1. Components of Fitness

2. Components of Fitness- Physiological
Aerobic Endurance
Speed
Muscular Strength
Muscular Power
Local Muscular Endurance
Flexibility
Agility

3. Aerobic Endurance
Fitness of heart, lungs, circulatory and respiratory systems
To improve, need to train in ‘training zone’ (65-85% of max HR) for at least 20mins/3X a week
Changes include- no. of capillaries for O2/CO2 exchange, muscular strength of left ventricle- this stroke volume and overall ability of the body to transport O2 and for muscles to use it, stores of myoglobin increase (increasing ability of muscles to pick up O2 from blood).
Eg long distance running, endurance events

4. Speed The ability to move from A to B as quickly as possible
Important in sprint events and lots of team sports.
To improve: interval training, reaction sprints.
Eg. 100m, making a lead in football.

5. Muscular Strength 1 repetition max (1RM)
Improve by: 5 RM or less at max capacity, general weight training
Eg scrum in rugby, shooting in hockey

6. Muscular Power
Power is the combination of strength and speed- ie an explosive movement achieved as quickly as possible with as much strength as possible.
To improve: weight training 3X a week 8-12 reps done quickly, plyometrics
Eg shot, discus, spike in v/ball, long footy kick

7. Local Muscular Endurance
Ability of a muscle group to keep working over a long period at desired effort level. Can be controlled by body’s tolerance of lactic acid levels.
Training includes prolonged activities using said muscles, continuous training.
Eg arms in 200m swim, legs in time trial

8. Flexibility
Body’s ability to gain a range of movement required for activity. Interaction of skeletal and muscular systems.
To improve: do flexibility work after warm up, stretch consistently.
Different types- Static, PNF (proprioceptive neuromuscular facilitation) and ballistic.
Eg gymnastics, athletics

9. Agility Combines speed, flexibility and balance
Ability to change direction quickly with control
Eg. Evading an opponent in rugby, dribbling the ball around opponents in basketball.
To improve: athletes perform agility tests and are re-tested frequently, regular stretching and sprint work, specific agility drills designed specifically for the game.

10. Components of Fitness- Neuromuscular
Balance
Reaction Time
Coordination

11. Balance
Ability of body to remain in state of equilibreum while performing a task.
Two types -Static (while remaining still) and Dynamic (while moving)
Ways to improve: specific weight training (for synergists), repeat movements to improve neuromuscular controls.
Eg gymnastics, aerobics, 200m sprint

12. Reaction Time
The speed with which an individual can react to outside stimuli.
Process: Stimulus detected Brain reacts process information select response activate muscular response
Important in: sprint starts, deciding who to pass to in basketball
A person with better reaction time is rarely flustered. It allows the athlete to be in a good position at critical moments.
To improve: practice with decreased length of sport specific movement. Eg kicks, passing, hitting in baseball etc

13. Coordination
Ability to link a series of muscular movements so they appear well controlled.
Important in most sports eg: dance and aerobics, spiking in volleyball, gymnastics, cricket cover drive.
Ways to improve: Start off with basic movements and gradually increase complexity and number of movements involved.