1. Fitness Components

2. Health & Skill related fitness components Definition of each component
What you need to know...
Health & Skill related fitness components
Definition of each component
Sporting examples
Energy system use
Factors affecting
How to train

3. How do we define Physical Fitness
‘The ability to carry out daily tasks with vigour and alertness, without undue fatigue, and ample energy to enjoy leisure time pursuits and meet unforseen emergencies’
‘The capability of the heart, lungs, blood vessels and muscles to perform at optimal efficiency’
‘The ability to perform moderate to vigorous levels of physical activity without undue fatigue, and the capability of maintaining such ability throughout life’

4. How do we measure physical fitness?? BRAINSTORM……..

5. Health related fitness components
Health related fitness components are those fitness components more closely linked with body systems affecting health and fitness such as the circulatory, respiratory and skeletal systems. More important to health than to athletic or sporting ability. Reduce the risk of Hypokinetic Disease – a disease associated with lack of physical activity eg. heart disease, lower back pain, obesity and type 2 diabetes.

6. Skill related fitness components
Improve a person’s physical performance in motor skills. Having a high degree of fitness in these areas is often linked to high levels of athletic performance. Look at Table 7.5 page 193

7. Fitness Components
Health Related
Skill Related
Aerobic Capacity
Muscular Power
Anaerobic Capacity
Speed
Muscular Strength
Agility
Muscular Endurance
Coordination
Flexibility
Balance
Body Composition
Reaction Time

8. Aerobic Capacity
Also known as aerobic capacity and cardio respiratory endurance Circulatory and respiratory systems working together to deliver oxygen to the working muscles for any physical exertion that requires aerobic capacity. Ability of the heart, blood vessels and lungs to deliver oxygen to the working muscles High aerobic power = Greater production of ATP Increased capacity for recovery of anaerobic systems

9. Sporting examples How it is trained?
Aerobic Capacity
Sporting examples
Team sports (netball, football, hockey)
Racquet sports (tennis, squash)
Extended athletic events (marathon, triathlon)
How it is trained?
Continuous training (> 20 mins sub maximal activity)
Improve VO2 max (oxygen delivery and use by muscles)
NOTE……..A persons maximum oxygen uptake is the usual measure of aerobic power

10. Factors affecting aerobic power
Aerobic Capacity
Factors affecting aerobic power
VO2 max
LIP
Gender
Age
Training

11. Anaerobic Capacity
Anaerobic Capacity – the total amount of work done by the anaerobic energy systems
Anaerobic Power - Ability to produce energy (without the use of oxygen) quickly
ATP-PC and lactic acid systems vital to anaerobic power
Maximal effort for around 10 seconds
Near – maximal effort up to a limit of about 1 minute
Sporting examples
100m sprint
Athletic field events - Javelin
Volleyball block
Basketball rebound and blocks
AFL for long kicks and handballs
Netball sprints to position
Uphill cycle for sec in a triathlon
Performer can repeat powerful movements as needed during an extended period of time, such as a 1 hour and 2 hour playing period in a team game.

12. Anaerobic Capacity
Factors affecting anaerobic power Reaction time Acceleration Initial velocity Strength Gender – males have a higher muscle mass Tolerance to fatigue (phosphates and hydrogen ions) Genetic factors (size of bones and angle of joints, proportion of fast twitch muscle fibre types) How is it trained? Resistance training Circuit Training Plyometric training

13. Muscular Strength
Force exerted by muscle/s for 1RM (1 repetition maximum) Rarely used in isolation in sport Often combined with anaerobic power, muscular power and LME Sporting examples Attempting a static hold against an opponent in wrestling Pushing opponents in a rugby scrum Gripping a hockey stick while making a powerful shot at goal Tackling a player to the ground in football

14. Factors affecting muscular strength
How is it trained?
Weight training (<5RM)
Circuit training
Factors affecting muscular strength
Speed of muscle contraction
Length of muscle fibre type
Age of performer – strength peaks at 25 – 30yrs
Strength declines 8% per decade
Muscle fibre type
Cross-sectional area
Sex of performer
Joint angle around the muscle
Number of muscle fibres recruited

15. Muscular Strength
Types of contraction: Isometric – No limb movement, muscle length remains constant as the force is developed eg. pushing against a wall, gripping a hockey stick. Isotonic – most common. Muscle length changes and tension is developed. Concentric / Eccentric Isokinetic – tension developed is maximal throughout the whole range of motion.

16. Muscular Strength
Length-tension-angle relationship – page 183 Speed of contraction The lighter the load the faster the contraction The greater the amount of force developed in the muscle, the slower the speed of contraction Muscle Size/Fibre arrangement/type The greater the cross sectional area, the greater the strength See figure 7.13 page 185 Type I – Slow twitch (Aerobic) Type IIA - Fast twitch (Anaerobic and Aerobic) Type IIB - Fast twitch (Anaerobic)

17. Muscular Endurance
Total body endurance where most major muscle groups in the body are required to carry out sustained performance.
LME is the ability of a particular muscle group to keep working at the desired level of effort for as long as the situation demands
Fatigue is often related to hydrogen ions and phosphates (Pi) (not lactic acid)

18. Closely linked with muscular strength
LME & ME
Closely linked with muscular strength
Muscular endurance is often controlled by the body’s tolerance of the increasing levels of lactic acid. (Heavy arms or legs)
Sporting examples
Arms, legs and abdominals in 200m swim
Abdominals, legs and arms in 2000m rowing race
Arms, legs and abdominals in most team games
LME –
Abdominals in a 1 minute sit up test
Legs in 1km time trial in cycling
Shoulder muscles and abdominals in a 60 second bench push-up test

19. Muscular Endurance
How is it trained? Continuous training trains specific muscle groups Weight training (>20RM) Factors affecting muscular endurance Inorganic phosphates Accumulation of lactic acid (H+) Age Sex Temperature Circulation Fibre Type

20. Refers to the range of possible movement about a joint
Flexibility
Refers to the range of possible movement about a joint
Can be dynamic (moving) or static (stationary)
Sporting examples
Gymnastics events
Goal keeping in hockey
Defensive shuffles in basketball and netball
Kicking long goal in football

21. How to train flexibility?
Best when the body is warmed up
Static stretching
Proprioceptive neuromuscular facilitation (PNF) stretching
Ballistic stretching

22. Factors affecting flexibility
Age – children are usually more flexible
Gender – Females more flexible than males due to skeletal differences
Skin resistance
Injury
Body build
Muscle temperature – increases elasticity
Length of muscle at rest
Type of joint – allows for different types of movements
Soft tissue structures – tendons, ligaments and skin – have elastic qualities

23. Body Composition
Healthy body fat percentages <25% for males % for females Measured BMI Somatotyping: endomorph, mesomorph, ectomorph Fat: skin folds Fat free mass – bones, water, teeth, muscle Fat mass – essential for body temp regulation, shock absorption, non- essential is adipose tissue.

24. Muscular Power
A powerful movement is achieved as quickly as possible, while imparting as much strength as possible A combination of speed and strength ATP-PC system is vital A muscle that contracts very quickly has insufficient time to develop maximal force, whereas a very forceful contraction takes time, resulting in slow movement Trade off between the speed and force – at high speeds, power can decrease because there isn’t enough time to develop max force

25. Muscular Power
Sporting examples Field events Spike in volleyball Drive in golf Tackles Netball and Basketball when performer leaps to intercept a pass How to train muscular power Weight training (8-12RM) Plyometrics

26. Factors affecting Muscular Power
Age
Gender
Speed of contraction
Fibre type
Fibre recruitment
Muscle length

27. Speed
Performer moves as quickly as possible from point A to B. It can refer to the whole body or a body part Relies on the efficiency of the anaerobic systems, muscle activation, fibre composition, rate of force production, joint stiffness, duration of the activity Sporting examples Any sprint events in athletics Accelerating to create space or evade an opponent in team games Releasing in javelin

28. Ability to change whole body direction with maximal speed and control
Agility
Ability to change whole body direction with maximal speed and control
Includes speed, balance, coordination, flexibility, muscular power
Reactive or planned
Cognitive aspect – response to a stimulus
Familiarise yourself with Table 7.6 page 197
Sporting examples
Evading an opponent in soccer
Dribbling around an opponent in basketball or soccer
Reacting to a player’s baulk in football

29. Factors affecting agility
How to train agility?
Specific courses that replicate game movements
Regular sprint training
Improved flexibility
Factors affecting agility
Centre of gravity
Speed
Reaction time
Muscular strength
Range of motion at joints
Fibre type
Flexibility

30. How to train coordination
The ability to use the body’s senses to execute motor skills smoothly and accurately.
The control of body parts to complete a sequence of movements.
May involve co-oridination of an external implement eg. kicking a football
Elite level – decreased muscular effort & less energy
Sporting examples
Tennis serve
Spike in volleyball
Scoring in netball
Arm-leg action in breaststroke
How to train coordination
Practice the relevant movements for the particular sports
Begin with basic activities and progress to more complicated movements

31. Dynamic balance (whilst moving) Static balance (whilst not moving)
The ability of the body to remain in a state of equilibrium while performing a desired task
Dynamic balance (whilst moving)
Static balance (whilst not moving)
External forces acting on the body (gravity, friction) must be opposed by external forces (muscular contractions)
Sporting examples
Running a bend in a 200m sprint
Handstand
Standing on one foot shooting in netball

32. How to train balance Balance
Weight training to improve muscular strength
Repetitively practising the required movements
Pilates
Swiss ball training (core training)

33. The speed with which an individual can react to an external stimulus
Reaction Time
The speed with which an individual can react to an external stimulus
Time taken for the brain to react to a stimulus, process them, select a response, then activate the muscular response
Sporting examples
Reacting to starter’s gun in a sprint
Judging the speed and spin of the ball in a table tennis

34. How to train reaction time
Practise specific moments depending on sport
Sprint start
Tennis volleys