1. FITNESS COMPONENTS
Week 1

2. What you need to know… All fitness components Definition
Sporting examples
Energy system use
Factors affecting
How to train

3. Fitness Components
Aerobic power (aerobic capacity, cardio-respiratory endurance)
Muscular strength
Local muscular endurance
Anaerobic power (associated with speed)
Muscular power
Flexibility
Agility
Balance
Reaction time
Coordination
Body composition

4. Aerobic Power
Also known as aerobic ____________ and cardio-respiratory endurance
Ability of the ____________, blood vessels and lungs to deliver oxygen to the working muscles
High aerobic power =
Greater production of ____________
Increased capacity for ____________ of anaerobic systems

5. Aerobic Power Sporting examples How it is trained
Team sports (netball, football, hockey)
Racquet sports (tennis, squash)
Extended athletic events (marathon, triathlon)
How it is trained
Continuous training (>20mins sub-maximal activity)
Aerobic activities: cycling, swimming, running
Improves VO2 max (oxygen delivery and use by muscles)

6. Muscular Strength
Force exerted by muscle/s for 1RM (one repetition maximum)
Rarely used in isolation in sport
Often combined with anaerobic power, muscular power and local muscular endurance
Sporting examples
Attempting a static hold against an opponent in wrestling
Pushing opponents in a rugby scrum

7. Muscular Strength How is it trained
Weight training (<5RM)
Circuit training
Factors affecting muscular strength
Speed of muscle contraction
____________ the muscle contracts, the more force it can create
Length of muscle fibre
If a muscle is slightly stretched it is in the best position to create maximum force
Age of performer
Strength peaks years

8. Muscular Strength Factors affecting muscular strength (cont.)
Muscle fibre type
Fast twitch (white) capable of greater strength
Cross-sectional area
Larger the muscle, the greater the strength
Sex of performer
Males have greater ____________ mass
Joint angle around the muscle
There is an optimal angle for strength depending on the joint
Number of muscle fibres recruited
Not all muscle fibres contract every time (eg: lift a glass v. dumbbell)

9. Local Muscular Endurance
Is the ability of a particular muscle group to keep working at the desired level of effort for as long as the situation demands
____________ is often related to hydrogen ions and phosphates (not lactic acid)
Closely linked with muscular strength
Sporting examples
Arms in 200m swim
Abdominals in a 1min sit-up test

10. Local Muscular Endurance
How is it trained
Continuous training trains specific muscle groups
Weight training (>20RM)
Factors affecting muscular endurance
Inorganic phosphate
Resulting from breakdown of ATP & PC (major cause of fatigue)
Age
Older people fatigue more rapidly than younger
Sex
No significant difference if strength factor is equal

11. Local Muscular Endurance
Factors affecting local muscular endurance
Temperature
> or < 37C increase fatigue
Circulation
Greater blood delivery increases LME
Cross-education effect
Training one limb brings benefits to other limb
Accumulation of lactic acid
May inhibit key enzymes, but not directly associated with muscular fatigue

12. Anaerobic Power (and Speed)
Ability to produce energy (without use of ____________) quickly
Speed: ability to move the body or a body part from one point to another in the ____________ possible time
ATP-PC and lactic acid systems vital to anaerobic power
Sporting examples
100m sprint
Javelin
Basketball rebound
Uphill cycle for 30-60sec in a triathlon

13. Anaerobic Power (and Speed)
Factors affecting anaerobic power (speed)
Reaction time
Acceleration
Initial velocity
Strength
Tolerance to fatigue (phosphates and hydrogen ions)
Genetic factors (size of bones and angle of joints, proportion of fast twitch fibres)

14. Muscular Power
A powerful movement is achieved as quickly as possible, while imparting as much strength as possible
A combination of ____________ and ____________
ATP-PC system vital
A muscle that contracts very quickly has insufficient time to develop maximum force, whereas a very forceful contraction takes time, resulting in slow movement
Trade off between the speed and force

15. Muscular Power Sporting examples How to train muscular power
Field events (shot put, discus)
Tackling in football
Spike in volleyball
Drive in golf
How to train muscular power
Weight training (8-12RM)
Plyometrics

16. Flexibility Refers to the range of possible movement about a joint
Can be dynamic (moving) or static (stationary)
Sporting examples
Gymnastics events
Goalkeeping in hockey
Kicking long goal in football

17. Flexibility How to train flexibility Best when the body is warmed up
Static stretching (stretch muscles and hold for 20-30sec)
Proprioceptive neuromuscular facilitation (PNF) stretching (using a partner to provide resistance)
Ballistic (dynamic) stretching (moving the body parts in game-like actions)

18. Flexibility Factors affecting flexibility Age Sex Skin resistance Bone
Increasing age decreases flexibility
Sex
Females more flexible (hormone differences)
Skin resistance
Bone
Injury
Scar tissue forms, decreasing flexibility
Body build
Extra fat or muscle will limit flexibility

19. Flexibility Factors affecting flexibility (cont.) Muscle temperature
Warmer muscles have greater flexibility
Length of muscles at rest
At rest muscles shorten, leading to decreased flexibility
Type of joint
The more stable a joint the less flexible (eg: hip)
Joint capsule
Connective tissue and ligaments can be stretched, but decrease stability

20. Agility Ability to change ____________ with maximal speed and control
Includes speed, balance, coordination, flexibility, muscular power
Sporting examples
Evading an opponent in soccer
Reacting to a player’s baulk in football
Dribbling around an opponent in basketball

21. Agility How to train agility
Specific courses that replicate game movements
Regular sprint training
Improved flexibility

22. Balance The ability of the body to remain in a state of equilibrium
Dynamic balance: while moving
Static balance: whilst not moving
Sporting examples
Running a bend in 200m sprint
Handstand
Standing on one foot when shooting in netball

23. Balance How to train balance
Weight training to improve muscular strength
Repetitively practising the required movements
Pilates
Swiss ball training (core training)

24. Reaction Time
The speed with which an individual can react to an outside stimulus
Time taken for the brain to react to a stimulus, process them, select a response, then activate the muscular response
Sporting examples
Reacting to starter’s gun in a sprint
Judging the speed and spin of the ball in table tennis

25. Reaction Time How to train reaction time
Practise specific moments depending on sport
Sprint start
Tennis volleys

26. Coordination
Linking together a series of muscular movements so that they appear to be well controlled and efficiently executed
Sporting examples
Tennis serve
Arm-leg action in breaststroke
How to train coordination
Practise the relevant movements for the particular sports
Begin with basic activities and progress to more complicated movements

27. Body Composition
Proportion of bone, ____________ and ____________ within body
Measured
BMI
Somatotyping: endomorph, mesomorph, ectomorph
Body fat: skinfolds, densitometry