Fitness Components and Training Principles

What is physical fitness?

Physical fitness is the ability to carry out daily tasks vigorously and alertly, with energy left over for leisure and emergencies. Kenyan athletes such as marathoners from the Rift Valley and sprinters train systematically. The CBC Physical Education pathway teaches you to plan safe, effective training.

Health-related components

1. Cardiovascular endurance: ability of heart and lungs to supply oxygen during prolonged exercise (e.g. 5,000 m running).
2. Muscular strength: the maximum force a muscle can exert (e.g. weightlifting).
3. Muscular endurance: repeating muscle contractions without tiring (e.g. press-ups).
4. Flexibility: range of movement at a joint (e.g. splits).
5. Body composition: the ratio of fat to lean tissue.

Skill-related components

• Agility: change direction quickly.
• Balance: staying upright.
• Coordination: smooth use of senses and body.
• Power: strength x speed (e.g. long jump).
• Reaction time: speed of response to a stimulus.
• Speed: covering distance in short time.

Principles of training

• Specificity: train the muscles and energy systems the sport uses.
• Progressive overload: increase load gradually.
• Reversibility: fitness is lost when training stops.
• Individuality: programmes suit each person's age, sex, level and goals.
• Variation: change activities to avoid boredom and overtraining.
• Rest and recovery: adaptation occurs during rest.

FITT principle

• Frequency: how often (3-5 times per week).
• Intensity: how hard (heart rate, load).
• Time: duration of each session.
• Type: kind of exercise.

Training methods

• Continuous training: steady running, swimming (builds endurance).
• Interval training: work and rest periods (builds speed and endurance).
• Circuit training: several stations such as press-ups, squats, sit-ups.
• Fartlek: varied speed running outdoors.
• Plyometrics: bounding and hopping for power.
• Flexibility training: static and dynamic stretching.

Training session structure

1. Warm-up (10 minutes): raises heart rate and prevents injury.
2. Main activity.
3. Cool-down: gentle jog and stretching to remove lactic acid.

Worked example 1: heart rate

For a 20-year-old, max HR = 220 - 20 = 200 bpm. At 70% intensity, HR = 0.7 x 200 = 140 bpm.

Worked example 2: BMI

BMI = weight (kg) / height (m)^2. A learner of 54 kg and 1.5 m: 54 / 2.25 = 24 (healthy range 18.5 to 24.9).

Fitness tests

• Beep (multistage) test: cardiovascular endurance
• Sit-and-reach: flexibility
• Standing long jump: power
• Press-ups in one minute: muscular endurance

Safety and nutrition

Wear proper shoes, hydrate, eat balanced meals (carbohydrates for energy, protein for repair), avoid drugs and doping, and get 8 hours of sleep.

Try it

• Identify the fitness component tested by a sit-and-reach.
• Design a circuit with five stations for your class.
• Calculate your estimated maximum heart rate and the 70% value.
• Use FITT to plan a weekly endurance programme.