Fitness Skill-Related Component

Introduction
Fitness skill-related components are essential elements that contribute to overall physical
performance and well-being. This report explores four key components: Strength Training,
Free weight and body weight exercises, Speed, and Coordination.

Strength Training
A form of exercise called strength training or also known as resistance training, involves
contracting your muscles against an external resistance. This includes the weight machines,
medicine balls, dumbbells, resistance bands, and owned body weight may serve as external
resistance. The free weight and the body weight are under the category of the strength
training.

Examples of Free Weight Exercises

1. Leg press/ Machine leg squat

2. Medicine Ball Russian twist

3. Resistance band Bicep Curl

 4. Dumb Bell flat Bench Press

Free Weight and Body Weight Exercises

Free weights are a type of strength training that involves resistance workouts provided by
'free' objects that are not linked to anything and can actually be picked up and moved. They
are used to tone and grow muscle, which helps to lower cholesterol levels and blood
pressure, stabilize blood sugars, and promote hormone health and bone density.

Example of Free Weight Exercises

1. Seated Bicep Curl
2. Shoulder Press

3. Barbell Lunge
4. Goblet Squat

Bodyweight Workout
A bodyweight workout refers to a combination of strength-training exercises that use your
own weight to provide resistance against gravity. Incorporating bodyweight exercises into
your workout routine can offer many benefits such as improving your strength, power,
endurance, speed, flexibility, coordination and balance. A perfect example of this is
calisthenics.

Example of Body Weight Exercises

1.Press-ups

2. Dips

3. Pull-ups
4. Triceps Dips
Speed
Speed in the context of fitness and sports refers to the ability to swiftly move the entire body
or specific body parts. It involves the capacity to perform movements rapidly, covering a
distance or completing an action in a short duration. This skill is vital in a wide range of
sports and physical activities. Speed training can help you level up your athletic ability by
making you faster, stronger, and more agile.

Example of Speed Exercises

1. High Knees

2. Jump Lunges
3. Lateral Bound

4. Hill Sprint
5. Coordination
Coordination is the ability to use two or more body components concurrently. It also refers
to the ability to effortlessly and efficiently integrate various movements. In other words, the
ability to use your senses together with body parts. It entails synchronizing muscles, joints,
and senses to complete activities correctly and gracefully. Balance exercises, agility drills,
and sport-specific drills are all examples of coordination-improving activities. Enhancing
coordination not only improves sports performance, but it also lowers the chance of injury
by increasing bodily awareness and control.

Examples of Coordination
1. Juggling
2. Jumping rope

3. Target Practice
4. Dribbling