Components of fitness Flashcards
6 components of Physical Fitness
Aerobic Endurance Muscular Endurance Muscular Strength Speed Flexibility Body Composition
5 components of Skill related fitness
Agility Balance Coordination Power Reaction Time
Definition of Aerobic Endurance
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
Definition of Muscular Endurance
The 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 load.
Definition of Muscular Strength
The maximum force (in kg or N) that can be generated by a muscle or muscle group.
Definition of Speed
Distance divided by the time taken. Speed is measured in metres per second (m/s).
Definition of Flexibility
Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.
Definition of body composition
The relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.
Definition of Agility
The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.
Definition of Balance
The ability to maintain centre of mass over a base of support.
Definition of Coordination
The smooth flow of movement needed to perform a motor task efficiently and accurately.
Definition of Power
The product of strength and speed. Expressed as the work done in a unit of time.
Definition of Reaction Time
The time taken for a sports performer to respond to a stimulus and the initiation of their response.
3 types of Speed
Accelerative speed - up to 30m
Pure speed - up to 60m
Speed endurance - Sprints with a short recovery between each one
2 types of Balance
Static - still
Dynamic - moving
4 reasons why components of fitness are important in sports performance
- Being good at or training the physical components for fitness needed for a certain sport so that you can perform well in that sport
- Being good at or training the skill related components for fitness needed for a certain sport so that you can perform well in that sport
- Being able to select a sport or position in a sport, e.g. C in Netball, that you will be good at based on which components of fitness you are good at.
- Being able to perform efficiently - to the best of your ability - at a sport
A sport that needs Aerobic Endurance
- Long distance running (1500m,10,000m, 15000m marathon running)
- Long distance cycling/swimming
- Games that last a long time Football, Rugby, Tennis
A sport that needs Muscular Endurance
Long distance running (1500m,10,000m, 15000m marathon running)
- Long distance cycling/swimming
- Games that last a long time Football, Rugby, Tennis
A sport needing Flexibility
Gymnastics/Dance - perform complex moves
Football - goal keeper to reach for the ball
Tennis - to lunge for the ball, to have a good swing
A sport needing Speed
Sprinting (100m, 200m, 400m) - Pure Speed
Sprint finish in longer races - Pure Speed
Football - beat the opponent to the ball - Speed Endurance
Tennis - to get to the ball and return it so don’t loose the point - Speed Endurance
Long jump - fast run up to jump further - accelerative speed
A sport needing Muscular Strength
Weight lifting
Shot Putt/Discus/Javelin
Tennis - to hit the ball hard
Rugby - to tackle players or push the scrum
A sport that needs to tall thin body composition
High jump
Long distance runners
A sport that needs a short thin body composition
Horse riding - Jockey
A sport that needs a lean muscular body composition
Sprinting
Tennis
Football
A sport that needs a fatter body composition
Sumo Wrestling
A sport that needs Agility
Basketball Football Tennis Netball (to dodge past players to get the ball)
A sport that needs static balance
Gymnastics - to hold balances still e.g. handstand
A sport that needs dynamic balance
Gymnastics - doing moves on the beam
Surfing
Skiing
Mountain Biking
A sport that needs coordination
Tennis - to hit the ball Netball - to catch the ball Football - to kick the ball Darts - to throw accurately Gymnastics/Dance - to move all body parts in time with each other
A sport that needs Anaerobic Power
Shot Putt/Discus/Javelin - to throw as far as possible
Tennis - to hit the ball hard to beat opponents
Football - to kick the ball hard to score passed the goalkeeper
A sport that needs good Reaction Times
Sprinting - start the race
Netball - react to catch the ball
Badminton- react to hit the shuttle
Table Tennis - react to hit the ball
Which component of fitness can have kgm/s as it's unit of measurement? A) Anaerobic power B) Reaction Time C) Speed D) Muscular Endurance
A) Anaerobic Power
Which type of speed is needed for a long jumper?
A) Accelerative speed
B) Pure speed
C) Speed endurance
A) Accelerative Speed
Which component is a skill related component of fitness? A) Aerobic Endurance B) Speed C) Balance D) Flexibility
C) Balance
Speed is calculated by: A) Distance x Time B) Time / speed C) Distance / Time D) Time + Distance
C) Distance / Time
Muscular strength is measured in: A) M or CM B) N or KG C) Ml D) m/s
B) N or KG
Which of the following is an example of static balance? A) a footballer dribbling a ball B) a headstand C) A back somersault D) a sprinter competing in the 100
B) a headstand
Power is a combination of which 2 other components of fitness? A) Aerobic Endurance and Speed B) Flexibility and Balance C) Agility and Strength D) Strength and Speed
D) Strength and Speed
Which 2 components of fitness is are physical components of fitness? A) Speed B) Agility C) Power D) Body Composition E) Coordination
A) Speed
D) Body Composition
Which sport needs pure speed the most? A) Football B) Long jump C) 100m D) 400m
C) 100m
