Summary
Summary components of fitness
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- PEARSON (PEARSON)
Explanation of components of fitness such muscular endurance, agility or power.
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Muscular enduranceMuscular endurance is a muscular fitness, it’s the ability of a muscle or a muscular group to
undergo repeated contractions for an extended period of time while avoiding fatigue. The
greater the muscular endurance the higher the number of repetitions you could complete
and keep on going. Having great muscular endurance is also beneficial for your quality of life
and workouts. A sport muscular endurance is used in running, swimming or also cycling, it’s
typically found in sports that require high stamina to be able to continue a repeated motion
for a long period. Specifically, long distance running is a large requirement of muscular
endurance for marathon runners, this is due to the runner’s body repeating the same
movement repeatedly for a long time. If they don’t have an advanced muscular endurance it
could lead to them having injury or feeling extremely fatigued. An exercise that targets
muscular endurance is completing high volume sets such as doing bench presses, an
example could be doing 3 sets of 8 to 10 reps, then you could enhance it to 2 sets of 25 to
30 reps. Improving muscular endurance involves increasing the total time a muscle is
contracted. One type of method of training that will help with the improvement in muscular
endurance is circuit training, this particular use of circuit training for this component of fitness
would require going from one exercise to another weighted or not with little or no rest at all,
which would allow the muscles to endure the stress of the exercises.
Training methods
For muscular endurance circuit training is very effective, they can be sport specific and offer
a range of different workouts that will hit different one or more components of fitness, this is
effective also for strength and cardiovascular endurance. An example of circuit training is
timed circuit, it’s a type of circuit that involves working a set of certain time for both rest and
exercise. The time you pick can be customised and changed depending on the group of
people or individual. The average time is typically 30 seconds and 10 minutes as a whole.
The circuit can consist of around 8 different stations that include exercises like Bench dips,
Jump rope, calf raises, abdominal crunches and squats. The idea is that doing more
repetitions at a lower weight within a workout circuit will help build up slow-twitch muscle
fibres, which help increase the endurance of muscles. Another method of training is core
stability training, this is where it targets the muscles which are deep within the abdomen
which are connected to the spine, pelvis & shoulders which assist in the maintenance of
good posture and provide the foundation for all arm and leg movements. Exercise within
sessions of core stability can be crunches, plank or hamstring raises. Furthermore medicine
ball training, this training includes firm balls in various sizes from 2 to 110 pounds, it’s found
to be an effective training method for endurance, power and strength. The medicine ball is
designed to be thrown explosively, it can let you move and express force that’s not possible
with dumbbells or any other implement. An exercise you can use this method is medicine
ball slam, stand with feet shoulder-width apart and hold the medicine ball with both hands in
front of your chest. Then hold the ball over your head and then proceed to slam the ball into
the floor between your feet and grab it again after the rebound, you will need to do this with
power and continuously. Also free weights, free weights are weights that aren’t attached to
anything and are free to be picked up such as medicine balls, barbels, dumbbells or
sandbells. Free weights give more inclusive training, it’s also effective because your joints
and muscles are under more weight than usual, making them work harder. You can use free
weight in exercises such as split squat, hip thrust or single arm row. With single arm row
exercise, you could do 2 sets of 8-10 reps on the left side with a 90-sec rest, then change
sides. In addition to this is resistance machines, this training method has a predetermined
range of motion which illustrates you can only lift and lower the weight in the correct way. An
example of workouts on these machines is leg press, seated row or shoulder press machine.
Leg press works on your lower body, specifically quads, hamstrings and glutes. You adjust
comfortably on the machine with ideally 90 degree angle with your knees, select the weight
, you'd feel comfortable doing, place your feet on the leg platform around hip width apart while
holding the handles on the side. Press the platform with your legs until they are fully
extended, without locking your knees and return to your starting position. And then repeat.
The last method of training is low weight and high reps, a type of weightlifting where you lift
lighter weights for more repetitions. An example of this is you could do 15-20 repetitions of a
bicep curl with a light dumbbell rather than a few heavy dumbbells. Lifting lighter weights for
more repetitions will help improve your endurance, so you’ll be able to lift heavier weights for
longer periods of time.
The most effective training method
The most appropriate training method for participation in sports or exercise that has the
component fitness for muscular endurance is circuit training. An advantage of circuit training
is how versatile the exercises are, this will create less boredom for the individuals due to
them not doing the same workout for a long period of time. Also it focuses on multiple areas
in a range of different ways, each station will provide different opportunities to tone the
muscles in specific areas. Another advantage of circuit training is how they produce effective
results within a minimum short of time (?), it’s flexible to put in any time of the day due to
being short which will encourage individuals to exercise. A disadvantage of circuit training is
risk of injury, this is due to likely doing ten different exercises. This range of movements can
increase the risks of injury since you will move between different intensities and movements.
Another disadvantage is this type of exercise will require more preparation when compared
to other methods of training. Also most of the exercises will require equipment such as
ropes, dumbbells,kettlebells, medicine balls or boxes. If you're doing these at home, you will
need to buy these equipment which can be difficult in some situations due to space.
Speed
Speed is another muscular fitness, it’s the ability of maximum rate in which an individual can
perform a movement or cover a distance in a period of time. Genetics influence how quick
you are, but training can improve your rate or speed of movement. Speed is evident in
sprinting, speed skating, or tennis. The reason it’s important in tennis for example, is
because the players need to be able to move quickly to hit the ball from reaching the floor,
speed is arguably the most vital component for tennis. Speed is often tested by an individual
running a 20 metre or even 10 metre sprint in the quickest time possible while timing
yourself. After the first time you could repeat this again after resting, then try to beat the
previous time. A method of training involved in improving someone's speed is plyometric
training also known as jump training, this involves exercises that require the maximal amount
of force to be exerted in short intervals of time.
Training methods
A training method for Speed is plyometric training, also known as jump training. It Involves
exercises that require the maximal amount of force to be exerted in short intervals of time,
it’s a series of explosive jumps and will help give your muscles the ability to contract
explosively. Examples of these are Hurdles, box jumps, hops or broad jumps. With box
jumps which are simple, you select a box that is between 12 to 24 inches of height,
depending on the individual. You begin by facing the box, then jump from the floor to the top
of the box, after landing you jump back to the floor and repeat. In this workout you focus on
the repetition within the speed.You could continue this for 30 seconds then a 30 seconds
break and continue, or do 20 repetitions and a 30 seconds break and do it again or about 3
sets. Another method is resistance sprints. Resisted training helps individuals increase their
speed to strength ratio which improves their ability to generate greater force during sprint
starts, or during any quick accelerations while running. They can do this by equipping
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