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VCE PHYSICAL EDUCATION
FITNESS COMPONENTS
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AEROBIC / CARDIO RESPIRATORY CAPACITY
This type of endurance can be referred to as either cardiovascular or
cardio respiratory endurance. It involves the heart, lungs, blood and
the blood vessels.
It is the ability to exercise the whole body for long periods of time
without running out of breath or becoming tired.
This can be improved through activities such as jogging, cycling and
swimming. Most team sports require aerobic fitness so that players can
recover rapidly between periods of high intensity effort.
Ways of improving Aerobic Capacity:
 During continuous training (a minimum of 3 sessions per week), keep
the heart rate in the ‘training zone’ or at least 20 minutes for each
session.
 Most fitness centres offer various forms of aerobic training such as
circuits, revolution classes, pump circuits, HiLow etc.
MUSCULAR STRENGTH
Strength refers to the amount of force exerted by the muscles.
Muscular strength is the ability of the muscles to exert a single maximal
force, to overcome a resistance. Classically, muscular strength is a 1RM
(or ‘one repetition maximum) in weightlifting.
MS can be improved through activities such as weight lifting and
resistance training. Factors influencing strength: muscle length
 cross sectional area of a muscle
 muscle fiber types
- slow (red) endurance
- fast (white) rapid strength and speed
 Age - strength peaks around 20-30 years, declining 40% over the
next 40 years. Muscles weaken during ageing because of
decreased muscle size due to loss of protein.
 Sex - In terms of absolute strength females have an average of 2/3
the strength of males
 Muscle shapes and fiber arrangements
 speed of contraction - max force is during an isometric contraction.

MS while used in team games, is usually present in conjunction with
speed when they combine to create Muscular Power.
LOCAL MUSCULAR ENDURANCE
Muscular Endurance also relies on the force exerted by the muscles,
however it involves a repeated effort.
It is the ability of a muscle or muscle group to sustain or repeat a force
over a period of time. LME is of high importance in:
 The arms in a 200m swim
 The legs in a marathon
This can be improved for a certain movement by increasing the time
the force is sustained.
FLEXIBILITY
Flexibility is the ability to use muscles through their full range of
movement and to move joints with ease.
Good flexibility is very important as it can
 decrease the chance of injury
 decrease muscle stiffness/ soreness
 Improves performances
Flexibility is increased and maintained by regular stretching exercises.
Limiting factors - type of joint:- joints are either structured for strength or
mobility. Joints designed for flexibility are structurally weak.
Factors affecting Flexibility (Overhead) Pg11 LIU
MOTOR SKILL ABILITY
Includes a range of factors: SPEED
The speed of the movement. The ability to put the body or parts into
motion quickly. Factors affecting speed - Genetic - white fibres,
Distance - the greater the distance the less speed, Duration - The
longer the duration the less speed, Strength and Power.
 POWER
Is the ability to release maximum force very quickly. This is a
combination of speed and strength.
 BALANCE
Is the ability to remain in a state of equilibrium. Static balance balance when standing still. Dynamic balance - balance when
moving eg gymnasts
 AGILITY
Is the ability to move and change direction quickly and precisely.
Agility relies on both flexibility and speed and can be developed
through practice.
 CO-ORDINATION
Is the ability to link a series of actions into a flowing movement pattern
with appropriate timing and accuracy. All sports require a certain
amount of good co-ordination.
 REACTION TIME
Is the time taken to initiate a response to a specific stimulus, usually 0.2
seconds.
TARGET HEART RATE
MAX HEART RATE = 220 MINUS YOUR AGE.
TARGET HEART RATE (training heart rate) is the level required for you to
exercise if you are to receive some cardiovascular benefits.
 INTENSITY
How fast or hard you exercise is measured by your heart rate. The
harder you exercise the more O2 you need and the faster your heart
will beat.
 DURATION
Length of time that you exercise for
Start at 15minutes and work up to 30 minutes with plenty of rest periods
 FREQUENCY
How often you exercise
Minimum 3 x per week.