1. Fitness Definitions and Components VCE PE Unit 4

2. Health and Wellness Health – the absence of disease or illness (encompassing physical, mental/emotional, social and spiritual). Also includes a positive component associated with quality of life and positive well-being. Wellness – a state of being describing positive health in the individual and comprising biological and psychological wellbeing as exemplified by quality of life and sense of well being. (USDHHS 1999)

3. Physical Fitness ‘ The ability to carry out daily tasks (work and play) with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies’ (Clarke, 1976)

4. Components of Fitness

5. Core components Health – related components Cardio-respiratory endurance (aerobic power/aerobic capacity) Muscular strength (local) muscular endurance Anaerobic power Flexibility Body composition Motor – skill related components Muscular power Speed Agility Coordination Balance Reaction Time

6. Linking components to energy systems Anaerobic fitness components Anaerobic power and speed Local muscular endurance Muscular strength Muscular power Agility Balance Reaction time Aerobic fitness components Cardio respiratory endurance

7. Cardio-respiratory endurance Ability of the heart and blood vessels to transport O 2 and nutrients to the tissues of the body and remove waste products. Also know as circulo- respiratory endurance, aerobic endurance, aerobic capacity, aerobic fitness, aerobic power. Most evident at rest and is the most essential fitness component. Cardio-respiratory endurance is developed through the use of continuous and interval training, improving VO 2 max (continuos), tolerance lactic acid raising the anaerobic threshold and improving efficiency of the heart as a pump (interval).

8. Muscular Strength The force or tension a muscle or muscle group can exert against a resistance in one maximal contraction. It is an integral part of anaerobic power, muscular power and local muscular endurance and is rarely used in isolation. Muscular contractions – isometric (static), isokenetic, isotonic (concentric and eccentric) Factors affecting the application of strength Age Sex Cross-sectional size Muscle shape and location Muscle fibre type (fast twitch v slow twitch) Number of muscle recruited Joint angle and muscle length Speed of contraction

9. Muscular Power The ability to exert a “maximal” contraction in one explosive act. Dependant upon speed and strength. Max power is generated when the speed of contraction is around 35% of its max and the force contraction is about 35% of its max. (see fig 7.13 p. 162 of Nelson PE Units 3&4) Energy production is via ATP-PC as the effort is very short. (see Table 7.1 p. 163 Nelson PE Units 3&4 for summary of strength related components of fitness)

10. Local Muscular Endurance The ability of a muscle or group of muscles to sustain an activity for a short time in the face of considerable local fatigue (eg push-ups ). Tasks may require anaerobic energy in addition to aerobic because contraction of the muscle may occlude (block) the blood vessels that supply the muscle tissue. Factors affecting muscular endurance Inorganic phosphate levels Age Sex (no significant difference if the strength factor is not equated for). Muscle temperature Circulation Cross-education effect Accumulation of lactic acid (possible inhibition of enzymes)

11. Anaerobic power and speed Power – the ability to produce energy without using O 2 (capacity of the anaerobic pathways) Power is dependant on strength and speed. Speed – ability to move the body or a body part from one point to another in the shortest possible time. (typically activities of a short duration and high intensity using anaerobic pathways) Speed is a combination and synergy of strength, power, reaction time, coordination, balance, endurance, technique and decision making. Factors affecting speed Reaction time Acceleration Initial velocity Strength Tolerance of inorganic phosphate Genetic factors Size of bones and the angle of joints Position of attachments of ligaments and tendons Proportion of fast twitch v slow twitch fibres

12. Flexibility The range of possible movement about a joint or sequence of joints. The ability to bend, stretch and twist body parts readily. Dynamic flexibility – how easily a limb can be moved through its range of motion when executing a skill. Static flexibility – ability to move a joint to its maximum range of motions. Important for injury prevention, freedom of movement and aesthetic appearance. Factors affecting flexibility Joint structure Joint capsule Length of muscle at rest Muscle temperature Age Sex Body build Injury Skin resistance Bone Disease

13. Body Composition The proportions of bone, muscle and fat within the body. Assessed by: somatotypes (endomorph, mesomorph and ectomorph), body fat determination (densitometry, skinfold measurements), body mass index (BMI) Body fat – average female approx. 25% fat, male 15 – 20%. (greater stores do not mean greater energy production). BMI – normal range females 18.7 – 23.8. Males 20.1 – 25.0

14. Agility and Coordination Agility - The ability to change direction accurately and quickly while moving rapidly. Composite of power, speed, flexibility, balance and coordination. Coordination – the smooth flow of movement in the execution of a physical task. Involves the nervous system and muscular system working harmoniously in hand-eye and foot-eye coordination activities. Can be developed through specific skill training and through enhancement of core stability and balance.

15. Balance and Reaction Time Balance – the ability to maintain the equilibrium of the body. Static balance – maintaining the equilibrium in one fixed position Dynamic balance – maintaining the equilibrium whilst moving Closely associated with core stability. Dynamic and core stability are recognised as vital in avoiding injury. Reaction Time – the athlete’s ability to process information via the nervous system to react. Specificity of training is important when trying to improve reaction time (response to stimuli).