Fitness means different things to different people. Probably the best definition is that fitness refers to “the ability to meet the physical demands of everyday life without excessive fatigue and still have something in reserve.” When considering fitness, it is important to ask the question “fit for what?” Participation in any activity/exercise regime will alter the way various body systems work. Whether the body can
cope with these changes depends on how prepared it is for the demands that are being made on it. If the demands of the exercise are too great for a person’s body systems, they will have to stop. If regular demands are made on the body, it adjusts to these, and exercise becomes easier. This is known as the principle of adaptation. Fitness is a mixture of many different physical qualities. Everybody needs these qualities to a certain extent. The degree to which an individual has these
qualities determines their health and ability in sport. These are known as health-related fitness components and motor fitness components (also known as sports-related or skill-related fitness). (1) Cardiovascular or aerobic fitness This can be defined as the ability to perform exercise over a long period of time without getting tired. It depends on the capacity of the heart, circulatory system and lungs to
meet the demands of the body for a sustained period of activity. Aerobic exercises work the cardiovascular and respiratory systems – improving the efficiency of the transportation and utilisation of oxygen to produce energy. Regular aerobic exercise is an excellent way to promote health. Aerobic exercise is any activity that is continuous, rhythmical and uses large muscle groups under low tension. The aerobic energy system provides most of the body’s needs for energy (except during periods of
intense work). When an individual starts exercising, the working muscles demand more oxygen to be delivered. It may take up to 3 minutes for the heart, lungs and circulatory system to meet this new demand, and in the meantime the anaerobic systems will meet the needs. A warm up helps to mobilise the aerobic system so that it is ready for use in the main activity, and as long as the exercise is continuous and submaximal, most of the energy will continue to be produced in this way. Short-term effects of aerobic exercise
Long-term
adaptations to aerobic exercise
Adaptations to blood:
Adaptations to blood vessels:
Adaptations to muscles:
Adaptations to bones: Adaptations to ligaments and tendons:
Adaptations to body fat:
Adaptations to lungs:
Health benefits of regular aerobic exercise
(2) Muscular strength Muscular strength is the maximum force that can be generated by a muscle group against resistance. To improve muscular strength, lift a heavy resistance for a few repetitions (high load – low reps). The main effect of this type of training is hypertrophy (bigger muscles). Adaptations to muscular strength training
(3) Muscular endurance Adaptations to muscular endurance training
Muscular strength and endurance lie on a continuum with maximum strength at one end and muscular endurance at the other.
(4) Flexibility There are 5 main ways of stretching:
The following factors affect flexibility:
Benefits of flexibility training
When stretching, tension is felt – this is the stretch reflex which helps to protect the stretched muscle from injury. Motor (sports-related/skill-related) fitnessThis can be defined as the ability to perform successfully in a given sporting context OR the level of physical fitness required for the demands of regular sporting activity. To achieve success in sport, all components of health-related fitness are needed. Sports-related fitness is more directly related to an athlete’s ability to perform the skills essential to their sport effectively and efficiently.
It is possible to improve these motor skills through regular training. What are the components of physical fitness involved in the task?There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance. A well-balanced exercise program should include activities that address all of the health-related components of fitness.
What component of fitness is long distance running?Aerobic endurance is sometimes called cardiovascular endurance. Marathon runners and distance cyclists require a high level of aerobic endurance to be able to keep working over a long period of time in a race. Your cardiovascular endurance can be improved by taking part in aerobic training.
What are the 5 components of performance related fitness?The 5 components that make up total fitness are:. Cardiovascular Endurance.. Muscular Strength.. Muscular endurance.. Flexibility.. Body Composition.. What components of fitness does a long distance runner need and why?Most Important Factors for Success in Order of Importance (data from 2018). Body Size and Composition.. Strength & Power.. Speed / Quickness.. Flexibility.. Coping with Pressure Situations.. Reaction Time.. Analytic & Tactical Ability.. Aerobic Endurance.. |