Fitness components

Covering fitness components's health benefits, performance benefits.

What is muscular strength?

The ability of the muscles to exert a single maximal force to overcome resistance.

What is muscular endurance?

The ability of a muscle or muscle group to sustain or repeat contractions for a long period of time. Generally linked with efforts longer than 30 seconds.

What is muscular power?

The ability to apply maximal force as quickly as possible. A combination of strength and speed.

What is aerobic power?

The capacity of the heart and lungs to maintain continuous physical activity for a long period of time at a low to medium intensity.

What is flexibility?

The range of motion within a joint. Can be classified as: Static (stationary) Dynamic (moving).

What is agility?

The ability to change the position of the body quickly and precisely while maintaining balance. Factors affecting agility: Speed, Power, Coordination, Balance, Reaction time, Flexibility.

What are the health benefits of aerobic power?

Improves cardiovascular fitness, reduces risk of cardiovascular disease, helps maintain a healthy body weight, improves the body's ability to use oxygen efficiently.

What are the health benefits of muscular power?

Supports stronger muscles and bones, helps prevent injuries through improved joint stability, improves bone density.

What are the health benefits of muscular endurance?

Maintains healthy muscles and joints, reduces risk of injury during repetitive movements, improves posture, improves circulation.

What are the health benefits of muscular strength?

Strengthens bones, reduces risk of injury, improves posture, improves joint stability, helps prevent age-related muscle loss, reduces risk of chronic conditions.

What are the health benefits of flexibility?

Reduces risk of muscle strains and injuries, improves joint stability, improves posture, relieves muscle tension and stiffness, improves mobility with age.

What are the health benefits of agility?

Agility training can improve muscular power, muscular strength, and joint stability, despite being a performance-related fitness component.

What is continuous training?

Training performed at a constant rate and medium intensity (approximately 60–75% of maximum heart rate) for at least 20 minutes without rest. Can improve aerobic power and muscular endurance.

What is fartlek training?

Training that combines continuous moderate-intensity exercise with bursts of high-intensity exercise. Can improve aerobic power and anaerobic capacity.

What is interval training?

Training involving periods of high-intensity work followed by periods of rest, repeated multiple times. Can improve aerobic power and anaerobic capacity.

What is circuit training?

Training involving a variety of activity stations completed in sequence. Can improve muscular strength, muscular power, muscular endurance, aerobic power, anaerobic capacity, and flexibility.

Resistance training 

• Involves muscles contracting against a force, weight or resistance.

• Eg.  free weights, weight machines, resistance bands and your own body weight.

• Resistance training can improve muscle strength, endurance or power 

• The number of repetitions, sets and the weight can be changed to target different fitness components