Fitness
FITNESS
COMPONENTS
Divided into parts
called fitness
components
Fitness components
means types
Fitness
There are 10 different
fitness components
Health related fitness
These 10 fitness
components are
grouped into two main
categories
Sport related fitness
Health related fitness
General fitness to enjoy a healthy lifestyle
Health related fitness
components are:
Aerobic
capacity
(stamina)
Strength
Muscular
endurance
Flexibility
Body
composition
Sport related fitness
High level of fitness to play competitive sport
Sport related fitness
components are:
Anaerobic
capacity
(speed)
Power
Agility
Balance
Coordination
Your muscles need energy to contract (shorten) and so produce movements.
There are two ways your muscles can make this energy.
Anaerobic energy
production
Aerobic energy
production
Means without oxygen
Means with oxygen
When your muscles need
quick, explosive energy for
activities such as sprints,
jumps or throws.
When your muscles need
energy for steady-paced,
long activities such as
jogging or cycling.
Oxygen is not required so is
called anaerobic.
Oxygen is required so is
called aerobic.
Health related fitness
Components
Definition
Examples
Ability of your heart and lungs to deliver oxygen
through your blood to all your working muscles.
Running, cycling,
swimming, rollerblading, gym floor
classes
This means that the muscles of the body need
constant oxygen supplied to them over an extended
period.
Ability of your muscles to produce efforts that
are repeated over and over again.
Paddling, running,
swimming
This means that the muscles need to contract and
relax many times for the duration of the event.
Ability of your muscles to exert a large force
several times
Multiple tackles,
weight training
Ability of your muscles, ligaments and tendons
to stretch to allow large movements.
Gymnastics,
kicking, bowling
Your body is made up of different types of
muscle, bone and fat tissue.
Sport related fitness
Components
Definition
Examples
The ability to use rapid movements
100m / 200m
to get your body moving quickly sprint, 50m swim,
over short distances.
boxing, soccer
Ability to use strength quickly to Jump, throw, putt
produce an explosive effort.
the shot
Ability to control your body position Surf, cycle, ski,
when you are moving or stationary. skate, gymnastics
Your ability to accelerate quickly,
dodge, weave and turn.
Ability to time your movements so
that you perform skills smoothly
and accurately.
Most team sports
to avoid players
Soccer, netball,
tennis, cricket
Health related fitness
Components
Definition
Examples
Aerobic
capacity
(Stamina)
Ability of your heart and lungs to deliver oxygen
through your blood to all your working muscles.
Running, cycling,
swimming, rollerblading, gym floor
classes
Muscular
Endurance
Ability of your muscles to produce efforts that
are repeated over and over again.
This means that the muscles of the body need
constant oxygen supplied to them over an extended
period.
Paddling, running,
swimming
This means that the muscles need to contract and
relax many times for the duration of the event.
Strength
Ability of your muscles to exert a large force
several times
Multiple tackles,
weight training
Flexibility
Ability of your muscles, ligaments and tendons
to stretch to allow large movements.
Gymnastics,
kicking, bowling
Body
composition
Your body is made up of different types of
muscle, bone and fat tissue.
Sport related fitness
Components
Definition
Examples
Anaerobic
capacity
(Speed)
Power
The ability to use rapid movements
100m / 200m
to get your body moving quickly sprint, 50m swim,
over short distances.
boxing, soccer
Ability to use strength quickly to Jump, throw, putt
produce an explosive effort.
the shot
Balance
Ability to control your body position Surf, cycle, ski,
when you are moving or stationary. skate, gymnastics
Agility
Coordination
Your ability to accelerate quickly,
dodge, weave and turn.
Ability to time your movements so
that you perform skills smoothly
and accurately.
Most team sports
to avoid players
Soccer, netball,
tennis, cricket
FITNESS
TESTING
Is a guide to your
fitness at that stage in
your year / life
Each fitness
components can be
tested by a certain test
Fitness Testing
Must try your best on
each test or the result
will tell you nothing
Need improving
(poor results)
Informs you about
which components
Need maintaining at
their current level
(good results)
Health related fitness tests
Components
Test
Aerobic capacity
(Stamina)
Beep test
Muscular Endurance
Flexed arm hang
Push up tests
Sit up tests
Strength
Grip test
Flexibility
Sit and reach test
Body composition
Body Mass Index (BMI)
Weight (kgs) divided by Height squared (metres)
Sport related fitness
Components
Test
Anaerobic capacity
(Speed)
40m sprint
Power
Standing long jump
Balance
Stork stand test
Agility
Shuttle run, Illinois agility test
Coordination
Alternate hand wall toss
TRAINING
METHODS
Training methods
Used to improve your
fitness components
Continuous training
Each training method
requires you to follow
a special rule to
improve.
Interval training
The training methods
are:
Circuit training
Resistance (weight)
training
Flexibility training
Continuous training
Improves aerobic capacity by making
your heart, lungs and muscles work
for long periods of time.
This method involves whole body
activities such as running and
swimming.
You must follow the aerobic or FITT
formula
F
FITT
•Frequency
I
•Intensity
T
•Time
T
•Type
Principle
Definition
Norms
Notes
Frequency
How often / how many
times you train
3 times a week
This is the minimum
expectation
Intensity
How hard you train
70% - 80% of max
heart rate (HR)
220 – age = max HR
Measure pulse at
Radial artery (wrist) or
Carotoid artery (neck)
Time
How long you train
20 continuously
Talking and resting does not
count
Type
Kind of activity/training
Swimming,
running, cycling,
aerobic floor class
are the best types
Sports that stop and start
too often do not count
(tennis squash).
Team sports (soccer, b/ball,
netball, rugby) are good.
Interval training
Improves anaerobic fitness (strength,
power, agility, speed) where periods of
activity are followed by periods of
recovery (work interval then rest interval)
This method is good for team sports such as
netball, touch, rugby, soccer, basketball,
hockey.
Two sessions a week (+ other training)
Circuit training
Improves strength, power,
muscular endurance, agility and
all at the same time.
This method involves 10 different
exercises performed in order as
fast as possible.
Three sessions a week
With a change in exercises
every 4 weeks
Resistance training
Use of weights or your own body weight to
make your muscles work.
Improves strength, power, muscular
endurance.
Different formula’s target different components
Heavy weights = power + strength
Light weights = muscular endurance
Three sessions a week
Flexibility training
Involves taking the muscle to its
greatest range and holding this
position to develop flexibility.
Use as part of warm up and cool down.
Hold each position for a minimum of
30 seconds.
Three sessions a week
Component of fitness
Type of training
Aerobic capacity (stamina)
Continuous (best) / Circuit
Muscular endurance
Circuit / Resistance (light) / Continuous
Strength
Circuit / Resistance (heavy) / Interval
Flexibility
Flexibility
Power
Circuit / Resistance (heavy) / Interval
Balance
Interval / Circuit training / Continuous
Agility
Interval / Circuit
Coordination
Interval / Circuit training / Continuous
Anaerobic capacity (speed) Interval