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The 11 components of fitness
Transcript of The 11 components of fitness
Making movements work together smoothly. This usually consists of upper and lower body movements being performed at the same time. Coordination is a skill-related component of physical fitness.
6. Flexibility – Moving specific joints or a group of joints through a wide range of motion (ROM). Flexibility is a health-related component of physical fitness that plays a very important role in the functioning of all individuals especially athletes. Flexibility can be measured by a sit-and-reach test. There are three techniques that can be used to increase one’s flexibility: ballistic stretching, static stretching, and proprioceptive neuromuscular facilitation.
Static stretching is the most common type of stretching that uses slow and steady movements that takes a muscle to a point of slight tension and then force is slowly applied to produce a greater stretch
Propricoceptive Neuromuscular Facilitation
Propricoceptive Neuromuscular Facilitation (PNF) stretching is more advanced and requires force applied against the stretching muscle while incorporating an isometric contraction on either the muscle being stretched or its opposite. This advanced type of stretching should be done with a professional fitness trainer or physical therapist.
1. Agility – The ability to stop, start, and change directions quickly. Agility is a skill-related component of physical fitness. One’s agility can be increased by doing specific footwork drills on an agility ladder, staggered tire formation, or any other type of obstacle course that requires the individual to adjust body position, speed, and direction quickly. Agility can be tested by timing indivduals running through a series of staggered cones or obstacles for a predetermined distance.
The ratio of muscle to fat in the body. Having a high percentage of body fat compared to lean muscle has shown to increase risk of heart disease, certain cancers, strokes, and diabetes. Doing daily cardiovascular exercise and strength training, along with a healthy diet, will help to reduce body fat and increase lean muscle mass. Body Composition can be measured by skinfold calipers, waist-to-hip ratios, circumference measurements, bioelectric impedence, and hydrostatic weighing. Body composition is a health-related component of physical fitness. In addition to body composition, individuals should know their body mass index (BMI) as well. Clickhere for further information about body mass index and to determine your BMI.
– Engaging in physical activity for long periods of time. Cardiovascular endurance can be measured indoors by performing a 3 minute step test or by stress tests on a treadmill or stationary bike. Cardiovascular endurance can also be measured by field tests such as Cooper’s 12-minute Run, the 1.5 Mile Run, or the 600 Yard Walk/Run. However, some disadvantages to outdoor field tests include wind, humidity, and temperature. Cardiovascular endurance is a health-related component of physical fitness
Ballistic stretching is a short-duration, high-force stretch that uses bouncing movements to stretch muscles. Ballistic stretching is a high-risk injury type of stretching and is not recommended to the general public. Bring It Home Personal Training does not teach this stretching technique.
Muscular Endurance – Using muscles repetitively without fatiguing for an extending period of time.(example: long-distance cycling, using a rowing machine, or doing push-ups until fatigue has been reached) Muscular Endurance can be measured by a 60 second push-up test or 60 second half sit-up or crunch test. Muscular endurance is a health-related component of physical fitness. Please click here for more information about muscular endurance
Muscular Strength – Producing force using muscles. Muscular strength has also been defined as the maximum pull or push that can be exerted one time by a muscle group. Strength is a health-related component of physical fitness. Muscular Strength can be measured by performing a 1 repetition maximum (RM) test or 10 RM test on a chest press. Other ways of testing strength can be done by using a dynamometer, cable ensiometer, load cells or strain gauges, or various strength exercises, such as how many pull-ups, push-ups, or biceps curls an individual can do.
Power – The ability to use muscle strength quickly. Power is a skill-related component of physical fitness. (example: plyometric training, jumping exercises, or in track and field: the running long jump or high jump) How can power be improved or increased? Power can be increased by three general ways: increase the force-producing capabilities of muscles; decrease the time it takes to move across a distance due to faster speed; and increase the distance a force acts on one’s body. Total body strength training, increased flexibility through stretching, sport specific training and improved technique, sharp mental focus, and increased reaction time are many ways to improve overall power. Power can be tested by performing a vertical jump test.
Reaction Time – How quickly an individual responds to a stimulus. Reaction time is a skill-related component of physical fitness. (example: playing tennis/table tennis; a baseball player swinging at a pitch; or a soccer goalie saving a ball kicked at the goal) Reaction time can be tested in a variety of ways. A simple test is a Reaction Time Tester found at TopEndSports.com. Click here to take the test.
Speed – Performing a movement or covering a distance in a short period of time. Speed is a skill-related component of physical fitness. (example: sprinting 50 meters, swimming 50 meters, speed skating) Speed can be measured by timing a 40 yard dash