Components of Fitness

Components of Fitness

Learning objectives

• By the end of the lesson you will be able to:

• Name and describe the components of physical fitness

• Recognise the physiological effects of exercise on each component of fitness

• Describe how to apply the principles of overload, reversibility and specificity to progress or regress each component of fitness

• Recognise factors affecting physical fitness

• Recognise exercise contraindications and safety considerations for special populations

Open Ended

Define exercise...

Exercise

Exercise differs from physcial activity in that it is:

"Structured or planned activity that requires physical aeffort with the aim of sustaining or improving physical fitness".

Physical fitness

• 'A state of wellbeing that provides optimal performance'.

• It is a potential outcome from taking part in regular physical activity and exercise.

• Being physically fit defines and individual's ability to perform activties and exercises that train different components of fitness

• Health related - cardiovascular fitness, muscular endurance, muscular strength, flexibility and body composition

• Skill related - speed, power, reaction time, agility, balance and co-ordination

Multiple Choice

The ability of the heart and lungs to take in, transport and utilise oxygen during exercise is...

• Cardiovascular fitness

• Speed

• Power

• Muscular endurance

Multiple Choice

Muscular endurance is the

• Ability to exert maximum muscular contraction instantly in an explosive burst of movement (within a short time frame).

• Ability of the muscles to work continuously under low-to-moderate resistance

• Ability of the muscles to exert maximal force against a high resistance

• Ability to move two or more body parts smoothly, efficiently and under control

Multiple Choice

The proportion of fat and fat free mass is

• Body composition

• Flexibility

• Speed

• Co-ordination

Multiple Choice

Speed, power, co-ordination and reaction time are examples of...

• Skill related

• Health related

Open Ended

How would you define flexibility?

Open Ended

What is the difference between strength and power?

Health related fitness

• Cardiovascular fitness - The ability of the heart and lungs to take in, transport and utilise oxygen during exercise.

• Muscular endurance - The ability of the muscles to work continuously under low-to-moderate resistance

• Muscular strength - The ability of the muscles to exert maximal force against a high resistance.

• Flexibility - The range of motion about a joint or series of joints.

• Body composition - The proportion of fat and fat-free mass.

Open Ended

List an activity or exercise that may improve each of the components of health-realted fitness...

Skill related fitness

• Speed - How quickly a movement can be performed in a short space of time.

• Power - The ability to exert maximum muscular contraction instantly in an explosive burst of movement.

• Reaction time - The ability to respond quickly to a stimulus.

• Co-ordination - The ability to move two or more body parts smoothly, efficiently and under control.

• Balance - The ability to control the body’s centre of gravity when either stationary or moving

• Agility - Changing the position of the body and moving in different directions quickly.

Open Ended

List an activity or exercise that may help to improve each of the components of skill-related fitness

Open Ended

Can you list any of the principles of training?

Principles of Training

• The key principles ensure individuals continues to progress towards their health and fitness goal

• Specificity - Any change or adaptation in the body’s muscles, organs and systems will be very specific to the type of training undertaken

• Progressive overload - To bring about any adaptation, the body will have to work a little bit harder than it is used to.

• Reversibility - If training stops, or is reduced, the benefits experienced will gradually decline.

Principles of Training

• Adaptability - The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected.

• Rest and recovery - Refers to rest between exercises and recovery between sessions – both of which are vital for adaptations to occur.

• Individuality - All individual factors should be considered when designing a programme for a client.

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Open Ended

What does the FITT principle stand for?

The FITT principle

• It is essential to consider the following when planning a programme or activity

• F - Frequency - how often the activity will be performed

• I - Intensity - how hard the activities will be

• T - Time - how long the activities will be performed

• T - Type - the specific activities that will be performed

Overtraining

• If the overload stimulus exceeds the body's ability to adapt then it may result in injury or overtraining.

• The programme should be regressed and can be done in the following ways:

• Increased rest between sets

• Reduced frequency of sessions

• Reduced resistance

• Reduced duration of sessions

• Change high impact to low impact activities

Open Ended

What would be a typical sign of overtraining?

Signs and symptoms of overtraining

• Reduction in performance

• Sudden loss of co-ordination

• Lack of ability to concentrate

• Irritability and oversensivity to criticism

• Reported disrupted sleep patterns

• General lethargy

• Susceptibility to colds and illness

Open Ended

Identify a factor that may influence an individual's health, fitness and training potential.

Factors affecting physical fitness

• •Age.

  •Gender.

  •Physique/body type.

  •Diet.

  •Fitness level.

  •Activity level.

  •Illness.

  •Drugs.

  •Stress.

  •Environment, for example, temperature.

Open Ended

Define exercise...