Fitness Components: Resistance, Strength, Speed & Flexibility

Posted on Dec 4, 2024 in Physical Education

Resistance

Resistance is the capacity that allows us to maintain physical effort for a long time and recover more quickly afterward. Several elements influence muscular resistance:

  • Type of muscle fiber: fast or slow
  • Energy stores
  • Ability to remove lactic acid, which causes fatigue

Other systems also play a role:

  • Nervous system: Coordination of muscles during movement
  • Circulatory system: Amount of oxygen and energy substances in the blood
  • Respiratory system: Ability to carry oxygen to the body

Anaerobic Resistance Rating

  • Alactic: < 10s, 90/100% intensity, produces lactic acid, uses the 1st energy pathway
  • Lactic: 10s/2min, 80/90% intensity, produces lactic acid, uses the 2nd energy pathway

Endurance

  • Aerobic Power: 2/10 min, 60/80% intensity
  • Aerobic Capacity: 10min/2h, 40/60% intensity
  • Endurance: > 20min, 30/50% intensity

Strength

Strength is the body’s ability to overcome resistance using muscle tension and fiber contraction.

Factors influencing muscular strength:

  • Type of muscle fiber: fast or slow
  • Length and thickness of muscle fibers
  • Type of muscle contraction (more relevant in younger ages)

Other contributing factors:

  • Nervous system: Muscle coordination during movement
  • Muscle temperature
  • Fitness or training level
  • Sex

Strength Rating

  • Maximum force: Ability to create maximum tension with muscle contraction
  • Explosive strength: Ability to overcome high loads with maximum speed
  • Strength-Endurance: Ability to sustain forceful activity and resist fatigue

Speed

Speed is the ability to perform one or more movements in the shortest possible time.

Influencing factors:

  • Muscular system: Type of muscle fiber (fast or slow), muscle strength
  • Nervous system: Nerve impulse transmission speed
  • Biomechanics: Movement technique

Speed Classification

  • Reaction speed: Time elapsed from stimulus onset to muscle contraction
  • Contractile speed: Muscle fiber’s ability to contract quickly
  • Movement speed: Ability to cover a short distance quickly

Flexibility

Flexibility is the maximum range of motion in a particular joint.

Influencing factors:

  • Mechanical: Joint type, muscle and ligament flexibility
  • Emotional: Individual temperament (nervous or calm)
  • External: Temperature, age, social norms

Flexibility Classification

  • Absolute flexibility: Maximum range of motion in a joint
  • Working flexibility: Range of motion required for a specific skill
  • Residual flexibility: Range of motion needed to prevent stiffness and injury

Training Principles

  • Reaction phase: Stimulus disrupts homeostasis.
  • Resistance phase: Body adapts to the stimulus.
  • Exhaustion phase: Stimulus overload reduces adaptation.
  • Individuality: Training programs should be personalized.
  • Adaptation: Body adapts to training and rest.
  • Progression: Gradual and consistent work leads to improvement.
  • Continuity: Systematic practice is essential for adaptation.
  • Alternation: Rest periods are necessary.
  • Variation: Diverse training methods prevent boredom.