By: Kristina Fragoso

The audience I want to target are coaches, athletes, and physical education teachers If you want to improve and have the highest efficiency and consistent improvements it is important to follow the 9 components of fitness

1). Strength 2). Power 3). Agility 4). Balance 5). Flexibility 6). Muscle Endurance 7). Cardiovascular Endurance 8). Strength Endurance 9). Cordination HARD WORK! WILL! PAY OFF

These nine components all can be used to get an athlete into great shape for their sport. All of the components can be used during the actual season, but mostly during the off season.

Strength- is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against an antagonist (bodyfitnesshealth.com)

Upper Body Bench press Lat Pull down Overhead Press Bicep Curl Triceps Pull down Lower Body Squat Leg Extension Leg Curl Lunges Abdominal Crunch Very Important

Power- ability to release maximum force in the shortest period of time. Power= force (x) speed. It is the combination of strength and speed Example: Baseball throw, pole volting, and boxing punch (bodyfitnesshealth.com)

Plyometric Exercises are highly effective forms of power training Plyometric exercises- refers to exercises that enables a muscle to reach maximum force in the shortest possible time. ( Intense Work Out!!

Agility- the ability of a person to change positions in space or to change directions quickly and effectively Example: agility ladder

T-drill Funnel Drill Tennis Ball Drop Figure 8 Square Drill See for explanation:

Balance – ability of a person to control human body or to maintain equilibrium under static and dynamic conditions (bodyfitnesshealth.com Example: Skating, skiing, or handstand etc…

Airex Balance Beam Training Exercise Airex Balance Pad Training Exercise Balance Steps Training Exercise Foam Roller Training Exercise Reebok Core Board Training Exercise storeId=10151&catalogId=10751&languageId=-1&pagename=100 storeId=10151&catalogId=10751&languageId=-1&pagename=100

Flexibility- ability of a muscle to perform movements with large range of motion (bodyfitnesshealth.com) Example: stretching, sit and reach

Dynamic Flexibility- dynamic movements over range of movements. Ex: twisting or walking lunges Static Active Flexibility- stretching an antagonist muscle by tension or agonist muscle. Ex: holding one leg up as high as possible Static Passive Flexibility- holding a stretch using body weight or external force Ex: holding one leg out but rest it on a chair advisor.com/flexibilitytraining.html advisor.com/flexibilitytraining.html

Muscle Endurance- is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

Push ups Pull ups Abdominal Workouts Leg workouts

Cardiovascular Endurance- ability of the heart, lungs, and blood vessels to transport oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Good Cardiovascular endurance will benefit in: *increased heart size *Better Blood Flow & distribution *lowered Blood Pressure ( fitness.com)

Biking Skating Blading Running Swimming Sprinting High Intensity Activities

Strength Endurance- ability to resist a force over time or to make repeated muscle contractions against a force

Muscular Strength Exercises should be based on 3 things: *body Weight *Machine Weight *Free Weights -Body weight exercises- push ups, pull ups, -Machine Weights- help to isolate specific muscles -Free Weights- allow for controlled resistance

Coordination- coordination in fitness refers to your ability to perform smooth and controlled complex movements with ease. (

Enhance coordination by : * Perform particular movements faster * Increase number of obstacles * Alter size and weight of object * Performing the activity on a different surface Coordination

All of these nine components of fitness all correlate with each other. Working at all of the components and becoming stronger in all aspects, an athlete will becoming stronger, faster, and better athlete