The document discusses the components of fitness, including muscular strength, muscular endurance, cardiovascular fitness, flexibility, and speed. It provides an overview and key characteristics of each component, recommended training methods, relevant exercises, and benefits. Specifically, it emphasizes that cardiovascular fitness is particularly important as it reduces risks of heart disease and stroke, and that flexibility training for 10 minutes daily can help reduce injury risk by over 15%.
This document defines and provides examples for the components of fitness, which are divided into health-related components and sport-related components. The health-related components include cardio-vascular endurance, muscular endurance, strength, flexibility, and body type. The sport-related components include agility, speed, reaction time, balance, coordination, and power. For each component, a definition is given along with an example of how it applies to a specific sport or activity. Readers are assigned homework to provide their own examples of each component from a sport and to analyze the key components for specific types of athletes.
The document discusses the concept and components of physical fitness. Physical fitness is defined as the ability to perform tasks efficiently without undue fatigue and with extra reserve. The main components of physical fitness are cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. Additional components include speed, agility, balance, coordination, reaction time, and power. Each component is defined and examples are provided to illustrate how they relate to physical activities and sports.
Skill-related fitness includes six components - agility, balance, coordination, power, reaction time, and speed - that help individuals perform physical activities and sports more effectively. These components can be developed through practice and training. The document provides definitions of the six components and examples of sports that emphasize each component.
Knowing about Physical Fitness ComponentsAdam Sturm
We all have an idea of what a fit body should look like. For some people, it means to have a perfect hourglass figure or massive muscles, while for others it means having a sleek body. But fitness is not defined by the appearance. There are five components of physical fitness you need to deal with.
Physical fitness refers to the ability to perform daily activities without fatigue and is comprised of five main components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Exercise is key to maintaining physical fitness as it provides numerous physical, mental/emotional, and social benefits such as stronger muscles, better heart and lung function, stress relief, and social interaction.
The document discusses the ten components of physical fitness: flexibility, strength, speed, power, aerobic capacity, muscular endurance, agility, balance, coordination, and body composition. It provides brief definitions and explanations of each component, describing flexibility as the ability of muscles to stretch, strength as the force muscles can generate, and aerobic capacity as the ability of the heart and lungs to deliver oxygen to muscles for extended periods.
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
This document defines and provides examples for the components of fitness, which are divided into health-related components and sport-related components. The health-related components include cardio-vascular endurance, muscular endurance, strength, flexibility, and body type. The sport-related components include agility, speed, reaction time, balance, coordination, and power. For each component, a definition is given along with an example of how it applies to a specific sport or activity. Readers are assigned homework to provide their own examples of each component from a sport and to analyze the key components for specific types of athletes.
The document discusses the concept and components of physical fitness. Physical fitness is defined as the ability to perform tasks efficiently without undue fatigue and with extra reserve. The main components of physical fitness are cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. Additional components include speed, agility, balance, coordination, reaction time, and power. Each component is defined and examples are provided to illustrate how they relate to physical activities and sports.
Skill-related fitness includes six components - agility, balance, coordination, power, reaction time, and speed - that help individuals perform physical activities and sports more effectively. These components can be developed through practice and training. The document provides definitions of the six components and examples of sports that emphasize each component.
Knowing about Physical Fitness ComponentsAdam Sturm
We all have an idea of what a fit body should look like. For some people, it means to have a perfect hourglass figure or massive muscles, while for others it means having a sleek body. But fitness is not defined by the appearance. There are five components of physical fitness you need to deal with.
Physical fitness refers to the ability to perform daily activities without fatigue and is comprised of five main components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Exercise is key to maintaining physical fitness as it provides numerous physical, mental/emotional, and social benefits such as stronger muscles, better heart and lung function, stress relief, and social interaction.
The document discusses the ten components of physical fitness: flexibility, strength, speed, power, aerobic capacity, muscular endurance, agility, balance, coordination, and body composition. It provides brief definitions and explanations of each component, describing flexibility as the ability of muscles to stretch, strength as the force muscles can generate, and aerobic capacity as the ability of the heart and lungs to deliver oxygen to muscles for extended periods.
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
Physical fitness is the ability to live a healthy, productive life through correct exercise, nutrition, and rest. It allows the body to function efficiently during work and leisure activities and resist diseases from a sedentary lifestyle. There are two categories of physical fitness parameters: skill-related including agility, balance, and speed and health-related such as cardiovascular endurance, flexibility, and strength. Maintaining physical fitness reduces risks from hypokinetic diseases like obesity that result from too little physical activity and a sedentary lifestyle.
Strength is the ability to overcome resistance through muscle contractions and depends on the energy liberation process in muscles. There are different types of strength abilities important for sports. Maximum strength is the ability to generate maximum force against resistance. Explosive strength combines strength and speed to overcome resistance quickly. Strength endurance is the ability to exert force against resistance while fatigued. The type of strength required depends on the specific demands of the sport.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
Great athletes reach high levels of performance because they focus on all 7 elements of fitness. Keeping these in balance maximizes performance and reduces the chance of injury. Visit www.sporteffective for more fitness information.
The document discusses the components of health-related fitness, which include muscular strength, endurance, flexibility, cardiovascular endurance and body composition, and skill-related fitness, which includes agility, balance, coordination, reaction time, speed and power. It also provides examples of activities that can help improve each component of fitness, including weight training, running, yoga, and sports. Regular fitness testing is important to assess strengths and weaknesses and track improvements over time.
The document discusses the components of a physical fitness test (HRF) that measures various aspects of health-related fitness. It defines the components as cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition. For each component, it provides measures such as push-ups and curl-ups for muscular strength and endurance, the sit-and-reach test for flexibility, and waist circumference and weight for body composition. The 3-minute step test is listed as a measure of cardiovascular endurance.
Physical fitness is the ability to complete daily tasks without fatigue and includes 5 components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. The document defines each component and provides examples of exercises and activities to improve each one, as well as methods for measuring body composition.
This chapter discusses the components of physical fitness including cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. It provides guidelines from ACSM on developing fitness programs for cardiorespiratory endurance, muscular fitness, and flexibility. The chapter also addresses aging and physical activity, exercise for older adults, sports injuries prevention, and developing a well-rounded training session.
It is a powerpoint presentation that discusses about the lesson or topic: Physical Fitness. It also talks about the definition and different examples for the topic: Physical Fitness.
The document discusses the components of fitness and principles of training. It defines fitness as the ability to carry out daily tasks without undue fatigue and with reserve energy. The components of fitness include health-related components like cardiorespiratory endurance, muscular strength and flexibility, as well as skill-related components like speed, power, agility and coordination. The principles of training that can improve performance are specificity, progressive overload, and applying the FITT principles of frequency, intensity, time and type to a training program.
Physical activity involves bodily movement that increases energy expenditure. Physical fitness has three major components: health-related, skills-related, and physiological fitness. Health-related fitness consists of cardiorespiratory endurance, muscular endurance and strength, flexibility, and body composition, which are related to good health. Skills-related fitness includes agility, balance, coordination, power, reaction time, and speed, which relate to learning motor skills. Physiological fitness encompasses metabolic fitness, morphological fitness, and bone integrity, which are influenced by habitual physical activity levels.
The document defines and describes the key components of physical fitness, including both health-related components like flexibility, muscular strength and endurance, cardiorespiratory endurance, and body composition, as well as skill-related components such as agility, balance, coordination, power, reaction time, and speed. It notes that the definitions are taken from the PA Academic Standards for Health, Safety, and Physical Education.
The document discusses different types of strength including maximal strength, explosive strength, and strength endurance. It describes maximal strength as the maximum force produced in a single muscular contraction and explosive strength as a combination of speed and strength. Strength endurance is defined as the ability to sustain muscular contractions over time. Static strength is exerting force against resistance with no movement, while dynamic strength is exerting force to cause a change in body position. Factors like muscle fiber type, cross-sectional muscle area, age, gender, and energy systems used can affect strength. The document tasks students with researching how to test for and train different types of strength.
The key factors that determine strength are muscle cross-section, muscle fibre spectrum, and coordination. Muscle cross-section indicates size, with bigger muscles generating more force. Muscle fibre spectrum refers to the proportion of fast-twitch and slow-twitch fibers, with more fast-twitch fibers allowing for greater strength and hypertrophy. Coordination at both the inter-muscular and intra-muscular levels is also important for maximizing force production through summation of forces. Other factors like energy supply, body weight, and psychic factors can also influence strength levels.
Weight training is a type of strength training that uses weights for resistance on your muscles. Check out this quick presentation about muscular strength, fitness, and endurance. Get information about lifting weights and building muscles fast.
This document discusses the components of physical fitness. It defines fitness as the ability to perform tasks without undue fatigue and with energy to spare. Physical fitness has both health-related and motor skill-related components. The health-related components include cardio-respiratory endurance, muscular strength, local muscular endurance, anaerobic power and speed, flexibility, and body composition. The motor skill components include muscular power, agility, coordination, balance, and reaction time. The document provides details on each component, how they are developed, and factors that influence them.
This document discusses muscular strength and endurance. It defines muscular strength as the amount of force or weight that can be lifted, while endurance refers to how many times a weight can be lifted without exhaustion. It notes benefits like improved body composition, bone density, injury prevention, and quality of life. Additionally, it explores types of muscle fibers and contractions and different kinds of exercises like static, dynamic, concentric, and eccentric to work on strength and endurance.
Weight training utilizes weighted bars and dumbbells to oppose the force generated by muscles. It originated in Ancient Greece where athletes trained without equipment by using natural elements. Weight training provides benefits such as improved quality of life, increased strength and bone density, and promotion of fat-free body mass. Today, weight training is commonly performed at gyms which offer various equipment to build strength.
The document outlines the key components of physical fitness: cardiorespiratory endurance refers to efficiently delivering oxygen and nutrients while removing waste; muscular strength is the maximum force a muscle can exert; muscular endurance is repeatedly exerting sub-maximal force over time; flexibility is moving joints through their full range of motion; body composition measures body fat percentage; balance maintains position in space; reaction time processes information and initiates action; agility changes direction suddenly while moving; power generates maximum force quickly; and speed gets the body moving rapidly.
This chapter discusses muscle physiology and the effects of strength training. It describes the different types of muscle fibers and how they are affected by strength training. Strength training can lead to increased muscle size, strength and endurance through muscle fiber hypertrophy and increased motor unit recruitment. The chapter outlines different types of strength training exercises including static, dynamic, isotonic and isometric exercises and how muscles adapt differently to each type. It also discusses various equipment options that can be used for strength training and some pros and cons of exercises like stability ball training.
The document discusses the importance of physical fitness, health, and wellness for law enforcement officers. It notes that over half of American adults do not engage in recommended physical activity levels and about a quarter do not exercise at all. The document emphasizes that physical fitness through aerobic exercise and strength training can improve officers' health, safety, job performance, and reduce injury risks.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
Physical fitness is the ability to live a healthy, productive life through correct exercise, nutrition, and rest. It allows the body to function efficiently during work and leisure activities and resist diseases from a sedentary lifestyle. There are two categories of physical fitness parameters: skill-related including agility, balance, and speed and health-related such as cardiovascular endurance, flexibility, and strength. Maintaining physical fitness reduces risks from hypokinetic diseases like obesity that result from too little physical activity and a sedentary lifestyle.
Strength is the ability to overcome resistance through muscle contractions and depends on the energy liberation process in muscles. There are different types of strength abilities important for sports. Maximum strength is the ability to generate maximum force against resistance. Explosive strength combines strength and speed to overcome resistance quickly. Strength endurance is the ability to exert force against resistance while fatigued. The type of strength required depends on the specific demands of the sport.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
Great athletes reach high levels of performance because they focus on all 7 elements of fitness. Keeping these in balance maximizes performance and reduces the chance of injury. Visit www.sporteffective for more fitness information.
The document discusses the components of health-related fitness, which include muscular strength, endurance, flexibility, cardiovascular endurance and body composition, and skill-related fitness, which includes agility, balance, coordination, reaction time, speed and power. It also provides examples of activities that can help improve each component of fitness, including weight training, running, yoga, and sports. Regular fitness testing is important to assess strengths and weaknesses and track improvements over time.
The document discusses the components of a physical fitness test (HRF) that measures various aspects of health-related fitness. It defines the components as cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition. For each component, it provides measures such as push-ups and curl-ups for muscular strength and endurance, the sit-and-reach test for flexibility, and waist circumference and weight for body composition. The 3-minute step test is listed as a measure of cardiovascular endurance.
Physical fitness is the ability to complete daily tasks without fatigue and includes 5 components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. The document defines each component and provides examples of exercises and activities to improve each one, as well as methods for measuring body composition.
This chapter discusses the components of physical fitness including cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. It provides guidelines from ACSM on developing fitness programs for cardiorespiratory endurance, muscular fitness, and flexibility. The chapter also addresses aging and physical activity, exercise for older adults, sports injuries prevention, and developing a well-rounded training session.
It is a powerpoint presentation that discusses about the lesson or topic: Physical Fitness. It also talks about the definition and different examples for the topic: Physical Fitness.
The document discusses the components of fitness and principles of training. It defines fitness as the ability to carry out daily tasks without undue fatigue and with reserve energy. The components of fitness include health-related components like cardiorespiratory endurance, muscular strength and flexibility, as well as skill-related components like speed, power, agility and coordination. The principles of training that can improve performance are specificity, progressive overload, and applying the FITT principles of frequency, intensity, time and type to a training program.
Physical activity involves bodily movement that increases energy expenditure. Physical fitness has three major components: health-related, skills-related, and physiological fitness. Health-related fitness consists of cardiorespiratory endurance, muscular endurance and strength, flexibility, and body composition, which are related to good health. Skills-related fitness includes agility, balance, coordination, power, reaction time, and speed, which relate to learning motor skills. Physiological fitness encompasses metabolic fitness, morphological fitness, and bone integrity, which are influenced by habitual physical activity levels.
The document defines and describes the key components of physical fitness, including both health-related components like flexibility, muscular strength and endurance, cardiorespiratory endurance, and body composition, as well as skill-related components such as agility, balance, coordination, power, reaction time, and speed. It notes that the definitions are taken from the PA Academic Standards for Health, Safety, and Physical Education.
The document discusses different types of strength including maximal strength, explosive strength, and strength endurance. It describes maximal strength as the maximum force produced in a single muscular contraction and explosive strength as a combination of speed and strength. Strength endurance is defined as the ability to sustain muscular contractions over time. Static strength is exerting force against resistance with no movement, while dynamic strength is exerting force to cause a change in body position. Factors like muscle fiber type, cross-sectional muscle area, age, gender, and energy systems used can affect strength. The document tasks students with researching how to test for and train different types of strength.
The key factors that determine strength are muscle cross-section, muscle fibre spectrum, and coordination. Muscle cross-section indicates size, with bigger muscles generating more force. Muscle fibre spectrum refers to the proportion of fast-twitch and slow-twitch fibers, with more fast-twitch fibers allowing for greater strength and hypertrophy. Coordination at both the inter-muscular and intra-muscular levels is also important for maximizing force production through summation of forces. Other factors like energy supply, body weight, and psychic factors can also influence strength levels.
Weight training is a type of strength training that uses weights for resistance on your muscles. Check out this quick presentation about muscular strength, fitness, and endurance. Get information about lifting weights and building muscles fast.
This document discusses the components of physical fitness. It defines fitness as the ability to perform tasks without undue fatigue and with energy to spare. Physical fitness has both health-related and motor skill-related components. The health-related components include cardio-respiratory endurance, muscular strength, local muscular endurance, anaerobic power and speed, flexibility, and body composition. The motor skill components include muscular power, agility, coordination, balance, and reaction time. The document provides details on each component, how they are developed, and factors that influence them.
This document discusses muscular strength and endurance. It defines muscular strength as the amount of force or weight that can be lifted, while endurance refers to how many times a weight can be lifted without exhaustion. It notes benefits like improved body composition, bone density, injury prevention, and quality of life. Additionally, it explores types of muscle fibers and contractions and different kinds of exercises like static, dynamic, concentric, and eccentric to work on strength and endurance.
Weight training utilizes weighted bars and dumbbells to oppose the force generated by muscles. It originated in Ancient Greece where athletes trained without equipment by using natural elements. Weight training provides benefits such as improved quality of life, increased strength and bone density, and promotion of fat-free body mass. Today, weight training is commonly performed at gyms which offer various equipment to build strength.
The document outlines the key components of physical fitness: cardiorespiratory endurance refers to efficiently delivering oxygen and nutrients while removing waste; muscular strength is the maximum force a muscle can exert; muscular endurance is repeatedly exerting sub-maximal force over time; flexibility is moving joints through their full range of motion; body composition measures body fat percentage; balance maintains position in space; reaction time processes information and initiates action; agility changes direction suddenly while moving; power generates maximum force quickly; and speed gets the body moving rapidly.
This chapter discusses muscle physiology and the effects of strength training. It describes the different types of muscle fibers and how they are affected by strength training. Strength training can lead to increased muscle size, strength and endurance through muscle fiber hypertrophy and increased motor unit recruitment. The chapter outlines different types of strength training exercises including static, dynamic, isotonic and isometric exercises and how muscles adapt differently to each type. It also discusses various equipment options that can be used for strength training and some pros and cons of exercises like stability ball training.
The document discusses the importance of physical fitness, health, and wellness for law enforcement officers. It notes that over half of American adults do not engage in recommended physical activity levels and about a quarter do not exercise at all. The document emphasizes that physical fitness through aerobic exercise and strength training can improve officers' health, safety, job performance, and reduce injury risks.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
This document discusses various concepts related to developing effective training programs. It explains that while targeting different muscle groups each day can help build muscle mass, it is not optimal for performance goals. Effective training programs are periodized and include microcycles, mesocycles and macrocycles to progressively overload the body over time. Programs can follow linear, undulating or other periodization models and manipulate volume, intensity and other variables. Sets, reps and exertion levels should be tailored to the specific fitness traits or goals being targeted.
This document discusses various concepts related to developing effective training programs, including:
- Targeting different muscle groups on different days can be effective for muscle mass but not optimal for performance. The best approach depends on one's goals.
- Training programs should include goals, methods, individual session plans, and progression over time. Progressive overload via increased intensity, duration, or volume over time is important.
- Periodization involves planned training sessions over months or years to develop specific fitness traits and achieve goals. Micro, meso, and macrocycles group sessions at different timescales.
- Programs can use linear, undulating, or other models to progressively manipulate volume and intensity over time in different ways to optimize
The document defines physical fitness and describes its five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises that improve each component and outlines an exercise program with three parts: warm-up, aerobic exercise, and cool-down. The aerobic exercise section describes four training methods: continuous, interval, circuit, and circuit interval training.
1) Muscular strength and endurance are both dimensions of health-related fitness that are important for daily living and reducing health risks like back problems and injury.
2) Muscular strength is best developed using heavy weights and low repetitions, while endurance is developed using light weights and high repetitions.
3) A general muscular fitness program should incorporate exercises for all major muscle groups 3 times per week at a moderate intensity of 60-70% of maximum weight lifted.
Sport science studies the prevention and treatment of sports injuries through areas like physiology, psychology, and biomechanics. It also includes topics like nutrition, exercise physiology, biomechanics, sports medicine, sports psychology, and sports nutrition. The scientific principles of exercise include individual differences in response to exercise, overload and progression in training, adaptation to increased demands, and specificity of training to the activity. Programs aim to increase strength, muscle size, and endurance through factors like muscle fiber type, age, and gender. Muscular strength and endurance are related qualities important for fitness evaluation and training.
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
5. HMS (MPU3412) _Physical Conditioning (20201112).pdfMrCapable2
Some topic that can relate to our lifestyle. How the right way to do activities/sport that we did everyday. We must know what the function and also how to do it properly
This document defines key terms related to physical fitness and exercise. It discusses the importance of aerobic, anaerobic, stretching, and balance exercises. It outlines the phases of an exercise program and basic principles of exercise including progression, overload, specificity, individuality, reversibility, variation, rest and recovery, and the FITT principle. The FITT principle recommends exercising a minimum of 3-5 days per week, at a moderate to vigorous intensity for 30-60 minutes, including cardio, strength, and flexibility training.
Have you ever noticed during sports competition that the individual or team that tires
first often loses? It’s the same for Soldiers. Your ability to cope with battlefield challenges
depends greatly on your level of physical fitness. Physical fitness not only determines
how well you perform in combat, but also enhances your overall quality of life,
improves your productivity, and brings about positive physical and mental changes.
Your physical fitness benefits both the Army and you. The Army needs physically fit
Soldiers, and when you are fit, you are more likely to lead an enjoyable, productive life.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document discusses nutrition for sport and exercise. It defines physical fitness, health, and wellness and their interrelationships. It describes the six components of health-related physical fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition, and power. It also describes the five components of skill-related physical fitness - agility, balance, coordination, speed, and reaction time. The document provides examples of tests to measure each component and discusses the importance of self-assessment for maintaining good fitness, health, and wellness.
The document discusses the five main components of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility. It defines each component and provides examples of activities that improve each one. Maintaining fitness in all five areas is important for overall health and requires training specific muscle groups based on individual weaknesses.
The document discusses the five main components of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility. It provides examples of activities that improve each component, such as running and swimming for cardiorespiratory endurance or weight lifting for muscular strength. The document emphasizes that an effective fitness program incorporates training for all five components of physical fitness.
The document discusses fitness testing and strength training. It defines different types of fitness and provides details on tests to measure muscular strength and endurance. These include the bench jump, modified dip/push-up, and bent-leg curl-up tests. The document also outlines principles for developing strength, such as overload and specificity. It provides guidelines for prescribing strength training, including factors like mode, resistance, sets and frequency. The goal is to stimulate strength gains through progressive resistance training 2-3 times per week.
A module on physical fitness which is to prepare for common men covering meaning, type, component, training methods, curriculum, international program, important links
Self-declarations-The content is exclusively meant for academic purposes for enhancing teaching and learning. Any other use for economic/commercial purpose is strictly prohibited. The users of the content shall not distribute, disseminate or share it with anyone else and its use is restricted to advancement of individual knowledge. The information provided in this e-content is authentic and best as per knowledge
Here are the key differences between aerobic, muscle strengthening, and bone strengthening activities:
AEROBIC: Activities performed at a moderate intensity for an extended period of time that use the cardiovascular/aerobic energy system (e.g. walking, running, swimming, cycling).
MUSCLE STRENGTHENING: Activities that cause the muscles to work or hold against an applied force or weight, through a full range of motion (e.g. weight lifting, push-ups, sit-ups).
BONE STRENGTHENING: Weight-bearing and high impact activities that produce force or impact through the body to promote bone growth and density (e.g. jumping, running
Physical fitness is important for overall health and well-being. It allows the body to perform daily tasks without undue fatigue and reduces the risk of diseases. Physical fitness involves cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. Regular exercise through activities like running, biking, swimming and team sports improves all aspects of physical fitness and provides advantages like reduced disease risk, stronger muscles and joints, better weight and stress management.
This document provides information about physical fitness assessments and the components of health-related fitness. It defines key terms like physical fitness, physical activity, and the five components of health-related fitness - cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition. The document also includes examples of fitness tests to measure each component and instructions for students to complete a physical fitness test and reflect on their daily health-related fitness activities.
This document summarizes key points about strength training for seniors:
1) Seniors can safely participate in strength training 2-3 times per week, which can help them rebuild muscle mass and increase metabolism to reverse the effects of aging.
2) Studies show seniors can gain 2-4 pounds of muscle and lose fat with 8-12 weeks of training that works major muscle groups 1-3 times per week.
3) Proper strength training for seniors focuses on full-body exercises, 8-15 reps per set at moderate weights, and progressive overload to continue building strength over time.
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
8 Surprising Reasons To Meditate 40 Minutes A Day That Can Change Your Life.pptxHolistified Wellness
We’re talking about Vedic Meditation, a form of meditation that has been around for at least 5,000 years. Back then, the people who lived in the Indus Valley, now known as India and Pakistan, practised meditation as a fundamental part of daily life. This knowledge that has given us yoga and Ayurveda, was known as Veda, hence the name Vedic. And though there are some written records, the practice has been passed down verbally from generation to generation.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of the physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar lead (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
6. Describe the flow of current around the heart during the cardiac cycle
7. Discuss the placement and polarity of the leads of electrocardiograph
8. Describe the normal electrocardiograms recorded from the limb leads and explain the physiological basis of the different records that are obtained
9. Define mean electrical vector (axis) of the heart and give the normal range
10. Define the mean QRS vector
11. Describe the axes of leads (hexagonal reference system)
12. Comprehend the vectorial analysis of the normal ECG
13. Determine the mean electrical axis of the ventricular QRS and appreciate the mean axis deviation
14. Explain the concepts of current of injury, J point, and their significance
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. Chapter 3, Cardiology Explained, https://www.ncbi.nlm.nih.gov/books/NBK2214/
7. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
Basavarajeeyam is a Sreshta Sangraha grantha (Compiled book ), written by Neelkanta kotturu Basavaraja Virachita. It contains 25 Prakaranas, First 24 Chapters related to Rogas& 25th to Rasadravyas.
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
- Video recording of this lecture in Arabic language: https://youtu.be/SINlygW1Mpc
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
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Histololgy of Female Reproductive System.pptxAyeshaZaid1
Dive into an in-depth exploration of the histological structure of female reproductive system with this comprehensive lecture. Presented by Dr. Ayesha Irfan, Assistant Professor of Anatomy, this presentation covers the Gross anatomy and functional histology of the female reproductive organs. Ideal for students, educators, and anyone interested in medical science, this lecture provides clear explanations, detailed diagrams, and valuable insights into female reproductive system. Enhance your knowledge and understanding of this essential aspect of human biology.
ABDOMINAL TRAUMA in pediatrics part one.drhasanrajab
Abdominal trauma in pediatrics refers to injuries or damage to the abdominal organs in children. It can occur due to various causes such as falls, motor vehicle accidents, sports-related injuries, and physical abuse. Children are more vulnerable to abdominal trauma due to their unique anatomical and physiological characteristics. Signs and symptoms include abdominal pain, tenderness, distension, vomiting, and signs of shock. Diagnosis involves physical examination, imaging studies, and laboratory tests. Management depends on the severity and may involve conservative treatment or surgical intervention. Prevention is crucial in reducing the incidence of abdominal trauma in children.
2. An Overview
• In this presentation we’ll take a quick peek at the components of fitness (CF):
their characteristics and what they mean in relation to personal physicality. In
addition, next to each component of fitness an effective training method has
been identified. Why?
• Well it’s not enough just to know the characteristics of each component of fitness.
This knowledge alone would not enable you to take action to improve or rectify
fitness imbalances.
• It is for this reason why each component comes accompanied with a best
training method and range of associative exercises.
3. What this presentation covers:
• The five primary components of fitness
• The characteristics of each CofF
• Best training methods
• A range of relevant exercises
• Benefits of Developing the CofF
• A quick overview of the skill-based CofFs and health related CofF
But first . . .
4. Quick Component of Fitness FAQ
Q: Why are components of fitness important?
• It’s important to have an awareness of the components of fitness for the simple fact that
by doing so you will be able to identify physical imbalances but also how to rectify them.
• Let’s imagine that you are completely clueless to this concept; you haven’t the foggiest
what strength or muscular endurance mean and you have no idea what exercise
modalities can improve them. If, for whatever reason, you became aware of a particular
weakness, say you trained with a friend who could lift way more and with relative ease,
you would not know how best to ameliorate your inferior physicality. However, after
reading this article you will know!
5. Q: Which component of fitness is the most important?
• A professional health and fitness practitioner afflicted with a puritanical predisposition would
probably scoff at the notion of prioritising one component of fitness over another. ‘They are all
of equal importance,’ the purist might proclaim with affected passion, beating their chest as
they did so. However, I’m of the opinion that cardiovascular is by far the most important
component of fitness. Here’s why.
• Cardiovascular fitness provides us with an indication of the relative capacity of our heart,
vascular and respiratory systems. These are, unarguably, highly important physiological
insights. After all, every year millions of people die from coronary heart disease and vascular
conditions – stroke, atherosclerosis and myocardial ischemia. Other than diet reformation the
surest method of reducing susceptibility to these diseases is cardiovascular exercise. (For more
on the benefits see Benefits of Cardiovascular Fitness: slide 28.)
• The same cannot be said of strength or flexibility. No one ever died from poor range of
movement around a joint.
6. Q: Which components of fitness should be emphasised in a warm-up?
• Good question you at the back. The warm-up phase of an exercise session, though
often overlooked by many trainers, is of paramount importance. But not all warm-
ups were created equal.
• For example, performing a series of light lifts or spending 5 minutes mobilising joints
is very nearly pointless.
• When it comes to warming up – and warming up well – we ought to engage in
cardiovascular exercise, such as rowing, because this raises our core temperature,
and include a number of muscular endurance exercises, such as press-ups, burpees,
light resistance exercises, because this acts as a face slap for our muscles: that is it
wakes them up (otherwise known as neuromuscular facilitation).
7. Q: Which component of fitness does circuit training improve?
• Depending on the design of the circuit most all of the components can be
incorporated and improved. Due to the bewildering versatility of circuit training
you could engineer the emphasis around a specific component of fitness or
include a range.
• Take CrossFit training as a perfect example. Some CrossFit sessions are almost
purely muscular endurance – light weights and high reps. Yet other sessions see
the athlete transition from a cardiovascular exercise to a heavy Olympic lift.
• Thus the answer to the question is: which ever component of fitness you want
the circuit to improve.
8. The Components of Fitness
The five components of fitness covered include:
• Muscular Strength
• Muscular Endurance
• Cardiovascular Fitness
• Flexibility
• Speed
10. Strength Outlined
• Strength is an expression of one’s ability to exert force against a resistance – usually a
percentage of or exceeding one’s body weight. The power lifter, body builder or
strong man are synonymous with this component of fitness.
• However, contention rages regarding what constitutes as ‘real’ or ‘functional’
strength as opposed to ‘static’ or ‘synthetic’ strength.
• The former would be modelled by the gymnast who, though unable to bench press
their body weight, can with ease perform highly complex controlled movements
such as the crucifix.
• Static strength, by contrast, is seen in the highly-muscled weight lifter who can bench
above his (or her) body weight but couldn’t perform 5 strict pull-ups.
11. Best Training Methods for Developing Strength
• The strength building calculation is quite a simple one (heavy weights + long rest
periods = augmented strength). The trainer, after an extensive warm-up, would
proceed at a leisurely pace to climb the poundage ladder until they had reached their
1 rep max.
• But though this is widely recognised as the most effective method it is by no means
infallible.
• There are all too many examples of world renowned strength athletes who have
broken the mould and pursued unorthodox methods that yielded remarkable results.
• As with any method of developing a component of fitness it is certainly the case that
one size does not fit all. You have to forge your own path.
12. Range of Relevant Exercises
• Traditional strength exercises are nearly all compound movements. A compound exercise is one that works
multiple muscle groups and transitions through two joints: a squat, for example, stimulates the muscles of the legs
and transitions through the joints of the hip and knee. Of course, strength is not merely limited to traditional
compound exercises but can also be developed functionally. Examples of strength exercises include:
• Bench press
• Bent-over row
• Military (or shoulder) press
• Dead lift
• Squat
• Clean and press
• Snatch
13. Benefits of Strength
• Strength is usually pursued as an end in and of itself. Usually because the strong
man (or woman!) receives backslaps, adulation and kudos from fellow gym
frequenters and the physically enfeebled.
• As physical attributes go strength is by far the most coveted. This has been the
case for thousands of years. In the Iliad Homer sings the praises of the strong
man and it was Hercules’ strength alone that carried his name through the ages.
• However, when acquired in this mind-set – to be strong because it carries
considerable social coin – strength is almost worthless. Honestly, in the real
world, when’s Billy Big Arms ever going to be called up to curl 100kees?
14. Benefits Continued . . .
• But when used to enhance performance in activities – such as a physical
discipline like swimming or rowing – augmented strength is highly beneficial.
• Watson (1995) cites a study showing performance gains made by elite level
athletes after adopting strength training techniques.
• A mere ‘four weeks of strength training produced a 19 per cent increase in power
which resulted in a 4 per cent improvement in swimming speed.’ For a
performance athlete a 4% improvement is enormous.
15. Key Points:
Strength is an expression of one’s ability to exert force against a resistance.
The power lifter, body builder or strong man are synonymous with this
component of fitness.
However, strength is more than static weightlifting. It can also include complex
controlled movements seen in gymnastics or combat sports – such as wrestling.
The strength building calculation is a simple one: heavy weights + long rest
periods = augmented strength.
Strength is best pursued for the purpose of enhancing sporting performance.
18. Muscular Endurance Overview
• Muscular endurance is merely the ability to apply force against a resistance for
extensive periods of time. For example, a person who can perform, say, 50
kettlebell snatches or complete a set of 100-unbroken press-ups is said to have
good muscle endurance.
• Looked at another way, endurance is a term ‘used to describe the durability of an
object or an individual’s ability to tolerate circumstances that are less than
pleasant,’ (Watson 1995).
• Thus the grand tour cyclist crawling up a mountain pass or the marathon runner
pushing on in spite of the pain and fatigue is showcasing extreme muscular
endurance.
19. Best Training Methods for Developing Muscular
• Perhaps the single most effective method of developing muscular endurance
would be to take part in regular circuit training.
• This is because the characteristics that define a circuit – minimal rest periods
coupled with high-intensity/volume output – aligns almost exactly to the
characteristics that define endurance training.
• In fact, it would be true to say that in the vast majority of cases a circuit is
populated by a series of muscular endurance activities; usually resistance
exercises of a light to moderate weight.
20. Range of Relevant Exercises
• Really it matters not the exercise but the weight and number of repetitions performed per
set or sitting. As discussed above, as long as the weight is low and repetitions high you
are training muscular endurance. But unlike strength, muscular endurance training
usually incorporates calisthenics (body weight exercises). See example list below:
Body weight exercises
• Press-ups
• Pull-ups
• Hanging leg raises
• Burpees
• Squat thrusts
Resistance exercises
• Vertical lift
• Bicep curls
• Lat pulldowns
• Any and all kettlebell exercises
• All of the strength exercises can be
converted into muscular endurance
21. Benefits of Muscular Endurance
• Though it’s not always the case the trainer with good muscular endurance
usually has good cardiovascular capacity. The two aren’t inextricably linked but
they do often walk hand-in-hand.
• When multiple muscular endurance exercise are grouped together to form a
circuit and the circuit is completed at a high intensity with minimal rest, the
trainer would not escape without elevating their heart rate.
• Consequently, by training muscular endurance you will likely be training your
cardiovascular system also. This is a beneficial by-product that strength and/or
flexibility alone cannot offer.
22. Key Points:
Muscular endurance is merely the ability to apply force against a resistance for extensive
periods of time.
A person who can perform, say, 50 kettlebell snatches or complete a set of 100-unbroken press-
ups is said to have good muscle endurance.
But looked at another way endurance describes ‘the durability of an object or an individual’s
ability to tolerate circumstances that are less than pleasant,’ (Watson 1995).
The single most effective method of developing muscular endurance would be to take part in
regular circuit training.
The muscular endurance equation: low weights + high reps + low rest = augmented muscular
endurance.
25. Cardiovascular Fitness Overview
• Cardiovascular – or aerobic – fitness pertains to the efficiency at which the heart and vascular system
can deliver oxygenated blood to the working muscles.
• In any aerobic discipline – cycling, running, swimming – an athlete who can sustain a high output is
said to have a ‘good engine’. That is: their heart is strong and it can pump a high volume of blood
around the body. As McArdle (2001) says, ‘a large maximum cardiac output (stroke volume)
distinguishes champion endurance athletes from well-trained athletes.’
• An individual with above average cardiovascular fitness will almost certainly have:
a larger than average sized heart
greater stroke volume (the quantity of blood that is pumped out of the left ventricle with each beat)
low resting heart rate and
above average muscular density in the muscles of the cardio-respiratory system: cardiac muscle, the
diaphragm and the smooth muscles that line veins to assist blood flow.
26. Best Training Methods for Developing Cardiovascular
Fitness
• Few people recognise just how responsive and sensitive to physical stimulation
the cardiovascular system is. For example, studies have shown that a mere 60
minutes per week of moderate aerobic exercise (such as gardening or walking) is
enough to maintain general health and cardiovascular fitness whilst also
‘reducing the risk of a first heart attack’ (McArdle et al – Exercise Physiology).
• Here we’re merely considering maintenance. To develop cardiovascular fitness,
say in preparation for an event such as a marathon, the intensity and training
volume must both be consistently high.
• It is not uncommon for a professional endurance athlete to exercise for in excess
of 40 hours per week in readiness for a competition.
27. Range of Relevant Exercises
• Conventional cardiovascular training involves continuous or steady state activities. Continuous
training is exactly how it sounds: performing the same exercise without rest for extensive periods of
time. To qualify as continuous training and adequately stimulate the appropriate physiological
systems the activity should last longer than 15 minutes. There is no upper maximum duration.
Cardiovascular exercises include:
• Running
• Cycling
• Rowing
• Swimming
• Skiing
• Speed walking
28. Benefits of Cardiovascular Fitness
• ‘Regular aerobic training reduces systolic and diastolic blood pressure during rest
and submaximal exercise,’ (McArdle et al – Exercise Physiology – pp475). This is
eminently a good thing.
• According to the NHS high blood pressure ‘increases your risk of serious problems
such as heart attacks and strokes,’ (NHS 2020).
• Furthermore, regular aerobic exercise has been shown to reduce one’s susceptibility
to coronary heart disease (CHD), which is a serious health condition resulting from
the accumulative build-up of fatty plaque in the arteries. In the US alone CHD is the
number one cause of premature mortality and is responsible for a staggering 375,000
deaths every year (Greger 2017 – How Not To Die).
29. Key Points:
Cardiovascular fitness pertains to the efficiency at which the heart and vascular
system can deliver oxygenated blood to the working muscles.
Large maximum cardiac output (stroke volume) distinguishes champion
endurance athletes from well-trained athletes.
The cardiovascular system is highly responsive.
A mere 60 minutes per week of moderate aerobic exercise (such as gardening or
walking) is enough to maintain general health and cardiovascular fitness.
Engaging in regular cardiovascular exercise has been shown to reduce
susceptibility to strokes and coronary heart disease.
32. Flexibility Overview
• Flexibility is typically characterised by the range of movement (ROM) around a
joint: the greater the ROM the more flexible a person is.
• Often regarded as an enigmatic quality that some people just possess, flexibility
is a property of the muscles, tendons and joints and anyone, if they are willing to
implement the training principals that follow, can enhance their ROM.
• The sports and disciplines in which flexibility is highly prized include
gymnastics, dancing and martial arts – more specifically kick boxing and Muay
Thai boxing.
• However, as it will become evident, all people, irrespective of their sport or
training discipline, can benefit from increased flexibility.
33. Best Training Methods for Developing Flexibility
• To enjoy the benefits flexibility has to offer (see below) we need only stretch for
10 minutes daily. This would include a whole-body stretch that incorporates the
major muscle groups – those of the legs and back.
• The modality of stretching applied should be long-duration static – otherwise
known as developmental stretching. We would perform a developmental stretch
by gently progressing into the position and, once a mild stretch can be felt in the
muscle, hold it for between 20 seconds and 1 minute.
• Other ways to reap the rewards stretching can confer is by taking part in Yoga or
Pilates.
34. Range of Relevant Exercises
• Stretching comes in multiple shapes and sizes. They include:
• Static or developmental stretching: holding the stretch position for 20-plus seconds.
• Ballistic stretching: applying the stretch with force – the individual, usually someone training
in the martial arts or dancing, would forcibly throw the limb through the range of movement
until it had reached maximal stretch capacity. This is an anachronistic and dangerous form of
stretching that has largely been replaced by dynamic stretching.
• Dynamic stretching: exactly the same as ballistic other than that, when throwing the limb out,
an intercepting object would be placed in its path so as to prevent over stretching the muscle.
• Proprioceptive neuromuscular facilitation (PNF): the muscle is firstly contracted for 10-20
seconds. Once the contraction is eased the stretch is applied – usually by a sports therapists or
physio.
35. Benefits of Increasing Flexibility
• Of all the components of fitness flexibility is most neglected as it is seen as
unessential to the augmentation of physicality. This is a gross mistake and those who
harbour this contention could be putting themselves at greater risk of injury.
• Flexibility is actually one of the major components of fitness and ‘it is important for a
number of reasons, the three principal ones being: (1) to allow an adequate range of
movement, (2) to avoid posture defects and (3) to avoid sports injury,’ (Watson 1995).
• It’s that last reason that makes flexibility training so important.
• By participating in daily stretching, for a mere ten minutes, we could reduce our
injury susceptibility by over 15%. Norris, in his book The Complete Guide to Stretching,
cited one such study demonstrating how injury in sports athletes reduced when they
developed their ROM. ‘the risk of injury decreased as flexibility improved,’ (Norris
2004).
36. Key Points:
Flexibility is typically characterised by the range of movement (ROM) around a joint.
Flexibility is a property of the muscles, tendons and joints and anyone, if they are
willing to implement the training principals that follow, can enhance their ROM.
To enjoy the benefits flexibility has to offer (see below) we need only stretch for 10
minutes daily.
The modality of stretching applied should be long-duration static – otherwise known
as developmental stretching.
By participating in daily stretching, for a mere ten minutes, we could reduce our
injury susceptibility by over 15%.
39. Speed Overview
• Broadly speaking speed relates to the rapidity at which a person can move either
part or the whole of their anatomy across a distance within a certain time. We
talk about ‘fast reaction’ and ‘bursts of rapid movements’ but these terms are
meaningless without the two necessary unitive measurements: distance and
time.
• Without getting too technical, so as not to confuse myself, this is the macro
measurement of speed – that is, action we can perceive with the naked eye: the
boxer throwing a lightning fast punch, the sprinter covering 100 metres in under
10 seconds.
40. Speed Overview Continued . . .
• But speed can be registered and measured before it translates into physical
action. ‘Reaction time is a property of the nervous system and depends upon the
speed at which information is processed,’ (Watson 1995).
• You could be the fastest sprinter in the world but if you are slow to react to the
starting pistol you might never win a race – especially when a place on the
podium hinges on hundredths of a second.
• Thus in sports where success balances on such fine margins, the athlete will
develop both their speed – the time it takes to cover a specific distance – and their
reaction time – how quickly they can process information and translate it into action.
41. Best Training Methods for Developing Speed
• Speed is affected by two properties: the force a muscle can generate and how much
weight the muscle must move. If we conduct a thought experiment we will easily
understand this relationship.
• Imagine two competitive cyclists both of whom can apply equal force through the
peddles. Now let’s say that one of the cyclists weighs 20kg more than her
counterpart, in a head-to-head race, all else being equal, we know which cyclist
would emerge victorious.
• But why, when framed this way, is it so obvious? Because weight nullifies speed. It’s
for this reason why top level athletes obsess over superfluous weight.
• For speed and acceleration will always be ‘improved by increasing force available
from muscular contraction and by reducing weight of the object to be moved,’
(Watson 1995).
42. Best Training Methods Continued . . .
• So, to increase speed we must develop the force a muscle can exert whilst also
looking to reduce excess, non-force producing tissue (aka fat!). Because speed is
a component of fitness highly specific to sporting disciplines, to outline the
myriad methods of developing speed would require a book.
• However, the aforementioned relationship outlined in the previous paragraph
provides a framework in which to operate.
• All we would need to do is tailor training session to increase the force muscles
can exert whilst re-engineering body composition so as to reduce or remove
superfluous weight. In theory it’s as simple as that!
43. Benefits of Increasing Speed
• The enhancement of one’s ability to cover a distance in a shorter time is always
going to be beneficial for those who compete in sports.
• The boxer who can move in or out of danger quicker makes for a more
formidable opponent. The cyclist who has marginally reduced their body mass
but maintained their power outputs will have cultivated a competitive
advantage over their counterparts.
• However it’s gained, however the relationships has been manipulated, more
speed in sport nearly always makes the champion.
44. Key Points:
Speed relates to the rapidity at which a person can move either part or the whole
of their anatomy across a distance within a certain time.
‘Reaction time is a property of the nervous system and depends upon the speed
at which information is processed,’ (Watson 1995).
Speed is affected by two properties: the force a muscle can generate and how
much weight the muscle must move.
Speed and acceleration will always be ‘improved by increasing force available
from muscular contraction and by reducing weight of the object to be moved,’
(Watson 1995).
46. Quick Overview of the Skill-based and Health
Related Components of Fitness
• Coordination: exemplar displays of coordination can be seen in such sports as basketball and
boxing where the athlete effortlessly and in high pressured situations conducts their body
through a series of complex movements. And really, without waffling on any further,
coordination is precisely that: deftly navigating the body to meet the demands of the external
environment.
• Agility: is the quality of being able to respond quickly to external demands by changing one’s
directional of travel with ease and efficiency. However, there’s more to it than that. For not only
is agility a display of one’s ability to change direction but also to be able to meet the
environmental demands after moving. For example, it’s not much use if the footballer, after
weaving round an opponent, is unable to fire off a shot. Thus good agility is about changing
‘direction quickly whilst keeping balance, strength, speed and body control,’ (BBC - 2020).
47. • Balance: pertains to the control one has of their body during movement. Typically
associated with ‘up-right’ movement, balance is perhaps best seen in wrestling, judo
and jujitsu where the combat athlete, after a throw, attempts to control their
opponent from the floor. Other sports of note where balance is an essential attribute
include fencing, rock climbing and gymnastics.
• Body Composition (health related): is a means of providing a person with an insight
into the proportional composition of their body. Crudely stated, how much fat they
are carrying as a percentage of over-all body mass. The most ubiquitously used
method of calculating body mass is the flawed BMI. The ‘body mass index provides a
crude indication of body fitness in untrained adults where excesses of body weight
are likely due to reserves of fat,’ (Watson 1995). However, studies have shown that
BMI readings can be incorrected in over 51% of cases (Marks et al 2018). Moreover,
the readings were shown to mislead people into believing that their BMI was at a
healthy range when in actuality it was unhealthy. Of course, the BMI cannot account
for visceral fat or lean tissue.
48. In Conclusion
• The above is supposed to act only as a summative overview of each of the main
components of fitness – a short synopsis if you will. Unfortunately room (and, I
presume, the reader’s patience) does not permit an extensive and thorough
investigation.
• However, if the reader feels unfulfilled from my measly repast and would like to
broaden their understanding of the components of fitness further, I recommend
consulting A. W. S. Watson’s Physical Fitness & Athletic Performance which
contains detailed insights of each component and scientifically certified best
training methodologies.
49. References
BBC quote: direction quickly whilst keeping balance, strength, speed and body control – cited
online 2020: http://news.bbc.co.uk/sportacademy/
Marks. F, D. Murray. M., Estacio. E. V (2018) Health Psychology: Theory, Research and
Practice (Fifth Edition). SAGE Publications Ltd. UK.
NHS cited online (2020): https://www.nhs.uk/conditions/high-blood-pressure-
hypertension
Watson A. W. S (1995) Physical Fitness & Athletic Performance. Longman. England.
This presentation was created by:
Adam Priest, former Royal Marines Commando, professional personal trainer, developer of the Hugry4Fitness website, lecturer, boxing and Thai
boxing enthusiast.