10 Components of Physical Fitness Fitness is not defined simply by strength and conditioning. In fact, there are 8 other components that encompass the characteristics of
physical fitness. You are only as fit as your competency in each of these ten skills: Cardiovascular / Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen. Stamina – The ability of body systems to process, deliver, store, and utilize energy. Strength – The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility – The ability to
maximize the range of motion at a given joint. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed – The ability to minimize the time cycle of a repeated movement. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement. Agility – The ability to minimize transition time from one movement
pattern to another. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base. Accuracy – The ability to control movement in a given direction or at a given intensity. At CrossFit Southie we are constantly working toward achieving all 10 of the components which will create a more fit, well balanced individual. Our program is designed to touch on all of the physical skills each week so do not avoid the workouts/movements you are not good at. Take a long hard look at this list and if you are lacking in any areas, work hard to bring them up and your overall fitness will reap the benefits. Warm-up Strength L2- 3-3-3 WOD Level 2- (95,55) Ski Sub – 500m Coaches Tip – The stimulus of this workout is pain. Choose a weight where you pick the bar up right away and try not to break. Extra work Fitness means different things to different people. Probably the best definition is that fitness refers to “the ability to meet the physical demands of everyday life without excessive fatigue and still have something in reserve.” When considering fitness, it is important to ask the question “fit for what?” Participation in any activity/exercise regime will alter the way various body systems work. Whether the body can
cope with these changes depends on how prepared it is for the demands that are being made on it. If the demands of the exercise are too great for a person’s body systems, they will have to stop. If regular demands are made on the body, it adjusts to these, and exercise becomes easier. This is known as the principle of adaptation. Fitness is a mixture of many different physical qualities. Everybody needs these qualities to a certain extent. The degree to which an individual has these
qualities determines their health and ability in sport. These are known as health-related fitness components and motor fitness components (also known as sports-related or skill-related fitness). (1) Cardiovascular or aerobic fitness This can be defined as the ability to perform exercise over a long period of time without getting tired. It depends on the capacity of the heart, circulatory system and lungs to
meet the demands of the body for a sustained period of activity. Aerobic exercises work the cardiovascular and respiratory systems – improving the efficiency of the transportation and utilisation of oxygen to produce energy. Regular aerobic exercise is an excellent way to promote health. Aerobic exercise is any activity that is continuous, rhythmical and uses large muscle groups under low tension. The aerobic energy system provides most of the body’s needs for energy (except during periods of
intense work). When an individual starts exercising, the working muscles demand more oxygen to be delivered. It may take up to 3 minutes for the heart, lungs and circulatory system to meet this new demand, and in the meantime the anaerobic systems will meet the needs. A warm up helps to mobilise the aerobic system so that it is ready for use in the main activity, and as long as the exercise is continuous and submaximal, most of the energy will continue to be produced in this way. Short-term
effects of aerobic exercise Long-term
adaptations to aerobic exercise Adaptations to blood:
Adaptations to blood vessels:
Adaptations to muscles:
Adaptations to bones: Adaptations to ligaments and tendons:
Adaptations to body fat:
Adaptations to lungs:
Health benefits of regular aerobic exercise
(2) Muscular strength Muscular strength is the maximum force that can be generated by a muscle group against resistance. To improve muscular strength, lift a heavy resistance for a few repetitions (high load – low reps). The main effect of this type of training is hypertrophy (bigger muscles). Adaptations to muscular strength training
(3) Muscular endurance Adaptations to muscular endurance training
Muscular strength and endurance lie on a continuum with maximum strength at one end and muscular endurance at the other.
(4) Flexibility There are 5 main ways of stretching:
The following factors affect flexibility:
Benefits of flexibility training
When stretching, tension is felt – this is the stretch reflex which helps to protect the stretched muscle from injury. Motor (sports-related/skill-related) fitnessThis can be defined as the ability to perform successfully in a given sporting context OR the level of physical fitness required for the demands of regular sporting activity. To achieve success in sport, all components of health-related fitness are needed. Sports-related fitness is more directly related to an athlete’s ability to perform the skills essential to their sport effectively and efficiently.
It is possible to improve these motor skills through regular training. What is this fitness component move and change direction and position of the body quickly and effectively while under control?Agility: The ability to change body position quickly and to control one's physicalmovements. Anaerobic activity: Any short-duration exercise that is powered primarily by metabolic pathways that do not use oxygen. Examples of anaerobic exercise include sprinting and weight lifting.
Which fitness component identifies the ability to change and control the direction and position of the body while maintaining a constant rapid motion?Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example, changing directions to hit a tennis ball. Balance is the ability to control or stabilize the body when a person is standing still or moving. For example, in-line skating.
What component of physical fitness is the ability to move in different directions quickly using a combination of balance coordination speed strength and endurance?Agility – is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength and endurance.
What fitness component refers to the ability to move your body quickly?Agility. Agility is the ability to move quickly and to easily change direction.
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