Health &
Health
Skill Related
& Skill Related
Fitness—Activity
Fitness—Activity
Name Name Date Date Class Period
Class Period
Components of Skill-Related Fitness
Health Components Skill Components
Cardiovascular Fitness Agility
Muscular Strength and Endurance Balance
Flexibility Power
Body Composition Speed
Coordination
Reaction Time
Fitness is a condition in which an individual has sufficient energy to avoid
fatigue and enjoy life.
Physical fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness involves skills that will
enhance one’s performance in athletic or sports events. Health-related
fitness involves skills that enable one to become and stay physically
healthy.
Six Components of Skill-Related Fitness
There are six skill-related fitness components: agility, balance,
coordination, speed, power, and reaction time. Skilled athletes typically
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
excel in all six areas.
• Agility is the ability to change and control the direction and position of the
body while maintaining a constant, rapid motion. For example, changing
directions to hit a tennis ball.
• Balance is the ability to control or stabilize the body when a person is
standing still or moving. For example, in-line skating.
• Coordination is the ability to use the senses together with body parts
during movement. For example, dribbling a basketball. Using hands and
eyes together is called hand-eye coordination.
• Speed is the ability to move your body or parts of your body swiftly.
Many sports rely on speed to gain advantage over your opponents.
For example, a basketball player making a fast break to perform a lay- up, a
tennis player moving forward to get to a drop shot, a football player out
running the defense to receive a pass.
Fitness Zone Online Health & Skill Related Fitness
Fitness Zone Online Health & Skill Related Fitness
• Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and
muscular strength. For example, fullbacks in football muscling their way
through other players and speeding to advance the ball and volleyball
players getting up to the net and lifting their bodies high into the air.
• Reaction Time is the ability to reach or respond quickly to what
you hear, see, or feel. For example, an athlete quickly coming off the
blocks early in a swimming or track relay, or stealing a base in baseball.
Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain an understanding of what
happens to your heart rate when you perform activities to develop the six
components of skill-related fitness. Perform each activity as fast and as
many times as you can for 30 seconds. Use your heart rate monitor, and record
your heart rate before and immediately after the activity. Also, make a note if
you were winded at the end of an activity. Between each exercise, walk slowly
and allow your heart rate to go below 125 if possible. If your heart rate is over
125 at the end of an exercise, record how long it takes to get below 125.
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
Componen Time to
t of Skill- Heart Heart Breathing Get Heart
Activity Time
Related Rate Rate Notes Rate
Fitness Before After Below 120
Tire Drill BPM
30 seconds Agility
Run through tires (hoops or ladder).
Weave Through Cones
30 seconds Agility
Run as fast as you can weaving through
cones.
Balance at Three Levels
Use balance board or block. Move to a low
Static
level and balance (10 seconds). Move to a 30 seconds
(Still)
medium level and balance (10 seconds).
Balance
Move to a high level and balance (10
seconds).
Baseball Pitch
Perform the motion of a baseball pitcher.
Dynamic
Go from a balanced knee-up position to 30 seconds (Moving
a dynamic motion of the pitch, to a
)
balanced position at the end of the
Balance
follow-through. Repeat.
Wall Ball
Throw ball against wall and move to try 30 seconds Eye-Hand
and catch the ball. If possible, use Coordination
specially made ball that causes irregular
bounce.
Soccer Tap
Place soccer ball on ground in front of 30 seconds Eye-Foot
you. Tap right toe then left toe on top of Coordination
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the ball. Alternate taps and go as fast as
you can.
Sprints
Perform short sprints (about 8 yards). As 30 seconds Speed
soon as you finish one sprint, sprint back to
the starting line. Repeat for time period.
Shuttle Run
30 seconds Speed
Perform shuttle run between two lines.
Skip with Knee Lifts
30 seconds Power
Perform skipping motion with high knee
lifts.
Jump Up to Box
Perform jumps to an elevated surface 30 seconds Power
(approximately 1–2 feet). Step down and
jump again. Repeat for time period.
Drop and Catch
Hold a ball in one hand and drop. Attempt 30 seconds Reaction
to catch the ball with the same hand just
Time
before it hits the ground.
Grab the Bean Bag
Work with a partner. Both in push-up
position facing each other with a bean bag 30 seconds Reaction
placed between the two of you. See who Time
can grab the bean bag the fastest.
In what activities did your heart rate reach above 180? Why do you think
that occurred?
In what activities did your heart rate reach from 150 to 180? Why do you
think that occurred?
In which activities did you feel winded or out of breath? Why do you think
that happened?
In what activities did your heart rate remain below 125? Why do you think
that occurred?
Evaluation
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1. Why do athletes or athletic individuals need skill-related fitness?
2. Can others, besides athletes, benefit from skill-related fitness? Why?
3. Do you think that skill-related fitness could also be a health-related
fitness component? Explain.
