Fitness Notes
Physical Education 2A/B
Megan Ngo
HEALTH-RELATED COMPONENTS (F.M.C.M.B) #YMCMB 
These are the components that can be improved, and resulting in enhancing health and also to prevent
disease.
Flexibility
The capacity of a joint or joints to move through a full range of motion.
 Ability to bend and stretch and twist without injury
 Both static and dynamic

Can be improved by just simply stretching 
Muscular Strength
Group of muscles exert a force against a resistance in a single maximum contraction
Strength is often represented in 2 ways; the maximum weight a person can lift or the strongest grip
a person can exert.
 These actions requiring anaerobic activities.
 Having muscular strength gives the individual good posture.
 There are a number of factors that determine an individual’s strength capacity.
These include: Muscle fibres types, cross-sectional area of muscles, gender (testosterone) and age.








Cardiorespiratory endurance
Physical activity over an extended period of time which is known as aerobic fitness or stamina.
Requires efficient functioning of the heart, lungs and blood vessels in order to supply oxygen and
nutrients to working muscles
Continuous training
Fartlek training – Changing intensity of the training. (Concrete, grass and sand)
Remove carbon dioxide and waste materials produced whilst contraction
Jogging, Swimming or Cycling
For example Interval (Ratio) Training:
Aerobic Fitness –
10 x 1km with a ratio of 1:1
Anaerobic Fitness –
8 x 60m with a ratio of 1:4
8 x 40m with a ratio of 1:4
12 x 20m with ratio of 1:4
High levels of cardiorespiratory endurance produce the effects on the body. (Page 294)
Fitness Notes
Physical Education 2A/B
Megan Ngo
Muscle Endurance
Exerting a force with repetition over an extended period of time or sustain a contraction for an
extended period of time.
 Activities that require muscle endurance are canoeing, jogging, distance swimming, sit-ups, pushups and even chin-ups (CIRCUIT TRAINING).
 These activities are aerobic, although some require lactic acid energy production.
 80% + slow-twitch muscle fibres.

Body Composition
 Made up of three structural basic components; fat, muscle and bone.
 This is determining the percentile of each section that makes up an individual’s weight.
 Too much fat can be harmful, although it is required for warmth and energy reserves.
Fitness Notes
Physical Education 2A/B
Megan Ngo
PERFORMANCE RELATED COMPONENTS (S.P.A.R.C.B)
A level of competence I these aspects of fitness enables more effective participation in a range of
physical activities.
Speed
This is the ability to perform a movement or cover a distance in a short period of time.
 Refers to total body speed; running or swimming
 Rate of movement in the leg or arms
 Anaerobic speed is required in nature and also sports such as sprinting, javelin along with long and
triple jump.

The capacity for speed is affected by:
1.
2.
3.
4.
The muscles’ ability to produce anaerobic energy
The proportion of fast-twitch fibers in the muscles concerned
Muscular Strength
Flexibility
Power





Ability to release MAXIMUM force very quickly
Combination of strength and speed
Activities such as; jumping, throwing and sprint starts and kicking
Uses ATP-CP energy production
High proportion of fast-twitch fibres
Agility
Rapid acceleration, turning, dodging and weaving
 Contact sports for example; boxing, wrestling and martial arts.

Reaction Time
The time between receiving a receiving a signal to move and the start of the actual physical
response
 This is required in swimming and athletics
 Also important in tennis, boxing, fencing and cricket.

Fitness Notes
Physical Education 2A/B
Megan Ngo
Coordination
The ability of the body’s sense (particularly sight and hearing), nervous system and muscles to
perform specific movements smoothly and accurately.
 Essential for dance and rhythmic gymnastics

Balance
Being able to maintain the body’s equilibrium while stationary (static balance) or in motion (dynamic
balance).
 It is required in everyday activities along with all sports.
 Essential in gymnastics, surfers, skiers and horse riders.

Fitness Notes
Physical Education 2A/B
Megan Ngo
PRINCIPLES OF TRAINING
Specificity
Personal/Individual
Overload
1. What Sport?
2. Match Energy System (Aerobic/Anaerobic)
3. Skills/Tactics/Strategies
Everyone will respond to the activity differently
due to heart sizes, muscle mass, fibre type
composition, fat distribution (body composition)
and joint flexibility.
Programs that are geared to the individual gives
optimal training benefit results as this targets the
needs and capabilities of the athlete.
Always to maintain HOMEOSTASIS.
3 factors in training:

Increasing the intensity of the exercise
Target Heart Rate – between 70% to 85%
0.70 x (220-Age) = BPM @ 70%
0.85 x (220-Age) = BPM @ 85%

Increasing the frequency of activity
3 – 5 times a week of sessions

Recovery
Training Threshold
Increasing the duration of the exercise of
number of repetitions
Low intensity = longer duration
High intensity = shorter duration
Work to Rest Ratio
You must get to a certain point for benefit to
begin.
You can walk but if you walk slowly than you won't
get any fitness benefits
If you walk quick and past the threshold fitness
benefits will occur
Aerobic –
60-85% of maximum heart rate which should be
maintained over 30 minutes
Anaerobic –
Over 85% of maximum heart rate.
**Talk Test
Fitness Notes
Physical Education 2A/B
Megan Ngo
METHODS OF TRAINING (6*)
Anaerobic


Uses ATP-CP – bursts of energy for 5 to 10 seconds and recovery within approximately 30 seconds
Lactic Acid - after 10 seconds and lasts for approximately 1 minute and takes 3-5 minutes to recover
Interval training is an effective type of training that can be used with ratio of 1:4 or 1:5
Aerobic

Uses ATP from Glycogen stored in body
There are 2 main goals for aerobic training:
 Increase capacity of the cardiorespiratory system by increasing cardiac output, stroke volume
and also efficiency of respiratory system
 Enhance specific muscles to supply and process oxygen
The types of training that can be used are interval with a 1:1, fartlek and also continuous training.
Strength


Increasing muscle strength by training close to its current force generating capacity
Actions used are; concentric (inwards – towards body) and eccentric (outwards – away from body)
Isometric strength training is the type of training that should be used for this method.
Speed
The training method best suited to improving speed is interval and circuit training.
Flexibility
Stretching.
Power


Combination of speed and strength – EXPLOSIVE EVENTS; high jump, javelin and volleyball spike.
Specific muscle must be worked at a high intensity for short intervals, similar to that of speed
training.
Training methods best suited to improving power, include resistance training, interval and circuit
training and plyometrics.