HEALTH

RELATED
COMPONENTS
 To carry out daily activities without being physically
overwhelmed, a minimal level of fitness is required. To
perform daily activities without fatigue, it is necessary
to maintain health in five areas: cardiorespiratory
endurance, muscular strength and endurance, flexibility,
and body composition. These five areas are called the
components of health-related fitness. Development of
these areas will improve your quality of life, reduce your
risk of chronic disease, and optimize your health and
well-being. Each of these 5 areas will be explored in
depth later. Below is a brief description of each .
1. Cardiorespiratory endurance
is the ability to carry out prolonged,
large muscle, dynamic movements at a
moderate to high level of intensity. This
relates to your heart’s ability to pump
blood and your lungs’ ability to take in
oxygen.
2. Muscular
strength is the ability
of the muscles to exert
force over a single or
maximal effort.
3. Muscular
endurance is the
ability to exert a force
over a period of time or
repetitions
.
4. Flexibility is the
ability to move your
joints through a full
range of motion.
5. Body
Composition is the
relative amount of fat
mass to fat-free mass.
SKILL RELATED
COMPONENTS
 Skill-related fitness refers to abilities that help you learn athletic
skills. There are 6 skill-related fitness components: agility, speed,
balance, coordination, power, and reaction time. If you have highly
developed skill-related fitness abilities, you’re more likely to have an
easier time mastering different athletic skills. Typically, you would focus
on strengthening these skills when training for a specific athletic event or
sport rather than when you want to improve your overall physical health.
 Skill-related fitness only has an indirect connection with a person’s
overall health.
 On the other hand, people more often use the components of health-
related fitness (cardiorespiratory endurance, muscular strength,
muscular endurance, flexibility, and body composition) to evaluate
someone’s overall health and fitness level.
 Agility- is your ability to move your body quickly and easily. This also
includes your ability to change directions and still maintain your balance,
such as when you’re running. Some sports that often require you to have
high levels of agility include football, soccer, basketball, and volleyball.
 Examples of agility:
 Stepping aside quickly to avoid running into someone
 Quickly maneuvering a snowboard or surfboard to avoid an obstacle
 Stopping and changing directions to avoid getting the ball stolen from you

 Exercises to improve agility:

 Zigzag cones: Place 10 or more cones in a zigzag pattern about 3 feet (0.9 m) apart. Quickly
weave between the cones moving from side to side. Do 3 repetitions.[3]
 High knees ladder drill: Using an agility ladder, run with high knees through the ladder so that
you touch each ladder space. Repeat for 3 sets.
 Box jumps: Stand in front of a box that’s around 18 in (45.7 cm) tall and jump onto it, landing
on both feet. Jump back down, then immediately jump back up. Do 3 sets of 10 reps .
  Speed
Speed is your ability to move fast and perform a certain movement
in a short amount of time. There are many kinds of speed you might
focus on depending on what sport you play or what activity you want to
do, such as running speed, swimming speed, and hand or foot speed.

 Examples of speed:
 Running fast to catch a baseball.
 Swinging a tennis racket quickly to hit the ball.
 Jumping up quickly to hit the basketball during tipoff.
 Exercises to improve speed:
 Strength training: In order to be fast, you need to build up the muscles in your arms, calves,
ankles, and hips. Do burpees, squat jumps, and weight-lifting to strengthen these muscle groups.
 Sprinting: Run as fast as you can for a short interval, rest until your heart rate goes back down,
then repeat. Intervals can range anywhere from 40 to 400 m (131 to 1,312 ft) depending on your
goal.
  Balance
Having good balance means being able to maintain your center of
gravity when moving or standing still. This is also your ability to exert
control over the various parts of your body and their movements.
Balance is key not only in sports but also in everyday life, such as
when you walk or sit. It’s also an important skill for older people to
• Examples of balance: maintain to prevent falls.
 Being able to walk in a straight line without veering to the side
 Standing up from sitting in a chair without using your hands for support
 Landing on both feet after jumping
• Exercises to improve balance:
 Yoga: Doing yoga improves your balance by having you hold certain poses for extended periods
of time. Yoga also improves your flexibility, which is crucial in strengthening balance.
 Lunges: When you do lunges, it’s important to concentrate on maintaining your center of gravity to
avoid falling forward or to the side. Lunges will improve your balance by strengthening your hip
flexors and abdominal muscles.
• Single leg balance: Stand on one leg and raise your opposite arm above your head. Hold this position
for as long as you can, rest, then repeat. Tighten your core to improve your balance.
  Coordination
This is your ability to pull off multiple maneuvers at once. This includes
hand-eye coordination, or the ability to do activities that require you to use
your hands and eyes simultaneously. This skill is important in a lot of sports
where you usually have to coordinate running, catching, throwing, and
other movements all at once.
 Examples of coordination:
 Catching a frisbee while running
 Dribbling a ball while moving
 Jumping and hitting a ball
 Exercises to improve coordination:
 Playing catch: To help strengthen your hand-eye coordination, grab a friend or family member
and take turns throwing and catching a ball. Or if you’re alone, practice catching by throwing a
ball against a wall.
 Jump rope: Doing jump rope is a good exercise to improve the coordination between your
eyes, hands, and feet.
 Juggling: For a more fun and unique exercise, try your hand at juggling things like balls or
scarves to improve your hand-eye coordination.
  Power
This is the amount of force your body is able to exert when you perform a
certain movement. Many people think of power as a combination of strength
and speed since it’s usually defined within fitness as the ability to overcome
resistance in the shortest amount of time.

 Examples of power:
 Doing the shot put in track and field
 Jumping vertically to hit a volleyball
 Throwing a baseball at a high speed
 Exercises to improve power:
 Kettlebell swings: Performing kettlebell swings builds power in your hips and upper body by
combining strength training with a fast and explosive movement.
 Jump squats: When you do jump squats, you’re building up lots of muscle and strength in your lower
body. This exercise helps train your legs to distribute power through the rest of your body when you
jump up.
 Weight training: Lift dumbbells, use weight machines, or add weights when you do things like
squats, burpees, or pushups to create resistance and increase your power.
  Reaction time
Your reaction time is the amount of time it takes for your body to
recognize an outside stimulus and react to it through some kind of
movement. This is an important skill to develop not only for sports but also
for everyday occurrences. For example, you need a short reaction time to
move your foot from the accelerator to the brake pedal in your car when
another car suddenly stops in front of you to prevent an accident
 Examples of reaction time:
 Catching a ball when someone throws it to you suddenly
 Swerving out of the way when something suddenly appears in your path
 Sprinting as soon as you hear the start pistol in a race
 Exercises to improve reaction time:
 Goal-keeping: Stand in front of a soccer goal and have others try to kick or roll a ball into the goal. React
quickly to stop the ball from going into the goal.
 Ball drop: Have someone drop a ball at shoulder height. Your job is to catch the ball after it bounces once on
the floor but before it can bounce a second time.
 Video games: While this might not be what you consider to be a standard form of exercise, playing video
games that involve a lot of action or puzzles that require you to think quickly can help you improve your reaction
time.
THANK YOU!