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Components of Fitness

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 MUSCULAR STRENGTH AND POWER FLEXIBILITY

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Components of Fitness

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  1. 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 • MUSCULAR STRENGTH AND POWER • FLEXIBILITY • BODY COMPOSITION • AGILITY

  2. CARDIOVASCULAR ENDURANCE– • Is the ability to perform prolonged, large-muscle, dynamic exercise at a moderate to high level of intensity. It depends on things like: • How well your heart can pump blood to the muscles • How well your lungs deliver oxygen to your blood • How well your body uses its fuel. AN EXAMPLE OF CARDIOVASCULAR ENDURANCE IS: long distance running long distance swimming

  3. MUSCULAR ENDURANCE - • The ability of the muscle to remain contracted or to contract repeatedly (over and over again) for a long period of time. • It is very important for good posture and for preventing injury. • Depends on things such as: • the size of the cells in your muscles • How well your muscles store fuel • How well blood is supplied to your muscles. AN EXAMPLE OF MUSCULAR ENDURANCE IS: ROWING

  4. SPEED - • The ability to move either the entire body or a part of you body from one place to another in the shortest time possible. • this does not simply just mean how fast one person can run. EXAMPLES OF SPEED: 100M SPRINT A QUICK JAB IN BOXING.

  5. MUSCULAR STRENGTH • The amount of force a muscle can produce with a single maximum effort. • We need strong muscles for everyday activities! • Strength depends on: • the size of our muscles cells • How well our nerves activate our muscles cells. AN EXAMPLE OF MUSCULAR STRENGTH IS: WEIGHT LIFTING (STRENGTH) JUMPING (POWER)

  6. ONE THING TO REMEMBER ABOUT STRENGTH: • 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

  7. FLEXIBILITY • flexibility is the ability to move your joints through as range of motion or movement. • It can depends on: 1. the structure of our joints 2. how long and springy our connective tissue is. • Flexibility is something that can change depending on how much exercise and stretching you do. AN EXAMPLE OF FLEXIBILITY IS: GYMNASTICS (DOING THE SPLITS)

  8. AGILITY - • The ability to change direction quickly. • This can depend on: • How quickly we respond to a stimuli • how flexible our joints and muscles are. EXAMPLES OF GAMES WHERE YOU NEED AGILITY: basketball netball

  9. THE COMPONENTS OF FITNESS DETERMINE HOW WE PERFORM IN A SPORT AND WHAT SORTS OF ACTIVITIES WE SHOULD BE GOOD AT…….

  10. HOW CAN WE FIND OUT WHAT WE ARE GOOD AT? • FITNESS TESTING!

  11. What fitness tests do we do? • THE MULTISTAGE FITNESS TEST • THE VERTICAL • SPRINT TESTS • SIT AND REACH TEST • SIT UPS TEST • GRIP TEST • THE AGILITY RUN TEST • TESTING OUR HEIGHT AND WEIGHT (BMI)

  12. THE MULTISTAGE FITNESS TEST– This tests – cardiovascular endurance What do we do? • 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 bleep interval gets shorter so the speed in between must increase. Running until it is too fast for her. • The higher the level the fitter you are!

  13. SPRINT TEST – • 40 metre acceleration test: • monitors the students ability to build up acceleration from standing start • The quicker the time the better your speed!

  14. SIT AND REACH – TESTS flexibility • The student sits with legs 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. • The further over the toes… the more flexible!

  15. SIT-UP TEST – TESTS: MUSCULAR ENDURANCE • Students need to do as many as possible in 1 minute.

  16. AGILITY RUN TEST – TESTS: agility • the test requires the performer to compete the course as fast as possible. • the performer must avoid the cones by weaving in and out of them.

  17. VERTICAL JUMP TESTTESTS:MUSCULAR POWER • Students to stand and measure their standing height (with arm above head) • From standing student must jump as high as they can and will mark the distance (height in cm) jumped.

  18. GRIP DYNAMETER TEST TESTS: muscular strength • Using the grip dynanometer student must squeeze the lever with their preferred hand. • Read off the score one the test. The higher the score the stronger you are!

  19. MEASURING HEIGHT AND WEIGHT (BMI)TESTS:BODY COMPOSITION • Students to take height and weight • Using the formula: BMI = weight in kilograms height in meters² • Calculate BMI and compare with BMI chart

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