Components of FitnessComponents of Fitness

Fitness is the ability to meet the Fitness is the ability to meet the demands of your environment and demands of your environment and

still have some energy left for still have some energy left for emergencies.emergencies.

There are There are fivefive components of components of Health Related Fitness;Health Related Fitness;

1. Endurance/ 1. Endurance/ Cardio-Vascular Fitness.Cardio-Vascular Fitness.

‘‘This is the ability to This is the ability to exercise the whole body exercise the whole body for long periods of time for long periods of time without tiring’without tiring’

- E.g. jogging, swimming & E.g. jogging, swimming & cycling. cycling.

- Cardiovascular means heart Cardiovascular means heart and blood vessels. These are and blood vessels. These are responsible for transporting responsible for transporting oxygenated blood around the oxygenated blood around the body.body.

2. 2. Muscular Endurance.Muscular Endurance.

‘‘The ability of muscles The ability of muscles to maintain and repeat to maintain and repeat contractions without contractions without tiring’tiring’. .

- - In boxing, arm muscles are In boxing, arm muscles are contracted continuously.contracted continuously.

3. Strength.3. Strength.

‘‘This is the amount of This is the amount of force a muscle can exert force a muscle can exert against a resistance.’against a resistance.’

- Too little strength will result Too little strength will result in failure or injury when in failure or injury when insufficient force is exerted insufficient force is exerted upon an object.upon an object.

- E.g. Not exerting enough E.g. Not exerting enough power during a scrum leads power during a scrum leads to loss of the scrum.to loss of the scrum.

4. Flexibility.4. Flexibility.

‘‘This is the range of This is the range of movement possible at movement possible at a joint.’a joint.’

-- Poor flexibility leads to Poor flexibility leads to injury to tendons and injury to tendons and ligaments, especially in ligaments, especially in violent movements.violent movements.

5. Body composition.5. Body composition.

‘‘This describes the This describes the relative percentages relative percentages of fat, muscle and of fat, muscle and bone in our bodies.’bone in our bodies.’

-- Too much fat for Too much fat for example can lead to example can lead to disease in later life. disease in later life.

Health Related Fitness.Health Related Fitness. General fitness is sometimes known as General fitness is sometimes known as Health Related Fitness.Health Related Fitness.We need a certain level of cardiovascular We need a certain level of cardiovascular and muscular fitness to get on with our and muscular fitness to get on with our every day lives.every day lives.For high level sport however, a higher For high level sport however, a higher level of fitness is required.level of fitness is required.At this point the type of fitness you require At this point the type of fitness you require is SPECIFIC to the sport you follow.is SPECIFIC to the sport you follow.

There are There are sixsix components of components of Specific or Skill Related fitness.Specific or Skill Related fitness.

1. Power:1. Power:‘‘The ability to carry out an The ability to carry out an explosive movement by explosive movement by combining SPEED and combining SPEED and STRENGTH.’STRENGTH.’

-- E.g. Karate chop.E.g. Karate chop.2. Agility:2. Agility:

‘‘The ability to change body The ability to change body position quickly whilst in position quickly whilst in control’control’

-- E.g. Dodging.E.g. Dodging.3. Coordination:3. Coordination:

‘‘The ability to move 2 or The ability to move 2 or more body parts at the same more body parts at the same time to complete an action.’time to complete an action.’

- - E.g. Golf swingE.g. Golf swing

4. Reaction Time:4. Reaction Time:‘‘The ability to react The ability to react quickly to a given quickly to a given

stimulus.’stimulus.’-- E.g. Start of a race.E.g. Start of a race.

5. Speed:5. Speed:‘‘The ability to carry out The ability to carry out a movement in the a movement in the quickest time possible.’quickest time possible.’

-- E.g. Sprinting.E.g. Sprinting.

6. Balance:6. Balance:‘‘The ability to retain the The ability to retain the centre of mass above centre of mass above the base of support.’the base of support.’

-- E.g. Gymnast on a beamE.g. Gymnast on a beam

Fitness TestingFitness Testing

Cardiovascular EnduranceCardiovascular Endurance

Multistage Fitness Test/Bleep TestMultistage Fitness Test/Bleep Test

Cooper 12min RunCooper 12min Run

Harvard Step TestHarvard Step Test

Muscular EnduranceMuscular Endurance

Sit up test (NCF)Sit up test (NCF)

Press up test Press up test (1min)(1min)

Speed & AgilitySpeed & Agility

30m Sprint Test30m Sprint Test

5m Agility Run (5m 5m Agility Run (5m cone intervals)cone intervals)

Illinois Agility TestIllinois Agility Test

100m Sprint.100m Sprint.

Some more tests:Some more tests:FlexibilityFlexibility ( Sit and Reach )( Sit and Reach )

Balance testBalance test ( Stork Stand) ( Stork Stand)

Reaction timeReaction time ( Ruler Drop Test ) ( Ruler Drop Test )

Muscular StrengthMuscular Strength (Grip Dynometer) (Grip Dynometer)

PowerPower ( Sergeant Jump/Broad Jump )( Sergeant Jump/Broad Jump )

Co-ordination Co-ordination (Tennis Ball against the wall)(Tennis Ball against the wall)

Factors Affecting Fitness.Factors Affecting Fitness.1. Age1. Age

You are usually fittest in your twenties. From You are usually fittest in your twenties. From 30s onwards, body fat increases and muscles 30s onwards, body fat increases and muscles get weaker.get weaker.

2. Gender2. GenderUp to about 11 males and females are similar in Up to about 11 males and females are similar in levels of fitness. However after that, hormones, levels of fitness. However after that, hormones, bone structure and body composition all vary bone structure and body composition all vary greatly.greatly.

3. Physique3. PhysiqueYour build and shape make some sports easier Your build and shape make some sports easier than others. Mr Preston could never be a than others. Mr Preston could never be a basketball player, Mr Wright could never be a basketball player, Mr Wright could never be a power lifter.power lifter.

4. Diet4. DietIf you don’t eat the right foods, your body won’t If you don’t eat the right foods, your body won’t repair or grow properly.repair or grow properly.

5. Exercise5. ExerciseExercise will always make you fitter.Exercise will always make you fitter.

6. Physical disability6. Physical disabilityAlthough this means part of the body doesn’t Although this means part of the body doesn’t function properly, the rest of the body is still function properly, the rest of the body is still fully able.fully able.

7. Drugs7. DrugsAlcohol, cigarettes and other substances alter Alcohol, cigarettes and other substances alter your fitness.your fitness.

8. Stress8. StressExams, money worries, quarrels etc all take Exams, money worries, quarrels etc all take there toll on your body. Short term stress can there toll on your body. Short term stress can affect performance, long term it can kill you.affect performance, long term it can kill you.

9. Environment9. EnvironmentCity living over time will damage your lungs. City living over time will damage your lungs. High altitude makes it more difficult to breath. High altitude makes it more difficult to breath. Hot climates cause dehydration.Hot climates cause dehydration.