PHYSICAL FITNESS Physical fitness is a combination of several aspects rather than a single characteristic. A fit person possesses at least adequate levels of each of the health-related, skill-related, and metabolic fitness components. People who possess one aspect of physical fitness do not necessarily possess the other aspects..

PHYSICAL FITNESS Some relationships exist among different fitness characteristics, but each of the components of physical fitness is separate and different from the others. For example, people who possess exceptional strength do not necessarily have good cardiovascular fitness, and those who have good coordination do not necessarily possess good flexibility.

5 health- related components: directly affects health Body composition Flexibility Strength Cardiovascular fitness Muscle Endurance HEALTH-RELATED COMPONENTS

CARDIORESPIRATORY ENDURANCE Cardiorespiratory endurance is the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. It depends on such factors as the ability of the lungs to deliver oxygen from the environment to the bloodstream, the capacity of the heart to pump blood to the working muscles. Cardiorespiratory endurance is a key component of health- related fitness. When cardiorespiratory fitness is low, the heart has to work hard during normal daily activities and may not be able to work hard enough to sustain high-intensity physical activity in an emergency

CARDIORESPIRATORY ENDURANCE

. As cardiorespiratory fitness improves, related physical functions also improve. For example: The heart pumps more blood per heartbeat. The heart pumps more blood per heartbeat. Resting heart rate slows. Resting heart rate slows. Blood volume increases. Blood volume increases. Blood supply to tissues improves. Blood supply to tissues improves. The body can cool itself better. The body can cool itself better. Resting blood pressure decreases. Resting blood pressure decreases.

COMPONENTS OF PHYSICAL FITNESS MUSCULAR STRENGTH

COMPONENTS OF PHYSICAL FITNESS MUSCULAR STRENGTH Muscular strength is the amount of force a muscle can produce with a single maximum effort. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells. Strong muscles are important for everyday activities, such as climbing stairs, as well as for emergency situations. They help keep the skeleton in proper alignment, preventing back and leg pain and providing the support necessary for good posture.

MUSCULAR ENDURANCE

Muscular endurance is the ability to resist fatigue and sustain a given level of muscle tension—that is, to hold a muscle contraction for a long. time or to contract a muscle over and over again. It depends on such factors as the size of muscle cells, the ability of muscles to store fuel, and the blood supply to muscles. Muscular endurance is important for good posture and for injury prevention. For example, if abdominal and back muscles can’t hold the spine correctly, the chances of low- back pain and back injury are increased.

FLEXIBILITY

FLEXIBILITY Flexibility is the ability to move the joints through their full range of motion. It depends on joint structure, the length and elasticity of connective tissue, and nervous system activity. Flexible, pain-free joints are important for good health and well-being. Inactivity causes the joints to become stiffer with age. Stiffness, in turn, often causes older people to assume unnatural body postures that can stress joints and muscles. Stretching exercises can help ensure a healthy range of motion for all major joints. Flexible, pain-free joints are important for good health and well-being. Inactivity causes the joints to become stiffer with age. Stiffness, in turn, often causes older people to assume unnatural body postures that can stress joints and muscles. Stretching exercises can help ensure a healthy range of motion for all major joints.

BODY COMPOSITION Body composition refers to the proportion of fat and fat-free mass (muscle, bone, and water) in the body. Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender. A person with excessive body fat—especially excess fat in the abdomen—is more likely to experience health problems, including heart disease, insulin resistance, high blood pressure, stroke, joint problems, type 2 diabetes, gallbladder disease, blood vessel inflammation, some types of cancer, and back pain.

The best way to lose fat is through a lifestyle that includes a sensible diet and exercise. The best way to add muscle mass is through strength training. Large changes in body composition aren’t necessary to improve health; even a small increase in physical activity and a small decrease in body fat can lead to substantial health improvements.

6 skill-related components: affects performance Agility Balance Coordinat ion Power Reaction time Speed

SKILL-RELATED COMPONENTS Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. The ability to transfer energy into force at a fast rate. Throwing the discus and putting the shot are activities that require considerable power. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. The ability to transfer energy into force at a fast rate. Throwing the discus and putting the shot are activities that require considerable power.

Speed - The ability to minimize the time cycle of a repeated movement. The ability to perform a movement in a short period of time. A runner on a track team or a wide receiver on a football team needs good foot and leg speed. Speed - The ability to minimize the time cycle of a repeated movement. The ability to perform a movement in a short period of time. A runner on a track team or a wide receiver on a football team needs good foot and leg speed.

Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Juggling, hitting a golf ball, batting a baseball, or kicking a ball are examples of activities requiring good coordination. The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Juggling, hitting a golf ball, batting a baseball, or kicking a ball are examples of activities requiring good coordination.

Agility - The ability to minimize transition time from one movement pattern to another. The ability to rapidly and accurately change the direction of the movement of the entire body in space. Skiing and wrestling are examples of activities that require exceptional agility. Agility - The ability to minimize transition time from one movement pattern to another. The ability to rapidly and accurately change the direction of the movement of the entire body in space. Skiing and wrestling are examples of activities that require exceptional agility.

Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. The maintenance of equilibrium while stationary or while moving. Water skiing, performing on the balance beam, etc. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. The maintenance of equilibrium while stationary or while moving. Water skiing, performing on the balance beam, etc.

Reaction time—The time elapsed between stimulation and the beginning of reaction to that stimulation. Driving a racing car and starting a sprint race require good reaction time. Reaction time—The time elapsed between stimulation and the beginning of reaction to that stimulation. Driving a racing car and starting a sprint race require good reaction time.

Accuracy - The ability to control movement in a given direction or at a given intensity.

Sedentary Activities Do infrequently Watching television, surfing the Internet, talking on the telephone Strength Training 2–3 nonconsecutive days per week (all major muscle groups) Bicep curls, push-ups, abdominal curls, bench press, calf raises Flexibility Training At least 2–3 days per week, ideally 5–7 days per week (all major joints) Calf stretch, side lunge, step stretch, hurdler stretch Cardiorespiratory Endurance Exercise 3–5 days per week (20–60 minutes per day) Walking, jogging, bicycling, swimming, aerobic dancing, in-line skating, cross-country skiing, dancing, basketball Moderate-Intensity Physical Activity 150 minutes per week; for weight loss or prevention of weight regain following weight loss, 60–90 minutes per day Walking to the store or bank, washing windows or your car, climbing stairs, working in your yard, walking your dog, cleaning your room PHYSICAL ACTIVITY PYRAMID

PHYSICAL FITNESS TESTS PHYSICAL FITNESS TESTS Strength Tests One repetition maximum, sit-up and press-up test... Strength Tests One repetition maximum, sit-up and press-up test... Strength Tests Strength Tests Speed and Power Tests 30m sprint and sprint fatigue test, Illinois agility test, Hexagon drill and standing jumps... Speed and Power Tests 30m sprint and sprint fatigue test, Illinois agility test, Hexagon drill and standing jumps... Speed and Power Tests Speed and Power Tests Endurance Fitness Tests Balke 15 min run, Cooper 12 min run, Multistage shuttle run and the Rockport test... Endurance Fitness Tests Balke 15 min run, Cooper 12 min run, Multistage shuttle run and the Rockport test... Endurance Fitness Tests Endurance Fitness Tests Flexibility Tests Sit and reach, trunk rotation, groin flexibility and goniometer... Flexibility Tests Sit and reach, trunk rotation, groin flexibility and goniometer... Flexibility Tests Flexibility Tests

Body Composition Tests A whole section of the site is dedicated to measuring body composition... Body Composition Tests A whole section of the site is dedicated to measuring body composition... Body Composition Tests Body Composition Tests The Wingate Test Cycle ergometer test for measuring power output... The Wingate Test Cycle ergometer test for measuring power output... The Wingate Test The Wingate Test Bruce Treadmill Test A maximal, indirect treadmill test to determine aerobic power (VO2max). Often used in people with suspected CV disease... Bruce Treadmill Test A maximal, indirect treadmill test to determine aerobic power (VO2max). Often used in people with suspected CV disease... Bruce Treadmill Test Bruce Treadmill Test Agility Test Agility Test T-Test test and illinois test

T-Test - Agility T-Test - Agility The T-test is the standard test used to measure agility. 1. Set out 4 cones according to the diagram below. 2. Starting on cone A sprint to cone B touching the base. 3. Turn left and shuffle to cone C also touching its base. Face forwards when shuffling (i.e. so the left foot leads) and do not cross your feet over one another. 4. Shuffle right to cone D facing the same way (i.e. leading with right foot) and touch the base. 1. Set out 4 cones according to the diagram below. 2. Starting on cone A sprint to cone B touching the base. 3. Turn left and shuffle to cone C also touching its base. Face forwards when shuffling (i.e. so the left foot leads) and do not cross your feet over one another. 4. Shuffle right to cone D facing the same way (i.e. leading with right foot) and touch the base.

5. Shuffle back to cone B (still facing the same way) and touch the base. 6. Finally, run backwards to cone A and stop the clock. Take the best time of two trials to the nearest 0.1 seconds. Compare your results to the chart below: Take the best time of two trials to the nearest 0.1 seconds. Compare your results to the chart below:

Illinois Test - Agility Illinois Test - Agility This test measures your ability to change direction quickly, or an athlete's agility This test measures your ability to change direction quickly, or an athlete's agility You will require 8 cones and a stop watch. Look at the diagram below to see how to set the cones out: You will require 8 cones and a stop watch. Look at the diagram below to see how to set the cones out:

1. Sprint the course from start to finish and have your training partner record your time. 2. Rest fully and repeat the test for a total of 3 trials. Take your quickest time and compare to the chart below: Power Maintenance ClassificationMalesFemales Excellent<15.9 secs<17.5 secs Good secs secs Average secs secs below Average secs secs Poor>18.8 secs>23.4 secs

The FITT Principle Applied to Health- Related Components of Fitness Copyright © 2010 Pearson Education, Inc.