understanding the 11 components of fitness
DESCRIPTION
In order to make exercise program design more effective, “fitness” can be broken down into various components to help better understand how the body works and how we can use exercise to improve our overall health and performance. Depending on what a person would like to accomplish, these components have been divided into “health-related” and “skill-related” components.TRANSCRIPT
Presented by
UNDERSTANDING THE
ELEVENCOMPONENTS OF FITNESS
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
FITNESSis defined as a
condition in which an individual has
enough energy to avoid fatigue and
enjoy life.
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
PHYSICAL FITNESSis divided into five HEALTH-RELATED and six SKILL-RELATED components.
CARDIORESPIRATORY FITNESS MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION AGILITY BALANCE POWER SPEED COORDINATION REACTION TIME
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
HEALTH-RELATEDCOMPONENTS
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
CARDIORESPIRATORY FITNESSCardiorespiratory fitness is the ability of the circulatory system (which consists of the heart and blood vessels) to supply oxygen to working muscles during exercise.
Examples of cardiorespiratory fitness activities include:• Walking• Swimming• Cycling• Running• Rowing• Cross-country skiing
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
MUSCULAR STRENGTHMuscular strength refers to the maximum amount of force a muscle can produce in a single contraction.
Examples of muscular strength exercises include:• Bench Press• Bent Over Row• Deadlift• Squat• Lunge• Bicep Curl• Tricep Dip
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
MUSCULAR ENDURANCEMuscular endurance refers to the ability of a muscle to continue contractions for an extended period of time without fatigue.
Examples of muscular endurance exercises include:• Push-Up (max. repetitions)• Sit-Up (max. repetitions)• Pull-Up (max. repetitions)• Plank Hold (max. time)• Walking Lunges (max. time)
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
FLEXIBILITYFlexibility refers to the ability to move a body part through a full range of motion (ROM) at a joint.
Examples of flexibility exercises include:• Static stretches (holding a
stretch in one position for a duration of time)
• Dynamic stretches (quickly moving muscles and joints through a full range of motion)
• PNF stretches (shortening contraction of the opposing muscle to place the target muscle in stretch)
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
BODY COMPOSITIONBody composition refers to the ratio of body fat to lean body mass (including bone, muscle, connective tissue, and water).
Examples of ways to improve body composition include:• Cardiorespiratory exercises (i.e.,
walking, cycling, running)• Muscular strength exercises
(i.e., bench press, deadlift, squats, bicep curls)
• Muscular endurance exercises (i.e., push-ups, pull-ups, sit-ups)
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
SKILL-RELATEDCOMPONENTS
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
AGILITYAgility is the ability of the body to change direction quickly and effectively while under control. It requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.
Examples of activities that require agility include:• Football• Soccer• Tennis• Volleyball• Basketball• Most competitive sports
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
BALANCEBalance is the ability to maintain an upright posture while in a stationary position or while moving.
Examples of activities that challenge balance include:• Yoga• Pilates• Gymnastics• Single leg exercises• Bosu ball exercises• Stability ball exercises
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
POWERPower is the ability to do strength work at an explosive pace (it is defined as the amount of work performed per unit of time).
Examples of activities that require power include:• Olympic lifts (i.e., clean & jerk,
snatch)• Plyometrics (i.e., box jumps,
depth jumps, clap push-ups)• Baseball • Boxing• Golf• Volleyball• Track and Field (i.e., high jump,
long jump, pole vault, javelin)
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
SPEEDSpeed is the ability to move quickly from one point to another.
Examples of activities that require speed include:• Sprinting (i.e., 100 meter, 200
meter, 400 meter)• Speed skating (i.e., 500 meter,
1000 meter, 5000 meter)• Swimming (i.e., front crawl,
butterfly, back stroke)• Nordic Skiing (i.e., classic or
skating)
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
COORDINATIONCoordination is the integration of hand and/or foot movements with the input of the senses (i.e., what we see, hear, and feel).
Examples of activities that require coordination include:• CrossFit • Group fitness classes (i.e.,
Zumba, Body Pump, Body Attack, Bootcamp)
• Baseball• Basketball• Golf• Jumping rope• Martial arts (i.e., karate, judo,
taekwondo)• Skiing/Snowboarding
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
REACTION TIMEReaction time is the amount of time it takes to react to a stimulus (i.e., starting gun, moving object, movement of an opponent).
Examples of activities that require a fast reaction time include:• Racquet sports (i.e., tennis,
squash, racquetball, badminton) • Baseball and cricket• Sprinting, speed skating, and
swimming• Martial arts (i.e., karate, judo,
taekwondo)• Most competitive individual and
team sports
Presented by
UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS
THANK YOU!For more information visit
www.todaysfitnesstrainer.com