Download Fitness Definitions and Components

Fitness Definitions and
Components
VCE PE Unit 4
Health and Wellness
Health – the absence of disease or illness
(encompassing physical, mental/emotional, social and
spiritual). Also includes a positive component
associated with quality of life and positive well-being.
Wellness – a state of being describing positive health in
the individual and comprising biological and
psychological wellbeing as exemplified by quality of life
and sense of well being. (USDHHS 1999)
Physical Fitness
‘The ability to carry out daily tasks
(work and play) with vigour and
alertness, without undue fatigue and
with ample energy to enjoy leisure time
pursuits and to meet unforeseen
emergencies’ (Clarke, 1976)
Components of Fitness
Core components
Health – related components
Cardio-respiratory endurance
(aerobic power/aerobic
capacity)
Muscular strength
(local) muscular endurance
Anaerobic power
Flexibility
Body composition
Motor – skill related components
Muscular power
Speed
Agility
Coordination
Balance
Reaction Time
Linking components to energy
systems
Anaerobic fitness
components
Anaerobic power and speed
Local muscular endurance
Muscular strength
Muscular power
Agility
Balance
Reaction time
Aerobic fitness
components
Cardio respiratory
endurance
Cardio-respiratory endurance
Ability of the heart and blood
vessels to transport O2 and
nutrients to the tissues of the
body and remove waste
products.
Also know as circulorespiratory endurance,
aerobic endurance, aerobic
capacity, aerobic fitness,
aerobic power.
Most evident at rest and is
the most essential fitness
component.
Cardio-respiratory endurance
is developed through the use
of continuous and interval
training, improving VO2 max
(continuos), tolerance lactic
acid raising the anaerobic
threshold and improving
efficiency of the heart as a
pump (interval).
Muscular Strength
The force or tension a
muscle or muscle group
can exert against a
resistance in one maximal
contraction.
It is an integral part of
anaerobic power, muscular
power and local muscular
endurance and is rarely used
in isolation.
Muscular contractions –
isometric (static), isokenetic,
isotonic (concentric and
eccentric)
Factors affecting the application of
strength
Age
Sex
Cross-sectional size
Muscle shape and location
Muscle fibre type (fast twitch v
slow twitch)
Number of muscle recruited
Joint angle and muscle
length
Speed of contraction
Muscular Power
The ability to exert a
“maximal” contraction in
one explosive act.
Dependant upon speed and
strength.
Max power is generated
when the speed of
contraction is around 35% of
its max and the force
contraction is about 35% of
its max. (see fig 7.13 p. 162
of Nelson PE Units 3&4)
Energy production is via
ATP-PC as the effort is
very short.
(see Table 7.1 p. 163 Nelson PE
Units 3&4 for summary of
strength related components
of fitness)
Local Muscular Endurance
The ability of a muscle or
group of muscles to sustain
an activity for a short time
in the face of considerable
local fatigue (eg push-ups).
Tasks may require anaerobic
energy in addition to aerobic
because contraction of the
muscle may occlude (block)
the blood vessels that supply
the muscle tissue.
Factors affecting muscular
endurance
Inorganic phosphate levels
Age
Sex (no significant difference if the
strength factor is not equated for).
Muscle temperature
Circulation
Cross-education effect
Accumulation of lactic acid
(possible inhibition of enzymes)
Anaerobic power and speed
Power – the ability to produce
energy without using O2 (capacity
of the anaerobic pathways)
Power is dependant on strength and
speed.
Speed – ability to move the body
or a body part from one point to
another in the shortest possible
time. (typically activities of a short
duration and high intensity using
anaerobic pathways)
Speed is a combination and synergy of
strength, power, reaction time,
coordination, balance, endurance,
technique and decision making.
Factors affecting speed
Reaction time
Acceleration
Initial velocity
Strength
Tolerance of inorganic phosphate
Genetic factors
Size of bones and the angle of
joints
Position of attachments of
ligaments and tendons
Proportion of fast twitch v slow
twitch fibres
Flexibility
The range of possible
movement about a joint or
sequence of joints. The
ability to bend, stretch and
twist body parts readily.
Dynamic flexibility – how easily
a limb can be moved through its
range of motion when executing a
skill.
Static flexibility – ability to move
a joint to its maximum range of
motions.
Important for injury prevention,
freedom of movement and
aesthetic appearance.
Factors affecting flexibility
Joint structure
Joint capsule
Length of muscle at rest
Muscle temperature
Age
Sex
Body build
Injury
Skin resistance
Bone
Disease
Body Composition
The proportions of bone,
muscle and fat within the
body.
Assessed by:
somatotypes (endomorph,
mesomorph and ectomorph),
body fat determination
(densitometry, skinfold
measurements), body
mass index (BMI)
Body fat – average
female approx. 25% fat,
male 15 – 20%. (greater
stores do not mean
greater energy
production).
BMI – normal range
females 18.7 – 23.8.
Males 20.1 – 25.0
Agility and Coordination
Agility - The ability to
change direction
accurately and quickly
while moving rapidly.
Composite of power,
speed, flexibility, balance
and coordination.
Coordination – the smooth
flow of movement in the
execution of a physical task.
Involves the nervous system
and muscular system
working harmoniously in
hand-eye and foot-eye
coordination activities.
Can be developed through
specific skill training and
through enhancement of core
stability and balance.
Balance and Reaction Time
Balance – the ability to maintain
the equilibrium of the body.
Static balance – maintaining the
equilibrium in one fixed position
Dynamic balance – maintaining the
equilibrium whilst moving
Closely associated with core
stability.
Dynamic and core stability are
recognised as vital in avoiding
injury.
Reaction Time – the athlete’s
ability to process information via
the nervous system to react.
Specificity of training is important
when trying to improve reaction
time (response to stimuli).