f i t n e s s & f i t n e s s c o m p o n e n t s
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F i t n e s s & F i t n e s s c o m p o n e n t s. By Kelly Laity. Aerobic Power – Endurance The capacity to keep doing or performing tasks involving the whole body for an extended period of time. This requires cardio-respiratory efficiency in delivering O2 to the working muscles. - PowerPoint PPT PresentationTRANSCRIPT
F i t n e s s & F i t n e s s c o m p o n e n t sBy Kelly Laity
Aerobic Power – EnduranceThe capacity to keep doing or performing tasks involving the whole body for an extended period of time. This requires cardio-respiratory efficiency in delivering O2 to the working muscles.
Sports that require this fitness are: Marathons, Triathlons, Endurance swimming, cycling or running
Fitness tests that use this fitness are: 1.6 km run, beep test, 12 min swim
Training you could do to help this fitness: long distance running, long interval running.
FlexibilityThe Range on motion you can move your body.
Sports that require this fitness: Gymnastics, jazz ballet, all team games and explosive events
Fitness tests that use this fitness: sit & reach (hamstrings & lower back)
Training you could do to build up this fitness: stretching exercises in warm up & cool down
Muscular strengthThe force that a muscle or group of muscles can produce in a single maximal contraction
Sports that require this fitness: weight lifting
Fitness tests that require this fitness: hand grip dynamometer, bench press, vertical jump.
Training You can do to help this fitness: weight training (heavy weights & low repetitions)
MUSCULAR ENDURANCE
The ability to work a muscle for long periods using a little bit less than maximal effort.
Sports that require this fitness: Rowing, cross country skiing, paddling a surf board.
Fitness tests that require this fitness: sit ups, push ups, flexed arm hang and static push up.
Training you can do to help this fitness: weight training using light weights and doing many repetitions.
AgilityThe ability to change the position of the body quickly and precisely.
Sports that require this fitness: Diving, gymnastics, team sports (dodging & weaving. e.g. rugby), surfing, hurdles, high jump.
Fitness tests that require this fitness: 40m shuttle run.
Training you can do to help this fitness: obstacle course, circuits, stretching.
PowerThe ability to use strength quickly to produce an explosive effort.
Sports that require this skill: Long jump, shot put, javelin, tennis, baseball (batting)
Fitness tests that require this skill: vertical jump and standing long jump.
Training you can do to help this fitness: plyometrics, circuit, short interval (sprints).
SpeedThe ability to put body parts into motion quickly.
Sports that require this fitness: sprints.
Fitness tests that require this fitness: 50 meter sprint.
Training you can do to help this fitness: short interval (sprints)
Usain Bolt
Co-ordinationBeing able to multi task. like rubbing your tummy, patting your head, and jumping at the same time.
Sports that require this Fitness: netball, basketball, football, rugby, tennis, just about every sport requires co-ordination.
Fitness tests that require this fitness: hand wall toss.
Training you can do to help this fitness: throwing and catching a tennis ball, running, there are lots of sports you can do to help this fitness.
My Fitness Tests Fitness Test Pre Test Results Rating Fitness Component
Beep Test 10.6 E Aerobic Endurance
Sit & Reach 9 WT Flexibility
Vertical Jump 40 E Muscular Power
50m Sprint Speed
Push Ups 18 E Muscular Endurance
Sit Ups Muscular Endurance
Hand Grip Strength 35 E Muscular Power
Basketball Throw 7.8 E Muscular Power
Stork Stand 52 seconds E Balance
Shuttle Run Agility
Hand Wall Toss 33 E Co-Ordination
1.6 km Run Aerobic Endurance