What is Fitness ?

Fitness is far more than simply exercising on a consistent basis. Fitness has a variety of

components and there are many ways it can be measured. With a solid understanding of

this topic, individuals can address those aspects of their life that directly impact fitness.

Definition of Fitness

According to the Centers for Disease Control and Prevention (CDC), physical fitness is

defined as 'the ability to carry out daily tasks with vigor and alertness, without undue

fatigue, and with ample energy to enjoy leisure-time pursuits and respond to

emergencies.' Based on this definition, fitness involves everything from getting out of bed

to hiking to performing CPR.

In order to complete all of these tasks, one must consistently address their fitness levels.

This requires proper conditioning through both structured exercise and leisurely

activities.

Components of Fitness

Depending on the source, the components of fitness vary considerably. Below are

common components:

Cardiorespiratory endurance - typically measured by how long or fast a person

can perform an activity and how this impacts measurements such as heart rate and

oxygen consumption.

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 Muscular endurance - typically measured by how many repetitions of an

exercise a person can perform. Common tests involve push-ups and sit ups.

Muscular strength - typically measured by how much weight can be moved in

relation to repetitions. Exercises involving multiple joints and muscle groups such

as squats or bench press are often used.

Muscular power - typically measured by how much force can be generated

during a given activity. Advanced equipment used by biomechanic are often

needed to measure muscular power.

Flexibility - typically measured by how far a muscle group can be stretched or

joint can be moved. The most common tests involve the hamstrings and

shoulders.

Balance - typically measured by how long a particular position can be held with

or without some type of activity being performed. Simple tests such as standing

on one leg can be used to assess balance. More advanced tests may involve

standing on an unsteady object while trying to catch a ball.

Speed - typically measured by how quickly an individual can move from one

point to another. The 40-yard dash is often used to assess speed.

Body composition - this is the amount of fat on the body versus other tissues such

as muscle, bones and skin. Measured using a variety of tests and devices. Simple

tests using mathematical equations or calipers are common and inexpensive. More

advanced tests such as underwater weighing are far less common and much more

expensive.

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In many cases, endurance and strength are the components used to assess fitness. But

utilizing the other components offer a more complete picture of overall fitness, along

with health and athleticism.

Definition of Speed

Speed is the ability to move quickly across the ground or move limbs rapidly to grab or

throw.

Speed is not just how fast someone can run (or cycle, swim etc.), but is dependent on

their acceleration (how quickly they can accelerate from a stationary position), maximal

speed of movement, and also speed maintenance (minimizing deceleration). Movement

speed requires good strength and power, but also too much body weight and air resistance

can act to slow the person down. In addition to a high proportion of fast twitch muscle

fibers, it is vital to have efficient mechanics of movement to optimize the muscle power

for the most economical movement technique.

How to develop speed?

The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at

maximum speed. The stimulation, excitation and correct firing order of the motor units,

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composed of a motor nerve which is the Neuron and the group of muscles that it supplies, makes

it possible for high frequency movements to occur. The whole process is not very clear but the

complex coordination and timing of the motor units and muscles most certainly must be rehearsed

at high speeds to implant the correct patterns.

Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride

length can be improved by developing muscular strength, power, strength endurance and running

technique. The development of speed is highly specific and to achieve it we should ensure that:

1. Sprint train twice per week, minimum.

2. Run 10 sprints, varying from 10 to 50 yards (9-46 meters).

3. Time your sprints twice per month (record and chart all times).

4. Sprint all year round. In bad weather, run the 20-yard (18-meter) dash for time indoors.

5. Use video analysis. It can be extremely valuable!

6. Perform flexibility training six times per week (see chapter 14). To improve speed, you

must stretch correctly.

7. Perform plyometrics twice per week, minimum.

8. Parallel squat. If you squat but dont go parallel, you will not improve speed

maximally. You must squat to parallel, no exceptions.

9. Perform the straight-leg deadlift to strengthen and stretch the glutes and hamstrings at

the same time.

10. Practice power cleans to develop an explosive start.

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 Speed Tests

The purpose of this test is to determine acceleration, maximum running speed and speed

endurance, depending on the distance run.

The Equipment required measuring tape or marked track, stopwatch or timing gates, cone

markers.

The test involves running a single maximum sprint over a set distance, with time recorded.

After a standardized warm up, the test is conducted over a certain distance, such as 10, 20, 40

and/or 50 meters or yards, depending on the sport and what you are trying to measure. The

starting position should be standardized, starting from a stationary position with a foot behind

the starting line, with no rocking movements. If you have the equipment (e.g. timing gates),

you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run,

and then acceleration and peak velocity can

also be determined. It is usual to give the athletes an adequate warm-up and practice first, and

some encouragement to continue running hard past the finish line.

Definition of Muscular Endurance

Muscular endurance is the ability to repeat a series of muscle contractions without

fatiguing.

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 Muscle endurance is different from cardiovascular endurance because it involves the

muscle fatiguing rather than a limitation in the amount of oxygen being supplied or

utilized by the muscles.

How to develop Muscular endurance?

To improve muscular endurance you must repeatedly work and contract the muscle

groups you aim to develop.

Circuit Training involves body weight exercise such as sit-ups, press-ups, and squat

thrusts. Circuit training can be adapted to a specific activity; for example, badminton

lunges and basketball chest passes.

Weight room Training involves loading the muscles with exercises like bench presses and

leg extension. These could be part of a weight room circuit. Use low weights around 50%

of your maximum lift. The lifts should be repeated many times, at moderate speed.

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Muscular Endurance Test

There are many ways on how to put your muscular endurance on a test such as :

i) Bench Press Max Reps

In a set weight maximum bench press test, the subject performs as many bench presses as

they can at a particular weight.

ii) Abdominal

Endurance Test

This is a general

description of a sit-

up test to measure

abdominal muscle endurance (also called curl up or crunch test). The procedures and

technique for this test can vary depending on which specific test you are performing. See

the procedures section for links to instructions for the specific abdominal endurance tests.

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 Conclusion

Speed training is an important part of an overall strategy to improve running performance.

Short- and long-distance regimens benefit from intervals of speed and tempo runs, asserts

running coach Hal Higdon in his book "Run Fast: How to Beat Your Best Time Every Time."

Exercisers seeking improved fitness levels and weight loss also benefit from speed training.

Muscular endurance is one of the main fitness components, important for success in many

sports. Muscle endurance plays a very important role in sports such as rowing. In many other

sports, including field team sports, good muscle endurance is also an important part of the

overall fitness profile.

Reference

1.http://www.topendsports.com/testing/tests/sprint.htm

2.http://www.humankinetics.com/excerpts/excerpts/ten-tips-to-help-improve-your-speed

3.http://www.topendsports.com/fitness/speed.htm

4.http://www.topendsports.com/fitness/muscle-endurance.htm

5.http://www.bbc.co.uk/bitesize/standard/pe/the_body/training_and_effects/revision/5/

6.http://www.topendsports.com/testing/strength-tests.htm