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Components of Fitness and principles of training
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Components of physical fitness
� Aerobic Endurance � Muscular Endurance � Flexibility � Speed � Muscular strength � Body composition
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Aerobic Endurance: Definition
� “Ability of the cardiorespiratory system to work efficiently. Supplying nutrients and oxygen to working muscles during sustained physical activity”
� Also known as: � Aerobic Fitness � Cardiorespiratory Endurance � Cardiorespiratory Fitness
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Cardiorespiratory System
� Made from: � Cardiovascular system (Circulatory
system - Heart, Blood and Blood Vessels) � AND � Respiratory system (Lungs and airways)
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Cardiorespiratory system
� Breathe Oxygen in
� Nutrients and oxygen transported around the body
� Removes waste (E.g.) Carbon Dioxide
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Why it’s important in Sport � Useful so the performer can
“keep going”
� Without getting tired.
� Last the duration of the game
� Can perform more effectively during later stages when others are tired
� (E.g.)Lots of goals are scored during the last 15 minutes of Football matches
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Muscular Endurance: Definition
� “ Ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance workload”
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Why it’s important in sport � Needed for the muscles
to repeat movements over and over again
� Without getting fatigued
� (E.g.) Tennis player that can maintain serve and groundstrokes during final set
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Flexibility: Definition
� “ Adequate range of motion in all joints of the body ; the ability to move a joint fluidly through it’s complete range of movement”
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Why it’s important in sport � Can be useful in preventing
muscle and joint injuries from happening
� Allows performers to reach/stretch further
� (E.g.) Badminton player being able to reach low down to play a recovering shot
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Speed: Definition
� “Distance divided by time taken.”
� Measured in m/s (metres per second) � Quicker you run = faster speed
� Types of speed: � Accelerative � Pure � Speed Endurance
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Types of speed
� Accelerative � Covering a distance of up to
30 metres
� Pure � Distance up to 60 metres
� Speed Endurance � Short recovery periods in-
between sprints
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Why it’s important in sport
� 100 metre race: Quickest sprinter gets to the line first
� Rugby winger is too fast for the defender � Defender can’t catch them � Player scores a try
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Muscular Strength: Definition
� “Maximum force (Kg or N) that can be generated by a muscle or muscle group”
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Why it’s important in sport
� Weightlifter to be able to lift heavy weight
� Footballer being strong in a tackle to win the ball from an opponent
� Rugby union player using their force in the scrum
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Body Composition: Definition
� “Relative ratio of fat mass to fat-free mass (vital organs, muscle and bone) in the body”
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Why it’s important in sport
� Sprinter would tend to be a Mesomorph: muscular and powerful to generate speed to get to the line first
� Sumo-wrestler is an Endomorph : Large performer to be able to push others out of the ring.
� Marathon runners are ectomorphs to be light on their feet for the 26 mile race