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Components of Fitness Are you fit? Components of fitness Health Related Skill related Health related Cardio Vascular endurance Strength Flexibility Health Related Components Of fitness Muscular endurance Speed Skill related Agility Balance Coordination Skill related Fitness components Timing Speed Of reaction Skill related fitness components More difficult to improve than straight forward health related fitness components. Repetitive skill drills! The brain learns patterns of movement with regular practice and becomes better at anticipating – information passed more efficiently via central nervous system to our muscles. Cardio vascular endurance Muscular endurance Speed Health related components of fitness Flexibility Strength Health Related Components of Fitness All affect our ability to exercise and to follow an active, healthy and balanced lifestyle All improved by regular exercise / training Some more important for some sports than others Healthy balanced lifestyle Regular exercise Improved overall Health & fitness Some health related components are more important in some activities than others Which components are more important? Cardio vascular endurance Muscular endurance HEALTH RELATED COMPONENTS OF FITNESS Strength Speed Flexibility Cardio Vascular Endurance (Stamina) CV system involves the heart, the blood vessels and blood All about efficient transportation of oxygen around the body Benefits of a healthy balanced lifestyle for the CV system Healthy capillaries and, through exercise, an increase in capillary density and efficiency. Healthy heart > reduced risk of heart disease > through exercise, lower resting heart rate. Good blood circulation > with exercise, increased volume of blood pumped by heart. Healthy blood pressure. With exercise, a decrease in resting blood pressure. Feeling energetic because of uptake of oxygen by the body > with exercise, increase in haemoglobin and red blood cells which help to carry oxygen. Feeling less tired both physically and mentally. Capillaries Muscular endurance Capacity of muscles to contract repeatedly, or keep going without rest. With a healthy, balanced lifestyle (activities like swimming, running) muscles develop greater aerobic potential (hypertrophy of slow twitch muscle fibres). Muscles also adapt anaerobically (activities like sprinting, weight lifting) muscles develop strength and power (hypertrophy of fast twitch muscle fibres) Muscular endurance Size and number of mitochondria increased. Increase in myoglobin content. Onset of fatigue delayed because of higher maximum oxygen uptake (VO2 max). Cardiac hypertrophy Speed Not just running Eg acceleration of arm when throwing javelin Is largely innate – we are born with certain %age of fast twitch fibres Can improve the fibres we do have with training and can improve technique Speed As part of a healthy lifestyle it is important to be able to move quickly (eg to catch a bus). Regular exercise improves speed because your heart and lungs are more efficient and your muscles are more efficient in producing energy. Your joints are healthier and move more freely Strength “ the maximum force that can be developed within a muscle or group of muscles during a single maximal contraction “ As part of a healthy lifestyle we need sufficient strength to lift and carry objects. Strength is also an asset in many sports, eg hitting a ball hard in tennis Strength A healthy active lifestyle which includes an exercise like cycling can enlarge slow twitch muscle fibres, which gives greater potential for energy production. The size and number of mitochondria is increased, as is the myoglobin content in the muscle cells Muscles benefit anaerobically from activities like sprinting, causing muscles to hypertrophy. Flexibility Greatest range of movement possible at a given joint. Governed by elasticity of ligaments, tendons and strength of muscle groups. As part of a healthy lifestyle it is important to have flexibility or suppleness to prevent strains and move faster and more effectively without being injured. Flexibility With a healthy balanced lifestyle your flexibility will improve because: Your ligaments and supporting tissues can stretch further. The blood flow to your muscles is improved. The rise in muscle temperature can help muscle flexibility. Regular stretching will improve your range of movement.