Lorcan medical collage

Physical fitness group assignment

Health and skill related components of fitness and principles

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Submitted date:Nov10,2o24
 TABLE OF CONTENT

1. HEALTH RELATED FITNESS

1.1 Definition Of Health Related Fitness

1.2 Key Components Of Health Realted Fitness
1.2.1 Cardiovascular Endurance
1.2.2 Muscle Strength
1.2.3 Muscle Endurance
1.2.4 Flexibility
1.2.5 Body Composition
1.3 Importance of Health Related Fitness
1.4 Skills To Improve Our Health Related Fitness
•Picture Description Of Health Related Fitness
2. SKILL- RELATED COMPONENTS
2.1 Defintion of Skill- Related Component
2.2 Key Of Skill Realted Components
2.2.1 Agility
2.2.2 Balance
2.2.3 Coordination
2.2.4 Power
2.2.5 Reaction Time
2.2.6. Speed
3. EXERCISE PRESCRIPTION PRINCIPLES
• Type
• Intensity
• Duration
• Frequency
• Volume
 Introduction:

in this topic ,we will see the health related fitness

components and skill related fitness components. We will
discuss about cardiovascular endurance , muscular
strength , Flexibility, and some other health related fitness
components with their full meaning importance and
examples. And we will also discuss about skill related
fitness components such as agility, balance , coordination
etc with their importances and examples. And we will also
try to understand with their picture descriptions.

And the other related topic here, is the exercise

prescription principles, Like the FITTP includes
(Frequency, Intensity, Time ,Type and
progression)Principles with detail their detail information.

So that we will be able to know and use the regular

physical activities, the skills and stay healthy and skilled.
Health related component
"Health related fitness" refers to the components of physical fitness that
are directly related to your overall health and well-being. It's about more
than just looking good or performing well in sports; it's about enhancing
your quality of life and reducing your risk of chronic diseases.

Health-related fitness (HRF) is theoretically defined as a

multidimensional construct containing the components cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility and body
composition.
Health-related fitness is a combination of five components that can help
improve your quality of life, reduce your risk of chronic disease, and
optimise your health:

Here are the key components of health-related fitness:

• Cardiovascular Endurance: This refers to the ability of your heart,

lungs, and blood vessels to deliver oxygen to your working muscles
during sustained physical activity. Activities like running, swimming,
cycling, and The ability to take in oxygen and deliver it throughout the
body

The endurance of the cardiovascular system

A well-balanced exercise program should include activities that address
all of these components. For example, aerobic activities can help with
cardiorespiratory endurance and body composition, while
muscle-strengthening activities can help with muscular strength and
endurance.
Examples of cardiovascular endurance activities include: Swimming,
riding a bike, dancing, jogging, walking, jumping rope, climbing stairs
Muscular strength: is the maximum amount of force a muscle or group
of muscles can generate, regardless of how long it takes. It's the amount
of weight you can lift or the force you can exert on an object. Muscular
strength is important for many reasons, including:
Daily activities: It helps you move, lift things, and do other day-to-day
activities.
Injury prevention: It can help reduce the risk of injury.
Bone health: It can help prevent osteoporosis, a chronic bone disease
that reduces bone density and quality
Performance: It can help enhance performance in athletes.
You can measure muscular strength with a one-repetition maximum
(1RM) test. In this test, you perform one repetition of an exercise to see
how much weight you can lift. The bench press is usually used for
upper-body strength, and the leg press is usually used for lower-body
strength.
 To improve your muscular strength, you can:
Design a workout program that you enjoy

 Start slowly and gradually increase the intensity and duration of your
work outs

 Use proper form and technique

 Give yourself time to rest between sets

 Allow for one day of recovery between working different muscle
groups Examples of exercises that develop muscular strength and
power include resistance training, such as weightlifting, body weight
exercises, and resistance band exercises. Running, cycling, and
climbing hills are also options.
• Muscular Strength: This is the ability of your muscles to exert force
against resistance. It's important for everyday activities like carrying
groceries, lifting objects, and maintaining good posture. Strength training
with weights, resistance bands, or body weight exercises improves
muscular strength.
Muscular Endurance: This is the ability of your muscles to perform
repeated contractions over an extended period. It helps with activities
like climbing stairs, gardening, and playing with children. Activities like
push-ups, squats, and rowing build muscular endurance
• Flexibility: This is the range of motion in your joints. Good flexibility
helps prevent injuries, improves posture, and makes daily activities easier.
Stretching, yoga, and Pilates improve flexibility.
Flexibility is the ability of a joint or series of joints to move through an
unrestricted, pain free range of motion. Although flexibility varies widely
from person to person, minimum ranges are necessary for maintaining
joint and total body health.
Flexibility exercises are activities that improve the range of motion and
elasticity of your joints and muscles. They can help you move more easily,
and can also help with stress reduction and overall well-being. Some
examples of flexibility exercises include: stretching, yoga, pilates, and tai
chi.
There are many examples of flexibility, including:
Flexibility exercises
These exercises stretch muscles and improve joint range of motion.
Some examples include:
Static stretching: Stretching muscles without movement
Ballistic stretching: Gently bouncing in and out of a stretched position
Dynamic stretching: Moving muscles through their full range of motion
Passive stretching: Holding a position or pose with gravity or by hand
Yoga:
An ancient physical and mental activity that focuses on improving flexibility,
strength, and breathing
Here are some tips for safe stretching:
● Warm up your muscles before stretching
● Stretch slowly and smoothly
● Breathe normally
● Keep your joints slightly bent
● Expect to feel tension, but not pain
Some benefits of flexibility exercises include:
● Improved athletic performance
● Increased mobility
● Balanced body
● Increased blood flow
● Decreased risk of injury
● Decreased stress and anxiety
● Decreased blood pressure
● Reduced muscle soreness

• Body Composition: This refers to the ratio of lean body mass (muscle,
bone, and water) to body fat. A healthy body composition reduces your
risk of chronic diseases such as heart disease, diabetes, and some types
of cancer. A balanced diet and regular exercise help improve body
composition.

Why is health-related fitness important?

• Reduces risk of chronic diseases: Regular physical activity and a healthy

body composition help prevent heart disease, stroke, diabetes, some
types of cancer, and other chronic diseases.
• Improves mental health: Exercise can help reduce stress, anxiety, and
depression.
• Boosts energy levels: Regular exercise helps improve your overall
energy levels.
• Improves sleep quality: Exercise can help you fall asleep faster and
sleep more soundly.
• Enhances cognitive function: Regular physical activity can help improve
memory, attention, and learning
• Increases lifespan: People who are physically active tend to live longer,
healthier lives.

How to improve your health-related fitness:

• Engage in regular physical activity: Aim for at least 150 minutes of

moderate-intensity aerobic activity or 75 minutes of vigorous-intensity
aerobic activity per week.
• Incorporate strength training: Aim to do strength training exercises that
work all major muscle groups at least two days a week.
• Stretch regularly: Stretch for at least 10 minutes each day.
• Eat a healthy diet: Focus on fruits, vegetables, whole grains, and lean
protein.
• Get enough sleep: Aim for 7-8 hours of sleep per night.
• Manage stress: Find healthy ways to manage stress, such as exercise,
meditation, or spending time in nature.

By prioritizing health-related fitness, you can make a significant positive

impact on your overall health and well-being.
Skill-related component

Skill-related fitness components are the physical abilities that contribute to

your proficiency in sports and other activities that require coordination,
precision, and reaction time. While they may not directly impact your
overall health like health-related fitness components, they are crucial for
optimal performance and enjoyment in many activities.

Here are the key skill-related fitness components:

1. Agility:
is the ability to rapidly change body direction, accelerate, or decelerate.
It is influenced by balance, strength, coordination, and skill level. Agility
can be improved by first developing an adequate base of strength and
conditioning that is appropriate for the difficulty level of the athlete. It's a
combination of movement and reaction, and is influenced by factors like
balance, strength, coordination, and skill level.
Agility is important for athletes in many sports, such as basketball and
soccer, where there are frequent changes in direction, starts and stops,
and split-second decisions. Agility exercises can help athletes improve
their reaction time and operate at peak performance. They can also help
build the strength of the musculoskeletal system, which can lead to
shorter recovery times after a workout.
Some agility tests include: The agility shuttle 5-10-5, The lane agility drill
for basketball, The shuttle cross pick-up for hockey, and The arrowhead
drill for soccer.
Which Sports Benefit from Agility Training Exercises?

● Football players.
● Soccer players.
● Baseball players.
● Softball players.
● Tennis players.
● Volleyball players.
● Basketball players.
 ● Hockey players

2. Balance:
The ability to maintain an upright position and distribute weight evenly.
There are two types of balance: static balance, which is maintaining
equilibrium while stationary, and dynamic balance, which is maintaining
equilibrium while moving.
3. Coordination:

The ability to move two or more parts of the body smoothly and
efficiently. Coordination involves integrating sensory information with
motor output to perform tasks accurately and efficiently.
Balance and coordination are important skills that can be improved
through practice and training. They are interrelated components of
athleticism that contribute to an athlete's ability to move efficiently and
respond quickly to stimuli.
Balance and coordination can decline naturally with age due to loss of
muscle mass and strength, decreased joint mobility, and changes in the
sensory systems. The cerebellum, located at the back of the skull, is the
main part of the brain that controls balance.
4. Power:
• Definition: The ability to exert maximum force in a short period of time.
• Importance: Important for sports like sprinting, jumping, and throwing,
where explosive movements are required.
• Activities to improve: Plyometrics, weightlifting, and exercises that
involve rapid, forceful movements.
5. Reaction Time:

• Definition: The time it takes to respond to a stimulus.

• Importance: Key for sports like baseball, tennis, and boxing, where quick
reactions are vital to success.
• Activities to improve: Reaction time drills, video games, and sports-
specific drills that require rapid responses.
6. Speed:
The ability to get faster
These components are essential for demonstrating a variety of motor
skills and movement patterns. They are often required to perform skills
well, such as when a rugby half-back runs one direction and passes in
another.
Different people have different skill-related fitness abilities based on their
age, heredity, and experience. However, practice can improve these
abilities. For example, balance practice can improve your general
balance, and skill practice can improve your performance of specific
skills.
Skill-related Fitness It is associated with athletic competition but should
be considered in the overall fitness of all individuals. These components
are pertaining with the athletic ability of an individual. There are 6
components of physical fitness: balance, coordination, agility, speed ,
power, and reaction time.

Muscular strength: is the maximum amount of force a muscle or group of

muscles can generate, regardless of how long it takes. It's the amount of
weight you can lift or the force you can exert on an object. Muscular
strength is important for many reasons, including:
Daily activities: It helps you move, lift things, and do other day-to-day
activities.
Injury prevention: It can help reduce the risk of injury.
Bone health: It can help prevent osteoporosis, a chronic bone disease
that reduces bone density and quality
Performance: It can help enhance performance in athletes.
You can measure muscular strength with a one-repetition maximum
(1RM) test. In this test, you perform one repetition of an exercise to see
how much weight you can lift. The bench press is usually used for
upper-body strength, and the leg press is usually used for lower-body
strength.
 To improve your muscular strength, you can:
Design a workout program that you enjoy
 Start slowly and gradually increase the intensity and duration of your
workouts
 Use proper form and technique
 Give yourself time to rest between sets
 Allow for one day of recovery between working different muscle
groups Examples of exercises that develop muscular strength and
power include resistance training, such as weightlifting, body weight
exercises, and resistance band exercises. Running, cycling, and
climbing hills are also options.
Some principles of exercise prescription include:
FITTP
The FITTP principle is a set of variables that characterize exercise
prescription:
Frequency: How many times a week you exercise
Intensity: How hard the exercise is
Time: The total length of an exercise session
Type: The mode of exercise
Progression: How the exercise is progressed to continue to provide a
training stimulus
Warm-up and cool-down
Warming up and cooling down are essential parts of an exercise
regimen. Warming up helps your body transition from rest to exercise by
increasing your heart rate, stretching your muscles, and improving your
balance and agility.
Exercise prescription is based on 5 principles: type, duration, frequency,
intensity, and volume. Each measure has guidelines for what parameters
denote vigorous, moderate, and low intensity exercise.
Exercise prescription includes the type, intensity, duration, frequency
and progression of physical activity. These five components are
applicable to the development of exercise programs for persons
regardless of age, functional capacity, and presence or absence of CHD
[coronary heart disease] risk factors or CHD.
The principles of exercise prescription are the five components of an
exercise program:
Type: The mode of exercise, such as aerobic, resistance, flexibility, or
balance
Intensity: The level of effort exerted, which can be measured in various
ways, such as percent of maximum heart rate
Duration: The length of each exercise session and the total time spent
exercising per week
Frequency: The number of exercise sessions performed per week

Volume: The total amount of exercise performed in a session or week,

such as total miles run or total sets performed
The FITT-VP principle is a common methodology for exercise
prescription that includes all five components, plus progression.
When developing an exercise prescription, it's important to consider the
individual's functional status, medications, and personal goals. For
example, novice trainers should train each major muscle group at least
twice a week, while experienced trainers can choose a frequency based
on personal preference.
Progression: Start slowly and gradually increase the demand on
your body. This is known as the principle of progressive overload.
Variety: Include different activities in your routine to avoid
boredom.
Recovery: Allow time to recover after exercising.
Diet: Eat a healthy diet.
Plan: Put your plan on paper to help you stay on track.
You can also consider: Building activity into your daily routine and
Trying high-intensity interval training.
Reference
*FITNESS PROFESIONAL HAND
*Physical activity and health books
 NOTHING BUT NET
Group member

1. Abigia Daniel
2. Ayda Asnake
3. Bethlehem Hailay
4. Eldana Abebe
5. Erdole Eristu
6. Hana Alamerew
7. Heldana Dereje
8. Hiba Taha
9. Naomi Alexander
10. Rakeb Temesgen
11. Sumeya Nasir