fitness components Flashcards
8 components are related to either
anaerobic or aerobic energy systems
12 fitness components which are
5 health and 7 skill related
5 health related fitness
Aerobic power, muscular strength, muscular endurance, flexibility, body composition.
7 skill related fitness
anaerobic capacity, speed, coordination, muscular power, agility, balance, reaction time
aerobic power
the body’s ability to sustain long time intensity exercise by producing energy through continuous oxygen supply
muscular strengths
the force a muscle or group of muscles can apply in one maximal effort.
eg. racquet grips, rock climbing
limiting factor of muscular strength is
the muscular phosphor creatine (PC) and adenosine tri-phosphate (ATP) stores
muscular endurance
the capacity of a group of muscles to contract repeatedly against a light resistance and to delay the onset of fatigue
what are seemed as limiting factors of muscular endurance
Lactic acid (LA) and H+
-body parts they affect are marathon legs, water polo arms and legs. legs and abdominals in dancing or synchronized swimming.
it causes your limbs to feel like jelly
flexibility
the rang of motion (ROM) around a joint
methods of improving flexibility
PNF stretching, Static stretching, dynamic/ ballistic stretching
body composition
the proportion of fat and fat free mass in ur body
healthy body composition includes
lower percentage of body fat and a higher percentage of fat free mass which includes muscle bones and organs
body composition is measured by … given male and female percentage
fat percentage
male 5-18%, female 12-25%
Anaerobic capacity
the ability to produce energy without the need for oxygen. the total amount of energy available from the anaerobic energy system
anaerobic capacity measured over
a maximal effort up to 1 minute.
-any athletic field event, 100m sprint in athletics, 400m run
speed
the rate of motion
example- 100m athletic sprint, cycling individual pursuit, water polo.
muscular power
is a combination of Muscle strength (MS) x speed to create explosive power
main fitness component for team games
Limiting factor in muscular power is
the amount of creatine phosphate (CP) and adenosine triphosphate (ATP) in the muscles as well as lactic acid (LA) levels
Agility
combination of speed and flexibility
can be planned eg dance routine can be unplanned eg sidestep in netball
balance
the ability of the body to remain in a state of equilibrium while performing a desired task.
dynamic balance
keeping the body balance under control while moving
eg 60 sec aerobic routine
static balance
keeping the body balance under control while not moving
eg handstand
coordination
the ability to link together a series of muscular movements so they appear well controlled and efficiently executed
important in dance, discus throwing gymnastics
reaction time
the ability to respond quickly to a stimulus.
important in sports and day to day activities not measured.