Selected Components

Fitness is about more than just exercising consistently. Fitness has many components
and there are many ways to measure it. With a strong understanding of this topic, individuals
can deal with aspects of their lives that directly affect fitness. Meanwhile, fitness includes
mental, emotional, spiritual and social fitness as well as physical fitness or the term of
wellness often used to mean same thing.
Physical fitness is defined as 'the ability to perform daily tasks with enthusiasm and
vigilance, without unnecessary fatigue, and with sufficient energy to enjoy leisure activities
and respond to emergencies. In other words, doing daily activities with the least effort
possible. When defining physical fitness, it may be best to describe two types of physical
fitness which is health- related and skill-related.
The first type of physical fitness is health- related involves the exercise you do to try
to improve your physical health and stay healthy, especially in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and body
composition. Cardiovascular endurance also known as cardiorespiratory endurance or aerobic
fitness. It is the ability to do full body workouts for a long time. It requires strong heart,
healthy lungs, and clean blood vessels to supply oxygen to the body. Activities to increase
fitness in this area include running such as football because footballer have to run around the
field and pass the ball.
For muscular endurance in football, the ability to use the muscles, which are attached
to the bone, is huge times without fatigue. People who have good muscle endurance tend to
have better posture, have fewer back problems, and are more able to withstand fatigue than
those who lack muscle endurance. Training for muscular endurance should be performed
with light weights and many repetitions. For example, push up and sit-ups. The muscular
endurance is very important to the game and is like strength; may be more important than all
strength.
Flexibility for football, the ability to fully utilize your joints. Stretching before and
after activities will help increase flexibility. A warm-up that includes dynamic stretching
allows the muscles to warm up and get prepared for the physical activity that they are about
to perform. The calf, or gastrocnemius, muscle runs along the back of your lower leg and is in
constant use while running up and down the soccer field. And also butterfly stretch is a great
stretch for soccer players that works to stretch several muscles in the thigh and groin area.
Last but not least, muscular strength for football. Football players have to focus on
building strength in every muscle, so the ideal workout regimen will have very
specific exercises that will hit all of those muscles. Good max strength is important for
tackling, shielding, and hold off the opponent. Even more important, the max strength also
forms the foundation of your speed and power.
Body composition is the percentage of body weight that is fat compared to other body
tissue, such as bone and muscle also relevant in the preparation of players for
competitive performance. A football athlete’s body composition is of particular importance
for performance. It has been suggested that an increase in body mass or height is associated
with increased playing time as well as greater rates of pay (Norton & Olds, 2001). For
example, some research has shown variations in estimated body fat and body mass across
playing positions with the highest values generally found in goalkeepers. Idea body fat
percentage male football player 6-18% and for female is 13-18%.
The second type of physical fitness is skill-related involves skills that will enhance
one’s performance in athletic or sports events. This type can be divided by six categories
which are agility, balance, coordination, power, reaction time and speed. But in football, the
selected components are speed, power and agility. From the speed aspect, the ability to move
your body or body parts quickly. Many sports rely on speed to gain an advantage over their
opponents. For example, a football player who runs to defense to receive a pass. The
goalkeepers had little bit lesser speed than defenders, midfielders & attackers.
Next, power. It is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and muscular strength.
For example, fullbacks in football muscling their way through other players and speeding to
advance the ball and when kicking the ball they need the power to pass the ball in short
period. Normally coaches trained them from the lower load exercise to the higher load
exercise (Haff & Nimphius, 2012).
Other than that, agility is the ability to move and change directions quickly. For
example, football players possess good agility. Agility helps a player’s ability to get and hold
onto the ball. Goalkeepers have good agility but not as good as defenders. Defender will find
it very tough to keep up with opponent, when not improve their skill. But goalkeepers
have to agile because to move quickly when ball is moving around the box to keep the
ball not get into the box.
References
Amarikwa, Q. (2016, August 22). The Importance of Agility in Soccer. Retrieved from Perfect Soccer:
https://www.perfectsoccerskills.com/blogs/news/the-importance-of-agility-in-soccer

Laura Williams, M. A.-C. (2020, April 30). The 5 Health-Related Components of Fitness. Retrieved
from verywellfit: hthttps://www.verywellfit.com/the-components-of-fitness-4154074

Oliver, R. A. (2015, April 1). FOOTBALL PLAYER BODY COMPOSITION: IMPORTANCE OF MONITORING
FOR PERFORMANCE AND HEALTH. Retrieved from Gatorade Sport Scince Institute:
https://www.gssiweb.org/sports-science-exchange/article/sse-145-football-player-body-
composition-importance-of-monitoring-for-performance-and-health

Quinn, E. (2020, January 25). 10 Stretching Exercises for Soccer Players. Retrieved from VeryWellFit:
https://www.verywellfit.com/best-stretching-exercises-for-soccer-3120653

Vishaw GAURAV, A. S. (2015, 11 14). Comparison of selected physical fitness components among
male football players of different playing positions. Retrieved from DergiPark:
https://dergipark.org.tr/en/pub/tsed/issue/21508/230715

(Oliver, 2015)