Components+of+Fitness

Welcome to Components of Fitness On this page you will see the different components of fitness. They are broken down into //**Health related**// and //**Skill related**// components of fitness. Below you can see explanations of the componets of fiitness and how they can be improved. There are specific tests that you can take to measure your levels of fitness. You can access the test card and score table at the bottom of the page.



These qualities can be broken down into two areas, **//Health related//** components and **//Skill related//** components.

H ealth related components of Fitness
 * Cardiovascular Endurance (Resistance)
 * Muscular Strength
 * Muscular Endurance
 * Flexibility
 * Body composition (As seen above)
 * Speed

They determine your physical fitness and are critical in any sport. In some sports one component may be more dominant; for example flexibility in gymnastics. All of them have to work, albeit in a form appropriate to your age.

It refers to the ability of the heart and the lungs to cope with prolonged physical activity. Blood carries oxygen to the working muscles and carries away any waste products such as lactic acid. Therefore the efficiency of the heart, lungs and blood vessels are important when considering levels of cardiovascular fitness.
 * //Cardiovascular Endurance //****: ** also known as **//aerobic exercise//**, **//resistance//** or **//stamina//**. It is the ability to exercise the whole body for long periods of time without getting tired. Examples: a marathon, a stage of the Tour de France..... This component of fitness is important in all activities that you will take part in within the school programme so there will be a focus on training methods for Cardiovascular endurance in your physical conditioning sessions.

Regular participation in physical activity that involves the whole body will improve cardiovascular endurance, activities such as cycling, running and swimming. In order to improve Cardiovascular Endurance it is important that you work within your heart rate training zone. This means that you should keep your heart rate between **//60-85%//** of your maximum. You can ensure improvement continues by increasing the **//frequency, intensity//** and/or **//time//** of your physical activity.
 * //How can it be improved? //**

It can be divided into **//static//** and **//dynamic strength//**. Static strength is the maximum force that can be applied to an immovable object whereas dynamic is the maximum force applied to move an object. An example of static would be a scrum in rugby and an example of dynamic would be a lifting or throwing activity.
 * //Muscular Strength: //**Is the maximum force that can be developed within a muscle or a group of muscles during a single maximal contraction. It helps sportspeople to hit, tackle and throw . Examples: weightlifting, shot putt.

Weight training is the most effective way to develop and improve strength. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Lifting heavy weights (60-80% of your maximum) over a low number of repetitions will gradually develop your muscles, which will in turn build up your strength.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Muscular endurance: **<span style="font-family: Arial,sans-serif; font-size: 12pt;">Also known as **//anaerobic endurance//**. It refers to the <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">voluntary <span style="font-family: Arial,sans-serif; font-size: 12pt;"> muscles’ ability to keep working, performing repeated contractions, for long periods of time without suffering from fatigue. <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">It helps sportspeople to sprint or repeat quick actions for longer. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Muscles can continuously work at a high level if they are getting the energy that they need. Once oxygen supply cannot keep up with the demand from the muscles then **//lactic acid//** starts to build up. As long as the body can keep the lactic acid levels low the muscles can continue to work. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Regular training with light weights or exercises such as press ups, sit ups, lunges or squats will improve your muscular endurance in those specific muscles or muscle groups. A good example of an overall workout to improve muscular endurance would be a circuit training session that consisted of exercises that covered all of the major muscle groups. <span style="display: block; font-family: arial,sans-serif; font-size: 12pt; text-align: justify;">Also performing a high number of repetitions with low weights on a regular basis will increase the amount of time your muscles can continue to work without suffering from fatigue.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Flexibility ****<span style="font-family: Arial,sans-serif; font-size: 12pt;">: **<span style="font-family: Arial,sans-serif; font-size: 12pt;">also known as **//suppleness//** or **//mobility//**. It is the greatest range of movement possible around a given joint. It helps performers to stretch and reach further and perform more advanced skills. Examples: rhythmic gymnastics, dance, taekwondo. Different kinds of joints allow differing levels of flexibility, for example ball and socket joints allow more movement than hinge joints. The level of flexibility a person has depends upon their joints, ligaments, tendons and muscles. The level of flexibility will also vary from person to person as people have different degrees of elasticity of ligaments and tendons as well as strength of muscle groups.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">Flexibility exercises and stretching are part of most training programmes. There are a number of different techniques that can be used including **//static//** stretching, **//dynamic//** stretching and **//PNF//** (Peripheral Neuromuscular Facilitation) By gradually stretching muscles and tendons and by extending ligaments your flexibility can be improved. The more flexible you are the less likely you are to damage ligaments, tendons or muscles. As you get older you will lose flexibility. In order to stay flexible throughout your life it is important to maintain regular stretching exercises.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

<span style="display: block; font-family: arial,sans-serif; font-size: 12pt; text-align: justify;">Speed usually requires a great deal of effort from the performer for a short period of time. To do this energy must be supplied to the muscles quickly so they can contract in the fastest possible time. The anaerobic energy system is at work when producing speed. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Many people believe that speed is an ability that you are born with, others believe it is something that must be worked at. It is possible that both are true. The number of fast twitch and slow twitch fibres in a persons’ muscle helps to determine the ability to perform actions at speed. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Certain people are born with the ability to be fast runners but regular training and use of correct technique can also increase speed. Participation in Speed, Agility and Quickness (SAQ) activities can also help to improve Speed. This can take the form of an SAQ circuit.
 * <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Speed: **<span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly <span style="font-family: Arial,sans-serif; font-size: 12pt;">. Examples: a shot of Volleyball, free kick, a 100-metre sprint...
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

<span style="font-family: Arial,sans-serif; font-size: 12pt;">If <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">the physical capacities are the basis of your physical fitness, motor qualities indicate the quality of your movements, so you're more skilled. These qualities make your movements coordinated, balanced and agile. <span style="font-family: Arial,sans-serif; font-size: 12pt;"> To improve them you should <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">work <span style="font-family: Arial,sans-serif; font-size: 12pt;"> by <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">conducting <span style="font-family: Arial,sans-serif; font-size: 12pt;"> specific <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">exercises to improve the <span style="font-family: Arial,sans-serif; font-size: 12pt;"> skill for example, <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">turns, jumps, goal keeping.... You should graduate the exercise,going from basic exercise like running or performing a leap to more difficult and complex activities as do a flip or score <span style="font-family: Arial,sans-serif; font-size: 12pt;"> a <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">goal.
 * //<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Skill related components of Fitness //**<span style="font-family: Arial,sans-serif; font-size: 12pt;">also known as **//<span style="font-family: Arial,sans-serif; font-size: 12pt;">motor //** **//<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">qualities //**<span style="font-family: Arial,sans-serif; font-size: 12pt;">.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">Agility //
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Balance
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Coordination
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Reaction time
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Power

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Agility: //** <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">the ability to change the position of the body quickly and with control. This helps team players dodge their opponents <span style="font-family: Arial,sans-serif; font-size: 12pt;">Agility does not just refer to specific joints as flexibility does; it refers to the movement of the whole body. Examples: dribbling in football, rugby players and skiers.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">The best way to improve your agility is through training. By performing the movements you do within a game at full speed in similar conditions, you will gradually improve your agility. Speed, balance, co-ordination and power also need to be improved as these all have an effect on agility. Participation in Speed, Agility and Quickness (SAQ) activities can also help to improve Agility. This can take the form of an SAQ circuit.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

<span style="font-family: Arial,sans-serif; font-size: 12pt;">There are two types of balance: //<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">**static** <span style="font-family: Arial,sans-serif; font-size: 12pt;"> ** equilibrium ** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">: //<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">istheoneinwhichthereisnoshift, forexample,ifyouuploadtoaskateboardwithoutmovement or perform and hold a handstand.
 * <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Balance **<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">: <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;"> also known as **//equilibrium//**. Is the ability to maintain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance).

<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">//and **dynamic**// <span style="font-family: Arial,sans-serif; font-size: 12pt;"> **// equilibrium //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">//://logicallytheredisplacement, t <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">his helps gymnasts maintain their position whilst performing a floor routine and prevents games players from falling over at speed. <span style="font-family: Arial,sans-serif; font-size: 12pt;">If a person is balanced it implies that they are controlled. Balance is important in everyday life as well as in sports performance. Balance is needed for simple, everyday tasks such as walking down the street.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">Balance within a sport can be improved by developing the specific skills needed for that particular sport. For example practicing a handstand or performing a weight lift. Your balance is controlled by a number of factors and developing those factors including muscular strength and neuromuscular body awareness. If you require strength to maintain a body position you need to ensure that the muscles required are strong enough for the task. Secondly your practicing of the movements or positions will allow your body to understand where and how it is completed sending messages to help programme the movement you require the muscle to do. <span style="display: block; font-family: arial,sans-serif; font-size: 12pt; text-align: justify;">If it is general balance that you require there are a number of activities such as balance beams and boards. Stork standing and movement game which could be used to simulate the game or activity that you wish to improve.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Coordination //****//<span style="font-family: Arial,sans-serif; font-size: 12pt;">: //** <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">the ability to use two or more body parts together <span style="font-family: Arial,sans-serif; font-size: 12pt;"> or groups of muscles and senses to perform an action. It requires the body’s motor system to interact with the nervous system.Coordination is something that you are born with and some individuals will be more coordinated than others. <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">Coordination helps all athletes to move smoothly and quickly especially when also having to control a ball. <span style="font-family: Arial,sans-serif; font-size: 12pt;"> A skillful performance in any activity requires good coordination. //<span style="font-family: Arial,sans-serif; font-size: 12pt;">There are two types of co- // <span style="font-family: Arial,sans-serif; font-size: 12pt;">ordination: **//<span style="font-family: Arial,sans-serif; font-size: 12pt;">general //** **//<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">coordination //** //<span style="font-family: Arial,sans-serif; font-size: 12pt;">: // <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">in which the body operates globally. For example, when walking or in a race and **//specific//** <span style="font-family: Arial,sans-serif; font-size: 12pt;"> **// coordination //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">//:// acting a part of the body. For example, a release or receipt of a ball with a hand or foot.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">Practice is the most important thing when considering improving co-ordination. Activities that involve constant throwing, catching, kicking, hitting and running or repetition of the required steps or movement in dance will help to improve coordination. When someone starts playing a new sport it is common for them to seem uncoordinated at first but with practice this will soon improve.
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //**


 * <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Reaction time: **<span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">is t <span style="font-family: Arial,sans-serif; font-size: 12pt;">he ability to react to stimulus as quickly as possible. <span style="color: #333333; font-family: Arial,sans-serif; font-size: 12pt;">It is the time between the presentation of a stimulus and the onset of a movement. Examples; ssprinters making a fast start and goal keepers saving a shot at goal.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">Your reaction time combines with your movement time to form an overall response time. <span style="font-family: Arial,sans-serif; font-size: 12pt;">Reaction Time - the time taken between the stimulus and the initiation of the response. Movement Time -the time taken from the initiation of the response to the completion of the task
 * //<span style="font-family: Arial,sans-serif; font-size: 12pt;">Reaction time + Movement time = Response time //**

**//<span style="font-family: Arial,sans-serif; font-size: 12pt;">How can it be improved? //** <span style="font-family: Arial,sans-serif; font-size: 12pt;">The efficiency of the nervous system determines the speed of your reactions. Research has shown that simple reaction time cannot be improved through training but your choice reaction time can. The more skilful and experienced you become at a sport the more you are able to read the game, select important information and anticipate what is going to happen next.

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Power ** <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">: <span style="font-family: Arial,sans-serif; font-size: 12pt;">Also known as **//explosive strength//** is the ability to use strength at speed. It requires a combination of speed of movement and strength. Examples; throwing a javelin and jumping high jump rely on high levels of power. The aerobic system provides the energy for muscular power. Like many other components of fitness, power can be improved by training. Performing repetitions at speed help to improve your power. As power is a combination of speed and strength it is important that both are trained in order to improve.
 * //How can it be improved?//**

**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Your ** **<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">physical <span class="wordtotrans" style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">capabilities now ** <span style="font-family: Arial,sans-serif; font-size: 12pt;">Your <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">physical capabilities tend not to achieve full development until you have reached 20 years of age. Your current physical capabilities depend on your age, sex body type and composition, exercise activities and lifestyle. Thus, <span style="font-family: Arial,sans-serif; font-size: 12pt;"> it <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">is often the case that children can develop their physical condition, although we all know that there can be exceptions. <span style="font-family: Arial,sans-serif; font-size: 12pt;">In the course of the year you will undergo a number of tests to measure your current levels of fitness and you will be able to compare yourselves against ‘Norm tables’ which allow you to assess where your fitness levels are in ration to the normal levels for your age and sex.