Components of fitness

Topics: Exercise, Aerobic exercise, Physical exercise Pages: 4 (1042 words) Published: January 15, 2015
Components of fitness & training methods

Components of fitness
Aerobic endurance- the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances) Muscular endurance- is the ability of a muscle or group of muscle, to work continuously/for a long time without tiring. Flexibility- The range of movement at/across/around a joint

Speed- Moving the whole body part of the body very quickly/in a short time. Strength- The maximum force a muscle/group of muscles can apply against a resistance. Power- Combination of strength and speed.

Methods of training
1. Aerobic endurance training methods are:

Continuous training- Continuous training is a type of physical training that involves activity without rest. Examples would be, jogging for 30 minutes and with the training zone. This is found between 60-80% of your Maximum heart rate (MHR).

Fartlek training- this is where you vary your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

Interval training- This is a type of discontinuous physical training that involves a series of low to high-intensity exercise workouts with rest. Adaptations of training
Increased vital capacity- this is the maximum amount of air a person can breathe out from the lungs after a maximum inhalation.

Increased strength of respiratory muscles- Regular exercise results in adaptations to the circulatory, respiratory and muscular systems in order to help them perform better under additional stress.

Increase in oxygen diffusion rate- The respiratory muscles (Diaphragm/intercostals) increase in strength. This then results in larger respiratory volumes, which allows more Oxygen to be diffused into the blood flow (VO2 max)

Advantages of Fartlek training:
Pace can be adapted to allow time recovery so the performer can work to his/her maximum effort. Improved cardiovascular fitness and muscular endurance and...
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