Fitness

Components
and Methods
Ye a r 8 P h y s i c a l E d u c a t i o n
Fitness
Components
Fitness Components
Fitness is made up
of many
components. These Fitness components
components are can be broken down
into two groups:
used in a variety of
sporting settings
and can be trained
to improve Health- Motor-skill
related related
performance and
fitness levels.
 Fitness Components

Health related Motor-skill related

Aerobic Capacity Muscular Power
Muscular Strength Speed
Muscular Endurance Agility
Flexibility Coordination
Body Composition Balance
Reaction Time
 Health-related Fitness
Components
Health related
These are closely linked with body systems Aerobic Capacity
affecting health & fitness, such as the circulatory,
respiratory, muscular & skeletal systems.
Muscular Strength

These components are more important to health. Muscular Endurance

Having these components is directly related to Flexibility

good health and a reduced risk of diseases such
as obesity and type II diabetes. Body Composition
 Body Composition

“The relative percentage of body fat

Fitness Tests: • BMI
compared to lean body mass (muscle,
bone, water, etc)”

Sports/activitie
s that require • Sumo Wrestling
good aerobic • Horse Racing
capacity?

Training • Vary depending on sport

methods
and desired outcome
 Reaction time

Fitness Tests: • Ruler drop “The speed in which the body

reacts to an external stimulus”

Sports/activitie
s that require
• Soccer
good aerobic • Athletics
capacity? • Cricket

Training
methods • Circuit
Training Methods
 Training Methods
There is a wide
We will explore Continous Interval
variety of training
these concepts as
methods that aim
we complete a
to improve the
variety of fitness
ability of different
tests throughout
fitness Fartlek HIIT
commencement
components.
You need to make
sure you target the
correct fitness Resistance Plyometrics
component in your
training, or you
won’t be able to
improve your
performance! Circuit Flexibility
 Resistance (Weight)
Training
Key Term Definition
Aims to build muscular strength, Repetition A single effort or performance of an exercise
muscular power or local The number of exercise repetitions performed
muscular endurance by Set
in a sequence without rest
exercising muscles or muscle Resistance The weight that must be moved in the
groups against a resistance or load exercise or effort

Muscular Strength Muscular Power Muscular Endurance

How heavy should the resistance be? High Medium Low
How many reps should you do? Low Medium High
How many sets should you do? High High Low
How quick should contraction speed be? Slow Fast Medium
 Circuit Training
Fixed load

Working through a number of activity stations • Each station/activity has

in order set number of reps to be
completed before moving
to next station (eg 15)
Can improve any of the fitness components
(except flexibility) Fixed time

Exercises should be arranged to ensure body • Completes as many reps

parts are spread out throughout the circuit – as possible in the allotted
eg don’t do arms 3 stations in a row time at each station (eg
30 seconds)
 Continuous Training
Involves continuous activity that lasts a
minimum of 20mins at the required
intensity.

• Running/jogging
Suitable • Cycling
activities
may be:
• Swimming
• Brisk walking
 Interval Training
Consists of
• Swimming 10 x 50m freestyle sprints with a
several intervals
1 minute rest between each
of work each one • Running 10 x 50m sprints starting every time
followed by the second hand reaches 12 on the clock
intervals of rest

As you get fitter • Increase the number of repetitions (eg

you can modify sprints)
your training: • Decrease the rest period between reps

• It improves your aerobic fitness and has an anaerobic fitness benefit

• It replicates the movements experienced in many team sports (start/stop efforts)
 Fartlek Training
Intensity changes can be
A variation on continuous increases in pace or running
training up a hill

Involves doing short bursts

of intense or faster work
throughout a continuous
training session

It simulates changes in intensity • E.g. Cross-country course that includes short

experienced in individual
sprints or plenty of hills along the way
sports/team games
 Plyometrics Training

“Explosive” or “bounding” training

Low impact • Skipping

• Low hops, steps, jumps
Improves speed, agility and power plyometric • Throwing objects (eg
drills: medicine ball)

Improves running efficiency by • Bounding with alternate

generating more “bound” with each
step
High impact legs
• Speed hopping on a single
Can be dangerous – need good plyometric leg
• Clap push ups
strength before attempting this drills: • Depth jumps
method
 Flexibility Training
3 methods used to improve flexibility: Improved flexibility will:
Enhance the
PNF Stretching development of speed,
• Applying light pressure to stretch a muscle (usually done with the help strength and power
of a partner)

Static Stretching Reduce the likelihood

• Slowly & cautiously stretching a muscle as much as possible and
of injury
holding this position for 10 seconds

Ballistic Stretching Reduce the impact of

DOMS (delayed onset
• Involves bouncing movements to apply force in order to stretch a of muscle soreness)
muscle (often results in soreness to the muscle and is not
recommended because it can tear the muscle)
Aerobic Power
and Muscular
Strength
Topic Aerobic Power and Muscular Strength
Learning Goal Students will develop an understanding of the fitness components
aerobic power and muscular strength.
Success Criteria • I can explain what aerobic power and muscular strength is.
• I can explain the different training methods used to develop
aerobic power and muscular strength.
• I can give examples of sports that utilize aerobic power and
muscular strength.

Product • 12 minute coopers run.

• Grip strength test
• Participation in all activities
• Aerobic power and Muscular strength topic in booklet
 Aerobic Power
(cardiovascular fitness)

• Beep test
Fitness Tests: “The maximum rate of energy production
• Coopers 12 minute run
from the aerobic energy system (i.e. energy
produced in the presence of oxygen)”
Sports/activitie
s that require
• Netball
good aerobic • AFL
capacity? • Soccer It involves the lungs, heart, blood
vessels and muscles working together
efficiently.
Training
• Continuous
methods • Long interval It is the bodies ability to take in, deliver
• Fartlek and use oxygen at the working muscles
to sustain exercise
 Muscular Strength

Fitness Tests: • Grip strength dynamometer “The muscle’s ability to generate force
against an object” (How much force a
muscle can produce in a single contraction)
Sports/activitie
s that require
• AFL
good aerobic • Rugby
capacity? • Tennis racquet

Training • Resistance training

methods • Circuit
Speed, Agility,
Balance and
Coordination
Topic Speed, Agility, Balance and Coordination
Learning Goal Students will develop an understanding of the fitness components
speed, agility, balance and coordination
Success Criteria • I can explain what speed, agility, balance and coordination is.
• I can explain the different training methods used to develop
speed, agility, balance and coordination.
• I can give examples of sports that utilize speed, agility, balance
and coordination.

Product • 50m spring

• Illinois agility test
• Stork stand
• Two handed ball toss
• Participation in all activities
• Speed, Agility, Balance and Coordination topic in booklet
 Speed

Fitness Tests: • 50m Sprint “How quickly someone moves from point A
to point B. This can be whole body or body
part movement”
Sports/activitie
s that require
• Athletics
good aerobic • Frisbee
capacity? • Rugby

Training
• Plyometrics
methods • HIIT
• Interval
 Agility

Fitness Tests: • Illinois Agility Test

“The ability to change direction quickly and
accurately”

Sports/activitie
s that require
• Basketball
good aerobic • Soccer
capacity? • Netball

Training • Plyometrics
methods • Cicruit
 Coordination

Fitness Tests: • 2 handed ball toss “The ability to use the body’s senses to
execute motor skills smoothly and
accurately”
Sports/activitie
s that require
• Cricket
good aerobic • Table Tennis
capacity? • Every sport

Training
methods • Circuit
 Balance

Fitness Tests: • Stork stand

“The ability to maintain equilibrium while
moving or stationary”

Sports/activitie
s that require
• Athletics
good aerobic • Snowboarding
capacity? • Cycling

Training
methods • Flexibility
Flexibility
and
Muscular
Endurance
Topic Flexibility and Muscular Endurance
Learning Goal Students will develop an understanding of the fitness components
flexibility and muscular endurance.
Success Criteria • I can explain what flexibility and muscular endurance is
• I can explain the different training methods used to develop
flexibility and muscular endurance
• I can give examples of sports that utilize flexibility and muscular
endurance

Product • Sit and Reach Test

• Shoulder elevation test
• Timed sit up test
• Timed push up test
• Abdominal bridge test
• Participation in all activities
• Flexibility and Muscular endurance topic in booklet
 Flexibility

• Sit and Reach

Fitness Tests:
• Shoulder elevation “The ability to smoothly and easily move
joints through their range of motion”

Sports/activitie
s that require
• Dancing
good aerobic • Gymnastics
capacity? • AFL
It is very
important
Training for injury
methods • Flexibility prevention
 Muscular Endurance
• Abdominal Bridge
Fitness Tests: • Timed Push up test “The ability of a muscle/muscle group to
• Timed Sit up test continue doing repeated contractions for an
extended period of time”
Sports/activitie
s that require
• Rowing
good aerobic • Swimming
capacity? • Cycling

Training
• Resistance training
methods • Interval training
• Circuit
 Muscular
Power and
Anaerobic
Capacity
Topic Muscular Power and Anaerobic Capacity
Learning Goal Students will develop an understanding of the fitness components
muscular power and anaerobic capacity
Success Criteria • I can explain what muscular power and anaerobic capacity is.
• I can explain the different training methods used to develop
muscular power and anaerobic capacity.
• I can give examples of sports that utilize muscular power and
anaerobic capacity.

Product • Basketball Throw

• Vertical Jump
• 400m run
• Participation in all activities
• Muscular Power and Anaerobic Capacity topic in booklet
 Muscular Power

• Vertical jump
Fitness Tests: “The ability of a muscle or muscle group to
• Basketball throw
exert the maximum amount of force rapidly
over the shortest period of time”
Sports/activitie
s that require
• Basketball
good aerobic • Athletics
capacity? • AFL

Training
• Plyometrics
methods • Resistance
• Interval
 Anaerobic Capacity

Fitness Tests: • 400m run “The total amount of energy obtainable

from the anaerobic energy systems”

Sports/activitie
s that require
• Athletics
good aerobic • Netball
capacity? • Basketball This covers • Maximal effort for around 10 secs
two types • Near-maximal effort up to a limit of
about 1 min
Training
• HIIT of effort:
methods • Fartlek
• Interval High levels of anaerobic power allow an
individual to achieve explosive
acceleration or power when needed
Close your books
and let’s review!
 Close your books and let’s review!

• Which fitness component has the definition of:

“The muscle’s ability to generate force against an

object” (How much force a muscle can produce in a
single contraction)
a) Speed
b) Muscular strength
c) Muscular endurance
d) Muscular power
 Close your books and let’s review!

• Which fitness component has the definition of:

“The ability of a muscle or muscle group to exert a
maximum amount of force in the shortest period of
time” (A combination of strength and speed to create
an explosive effort)
a) Speed
b) Muscular strength
c) Muscular endurance
d) Muscular power
 Close your books and let’s review!

• Which fitness component has the definition of:

The speed in which the body reacts to an external

stimulus

a) Aerobic power
b) Agility
c) Reaction time
d) Speed
 Close your books and let’s review!

• Which fitness component has the definition of:

“The maximum rate of energy production from the

aerobic energy system (i.e. energy produced in the
presence of oxygen)”
a) Aerobic power
b) Agility
c) Reaction time
d) Speed
 Close your books and let’s review!

• Which fitness component has the definition of:

“The ability to change direction quickly and

accurately”

a) Aerobic power
b) Agility
c) Muscular endurance
d) Speed
 Close your books and let’s review!

• Which fitness component has the definition of:

“The ability of a muscle group to continue with

repeated contractions while delaying the onset of
fatigue”
a) Aerobic power
b) Agility
c) Muscular endurance
d) Speed
 Close your books and let’s review!

• Which fitness component are we testing in the following test:

60 second sit ups test

a) Aerobic power
b) Muscular endurance
c) Muscular strength
d) Muscular power
 Close your books and let’s review!

• Which fitness component are we testing in the following test:

Basketball throw

a) Aerobic capacity
b) Muscular endurance
c) Muscular strength
d) Muscular power
 Close your books and let’s review!

• Which fitness component are we testing in the following test:

Grip Strength

a) Speed
b) Muscular endurance
c) Muscular strength
d) Muscular power
 Close your books and let’s review!

• Which fitness component are we testing in the following test:

Vertical jump

a) Speed
b) Muscular endurance
c) Muscular strength
d) Muscular power