Components of Health Related Fitness

Components of Physical Fitness

Component of Fitness	Definition	Sporting Example
Aerobic Endurance	The ability of the heart and circulatory system to meet the demands of the body for a long period of time	Cycling, running, rowing, tennis
Body composition	The proportion of body weight that is fat, muscle and bone	Basketball, horse racing, football ,swimming
Muscular strength	The ability to exert a large amount of force in a single maximum effort	Boxing, weight lifting
Explosive strength	Force exerted in one quick powerful contraction.	Weight lifting, MMA
Dynamic strength	Force exerted repeatedly by a muscle.	Boxing ,running ,rowing
Speed	How long it takes for an individual to travel a certain distance Speed = Distance ÷ Time The three main types of speed are: •       Accelerative speed – the speed with which you start moving faster •       Pure speed – your maximum speed •       Speed endurance – being able to maintain your maximum speed for a period of time	Hundred meter start, weight lifting ,rowing ,roller skating, boxing, cycling, skateboarding, Football, rugby, tennis.
Cardio respiratory	Body Responsible for bringing oxygen into the body. The two main components are the lungs and airways.	Swimming, sprinting
Flexibility	The range of movement at a  joint	Gymnastics, ballet, martial’s arts
Muscular endurance	The ability to use voluntary muscles, over long periods of time without getting tired	Rugby ,basketball ,hurdles ,MMA
Cardiovascular system	Responsible for transporting oxygen and nutrients and removing waste products The three main components are the heart, blood and blood vessels	Rowing , running

MMA

basket ball

tennis

weight lifting

100m 

boxing

swimming 

gymnastics 

rowing

Testing Procedures to Monitor Components of Health

 Related Fitness


Name of test:bleep test
Component Tested:aerobic endurance 
Equipment Required: CD player, test CD, 15m,20m marked area, cones, Flat non-slip surface
Procedure: firstly you stand behind one of the lines facing the second line then begin running when instructed by the recording. The speed at the start is quite slow. you have to continue running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, you must wait until the beep sounds before continuing. If the line is not reached before the beep sounds,you are given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if you fail to reach the line (within 2 meters) for two consecutive ends after a warning.
Is the testing valid and reliable? yes because you can perform this test all at once for minimal costs,it can be preformed indoor and outdoor, also the test helps your aerobic endurance as it allows you to work at your maximum effort