Health-Related Fitness vs. Skill-Related Fitness

2. Health-Related Fitness vs. Skill-Related Fitness Total physical fitness includes: • Health-related fitness. This is your ability to become and stay physically healthy. • Skill-related fitness. This is your ability to maintain high levels of performance on the playing field.

3. Health-Related Fitness There are five components of health-related fitness: • Body composition • Cardiovascular fitness • Muscular strength • Muscular endurance • Flexibility

4. Health-Related Fitness vs. Skill-Related Fitness Body composition is the relative percentage of body fat to lean body tissue.

5. Health-Related Fitness vs. Skill-Related Fitness Cardiovascular fitness is the ability of your body to work continuously for extended periods of time. Cardiovascular fitness is sometimes called cardiorespiratory endurance.

6. Term to Know Energy cost The amount of energy needed to perform different physical activities or exercise. Health-Related Fitness vs. Skill-Related Fitness Muscular strength refers to the maximum amount of force a muscle or muscle group can exert against an opposing force. It contributes to more efficient movement and reduces your energy cost.

7. Health-Related Fitness vs. Skill-Related Fitness Muscular endurance refers to the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. The higher your level of muscular endurance, the lower your energy cost.

8. Health-Related Fitness vs. Skill-Related Fitness Flexibility is the ability to move a body part through a full range of motion. A moderate to high level of flexibility is central to efficient physical movement.

9. Health-Related Fitness vs. Skill-Related Fitness The Benefits of Flexibility Helps reduce your risk for muscle and bone injuries. Improves performance fitness. Reduces some types of muscle soreness following physical activity or exercise. Improves functional health and fitness.

10. Skill-Related Fitness Skill-related fitness has six components: • Agility • Balance • Coordination • Speed • Power • Reaction time

11. Term to Know Agility The ability to change and control the direction and position of the body while maintaining a constant, rapid motion. Health-Related Fitness vs. Skill-Related Fitness Agility is the component of skill-related fitness that accounts for an athlete’s “quick feet.”

12. Term to Know Balance The ability to control or stabilize the body while standing or moving. Health-Related Fitness vs. Skill-Related Fitness Balance helps you maintain control while coordinating your movements. Balance in sports depend in large measure on biomechanics.

13. Term to Know Coordination The ability to use the senses to determine and direct the movement of your limbs and head. Health-Related Fitness vs. Skill-Related Fitness Coordination requires using a combination of different muscle groups at once. Coordination can only be sharpened with practice.

14. Term to Know Speed The ability to move your body, or parts of it, swiftly. Health-Related Fitness vs. Skill-Related Fitness Speed is largely determined by heredity, speed can be increased. Building muscular strength can lead to gains in speed.

15. Term to Know Power The ability to move the body parts swiftly while simultaneously applying the maximum force of your muscles. Health-Related Fitness vs. Skill-Related Fitness Power is a function of both speed and muscular strength. Proper biomechanics can also enhance power by improving your balance, coordination, and speed.

16. Term to Know Reaction time The ability to react or respond quickly to what you hear, see, or feel. Health-Related Fitness vs. Skill-Related Fitness The quicker your response, the better your reaction time.

17. Term to Know Exercise prescription This is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. Your Exercise Prescription Exercise prescription is the “dose” of exercise you need to maintain a high level of fitness. The factors of an exercise prescription are referred to as FITT.

18. Your Exercise Prescription F requency: how often you work. I ntesity: how hard you work. T ime: the length of time, or duration, that you work. T ype: the specific type or mode of activity you choose.

19. Term to Know The overload principle In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do. Your Exercise Prescription Exercise prescriptions are governed by the specificity principle, the progression principle, and the overload principle. You will learn about the principles of specificity and progression in Lessons 3 and 4.

20. Term to Know Frequency Refers to the number of times per week you engage in physical activity or exercise. Your Exercise Prescription These scientific principles are applied to an exercise program by adjusting all the FITT factors in your prescription. The first FITT factor is frequency.

21. Term to Know Cardiovascular conditioning Exercises or activities that improve the efficiency of the heart, lungs, blood, and blood vessels. Your Exercise Prescription Frequency considerations are: • Your specific fitness goals. One basic goal should be cardiovascular conditioning • Your current level of fitness. • Other priorities and responsibilities in your daily life.

22. Term to Know Intensity The difficulty or exertion level of your physical activity or exercise. Your Exercise Prescription The second FITT factor is intensity.

23. Term to Know Heart rate The number of times your heart beats a minute. Your Exercise Prescription For cardiovascular conditioning, a reliable measure of intensity is a percentage of your maximum heart rate.

24. Term to Know Perceived exertion A measure of how hard you feel you are working during physical activity or exercise. Your Exercise Prescription Another method of determining intensity is using perceived exertion or Ratings of Perceived Exertion (RPE). RPE are based on your awareness of specific body cues; such as how hard you are breathing, your heart rate, or body temperature.

25. Term to Know Talk test A measure of your ability to carry on a conversation while engaged in physical activity or exercise. Your Exercise Prescription Another method for monitoring your intensity is the talk test.

26. Term to Know Time The duration of a single workout, usually measured in minutes or hours. Your Exercise Prescription The third FITT factor is time. • A workout that is too brief may result in limited progress. • A workout that is too long will increase your risk for injuries.

27. Term to Know Type The particular type of physical activity or exercise you choose to do. Your Exercise Prescription The fourth FITT factor is type. The choice and type of activity you participate in are up to you.