FITNESS FITNESS COMPONENTSCOMPONENTS

Week 1Week 1

What you need to know…What you need to know…

All fitness componentsAll fitness components DefinitionDefinition Sporting examplesSporting examples Energy system useEnergy system use Factors affectingFactors affecting How to trainHow to train

Fitness ComponentsFitness Components Aerobic power (aerobic capacity, cardio-Aerobic power (aerobic capacity, cardio-

respiratory endurance)respiratory endurance) Muscular strengthMuscular strength Local muscular enduranceLocal muscular endurance Anaerobic power (associated with speed)Anaerobic power (associated with speed) Muscular powerMuscular power FlexibilityFlexibility AgilityAgility BalanceBalance Reaction timeReaction time CoordinationCoordination Body compositionBody composition

Aerobic PowerAerobic Power

Also known as aerobic ____________ Also known as aerobic ____________ and cardio-respiratory enduranceand cardio-respiratory endurance

Ability of the ____________, blood Ability of the ____________, blood vessels and lungs to deliver oxygen vessels and lungs to deliver oxygen to the working musclesto the working muscles

High aerobic power = High aerobic power = Greater production of ____________Greater production of ____________ Increased capacity for ____________ of Increased capacity for ____________ of

anaerobic systemsanaerobic systems

Aerobic PowerAerobic Power

Sporting examplesSporting examples Team sports (netball, football, hockey)Team sports (netball, football, hockey) Racquet sports (tennis, squash)Racquet sports (tennis, squash) Extended athletic events (marathon, triathlon)Extended athletic events (marathon, triathlon)

How it is trainedHow it is trained Continuous training (>20mins sub-maximal Continuous training (>20mins sub-maximal

activity)activity) Aerobic activities: cycling, swimming, runningAerobic activities: cycling, swimming, running

Improves VO2 max (oxygen delivery and use by Improves VO2 max (oxygen delivery and use by muscles)muscles)

Muscular StrengthMuscular Strength

Force exerted by muscle/s for 1RM Force exerted by muscle/s for 1RM (one repetition maximum)(one repetition maximum)

Rarely used in isolation in sportRarely used in isolation in sport Often combined with anaerobic power, Often combined with anaerobic power,

muscular power and local muscular muscular power and local muscular enduranceendurance

Sporting examplesSporting examples Attempting a static hold against an Attempting a static hold against an

opponent in wrestlingopponent in wrestling Pushing opponents in a rugby scrumPushing opponents in a rugby scrum

Muscular StrengthMuscular Strength

How is it trainedHow is it trained Weight training (<5RM)Weight training (<5RM) Circuit trainingCircuit training

Factors affecting muscular strengthFactors affecting muscular strength Speed of muscle contractionSpeed of muscle contraction

____________ the muscle contracts, the more force it ____________ the muscle contracts, the more force it can createcan create

Length of muscle fibreLength of muscle fibre If a muscle is slightly stretched it is in the best If a muscle is slightly stretched it is in the best

position to create maximum forceposition to create maximum force Age of performerAge of performer

Strength peaks 20-30 yearsStrength peaks 20-30 years

Muscular StrengthMuscular Strength

Factors affecting muscular strength (cont.)Factors affecting muscular strength (cont.) Muscle fibre typeMuscle fibre type

Fast twitch (white) capable of greater strengthFast twitch (white) capable of greater strength Cross-sectional areaCross-sectional area

Larger the muscle, the greater the strengthLarger the muscle, the greater the strength Sex of performerSex of performer

Males have greater ____________ massMales have greater ____________ mass Joint angle around the muscleJoint angle around the muscle

There is an optimal angle for strength depending on There is an optimal angle for strength depending on the jointthe joint

Number of muscle fibres recruitedNumber of muscle fibres recruited Not all muscle fibres contract every time (eg: lift a Not all muscle fibres contract every time (eg: lift a

glass v. dumbbell)glass v. dumbbell)

Local Muscular Local Muscular EnduranceEndurance

Is the ability of a particular muscle Is the ability of a particular muscle group to group to keep workingkeep working at the desired at the desired level of effort for as long as the level of effort for as long as the situation demandssituation demands

____________ is often related to hydrogen ____________ is often related to hydrogen ions and phosphates (not lactic acid)ions and phosphates (not lactic acid)

Closely linked with muscular strengthClosely linked with muscular strength Sporting examplesSporting examples

Arms in 200m swimArms in 200m swim Abdominals in a 1min sit-up testAbdominals in a 1min sit-up test

Local Muscular Local Muscular EnduranceEndurance How is it trainedHow is it trained

Continuous training trains specific muscle Continuous training trains specific muscle groupsgroups

Weight training (>20RM)Weight training (>20RM) Factors affecting muscular enduranceFactors affecting muscular endurance

Inorganic phosphateInorganic phosphate Resulting from breakdown of ATP & PC (major cause Resulting from breakdown of ATP & PC (major cause

of fatigue)of fatigue) AgeAge

Older people fatigue more rapidly than youngerOlder people fatigue more rapidly than younger SexSex

No significant difference if strength factor is equalNo significant difference if strength factor is equal

Local Muscular Local Muscular EnduranceEndurance

Factors affecting local muscular Factors affecting local muscular enduranceendurance TemperatureTemperature

> or < 37C increase fatigue> or < 37C increase fatigue CirculationCirculation

Greater blood delivery increases LMEGreater blood delivery increases LME Cross-education effectCross-education effect

Training one limb brings benefits to other limbTraining one limb brings benefits to other limb Accumulation of lactic acidAccumulation of lactic acid

May inhibit key enzymes, but not directly May inhibit key enzymes, but not directly associated with muscular fatigueassociated with muscular fatigue

Anaerobic Power (and Anaerobic Power (and Speed)Speed)

Ability to produce energy (without use of Ability to produce energy (without use of ____________) quickly____________) quickly

Speed:Speed: ability to move the body or a body ability to move the body or a body part from one point to another in the part from one point to another in the ____________ possible time____________ possible time

ATP-PC and lactic acid systems vital to ATP-PC and lactic acid systems vital to anaerobic poweranaerobic power

Sporting examplesSporting examples 100m sprint100m sprint JavelinJavelin Basketball reboundBasketball rebound Uphill cycle for 30-60sec in a triathlonUphill cycle for 30-60sec in a triathlon

Anaerobic Power (and Anaerobic Power (and Speed)Speed)

Factors affecting anaerobic power Factors affecting anaerobic power (speed)(speed) Reaction timeReaction time AccelerationAcceleration Initial velocityInitial velocity StrengthStrength Tolerance to fatigue (phosphates and Tolerance to fatigue (phosphates and

hydrogen ions)hydrogen ions) Genetic factors (size of bones and angle of Genetic factors (size of bones and angle of

joints, proportion of fast twitch fibres)joints, proportion of fast twitch fibres)

Muscular PowerMuscular Power

A powerful movement is achieved as A powerful movement is achieved as quickly as possible, while imparting as quickly as possible, while imparting as much strength as possiblemuch strength as possible

A combination of ____________ and A combination of ____________ and ________________________

ATP-PC system vitalATP-PC system vital A muscle that contracts very quickly A muscle that contracts very quickly

has insufficient time to develop has insufficient time to develop maximum force, whereas a very maximum force, whereas a very forceful contraction takes time, forceful contraction takes time, resulting in slow movementresulting in slow movement Trade off between the speed and forceTrade off between the speed and force

Muscular PowerMuscular Power

Sporting examplesSporting examples Field events (shot put, discus)Field events (shot put, discus) Tackling in footballTackling in football Spike in volleyballSpike in volleyball Drive in golfDrive in golf

How to train muscular powerHow to train muscular power Weight training (8-12RM)Weight training (8-12RM) PlyometricsPlyometrics

FlexibilityFlexibility

Refers to the range of possible Refers to the range of possible movement about a jointmovement about a joint

Can be dynamic (moving) or static Can be dynamic (moving) or static (stationary)(stationary)

Sporting examplesSporting examples Gymnastics eventsGymnastics events Goalkeeping in hockeyGoalkeeping in hockey Kicking long goal in footballKicking long goal in football

FlexibilityFlexibility

How to train flexibilityHow to train flexibility Best when the body is warmed upBest when the body is warmed up Static stretching (stretch muscles and Static stretching (stretch muscles and

hold for 20-30sec)hold for 20-30sec) Proprioceptive neuromuscular Proprioceptive neuromuscular

facilitation (PNF) stretching (using a facilitation (PNF) stretching (using a partner to provide resistance)partner to provide resistance)

Ballistic (dynamic) stretching (moving Ballistic (dynamic) stretching (moving the body parts in game-like actions)the body parts in game-like actions)

FlexibilityFlexibility

Factors affecting flexibilityFactors affecting flexibility AgeAge

Increasing age decreases flexibilityIncreasing age decreases flexibility SexSex

Females more flexible (hormone Females more flexible (hormone differences)differences)

Skin resistanceSkin resistance BoneBone InjuryInjury

Scar tissue forms, decreasing flexibilityScar tissue forms, decreasing flexibility Body buildBody build

Extra fat or muscle will limit flexibilityExtra fat or muscle will limit flexibility

FlexibilityFlexibility

Factors affecting flexibility (cont.)Factors affecting flexibility (cont.) Muscle temperatureMuscle temperature

Warmer muscles have greater flexibilityWarmer muscles have greater flexibility Length of muscles at restLength of muscles at rest

At rest muscles shorten, leading to decreased At rest muscles shorten, leading to decreased flexibilityflexibility

Type of jointType of joint The more stable a joint the less flexible (eg: hip)The more stable a joint the less flexible (eg: hip)

Joint capsuleJoint capsule Connective tissue and ligaments can be Connective tissue and ligaments can be

stretched, but decrease stabilitystretched, but decrease stability

AgilityAgility

Ability to change ____________ with Ability to change ____________ with maximal speed and controlmaximal speed and control

Includes speed, balance, coordination, Includes speed, balance, coordination, flexibility, muscular powerflexibility, muscular power

Sporting examplesSporting examples Evading an opponent in soccerEvading an opponent in soccer Reacting to a player’s baulk in footballReacting to a player’s baulk in football Dribbling around an opponent in basketballDribbling around an opponent in basketball

AgilityAgility

How to train agilityHow to train agility Specific courses that replicate game Specific courses that replicate game

movementsmovements Regular sprint trainingRegular sprint training Improved flexibilityImproved flexibility

BalanceBalance

The ability of the body to remain in a The ability of the body to remain in a state of equilibriumstate of equilibrium

Dynamic balance:Dynamic balance: while moving while moving Static balance:Static balance: whilst not moving whilst not moving Sporting examplesSporting examples

Running a bend in 200m sprintRunning a bend in 200m sprint HandstandHandstand Standing on one foot when shooting in Standing on one foot when shooting in

netballnetball

BalanceBalance

How to train balanceHow to train balance Weight training to improve muscular Weight training to improve muscular

strengthstrength Repetitively practising the required Repetitively practising the required

movementsmovements PilatesPilates Swiss ball training (core training)Swiss ball training (core training)

Reaction TimeReaction Time

The speed with which an individual can The speed with which an individual can react to an outside stimulusreact to an outside stimulus

Time taken for the brain to react to a Time taken for the brain to react to a stimulus, process them, select a stimulus, process them, select a response, then activate the muscular response, then activate the muscular responseresponse

Sporting examplesSporting examples Reacting to starter’s gun in a sprintReacting to starter’s gun in a sprint Judging the speed and spin of the ball in Judging the speed and spin of the ball in

table tennistable tennis

Reaction TimeReaction Time

How to train reaction timeHow to train reaction time Practise specific moments depending on Practise specific moments depending on

sportsport Sprint startSprint start Tennis volleysTennis volleys

CoordinationCoordination

Linking together a series of muscular Linking together a series of muscular movements so that they appear to be well movements so that they appear to be well controlled and efficiently executedcontrolled and efficiently executed

Sporting examplesSporting examples Tennis serveTennis serve Arm-leg action in breaststrokeArm-leg action in breaststroke

How to train coordinationHow to train coordination Practise the relevant movements for the Practise the relevant movements for the

particular sportsparticular sports Begin with basic activities and progress to Begin with basic activities and progress to

more complicated movementsmore complicated movements

Body CompositionBody Composition

Proportion of bone, ____________ and Proportion of bone, ____________ and ____________ within body____________ within body

MeasuredMeasured BMIBMI Somatotyping: endomorph, mesomorph, Somatotyping: endomorph, mesomorph,

ectomorphectomorph Body fat: skinfolds, densitometryBody fat: skinfolds, densitometry