Components of fitness

The Components of
Fitness

HPE Home Year 10 HPE Contents

COMPONENTS OF FITNESS
• Flexibility
y
• Strength
• Speed
• Power
• Balance
• Endurance
• Agility
• Balance
• Co-ordination
• Body Composition
Year 10 HPE – Competitive Swimming and Sports Nutrition Slide 2


PHYSICAL FITNESS
• PHYSICAL FITNESS IS THE ABILITY OF
THE BODY TO ADAPT TO THE
DEMANDS AND STRESSES OF
PHYSICAL EFFORT.
• Fitness itself can not be described in a
single definition, but must be looked at
in its ten separate components.



Flexibility
• Flexibility – the
ability of your
bilit f
muscles,
ligaments and
li t d
tendons to
stretch so that
h h
your joints
allow large
range
movements.


Strength
•Muscular strength –
Muscular
the force that a muscle
or group of muscles
can generate against a
resistance in a single
i t i i l
contraction.
contraction


Anaerobic Capacity
• Anaerobic Capacity
p y
(Speed) - the ability to get
your body moving quickly.
quickly
• Uses anaerobic energy
system (
y (I.e. no oxygen but
yg
P-Cr and Lactic acid energy
systems).
systems)


POWER
• Power is the functional application of both strength
and speed. It is the key component for most
p y p
athletic performances.
• Muscular Power – the ability to use a lot of strength
very quickly to produce an explosive effort.



Balance
• Balance – your
y
ability to maintain
the body in
equilibrium (in a
stable position) while
you are moving
(dynamic) or
(d i )
stationary y
(stationary).


Muscular Endurance
• Muscular Endurance – the
ability of your muscles to
produce small efforts that are
repeated over and over again.



Aerobic C
A bi Capacity
it
• A
Aerobic Capacity (“Stamina”) - the
bi C i (“S i ”) h
ability to keep producing energy
aerobically (uses oxygen) and using it to
perform tasks involving the whole body
for extended periods of time
p
• Aerobic capacity depends on the ability
of your heart and lungs to deliver
oxygen through your blood to your
muscles, to produce aerobic energy.
• Long d duration, low intensity.
l


Agility
• Agility – your
ability to change
direction quickly
and precisely and
still retain
balance.
• To be agile , you
must be able to
accelerate
quickly, turn,
dodge and weave.
d d d


Co-
Co-ordination
• Coordination –
the ability to
time your
movements so
that you perform
h f
skills smoothly
and accurately.


Body Composition

• Body composition
- th ratio of th
the ti f the
different types of
tissue in your body
y y
(fat, muscle, bone).


Fitness Testing
• The Importance of Fitness
Testing
• Criteria for Choosing a
Fitness Test
• Types of Testing



The Importance of
Fitness Testing
Fitness testing is essential for
those interested in sport-related
fitness for several reasons:
• It id
identifies strengths and
ifi h d
weaknesses
• It gives feedback abo t the
gi es about
effectiveness of training
• It provides training incentive
• It identifies specific attributes



Strengths and Weaknesses

• If a swimmer scores
poorly on a 30-meter
l 30 t
sprint test and
vertical jump test,
his program should
focus on improving
his explosive power.



Feedback
• By repeating tests at regular intervals,
e.g. every 6 weeks, the individual and
the coach receive information about
the effectiveness of training program.
• This feedback is important in
assessing improvements and making
necessary program modifications.



Incentive
Testing tends to provide
training incentive and
the motivation to
co t ue the act ty,
continue t e activity,
e.g.:The swimmer whose
30m sprint test has
p
improved significantly
over a 6 week period,
feels
f l rewarded f
d d for
their hard work.



Specific Attributes
• Fi
Fitness testing may
i
indicate that an
athlete has a specific
attribute, such as
speed, that may help
p , y p
decide on a position
or event suited to
her
h or hi abilities.
his biliti



An Athlete’s Profile
• Using a range of Athlete A
fitness tests we can Grip Strength

get an overall picture Sit & Reach

of the athletes 40m Sprint

Fitness Test
T hrow and Catch

fitness. The profile Agility Run

graph on the left Basketball T hrow

Vertical Jump

shows the athlete Beep T est

has high flexibility 0 20 40 60
Percentile
80 100

and strength, but
low speed.



Sport Profile
• The athlete’s profile
can be compared to 50m Sprint Swimmer
an ideal profile of a Grip Strength

pa t cu a spo t
particular sport. Sit & Reach

• This allows the
40m Sprint

Fitness T est
T hrow and Catch

athlete to identify
y Agility Run

F
which components of
Basketball T hrow

Vertical Jump

fitness he/she Beep T est

should t
h ld target in their
t i th i 0 20 40 60
Percentile
80 100

training program.


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