PhysicalFitness

Major Components• Flexibility•Agility•Aerobic Endurance•Muscular Endurance•Muscular Strength•Muscular Power•Anaerobic Power

Flexibility

“ the ability to move the muscles and ligaments through their

range of motion”

Agility

“The ability to change and control the direction of your body while moving quickly.”

Aerobic Endurance

“The ability of the body to supply oxygen to the working muscles over a long period of

time.”

Muscular Endurance

“The ability of a muscle to perform continuous

contractions over a long period of time”

Muscular Strength

“The amount of energy or force a muscle can produce in a

single contraction.”

Muscular Power

“The ability to generate strength over a short period

of time”

Anaerobic Power

“The ability of the body to supply energy (without using oxygen), for the muscles to

contract explosively”

Developing Fitness

Pre and Post fitness testingTraining PrinciplesFrequencyIntensitySpecificityOverload

Why do Fitness Testing?

To check if improvement of fitness components has occurred. Training needs can be reassessed and adjustments can be made to training programs.

Training Principles

FrequencyIntensitySpecificityProgressive Overload

Frequency

how often you exercise.You should train at least 3-5 times per week.

Maximum Heart Rate

The maximum number of beats your heart should be working at during exercise. Calculated by:

220 – your age bpm(beats per min)

Is used to calculate how hard you should work in your training.

Intensity

How strenuously you exercise.To develop,aerobic fitness: 70-80% Anaerobic fitness: 80+%To burn body fat: 60-75%of your maximum heart rate.

Specificity

The degree to which your training resembles the requirements of your sport.For example, Cyclists should train on bikesSwimmers should train in pool

Progressive Overload

To improve fitness you must continue to overload your body.3 ways of overloading your body:-Increase the frequency,Increase the duration,Increase the intensity of exercise

The Training Session

Warm-upConditioningWarm-down

Warm-Up

increase blood flow to all muscles to enable them to stretch more easily. should involve light, continuous exercise then,stretching specific to the activity about to be performed.

Conditioning Phase

The actual training where specific fitness components are developed.Training is determined by applying the principles according to results of pre-testing.

Warm-Down

Tapering off after finishing trainingActivity continues but at a much lower intensityPrevents blood pooling in extremitiesHelps remove lactic acid from bloodHelps improve flexibility

Training Methods

ContinuousCircuitInterval

Training Methods

ContinuousCircuitInterval