Fitness Components

Interdependence of Performance Fitness Components

Strength, Power, Speed, etc.

Static strength is the force that can be held in one place (force) Static strength = Force Example: isometrics.

Strength is the weight that can be moved through a distance (work), or the ability of muscle to generate force against a resistance Strength = Force x Distance Example: competitive powerlifting (a misnomer).

Power is the product of a force and the speed (power). Power can be expressed by the work achieved in a unit time (asymptotic). Power is a combination of strength and speed. Power = Force x Distance / Time Example: Olympic style weightlifting (strength dominated power), shot-put or jump (speed dominated power).

Speed is the distance traveled per unit time without regard to direction (speed) Speed = Distance / Time Example: sprinting, running.

Velocity is the speed and direction of an entity (velocity) Velocity = Speed and direction.

Muscular Endurance = ability to perform repetitive or sustained muscular contractions against some resistance for and extended period of time..

Types of Muscular Endurance

Continuous tension

• Mountain climbing
• Tug-of-war
• Isometric contraction
• Weight training
• very slow contraction
• isolated exercises
• compound exercises without lock out

Repetitive dynamic contraction

• Running
• Rowing
• Weight training
  • High repetitions
  • Super sets with the same muscle

Prolonged intense contractions coupled with short rest periods

• Football
• Handball
• Weight training
  • multiple sets
  • multiple exercises for the same muscle
  • circuit training

Components are not discrete. Types of muscular endurance can be seen as a continuum of characteristics. For example, swimming requires components of continuous tension and repetitive dynamic tension. Cycling is predominately a repetitive dynamic contraction with slight continuous tension characteristics relative to running. In addition, many training protocols designed for continuous tension or repetitive dynamic contraction implement prolonged intense contractions coupled with short rest periods.

Types of Muscular Strength

Isometric contraction

• Powerlifting (misnomer)
• Weight training.

Dynamic contraction

• Iron Cross (Gymnastics)
• Tug-of-war
• Spinal Erector during Squat, Deadlift, etc.

Power contraction

• Olympic syyle weightlifting
• Shot put (Field event)
• Plyometrics.

Note: Components are not discrete. Types of muscular strength can be seen as a continuum of characteristics. For example, slow contractions during weight training incorporate components of isometric contraction and dynamic contraction. In addition, all power lifting exercises require certain muscles to be isometrically contracted as well as dynamically contracted.