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Health and Skill Components, FITT Principle,
Benefits of Exercise & Risk Factors
Health Related Components of Fitness
Skill Related Components of Fitness
Cardiovascular Endurance-ability of the heart,
blood, blood vessels and lungs to supply oxygen
and fuel to the muscles during long periods of
physical activity.
example: mile r un, pacer , long distance tr aining
Agility– ability to change direction and
speed quickly in dynamic movement (ex:
running back in football)
Balance– ability to maintain equilibrium
while stationary or moving. (ex: balance
beam in gymnastics)
Muscular Strength-ability of muscles to push
or pull with total (max) force against a resistance. Strength exercise can usually only be
performed for 8 or less repetitions.
example: max bench pr ess or squat pr ess,
hammer or shot put throws, blocking in football.
Coordination-ability to use body parts
and senses together for efficient movement (ex: hand-eye coordination in tennis)
Power– combination of strength and
speed. ( ex: shot put)
Muscular Endurance-ability to repeat muscle
movement many times or hold a position without
stopping to rest.
example: sit up test, long bike r iding, long
distance training.
Speed-ability to move your body or body
parts quickly. (ex: covering a distance
quickly)
Reaction Time– how quickly you can
respond to a stimulus (ex: reacting to the
starting gun in races)
Flexibility-muscles ability to move a joint
through a full range of motion.
example: sit and r each test, gymnastic events,
swimming, stretching exercise.
Spatial Awareness-being aware of oneself in space and in relation to players,
objects and boundaries. (ex: a point guard
in basketball, the quarterback in football.
Body Composition-the combination of fat mass
and fat free mass (includes fat, bone, muscle,
organs and water). Having a healthy body composition (BC) can reduce the risk of heart disease, cancers, type II diabetes and high blood
pressure.
example tests for BC: under water weighing,
skin fold calipers, electrical impedance
FITT Principle
Frequency– how often you exercise (days a week)
Intensity– how hard you exercise (60 to 85% of MHR (max heart rate) for aerobic conditioning)
Time– how long you exercise (recommended 20 min minimum at 60% MHR for aerobic training)
Type– what type of exercise (aerobic or anaerobic conditioning)
Health and Skill Components, FITT Principle, and Benefits of Exercise
Benefits of Physical Activity
Controllable Health Risk Factors
Improved appearance
Inactivity
Improved body image
Blood pressure
Increased energy
Cholesterol levels
Lower resting heart rate
Stress and tension
Increased brain activity
Smoking
Reduces effects of stress
Drug and alcohol use
Improved sleep
Diabetes
Increased life expectancy
Obesity
Improved physical performance
Uncontrollable Health Risk Factors
Improved academic or mental performance
Heredity– family history of health
problems can increase risk factors.
Improved ability to relax
Lower cholesterol levels
Age–reduced bodily function partly
due to age may increase health rishk
factors.
Lower risk of disease
Lower blood pressure
Improved sense of well-being, feel better
Improved bodily processes
Gender– certain health risk factors
tend to be more specific to gender.