1. Fitness Components and Training Methods Year 10 PE

2. Fitness Components Physical fitness is a condition in which an individual has enough energy to avoid fatigue. Physical fitness is divided into 6 skill-related components and four health-related components.  Skill-related fitness components enhance one’s performance in athletic or sports events  Health-related fitness components is the ability to become and stay healthy Health ComponentsSkill Components -Cardiovascular fitness -Muscular strength and endurance -Flexibility -Body composition -Agility -Balance -Power -Speed -Coordination -Reaction Time

3. Cardiovascular fitness  Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time

4. Muscular endurance  Muscular endurance refers to the ability of the muscle to work over an extended periods of time without fatigue. Push ups and sit ups are commonly used for testing muscular endurance.

5. Muscular strength  Muscular strength is the maximum amount of force a muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights.

6. Flexibility  Flexibility is the ability to move a body part through a full range of motion at a joint (ROM). The sit-and-reach is commonly is used to determine flexibility.

7. Body composition  Body composition is the ratio of body fat to lean body mass (water, bone, muscle and connective tissue). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes, cancer and arthritis.

8. Agility  Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

9. Balance  Balance is the ability to control or stabalise the body when a person is standing still or moving.

10. Coordination  Coordination is the ability to use the senses together with body parts during movement.

11. Speed  Speed is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain an advantage over your opponent.

12. Power  Power is the ability to move the body parts swiftly while applying the maximum force of the muscles (strength). Power is a combination of both muscular strength and speed.

13. Reaction time  Reaction time is the ability to reach or respond quickly to what you hear, see, or feel.

14. Training principles to improve fitness F Frequency of exercise How often Refers to the number of times per week a person engages in physical activity. If a person does not exercise often enough, they do not receive as many health benefits. If a person exercises too often, they can increase the possibility of injury. I Intensity of exercise How hard Refers to the intensity of a given exercise period. T Time of exercise How longRefers to the duration of a single workout or the number of repetitions. T Type of exercise Which exercises Refers to the particular type of exercise performed.

15. Checklist for assessment  ‘Step Up’ – Evaluating health-related fitness workbook  My fitness profile worksheet  Personal fitness planner  ‘Spinning’ – Your target heart rate range