A brief presentation for physical fitness training of players. Physical Fitness Components and Principal of Exercise

1. (Physical Fitness)
Physical Fitness, Components
and principle's of exercise
By: Owais Emran

2. Fitness and Health
• Fitness is the ability to
cope effectively with
the stress of everyday
life.
• Don’t confuse Fitness
and health.
• To be healthy means to
be in a state of well-
being and free from
disease.

3. Components of Fitness
Speed
Co-ordination
Reaction Time
Balance
Power
Aerobic Capacity
Flexibility
Strength
Body Composition
Agility

4. • Speed
• Power
• Balance
• Reaction time
• Coordination
• Agility
• Cardio-respiratory
endurance (stamina)
or (aerobic capacity)
• Muscle endurance
• Strength
• Flexibility
• Body composition
Health related
components
Skill related
components

5. • Cardio-respiratory endurance is the ability of an athlete to
take in and use oxygen over a long period of time.
• It allows us to participate in prolonged periods of sub
maximal activities such as swimming, running, cycling
and rowing.

6. • Body mass is made up of lean body mass plus body fat.
• Males on average carry 12-15% body fat.
• Women on average carry 18-20% body fat.
• Additional fat levels put strain on the cardiovascular
system.

7. • This is the ability to move body parts around a joint.
• It depends on the amount of stretch allowed by the
ligaments, joints, tendons and muscles.
• Flexibility has only recently been considered as an
important of physical fitness for all athletes.
• Increasing your flexibility improves your performance
and helps to avoid unnecessary injury.

8. • This is the greatest force the Strength is Muscular ability
to exert force
• neuromuscular system is capable of exerting in a single
maximum voluntary contraction (in simple terms our 1rep
max).
• Most people do not need to work on improving their
maximum strength as they rarely need to exert maximum
strength in everyday life.

9. • This is the ability of the muscle to with stand fatigue.
• This is the most appropriate strength to health-related
fitness.
• This is because we complete repetitive strength tasks in
everyday life – digging, carrying the shopping home.

10. • The ability of the neuromuscular system to overcome
resistance with a high speed of contraction is called elastic
strength or power.
• Be aware that power can be termed as elastic strength,
dynamic strength or power.
• Power is used in nearly all sport.

11. • Speed is basically how fast you can move part or the whole
of your body.
• It is measured in meters per second.
• Speed is an important factor in all explosive sports and
activities that require sudden changes in direction.

12. • The time taken to complete a task can be split into two
parts.
• Reaction time (RT) – the time to initiate a response to a
specific stimulus. In humans this is usually about 0.2
seconds.
• Movement time (MT) – the time taken from the start of
movement until it finishes.

13. Stimulus
‘Go’
Initiate
movement off
the blocks
Finish
RT
(reaction
time)
MT
(movement
time)
Response time
measured

14. • The total speed of an athlete is the sum of the reaction time
and the movement time.
• Reaction time is 1% of the total race time in a 100 meter
race.
• This can mean the difference between coming first and last.
• There are sports that reaction time become less important –
these are usually sports that rely on closed skills.

15. • Agility is the combination of speed and coordination.
• It allows you to efficiently change direction and body
position at speed.
• Take the example of the goal keeper who needs to have fast
reactions and to be very agile.

16. • Balance is the ability to maintain equilibrium – think of the
centre of mass.
• There are two types of balance – static and dynamic balance.
• Static – balance that is held still (a head stand).
• Dynamic – athletes need to retain balance as they move.
• Balance can be measured using a balance board.

19. WARM-UP
• The portion of your exercise workout that prepares your body
for a more various exercise bout. Generally walking,
stretching major muscles groups, and exercises that
stimulate the heart, lungs and muscles moderately and
progressively are done during the warm-up period
CONDITIONING PERIOD
• The main exercise portion of a workout at a heart-rate
intensity that is between resting and maximal heart rates

20. COOL-DOWN
• The tapering-off period after completion of the main
conditioning bout, including activities such as slow jogging,
walking, and stretching the major muscle groups.
DURATION
• The time length of training sessions. For example, 30
minutes at an intensity of 70 percent heart-rate reserve is the
recommended duration for developing and maintaining
physical fitness.

21. FREQUENCY
• The number of workouts. Frequency should be adjusted to
the intensity and duration of the workouts to reach a training
effect.
INTENSITY
• The physiological stress on the body during exercise. Your
level of intensity can be readily determined by measuring
your pulse rate (heart rate) immediately following an
exercise bout.
HEART RATE (Pulse RP, TP, ATP & Safe Zone):
• A heart-beat rate (or pulse rate) per minute during exercise
that produces significant cardio-respiratory benefits.

22. • Why we are here
• Who (Gender)
• What (Age)
• How (Train kids)
• When (to start)
• 10,000 Hours on 10Years
• Training, Recover, Diet