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By: Kristina Fragoso
Nine Components of Fitness
The audience I want to target are coaches, athletes, and physical education teachers
If you want to improve and have the highest efficiency and consistent improvements it is important to follow the 9 components of fitness
Intended Audience
1). Strength2). Power3). Agility4). Balance5). Flexibility6). Muscle Endurance7). Cardiovascular Endurance8). Strength Endurance9). Cordination
9 Components of Fitness
HARD WORK! WILL! PAY OFF
These nine components all can be used to get an athlete into great shape for their sport.
All of the components can be used during the actual season, but mostly during the off season.
Why are these Components Important?
What is Strength ?Strength- is the
ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against an antagonist
(bodyfitnesshealth.com)
Strength Training Exercises
Upper Body
Bench pressLat Pull downOverhead PressBicep CurlTriceps Pull down
Lower Body
SquatLeg ExtensionLeg Curl LungesAbdominal Crunch
Very Important
What is Power?Power- ability to
release maximum force in the shortest period of time. Power= force (x) speed. It is the combination of strength and speed
Example:
Baseball throw, pole volting, and boxing punch
(bodyfitnesshealth.com)
Plyometric Exercises are highly effective forms of power training
Plyometric exercises- refers to exercises that enables a muscle to reach maximum force in the shortest possible time. (www.sport-fitness-advisor.com)
Power Training Exercises
Intense Work Out!!
Agility- the ability of a person to change positions in space or to change directions quickly and effectively
Example: agility ladder
What is Agility?
T-drillFunnel DrillTennis Ball DropFigure 8Square Drill
See for explanation:http://www.1speedtraining.com/agility-drill.ht
ml
Agility Training Exercises
Balance – ability of a person to control human body or to maintain equilibrium under static and dynamic conditions
(bodyfitnesshealth.com
Example: Skating, skiing, or handstand etc…
What is Balance?
Airex Balance Beam Training ExerciseAirex Balance Pad Training ExerciseBalance Steps Training ExerciseFoam Roller Training ExerciseReebok Core Board Training Exercise
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=100
Balance Training Exercises
Flexibility- ability of a muscle to perform movements with large range of motion
(bodyfitnesshealth.com)
Example: stretching, sit and reach
What is flexibility?
Flexibility Training Exercises Dynamic Flexibility- dynamic
movements over range of movements. Ex: twisting or walking lunges
Static Active Flexibility- stretching an antagonist muscle by tension or agonist muscle. Ex: holding one leg up as high as possible
Static Passive Flexibility- holding a stretch using body weight or external force Ex: holding one leg out but rest it on a chair
http://www.sport-fitness-advisor.com/flexibilitytraining.html
Muscle Endurance- is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
What is Muscle Endurance?
Muscle Endurance ExercisesPush ups
Pull ups
Abdominal Workouts
Leg workouts
Cardiovascular Endurance- ability of the heart, lungs, and blood vessels to transport oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.
Good Cardiovascular endurance will benefit in: *increased heart size *Better Blood Flow & distribution *lowered Blood Pressure (www.answer fitness.com)
What is Cardiovascular Endurance?
Biking Skating BladingRunningSwimmingSprintingHigh Intensity Activities
Cardiovascular Endurance Exercises
Strength Endurance- ability to resist a force over time or to make repeated muscle contractions against a force
What is Strength Endurance?
Muscular Strength Exercises should be based on 3 things:
*body Weight *Machine Weight *Free Weights
-Body weight exercises- push ups, pull ups,-Machine Weights- help to isolate specific
muscles-Free Weights- allow for controlled resistance
Strength Endurance Exercises
Coordination- coordination in fitness refers to your ability to perform smooth and controlled complex movements with ease.
(www.livestrong.com)
What is Coordination?
Enhance coordination by : * Perform particular movements faster * Increase number of obstacles * Alter size and weight of object * Performing the activity on a different
surface
Coordination Exercises
Coordination
All of these nine components of fitness all correlate with each other.
Working at all of the components and becoming stronger in all aspects, an athlete will becoming stronger, faster, and better athlete
Conclusion