INDIVIDUAL

ASSIGNMENT
PROFESSIONAL ACTIVITY (TRACK & FIELD)
SPS147

MR. NAGOOR MEERA BIN ABDULLAH

FITNESS: HEALTH-RELATED
FITNESS AND MOTOR SKILLS
RELATED FITNESS

MOHAMMAD HAAFIZ BIN MOHAMMAD ARIS

2014664988
TABLE OF CONTENT

1. Introduction

2. Health Related Fitness

- Cardiovascular Fitness
- Strength
- Flexibility
- Muscular Endurance
- Body Composition

3. Motor Skills Related Fitness

- Agility
- Balance
- Coordination
- Speed
- Power
- Reaction Time

4. Reference
1. INTRODUCTION

Outside Magazine crowned triathlete Mark Allen the fittest man on earth
(http://web.outsidemag.com/magazine/0297/9702fefit.html). Lets just assume for a
moment that this famous six-time winner of the IronMan Triathlon is the fittest of the
fit, then what title do we bestow on the decathlete Simon Poelman
(http://www.decathlon2000.ee/english/legends/poelman.htm) who also possesses
incredible endurance and stamina, yet crushes Mr. Allen in any comparison that
includes strength, power, speed, and coordination?

According to the The United States Department of Health and Human Services
(USDHHS), physical fitness is defined as "a set of attributes that people have or
achieve that relates to the ability to perform physical activity". Physical fitness is
divided into five health- and six skill-related components. Skill-related fitness
enhances ones performance in athletic or sports events. Health-related fitness is the
ability to become and stay physically healthy.

In easy saying, fitness means being in good physical condition or being healthy.
Fitness means having more energy and better sleep patterns. A person who is fit is
also able to carry out tasks more easily. Fitness may help prevent certain diseases
such as high blood pressure, diabetes, stroke, cancer, and heart disease. If you already
have one of these diseases, you may be able to better control it if you are fit.
2. HEALTH-RELATED FITNESS

The definition of health-related fitness involves exercise activities that we do in order

to try to improve our physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and
body composition. An example of health-related fitness is aerobic exercises we do to
improve cardiovascular endurance.

The components of Health related fitness are a basis from which to measure our
general wellbeing. It is the aim of exercise to improve our capabilities in each of these
areas. Different sports will be more demanding in some, and less demanding in others,
but athletes usually strive to achieve a reasonable level of health fitness in each area.

There are five health related components of fitness. These are Cardiovascular Fitness
(Aerobic Fitness), Strength, Flexibility, Muscular Endurance, and Body Composition.

Unless we are focusing on perfecting our body performance for a particularly

demanding sport, a balanced level of achievement in each of these fitness components
should be our goal. Our fitness program should include activities and exercises that
promote each of these health related fitness components.

a. Cardiovascular Fitness

This is also sometimes known as stamina and is the ability of our body to
continuously provide enough energy to sustain submaximal levels of exercise. To
do this the circulatory and respiratory systems must work together efficiently to
provide the working muscles with enough Oxygen to enable aerobic metabolism.

This type of fitness has enormous benefits to our lifestyle as it allows us to be

active throughout the day, for example walking to the shops, climbing stairs or
running to catch a bus. It also allows us to get involved in sports and leisure
pursuits.
 If we have good cardiovascular fitness then our health is also good as it helps
with:

Fat metabolism
Improved delivery of Oxygen
Faster removal of waste products
Decreased levels of stress

b. Strength

Strength is vitally important, not only in sports but in day-to-day life. We need to
be strong to perform certain tasks, such as lifting heavy bags or using our legs to
stand up from a chair. Strength is defined as the ability of a muscle to exert a
force to overcome a resistance.

Strength is important for our health as it enables us to :

Avoid injuries
Maintain good posture
Remain independent (in older age)

c. Flexibility

Flexibility is the movement available at our joints, usually controlled by the

length of our muscles. This is often thought to be less important than strength, or
cardiovascular fitness. However, if we are not flexible our movement decreases
and joints become stiff. Flexibility in sports allows us to perform certain skills
more efficiently, for example a gymnast, dancer or diver must be highly flexible,
but it is also important in other sports to aid performance and decrease the risk of
injury.
 In daily activities we must be flexible to reach for something in a cupboard, or
off the floor. It also helps:

Prevent injuries
Improve posture
Reduce low back pain
Maintain healthy joints
Improve balance during movement

d. Muscular Endurance

Muscular endurance, unlike strength, is the ability of a muscle to make repeated

contractions over a period of time. This is used in day-to-day life in activities
such as climbing stairs, digging the garden and cleaning. Muscular endurance is
also important in sports, such as football (repeated running and kicking), tennis
(repeated swinging of the arm to hit the ball) and swimming (repeating the
stroke).

e. Body Composition

Body composition is the amount of muscle, fat, bone, cartilage etc that makes up
our bodies. In terms of health, fat is the main point of interest and everything else
is termed lean body tissue. The amount of fat we carry varies from person to
person and healthy averages vary with gender and age. A healthy amount of fat
for a man is between 15&18% and for women is higher at 20-25%. It is
important to maintain a healthy percentage of body fat because:

Excess body fat can contribute to developing a number of health problems

such as heart disease and diabetes
Places strain on the joints, muscles and bones, increasing the risk of injury
3. MOTOR SKILLS RELATED FITNESS

The six components of motor skills related to fitness are agility, balance,
coordination, power, reaction time and speed, according to Glencoe/McGraw-Hill
Education. A motor skill is associated with muscle activity. You carry out motor skills
when your brain, nervous system and muscles work in concert to move parts of your
body in large or small manoeuvres. Motor skills improve with practice and all six
components determine your level of athletic ability. A well-rounded athlete works to
improve each of the six equally.

a. Agility

Agility is the capacity to change course, controlling the direction and position of
your body while maintaining your momentum. Changing course while sprinting
to hit a tennis ball is an example of agility. Sports coach Brian Mackenzie offers
a simple zig-zag run to test agility.

b. Balance

Balance is the ability to stabilize your body, whether standing still or

maintaining motion. Ice-skating, skiing and bicycle riding are balance exercises.
There are two types of balance static and dynamic. Static balance refers to
remaining upright while staying still, standing on one leg, for example. Dynamic
balance deals with stability in motion. Test your balance by holding a stationary
position as long as you can, without wobbling, after moving around.

c. Coordination

Coordination describes the synchronization of your senses and your body parts
in a way that enhances motor skills. Volleying a table tennis ball is an example
of hand-eye coordination. A variety of tests measure coordination, including
juggling or hitting a ball.
d. Speed

Speed is the facility to move your body swiftly. Speed is usually associated with
running, but other exercises, like throwing or kicking a ball, depend on moving
your arms or legs rapidly. Some athletic coaches measure speed with a 40-yard
dash.

e. Power

Power is a combination of speed and muscular force. A football linebacker uses

power to blast through a line of men. A gymnast uses power during a
performance on the rings and uneven bars. Measure your power by throwing a
heavy object or lifting weights.

f. Reaction Time

Reaction time measures how swiftly you interpret and then react to expected and
unexpected events happening around you. An example of reaction time to an
expected event is the interim between hearing the starters pistol and beginning
to run. Your reaction time to unexpected events, such as a bicycle crash just
ahead of you in a race, relies on how quickly you can make sense of the event
and come to a decision about how to react to it.
REFERENCES

http://www.myfitnessroad.com/definition-of-health-related-fitness.html

http://www.teachpe.com/fitness/health.php

http://w3.lphs.org/academics/dept/pe/documents/skill-related_fitness_components.pdf

Concepts of Health-Related Fitness 1st Edition by Adams Thomas M (Author)