Fitness Components and Training MethodsYear 10 PE

Fitness ComponentsPhysical fitness is a condition in which an individual has enough energy to avoid fatigue. Physical fitness is divided into 6 skill-related components and four health-related components. Skill-related fitness components enhance one’s performance

in athletic or sports events Health-related fitness components is the ability to become

and stay healthy

Health Components Skill Components

- Cardiovascular fitness- Muscular strength and

endurance- Flexibility- Body composition

- Agility- Balance- Power- Speed- Coordination- Reaction Time

Cardiovascular fitness Cardiovascular fitness is the ability of the heart

(cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time

Muscular endurance Muscular endurance refers to the ability of the muscle to work

over an extended periods of time without fatigue. Push ups and sit ups are commonly used for testing muscular endurance.

Muscular strength Muscular strength is the maximum amount of force a

muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights.

Flexibility Flexibility is the ability to move a body part through a full

range of motion at a joint (ROM). The sit-and-reach is commonly is used to determine flexibility.

Body composition Body composition is the ratio of body fat to lean body

mass (water, bone, muscle and connective tissue). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes, cancer and arthritis.

Agility Agility is the ability to change and control the

direction and position of the body while maintaining a constant, rapid motion.

Balance Balance is the ability to control or stabalise the

body when a person is standing still or moving.

Coordination Coordination is the ability to use the senses

together with body parts during movement.

Speed Speed is the ability to move your body or parts of

your body swiftly. Many sports rely on speed to gain an advantage over your opponent.

Power Power is the ability to move the body parts swiftly while

applying the maximum force of the muscles (strength). Power is a combination of both muscular strength and speed.

Reaction time Reaction time is the ability to reach or respond

quickly to what you hear, see, or feel.

Training principles to improve fitness

FFrequency of exercise

How often

Refers to the number of times per week a person engages in physical activity. If a person does not exercise often enough, they do not receive as many health benefits. If a person exercises too often, they can increase the possibility of injury.

IIntensity of exercise

How hard

Refers to the intensity of a given exercise period.

TTime of exercise

How long

Refers to the duration of a single workout or the number of repetitions.

TType of exercise

Which exercises

Refers to the particular type of exercise performed.

Checklist for assessment ‘Step Up’ – Evaluating health-related fitness

workbook My fitness profile worksheet Personal fitness planner ‘Spinning’ – Your target heart rate range