymnasts
High jumper
Pole vaulter

8. STRENGTH… Producing force using muscles
Strength is the ability to overcome a resistance.
Maximal strength
Dynamic Strength
Explosive Strength
Static Strength

9. POWER…
Known as explosive strength or anaerobic power. It is the product of…
Speed x Strength
EXAMPLES
Shooting in football – Kicking with strength, moving the leg at speed
Spike in volleyball – hitting with strength, moving the arm at speed
Performing a punch in boxing, punching with strength, moving the arm at speed

10. AGILITY… The ability to change direction at speed with control
EXAMPLES
A footballer needs to change direction quickly to outwit another player, or to manoeuvre themselves into a suitable position to pass and shoot.
A volleyball player may need to change direction quickly so that they can react to the opposing teams use of the ball…

11. BALANCE…
Maintaining the bodies equilibrium whilst static or on the move
Static – Balancing whilst still
A headstand (in a held position)
Dynamic –Balancing whilst moving
Snowboarding in a downhill descent

12. METHODS OF TRAINING

13. CARDIOVASULAR TRAINING
Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
Fartlek - 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
Interval - involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance

14. WEIGHT/RESISTANCE
Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly)

15. POWER TRAINING
Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
Plyometric - exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
Sprint training – Explosive work out

16. FLEXIBILITY
Static –
Dynamic

17. AGILITY
Agility ladders
Hurdles

18. BALANCE
Balance board
Exercise ball