My Daily Routines/Tasks

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PHYSICAL
FITNESS

Fitness is defined as a condition in

which an individual has enough
energy to avoid fatigue and enjoy life.
Try to look back and reflect on your
days activity. Do you have lots of
energy, or do you get tired easily?

HEALTH-RELATED
fitness

Muscular
strength

cardiovascular

HEALTH
flexibility

Muscular
endurance

Body composition

Cardiovascular fitness:

is the ability of the heart (cardio) and circulatory system (vascular) to

supply oxygen to muscles for an extended period of time.

Cardiovascular is also called cardiorespiratory (lungs) fitness.

Usually the 1km run or some other type of continuous fitness activity
(12-minute run, cycling, step-test, etc.) is used to assess
cardiovascular fitness.

Cardiovascular fitness:
Cardiovascular fitness: the ability to exercise the entire body.
Cardiovascular fitness describes the efficiency of the heart, lungs and bloody
vessels to deliver oxygen to the working muscles so that you can keep working for a
long time.
Cardiovascular is the most important is the most important aspect of Health Related
Exercise.
It allows people to follow a healthy, active lifestyle without getting too tired.
This is the fitness that is required to allow sportsmen and women to play long hard
matches in football, rugby, netball, tennis and many other sports.

Muscular strength
Muscular strength:the amount of force a muscle can exert against a
resistance.
Muscular strengthenables the lifting of very heavy weights, for
example weight lifting
Muscular strength can be developed by lifting heavy weights with few
repetitions or by high-intensity strength work.
It is required in activities like weight lifting where the competitor is
required to make one massive effort, but is also required in games such
as rugby where the two packs push against each other in a scrum.

Muscular strength

refers to the maximum amount of force a muscle can exert

against an opposing force. Fitness testing usually consists of
a one-time maximum lift using weights (bench press, leg
press, etc.).

Muscular endurance
refers to the ability of the muscle to work over an extended
period of time without fatigue.
Performing push-ups and sit-ups or crunches for one minute is
commonly used in fitness testing of muscular endurance.

Muscular endurance
Muscular endurance:the ability to use the voluntary muscles many
times without getting tired.
Muscular enduranceenables muscles to be exercised repeatedly
without getting tired, for example in activities such as running and
swimming.
It is necessary for many sports and physical activities. Some form of
training to improve this area of fitness, such as press-ups or sit-ups.
Muscular endurance is often associated with games such as tennis which
take a long time and require strong shots at the end of the game as well
as at the beginning.
People need muscular endurance in their everyday life to complete daily
chores.

Flexibility

Flexibility: the range of movement possible at a joint.

is the ability to move a body part through a full range of motion (ROM)
at a joint. The sit-and-reach is commonly used to determine flexibility.

Flexibility is important in everyday life, for example being able to bend

over to tie your shoelaces.

Flexibility is most often demonstrated by athletes such as gymnasts,

but those who play racket games such as badminton also need to be
flexible.

Yoga is a popular activity to improve fitness.

Body composition

Body composition: the percentage of body weight that is

fat, muscle and bone.

is the ratio of body fat to lean body mass (including water,

bones, muscles, and connective tissues). Having too much
fat tissues is a risk factor for cardiovascular diseases,
diabetes, cancer, and arthritis.

Body composition is influenced by genetics, although it

can be improved by exercise and diet. Height and weight are
genetic.

Elite athletes work hard to achieve a good body composition

for their sport.

Skill Related
Fitness

agility

power

balance

coordination

skill

speed

Reaction time

Agility
Agility: the ability to change the position of the body quickly
and to control the movement of the whole body.
Agility means changing direction at speed.
Gymnasts require agility when performing floor work exercises
such as somersaults and flic flacs.
A rugby player requires agility to dodge a defender.

Balance
Balance: the ability to retain the center of mass(gravity) of the
body above the base of support with reference to static
(stationary), or dynamic (changing) conditions of movement,
shape and orientation.
There are two different types of balance STATIC and
DYNAMIC.

Coordination
Coordination: the ability to use two or more body parts
together.
Racket games require good hand-eye coordination in order to
strike the ball or shuttle correctly
In football there are several types of coordination;
Hand-eye coordination for the goalkeeper to catch a shot at
goal or catch or punch the ball when under pressure.

Coordination
Foot-eye coordination needed to strike the ball to pass,
shoot or control it.
Head-eye coordination needed to strike the ball with the head
in order to clear a corner or to aim at the target to score.
At other times players may need chest-eye or thigh-eye
coordination to control the ball, so coordination is a high
priority skill.

Power
Power: the ability to undertake strength performance quickly.
Power = strength X speed
Power increases as a result of an increase in strength or
speed.
Examples of power include, driving off the sprinting starting
blocks, throwing a javelin and a football throw in.

Reaction Time

Reaction Time: the time between the presentation of a

stimulus and the onset of movement.
For example, the time between the trigger being pulled, the
gun firing and the athletes starting to run.
In a game of badminton or football the player has to react to
each type of shot.

Speed
Speed: the differential rate at which an individual is able to
perform a movement or cover a distance in a period of time.
Speed includes:
Leg speed, eg. Usain Bolt
Hand speed, eg, boxer Joe Calzaghe
Speed of thought, eg, Tennis atar Rafael Nadal.

In addition to improving quality of life, healthrelated fitness

increases muscle tone and strength;
decreases susceptibility to injuries and illness;
improves bone mineral density;
reduces risk of osteoporosis;
improves posture;
increases efficiency of the respiratory and circulatory
systems;
decreases risk of cardiovascular disease and stroke;
improves blood pressure;
decreases risk of diabetes and some cancers;
improves self-esteem and self-confidence;
decreases body fat and improves metabolism; and
increases energy level and academic achievement.