Fitness is a condition in which an individual has sufficient energy to avoid

fatigue and enjoy life.

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.

Health Related components: Those factors that are related to how well the systems
of your body work

1. Cardiovascular Fitness: The ability of the circulatory system (heart and

blood vessels) to supply oxygen to working muscles during exercise.
2. Body Composition: The relative percentage of body fat compared to
lean body mass (muscle, bone, water,etc)
3. Flexibility: The range of movement possible at various joints.
4. Muscular strength: The amount of force that can be produced by a
single contraction of a muscle
5. Muscular endurance: The ability of a muscle group to continue muscle
movement over a length of time.

 The Definitions of the 5 Components:

Muscular Strength: Muscular strength is ability of a muscle to exert a maximal force

through a given range of motion or at a single given point.

Muscular Endurance: Muscular Endurance refers to the capacity of a muscle to exert a

submaximal force through a given range of motion or at a single point over a given
time.

Cardiovascular Endurance: Cardiovascular Endurance is the ablity to continue

training the cardiovascualr system for a period longer than twenty minutes (on
average).

Flexibility: Flexibility is the ability of a joint to move through a full range of motion.

Body Composition: Body Composition is the ratio of lean body mass to fat body
mass.
 1.CARDIORESPIRATORY ENDURANCE-is the ability of the circulatory
and respiratory systems to supply oxygen during sustained physical
activity.

2.MUSCULAR STRENGTH-is the maximum amount of force a muscle can

produce in a single effort.
3.MUSCULAR ENDURANCE-is the ability of the muscle to continue to perform without fatigue.

4.FLEXIBILTY-is the ability to bend and move the joints through the full range of motion.

5.HEALTHFUL BODY COMPOSITION-is a high ratio of lean tissue to fat tissue in the body.

Cardiovascular Fitness (Aerobic Fitness)

This is also sometimes known as stamina and is the ability of your body to continuously provide enough energy to
sustain submaximal levels of exercise. To do this the circulatory and respiratory systems must work together
efficiently to provide the working muscles with enough Oxygen to enable aerobic metabolism.

This type of fitness has enormous benefits to our lifestyle as it allows us to be active throughout the day, for example
walking to the shops, climbing stairs or running to catch a bus. It also allows us to get involved in sports and leisure
pursuits.

If we have good cardiovascular fitness then our health is also good as it helps with:

 Fat metabolism
 Improved delivery of Oxygen
 Faster removal of waste products
 Decreased levels of stress

Strength

Strength is vitally important, not only in sports but in day-to-day life. We need to be strong to perform certain tasks,
such as lifting heavy bags or using our legs to stand up from a chair. Strength is defined as the ability of a muscle to
exert a force to overcome a resistance.

Strength is important for our health as it enables us to :

 Avoid injuries
 Maintain good posture
 Remain independent (in older age)

Flexibility

Flexibility is the movement available at our joints, usually controlled by the length of our muscles. This is often
thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement
decreases and joints become stiff. Flexibility in sports allows us to perform certain skills more efficiently, for example
a gymnast, dancer or diver must be highly flexible, but it is also important in other sports to aid performance and
decrease the risk of injury.

In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps:

 Prevent injuries
 Improve posture
 Reduce low back pain
 Maintain healthy joints
 Improve balance during movement

Muscular Endurance

Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time.
This is used in day-to-day life in activities such as climbing stairs, digging the garden and cleaning. Muscular
endurance is also important in sports, such as football (repeated running and kicking), tennis (repeated swinging of
the arm to hit the ball) and swimming (repeating the stroke).

Body Composition

Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our bodies. In terms of health, fat is
the main point of interest and everything else is termed lean body tissue. The amount of fat we carry varies from
person to person and healthy averages vary with gender and age. A healthy amount of fat for a man is between
15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because:

 Excess body fat can contribute to developing a number of health problems such as heart disease and
diabetes
 Places strain on the joints, muscles and bones, increasing the risk of injury

Skill Related Components: Those are aspects of fitness which form the basis for
successful sport or activity participation. These are important in performing the more technical aspects
of many sports.

1. Speed: The ability to move quickly from one point to another in a

straight line
2. Agility: The ability of the body to change direction quickly
3. Balance: The ability to maintain an upright posture while still or moving
4. Coordination: Integration with hand and/or foot movements with the
input of the senses.
5. Reaction Time: Amount of time it takes to get moving.
6. Power: The ability to do strength work at an explosive pace.
Six Components of Skill-Related Fitness There are six skill-related fitness
components: agility, balance, coordination, speed, power, and reaction time.
Skilled athletes typically 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 layup, a tennis player
moving forward to get to a drop shot, a football player out running the
defense to receive a pass.

• 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.

Speed

Most sports and activities require some form of speed. Even long distance running often requires a burst of speed to
finish the race ahead of your competitors. Speed is defined as the ability to move a body part quickly. Speed is not
always about how quickly you can move your whole body from A to B. It also relates to body parts. For example,
when playing golf, the speed of your arms and upper body in creating the swing are vital in driving the ball over a long
distance.

Reaction Time
Reaction time is how quickly your brain can respond to a stimulus and initiate a response. This is important in most
sports. The most obvious being responding to the gun at the start of a race, but also a goalkeeper saving a penalty,
or a badminton player reacting to a smash shot. The examples in sport are endless!

Agility

Being agile is all about being able to change your direction and the speed at which you are travelling, quickly and
efficiently. This is common in sports such as football and rugby where the player with the ball dodges a defender, or
in badminton or tennis, moving around the court quickly to reach the shuttlecock/ball in time.

Balance

Balance is the ability to maintain equilibrium whilst stationary, or moving. Balance whilst moving is often called
dynamic balance. Balance is important in all kinds of sporting situations, most noteably in gymnastics and ballet but
also contact sports where having good balance may prevent you being tackled to the floor! Balance is linked to agility,
as in order to quickly and efficently change direction you must be balanced.

Coordination

Coordination is the ability to use the body parts and senses together to produce smooth efficient movements. We
have all seen someone who is uncoordinated, their movement looks awkward and shaky. Being co-ordinated is vital
in all sports, for example hand-eye coordination in racket sports and the co-ordination to use the opposite arm and
leg when sprinting.

Power

Power is the product of strength and speed. When we perform a task as quickly and as forcefully as we can, the
result is powerful. For example, a sprint start, a shot-put or javelin throw or long-jump.