Components of Physical Fitness

Introduction

Physical fitness is the ability to perform daily tasks and physical activities efficiently without undue tiredness. In the Kenyan Senior School CBC (KICD) Physical Education curriculum, understanding fitness helps you plan training for athletics, football, netball, volleyball and good health.

Health-related components

1. Cardiovascular (aerobic) endurance - the ability of the heart and lungs to supply oxygen during prolonged activity, e.g. distance running.
2. Muscular strength - maximum force a muscle can exert, e.g. lifting a heavy load.
3. Muscular endurance - the ability of muscles to work repeatedly, e.g. push-ups.
4. Flexibility - range of movement of joints.
5. Body composition - proportion of fat to lean tissue.

Skill-related components

1. Agility - changing direction quickly.
2. Balance - keeping the body steady.
3. Coordination - using senses and body parts smoothly.
4. Power - strength combined with speed, e.g. jumping.
5. Reaction time - how quickly one responds to a signal.
6. Speed - covering a distance in the shortest time.

Benefits of fitness

• Strong heart and lungs
• Healthy weight and strong bones
• Reduced risk of diseases such as diabetes
• Better mood, concentration and sleep
• Improved performance in sports

Fitness tests

• 12-minute run (Cooper test) - cardiovascular endurance
• Sit-and-reach - flexibility of hamstrings and back
• One-minute push-ups or sit-ups - muscular endurance
• Standing long jump - leg power
• Shuttle run - agility
• Ruler drop - reaction time

Principles of training

• Overload - work harder than normal.
• Progression - increase load gradually.
• Specificity - train for the component or sport you want to improve.
• Reversibility - fitness is lost if training stops.
• Individuality - programmes suit the person.
• FITT: Frequency (how often), Intensity (how hard), Time (how long) and Type (kind of exercise).

Safe training

Always do a warm-up (5 to 10 minutes of light running and stretching), then the main session, and finish with a cool-down. Drink water and wear suitable clothing.

Worked example 1

Estimate the maximum heart rate for a 16-year-old: 220 - age. Answer: 220 - 16 = 204 beats per minute. Training zone at 60% to 80% is about 122 to 163 bpm.

Worked example 2

Which component is most important to a 100 m sprinter? Answer: Speed and power, supported by reaction time at the start.

Try it

• Perform a sit-and-reach test and record your result.
• Count how many push-ups you can do in one minute.
• Design a weekly programme using the FITT principle.
• Explain why a warm-up reduces injuries.