Components of Fitness

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Components of Fitness

• there are a number of different components of
  fitness.
• it is important to understand the difference
  between the different types of fitness
• these components of fitness are
• CARDIOVASCULAR ENDURANCE
• MUSCULAR ENDURANCE
• SPEED
• STRENGTH
• FLEXIBILITY

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• CARDIOVASCULAR ENDURANCE -
• depends on the capacity of the heart and
  circulatory system to meet the demands of the
  body for a sustained period of activity. Good
  cardiovascular endurance usually comes from long
  term endurance training in can result in an
  increase in the size of the heart muscles.
• MUSCULAR ENDURANCE -
• is a measure of the capacity of the muscles to
  perform repeated contractions at, or near maximum
  level for an extended period of time without
  becoming fatigued.

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• SPEED -
• this does not simply just mean how fast one
  person can run. For example, a boxer will work on
  a speed ball to work on the speed of his/her
  punch this has nothing to do with running.
• many experts define speed as innate, meaning we
  either born with or without it
• STRENGTH -
• is defined as
• The maximum force that can be developed within a
  muscle or group of muscles
• during a single maximal contraction.

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• strength is not always just how much force you
  can put on a muscle in one contraction
• some types of strength may need to be repeated
  over a period of time, for example, over 80
  minutes a rugby scrum uses their combine strength
  many times

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• FLEXIBILITY
• flexibility is the range of movement around a
  joint. It is also known as mobility or suppleness
• it depends on our joints, ligaments, tendons and
  muscles
• it can also depend on how regularly you exercise
  because joints lose their flexibility rapidly

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• THE COMPONENTS OF FITNESS AND PERFORMANCE
• all the components of fitness just looked at are
  very important factors affecting performance
• different activities require a different balance
  of these components of fitness

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The Effect Of Fitness On Performance

• TESTING AND MEASUREMENT - testing a range of
  capabilities can be useful. It can measure
  progress in a specific area of fitness and can
  help to identify those who possess particular
  abilities.
• The following list seven tests

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• THE MULTISTAGE FITNESS TEST
• THE 12MINUTE RUN
• SPRINT TESTS
• SIT AND REACH TEST
• PRESS-UPS/SIT UPS
• AGILITY RUN TEST
• STORK STAND TEST

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• THE MULTISTAGE FITNESS TEST - the subject runs a
  distance of 20m, placing his/her foot over a line
  marked by cones at both ends. The participant
  must complete the distance between the sound of
  two bleeps. The bleeps come at progressively
  shorter intervals so the speed in between must
  increase. The participant should keep going until
  the pace is two fast for him/her.
• The test measures your VO2 max. the higher this
  is the fitter you are.

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• THE 12 MINUTE RUN - (THE COOPER TEST) - the
  participant must run usually around a 400 metres
  track for a period of 12 minutes, aiming to run
  as far as possible. When finished the distance
  should be calculated to the nearest 100 metres
• The test also measures your VO2 max. The further
  you can run the fitter you are

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• SPRINT TESTS - are a measure of speed. They can
  also be used to measure velocity, acceleration
  and maximum speed, and to see whether someone has
  an aptitude for a particular sport or activity.
  Sprint tests can also be useful for game players.
  The most common sprint tests are
• 30 metre acceleration test monitors athletes
  ability to build up acceleration from standing
  start
• 60 metre sprint test measures sustained speed
  over a longer period
• 30 metre flying sprint test usually performed as
  part of a longer sprint and time is taken for a
  specific 30 metre 30 metre flying section of it

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• the Running Based Anaerobic Sprint test ( RAST
  test) perhaps the most sophisticated test as it
  measures both power output and fatigue levels
• there are similar test for swimming and an
  ergometer test for cyclists

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• SIT AND REACH - the sit and reach test is a test
  of flexibility and is used particularly in
  connection with the hips, hamstrings and muscles
  of the lower back. The legs must be fully
  extended with the soles of the feet against the
  box. Measurement is taken at the point reached by
  the fingertips past the line of the toes .
  Performers are normally allowed two attempts
• a warm up is essential before the test is
  undertaken

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• PRESS-UP/ SIT-UP TEST - this is test of muscular
  endurance in
• the arms and shoulders (press-ups)
• the abdominal region (sit-ups)
• both activities can be modified if need be, for
  example - if body weight is too heavy for press
  ups

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• AGILITY RUN TEST - (ILLINIOS AGILITY RUN) - this
  test discovers the kind of agility and balance
  that is required of potential team and racquet
  games players
• the test requires the performer to compete the
  course as fast as possible with times being
  converted into a score.
• the performer must avoid the cones by weaving in
  and out of them. Usually get two attempts the
  fastest score is recorded.

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• STORK STAND TEST - is test measures balance,
  sometimes referred to as the blind stork test
  where the participant is required to undergo the
  test while blind folded.
• the person stands on both feet with hands on hips
  and lifts either leg and places toes of that leg
  against the knee of the supporting leg
• time begins when the person is steady and end
  when they start wobbling. Then repeated with the
  position of the legs reversed

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Training Methods

• TRAINING FOR SPECIFIC ACTIVITIES
• there are are a number of different training
  methods that can be used either in general
  exercise programmes or in preparation for
  specific activities. All of them can be adapted
  for use in a wide range of training and exercise
  programmes
• the most common methods of training currently in
  use are

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• CIRCUIT TRAINING
• CONTINUOUS TRAINING
• FARTLEK TRAINING
• FLEXIBILITY TRAINING
• INTERVAL TRAINING
• WEIGHT TRAINING

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• Each training method consists of exercises or
  activities which may be organised into
• REPETITIONS - the number of times an exercise is
  repeated
• SETS - The number of groups of repetitions of one
  exercise

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• CIRCUIT TRAINING - circuit training involves a
  series of exercises or activities, with each one
  taking place at a different station. Each station
  involves an exercise aimed at a specific muscle
  group in the body.
• the exercises are arranged so that muscle groups
  alternate between work and recovery, to allow
  lactic acid dispersal and so opposing muscle
  groups are worked for balanced strength
  distribution

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• CONTINUOUS TRAINING - this involves LONG, SLOW,
  DISTANCE EXERCISE (LSD) at a CONSTANT RATE
  WITHOUT REST. Training at first should be at 60
  maximum heart rate progressing to 85 maximum
  heart rate as fitness improves and the distance
  involved increases to beyond competition
  distance.

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• FARTLEK TRAINING - is very similar to interval
  training except that the intensity and type of
  exercise are varied through changes in pace,
  terrain and style. There are no fixed amounts of
  each component can be planned to suit the level
  of fitness of the individual
• 10 min JOG 100m WALK 50m SPRINT 2m REST
• Fartlek training is effective for many sports
  including running, cycling and swimming

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• FLEXIBILITY TRAINING -
• this form of training is relevant to all sporting
  activity
• moving or stretching the tendons surrounding a
  joint to a point marginally beyond their normal
  limits is the normal way of developing and
  maintaining flexibility. This can done either by
  the performer or with assistance from a partner.
  This is normally referred to as
• ACTIVE STRETCHING
• PASSIVE STRETCHING

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• stretching and /or flexibility exercises form
  part of the training programme and a warm up
  routine
• flexibility should also be part of any warm up
  routine prior to competition and before any
  training sessions. This should also address two
  aspects
• WHOLE BODY FLEXIBILTY
• ATTENTION TO EVENT-SPECIFIC JOINTS

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• INTERVAL TRAINING -
• interval training involves alternating between
  fixed periods of exercise and fixed periods of
  rest ( or light exercise) for recovery. Careful
  planning is needed to match the duration and
  intensity of exercise and recovery with the level
  of fitness of the individual
• 25 SPRINT 30 SEC REST 25 SPRINT 30
  SEC REST
• interval training is effective for most sports
  teams and is appropriate method of training for
  running and swimming

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• WEIGHT TRAINING -
• weight training involves a series of exercises
  where each one focuses on a specific muscle group
  in the body. All of these exercises involve the
  overcoming of resistance or load by the use of a
  machine or free weights
• repetitions and sets depend on whether the
  individual is wanting to build up strength or
  endurance

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• typical programmes could be
• FOR STRENGTH FOR ENDURANCE
• 10 reps 20 reps
• 3 sets 3 sets
• large load small load
• weight training can have many effects on the body
  it improves muscular strength, endurance, tone
  and posture. It can increase muscular size, bone
  density and metabolic rate

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• ISOMETRIC AND ISOTONIC CONTRACTIONS -
• muscles produce movement by contracting, there
  are two main ways in which muscles do this
  isometric contractions and isotonic contractions.
• isometric contractions are for stabilising
  movements, the muscle holds part of the body
  still. The muscle tenses bit it does not lengthen
  or contract. For example, pushing against a
  scrummage machine
• isotonic contractions are when the muscles move,
  either lengthening or contracting, pull ups are a
  good example

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Fitness Training Principles

• PLANNING AND MONITORING A PERSONAL EXERCISE
  PROGRAMME
• when preparing your six-week personal exercise
  programme, you will need to bear the following in
  mind
• THE INDIVIDUAL ANDTHEIR REQUIREMENTS
• SPECIFIC FITNESS COMPONENTS(S)
• WARM UP AND COOL DOWN

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• THE INDIVIDUAL AND THEIR REQUIREMETS
• to start with you must establish the purpose of
  the programme
• there are several reasons why a individual may
  want to undertake a personal exercise programme,
  such as to lose weight, regain fitness.
• whatever the reason this will influence the
  nature of the programme
• the individual is also is important. How old you
  are? Male/ female, previous exercise experience
  and other factors must all be taken into account
• when planning for someone else you need to check
  that they have medical clearance

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• Two questions that will affect the type of
  programme you plan are
• is the programme for general health and well
  being?
• Is the programme for a specific activity?

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• SPECIFIC FITNESS COMPONENTS
• when assessing individual needs it will become
  clear what type of programme is required
• the content of the programme will need to address
  a wide range of fitness components
• an activity specific programme will need in
  addition to concentrate on those components
  identified as relevant
• when designing a general fitness programme you
  might decide to work on all the components of
  fitness but select no more than four or five of
  them to be part of any one session

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• to vary sessions you might include some pure
  fitness components and some that are skill
  related
• if some weakness are identified in some of the
  components these aspects may require additional
  sessions
• programmes can be re-designed if a new purpose
  needs to be accommodated

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• SPECIFIC ACTIVITY
• your personal exercise programme might be
  designed to improve fitness for a specific
  activity
• it might still be advisable to ensure that an all
  round programme of exercise comes before more
  specialised work unless this was CLEARLY not
  necessary
• however specialised the activity all the
  components of fitness should be addressed at the
  same point
• take a shot putter for example, the warm up and
  cool down may include flexibility, agility and
  cardiovascular endurance so that the body of the
  training programme can concentrate on the event
  specific components

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• specialised programme might mean that fewer
  components are addressed in any single session,
  this allows more time to be spent on each one
• the contents of the programme will vary according
  to the time of year and whether training is
  concerned with building power and strength or on
  developing technique and speed

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• WARM UP
• the body needs to be well prepared for physical
  exercise
• it is not such a good idea to suddenly begin
  strenuous activity and expect the body to be able
  to adapt without injury
• these basic requirements need to be satisfied
• the pulse rate should be gradually raised to a
  level approaching that experienced during the
  activity

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• Joint flexibility need to be addressed through a
  series of moderate stretching and mobility
  exercises
• the skills or movement that are part of the
  activity could be included also as part of the
  warm up
• the performer should become mentally focused on
  the activity to come

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• THE COOL DOWN
• the purpose of the cool down is the opposite of
  the warm up
• when the body has been working to maximum level
  it must be allowed to return gradually to its
  normal resting state
• the main three reasons for a cool down (warming
  down) are
• 1 - your heart rate and respiration rate need to
  gently return back to normal
• 2 - lactic acid and other waste products are
  removed from your muscles
• 3 - it helps prevent muscle soreness and aids
  recovery

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A warm up and cool down is essential
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The Application of Training Principles

• In developing a training or exercise programme it
  is essential to be aware of the principles that
  determine the way in which the body responds to
  physical exercise
• these training principles include
• SPECIFICITY
• OVERLOAD
• PROGRESSION
• REVERSIBILITY

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• SPECIFICITY - training must be specific to the
  sport or activity, the type of fitness required
  and the particular muscle groups. For example,
  marathon runners do mostly endurance work.
  Whereas, swimmers exercise swim specific
  muscles
• OVERLOAD - training must be raised to a higher
  level than normal to create the extra demands to
  which the body will adapt. This can be done in
  three ways

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• INCREASE THE INTENSITY - lifting heavier weights
• INCREASE THE FREQUENCY - train more often
• INCREASE THE DURATION - by training longer
• PROGRESSION - as the body adapts to training it
  progresses to a new level of fitness. To then
  take this to the next level a gradual increase
  in intensity is needed to create an overload
• progression can be achieved by ensuring that
  three specific pathways are followed
• easy to difficult
• general to specific
• quality to quantity

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• REVERSIBILITY - the effects of training are
  reversible. If exercise is reduced in intensity
  or even stopped the benefit can be lost quickly.
  Deterioration can start after only one week.
  Strength and speed are gradually lost with
  muscles losing their tone and size
• progression produces performance

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• FITT PRINCIPLE -
• FITT principles suggest that all training or
  exercise programmes - whatever their purpose
  should include the following (of training or
  exercise)
• FREQUENCY - how often. Experts suggest that at a
  basic level three sessions per week is the
  minimum frequency that is needed to acquire and
  maintain a healthy fitness level.

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• INTENSITY - how hard. For general improvement of
  health it is essential that the heart rate is
  raised to between 60 and 85 of the maximum
  heart rate (MHR) for a specific age. This is
  known as the safe training zone. To calculate
  your MHR subtract your age from 220. Then work
  out 65 - 85 this allows you to work out the
  training zone for effective training.
• the following example is for a person who is 30
  years old
• the lower threshold for training is 60 of MHR
  190 x 60 divided by 100 114 beats per minute
• the upper threshold for training is 85 of MHR
  190 x 85 divided by 100 162 beats per minute.
  Therefore the safe training zone would be between
  114 and 162 bpm.

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• TIME - for most people 30 minutes exercise will
  raise the heart rate above 60 of the MHR.
  Whereas, some professional athletes will train
  for two or three hours per session
• TYPE - the type of training activity will reflect
  the groups or individuals specific needs

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Training Effects

• IMMEDIATE SHORT-TERM EFFECTS OF EXERCISE
• there are a number of physiological changes that
  take place in the body following the start of
  exercise
• many of these will have begun in the warm up and
  will speed up during high level of activity in a
  competition
• short term effect of exercise

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• BREATHING - warms ups initiate breathing to
  increase. Working muscles need more oxygen than
  normal to work at a higher intensity
  (respiration)
• PULSE RATE - heart rate increases so greater
  volume of blood is pumped around the body almost
  twice as fast as at resting rate. Pulse rate and
  respiration rate will increase until the demands
  of the muscles are met, then they will level off
  when the body reaches a steady state
• CIRCULATION - of blood increases as the level of
  activity rises in order to meet the increased
  demand of the muscles for oxygen

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• MUSCLES - blood vessels dilate (get bigger) to
  accommodate increased blood flow. Blood
  temperature rises as muscles work better warm 37
  degrees - 41 degrees, this rise in temperature
  benefits connective tissue (tendons) it will make
  them more supple and less likely to tear or
  strain
• SWEATING - a cooling mechanism which also
  accelerates the removal of waste products as the
  pores of the skin open

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• LONG TERM EFFECTS OF EXERCISE
• GENERAL WELL BEING
• being able to cope with the demands of everyday
  living
• bones become stronger
• tendons and muscles become more elastic giving
  larger range of movement
• healthier appetite
• improved sleep patterns
• feel better about ourselves - cope with stress
  better

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• HEART RATE - resting level falls/ working limits
  increase
• STROKE VOLUME - more blood from each beat
• CARDIAC OUTPUT - total volume of blood pumped
  around the body is increased

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• BODY COMPOSITION - take on better physique
• MUSCLE SIZE - adaptable muscles
• RECOVERY RATE IMPROVES
• MORE OXYGEN STORED IN MUSCLE CELLS - beneficial
  to anaerobic activity