2. THE FITNESS COMPONENTS

3. Fitness Components HEALTH RELATED: The components that you need to be able to perform everyday tasks. Below average results in these components can compromise or affect your health and ability to get through each day.

4. Fitness Components PERFORMANCE RELATED: The components that are needed for success in particular physical activities and sport. Note: Most of the H-R components are also needed here.

5. FITNESS COMPONENTS Health Related:Performance Related Cardio respiratory Endurance (Aerobic Pwr) Speed Muscular Strength and PowerAgility Local Muscular Endurance (LME) Balance FlexibilityCoordination Body CompositionReaction Time

6. Cardio-Respiratory Endurance Also known as Aerobic Power (need Oxygen) Capacity of body to keep up continuous physical activity over an extended period of time Your test: Beep Test Requires efficient function of Lungs and Heart Required for: Hockey, Soccer, Football (on ball) distance athletes – cyclists, rowers, runners.

7. Muscular Strength Ability of muscle to exert a single maximal force, to overcome resistance Resistance can be: body part, whole body (opponent) or item external to body. Your Test: Grip strength test. Heavier the weight muscle can lift, or resistance it can overcome, the more strength it is said to have. Needed in all sports where maintaining body position is vital. Weightlifting.

8. Muscular Power Combination of strength and speed A powerful movement achieved as quickly as possible, while imparting as much strength as possible. Needed for jumping and throwing movements. Your test: Vertical Jump, Standing Jump, Basketball Throw

9. Local Muscular Endurance (LME) Ability of a muscle or group of muscles to sustain or repeat a force over a period of time. LME can be increased by increasing the time the force is sustained. Required in many sports – crucial in team games and long duration events Your Test: Curl up test. Push ups on chair.

10. Flexibility Range of movement about a joint Varies from joint to joint. Athletes need good flexibility – reduces stiffness, soreness and chance of injury. Provides freedom of movement in almost any sporting action. Your Test: Sit and Reach test

11. Body Composition The ratio of fat to non-fat components in the body. FAT: Essential – around organs (heart) Storage – fat cells around body NON-FAT: Lean body weight – muscle, bones and organs Altered by – activity level and diet (amount and type) Low level desirable in athletes and general population – reduce CV disease, Obesity. Your test: % BF monitor

12. Performance Related: Speed Speed of body part or total body. Sprinters (whole body), Throwers (body part) Your test: 50m sprint test

13. Balance Ability to remain in state of static or dynamic equilibrium. Required by skiers, horse riders, gymnasts, surfers etc.. Your test: Stork stand

14. Agility Ability to change body position quickly without losing balance Required by those needing to evade opponents. Basketball, Netball, Hockey etc.. Your Test: Illinois Agility Test

15. Coordination Ability to link a series of actions into a flowing movement pattern with accuracy and timing. Hand-eye coordination – racquet sports. Football kicking, Basketball jump shot etc.. Your test: Hand wall toss

16. Reaction Time Time taken to respond to a signal that movement is required. Sprinter – react to gun. Soccer goalie – react to penalty spot kick. Your Test: 50m sprint, Illinois Agility.

17. Bob Beamon 1968 Mexico City Olympics FITNESS COMPONENTS AND ATHLETES Muscular Power Speed Flexibility

18. Michael Diamond 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES Reaction Time Balance

19. Synchronised Diving 2000 Syndey Olympics FITNESS COMPONENTS AND ATHLETES Flexibility Speed Agility

20. Tae Kwon Do 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES Muscular Strength Muscular Power Flexibility Speed Agility Reaction time Balance

21. Nardia Comaniche 1976 Montreal Olympics FITNESS COMPONENTS AND ATHLETES Flexibility Agility Muscular Strength Muscular Power

22. Mark Spitz 1972 Munich Olympics (7 gold medals) FITNESS COMPONENTS AND ATHLETES Flexibility Speed Muscular Power Muscular Strength

23. Simon Fairweather Archery 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES Balance Coordination

24. Hockeyroos 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES C-R Endurance Agility Speed Muscular Power Muscular Strength

25. Brad McGee 1km time trial 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES Speed Muscular Strength Muscular Power

26. Dick Frosbury 1968 Mexico City Olympics FITNESS COMPONENTS AND ATHLETES Muscular Power Flexibility

27. 400m relay 2004 Athens Olympics (Aust 2nd) FITNESS COMPONENTS AND ATHLETES Speed Muscular Endurance C-R Endurance

28. Baseball 2004 Athens Olympics FITNESS COMPONENTS AND ATHLETES Speed Flexibility Muscular Power

29. Justine Henin-Hardene 2004 Athens Olympics FITNESS COMPONENTS AND ATHLETES C-R Endurance Agility Flexibility Muscular Power Speed

30. 110m Hurdles 2000 Sydney Olympics FITNESS COMPONENTS AND ATHLETES Speed Flexibility

31. Weightlifting 2004 Athens Olympics FITNESS COMPONENTS AND ATHLETES Muscular Strength Muscular Power

32. 400m Hurdles 2004 Athens Olympics FITNESS COMPONENTS AND ATHLETES Speed Flexibility C-R Endurance