1. Factors Affecting Fitness

2. What Is Fitness? We’ve already discussed that health is a state of complete physical, social, mental and emotional well-being. Fitness refers solely to the physical component of an individuals health. Fitness can basically be defined as “the ability of the heart, blood vessels, lungs and muscles to function at optimal efficiency”. Optimal efficiency means the most basic level of health needed for enthusiastic and pleasurable participation in daily tasks and recreational activities. Everybody has the ability to develop and maintain a high level of fitness, depending on one’s individual needs. Factors unique to the individual will determine the exact nature of their fitness level.

3. Characteristics of Fitness The aim of fitness is to restore and support the normal functioning of the body. There are a number of differences between a fit body and an unfit body. These are: a higher work output more efficient heart and lungs additional energy reserves lower body fat good muscle tone lower resting heart rate lower blood pressure decreased risk of CHD decreased stress on the body during activity faster recovery from exercise To develop and maintain fitness requires a lot of effort. Once a level of fitness is reached, it can only be maintained through continual exercise.

4. Components Of Fitness Fitness is a combination of a number of components. These components can be divided into two areas: 1.Health-Related 2.Performance (skill)-Related Health-Related fitness includes- Cardio-Respiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Performance-Related fitness includes- Power Speed Agility Reaction Time Co-ordination Balance

5. Health-Related Fitness Cardio-Respiratory Fitness – Is the capacity of the body to be involved in continuous physical activity for an extended period of time. This requires the efficient functioning of the cardio-respiratory system to supply oxygen and nutrients to working muscles, and to remove carbon dioxide and waste materials produced during contraction. Cardio-respiratory endurance, also called stamina or aerobic fitness, is the most essential component of fitness due to the many health benefits associated with it. Cardio-respiratory endurance is initially developed through extended, continuous sessions of light activity such as jogging, swimming or cycling.

6. Health-Related Fitness Muscular Strength – Is the ability of a muscle or group of muscles to exert a force against a resistance in one single contraction. Basically the greater the muscle strength, the greater the amount of force the muscle can exert. Factors that determine an individual’s strength capacity include: Muscle Fibre Types – people with a greater proportion of fast-twitch fibres can exert more force than people with slow-twitch fibres as the fibres are larger. Cross-Sectional Area of Muscle – people with larger muscles can exert a greater force. This is why athletes train to increase muscle size. Age – strength tends to peak between 20-30yrs of age, and then declines by 40% over the next 40yrs. Regular exercise can help reduce this. Sex – on average, females have 2/3 the strength of males. This is mainly due to males having a greater muscle mass.

7. Health-Related Fitness Muscular Endurance – Is the ability of a muscle or group of muscles to exert a force repeatedly over an extended period of time. Most daily activities require some form of muscular endurance, and activities such as distance swimming and running, football, triathlon and gymnastics require a high level of muscular endurance. Individual’s with a higher proportion of slow-twitch fibres tend to have a greater capacity for muscular endurance.

8. Health-Related Fitness Flexibility – Is the capacity of a joint to move through a full range of motion, or the ability to bend, stretch and twist without injury. Flexibility can be either static (when the body is stationary) or dynamic (when the body is moving). Flexibility can be limited by the following factors: the ability of the bones to perform movements the ability of tendons & ligaments to provide movement the ability of the muscles to stretch slowly (avoiding tearing) body build – excessive fat or muscle bulk will limit movement muscle temperature – joints are more flexible if they are warmed-up sex – the joints of females tend to be more flexible than those of males age – flexibility decreases with age

9. Health-Related Fitness Body Composition – The three basic structural components of the body are fat, muscle and bone. Determining body composition indicates the percentage of fat, muscle and bone that makes up the total body weight. The optimal functioning of the body depends on the relative percentages of fat and muscle. Whilst fat is an essential nutrient (for insulation and energy), too much can be harmful. Obesity increases the risk of serious medical problems including CHD, and research suggests that being inactive is a major cause of weight gain due to fat deposition.

10. Revision Questions 1.How would you best describe the term “fitness”? 2.What are 5 differences between a fit and an unfit body? 3.What are 3 effects that a high level of cardio-respiratory fitness has on the body? 4.Describe 4 factors that determine an individual’s strength. 5.List 5 factors that limit flexibility. 6.What are the major differences between males and females with regard to the level of fitness that they can attain?

11. Answers How would you best describe the term “fitness”? Fitness is the the ability of the heart, blood vessels, lungs and muscles to function at optimal efficiency. It refers solely to the physical component of an individuals health. What are 5 differences between a fit and an unfit body? What are 3 effects that a high level of cardio- respiratory fitness has on the body? Better supply of oxygen to muscles Better supply of nutrients to muscles Ability to remove wastes form muscles more efficiently Describe 4 factors that determine an individual’s strength. Muscle Fibre Types, Sex, Area of Muscle and Age List 5 factors that limit flexibility? Muscle temp, age, bones, ligaments and tendons and body build. What are the major differences between males and females with regard to the level of fitness that they can attain? Skeletal Sturcuture ( women smaller then men) Flexibility and Msucle Mass FitUnfit good muscle toneLimited muscle tone lower body fatHigher percentage of body fat. Overweight or Obese faster recovery from exerciseTakes longer to recover from exercise, can only participate in activity for short periods of time. a higher work outputDoes not perform movements with maximum efficiency or effort lower resting heart rateHas a higher resting heart rate. Small tasks make the body increase heart rate.