Chapter 9
Skill-related components of physical fitness

Skill-Related Fitness is Important for successful motor performance n athletic events and lifelong sports & Activities.

Also important for overall quality of life by helping people cope in emergency situations

Skill-related components:

1. Agility
2. Balance
3. Coordination
4. Power & Speed
5. Reaction Time

The principle of specificity applies to skill-related components (There seems to be very little crossover learning effect)

The rate of learning in skill-related fitness varies from one person to another
Skill-related fitness can be enhanced with practice
A training program must be specific to the type of development the individual is trying to achieve.

Skill-related fitness benefits:

1. Good reaction time, balance, coordination, & agility (These can help minimize injury)
2. The ability to generate maximum force in a short time (Power) may be crucial in an emergency.

Performance tests for skill-related fitness
Tests have been developed to assess various components of skill-related fitness:

1. Agility tests
2. Balance tests
3. Coordination tests
4. Power tests
5. Reaction time tests
6. Speed tests

Specific Exercise Considerations

• Aerobic fitness offers a lower risk of cardiovascular disease
• Many factors (such as heredity) can increase a person's risk
• Physical High- During exercise, endorphins are released in the brain which can cause feelings of euphoria and well-being
• Exercise during pregnancy

• Exercise can be continued with an intensity at 25%
• Exercise at least 3 times per week (Regularly)
• Pay attention to body signals
• After the first trimester, avoid lying on the back
• Use non-weight bearing activities
• Avoid balancing activities
• Get proper nourishment
• Avoid exercise in the heat

• The menstrual cycle

• Exercise has been shown to help relieve cramps
• Stretching of muscles in the pelvic region seems to decrease painful menstruation
• Highly trained individuals may cease menstruation during training
• Menstruation will not necessarily have a negative impact on performance.

• Smoking

• Exercise does NOT offset the ill effects of smoking
• Exercise DOES seem to be an incentive to quit smoking
• Smoking greatly diminishes the ability of the blood to transport oxygen
• Chronic smoking increases airway resistance

• Clothing

• Clothing should allow free movement
• Avoid nylon, rubberized, and tight clothing
• Use properly fitting shoes designed for the activity

• After meals- wait about 2 hours after large meals for strenuous exercise (Light walking is fine)
• When to exercise

• Avoid mid-day exercise on hot or humid days
• Only moderate exercise shortly after meals
• Morning exercisers stick with the program more often
• Lunch hour exercisers can help with weight control
• Highly stressed people prefer evening hours

• Replacing fluids

• Fluids must be replaced in order to maintain blood volume so that circulation and sweating can continue
• One should drink about 8 ounces of fluids every 10-15 minutes during exercise
• Commercial fluid replacement solutions can be helpful
• Drinks high in sugar will slow down water absorption

• Exercising in the cold
  • Select heat conserving clothing
  • Be aware of the wind velocity

• Exercise-related injuries
  • The four most common causes of injury:

1. High-impact activities
2. Rapid conditioning programs
3. Improper shoes or training surfaces
4. Anatomical predisposition

• Most can be prevented through a more gradual, low-impact program.
• The BEST treatment is prevention
• If an activity causes unusual discomfort, change it
• Proper treatment can avert a lengthy recovery process

• Acute Sport Injuries - During the first 36 to 48 hours the proper treatment is RICE

R = Rest
I = Ice
C = Compression
E = Elevation

• Next, heat can be applied if the swelling has NOT increased

• Muscle soreness and stiffness may be due to:

A lack of blood flow
Fatigue of exercised muscles

• Delayed muscle soreness is related to tears in the muscle/connective tissue (mild stretching BEFORE and AFTER can relieve soreness)
• Exercise Intolerance

• You should exercise within your target heart rate zone
• Listen to your body for
  1. rapid or irregular heart rate
  2. difficulty breathing
  3. nausea/vomiting
  4. dizziness/headaches
  5. pale or flushed skin
  6. extreme weakness
  7. sore/cramped muscles
  8. tightness in the chest

• Recovery Heart Rate- Heart rate should be below 120 beats per minute 5 minutes into recovery
• Side Stitch- A sharp pain in the side -- cause is unknown (Slow Down)
• Shin splints- A pain in the shin -- Results from:
  • A lack of conditioning
  • Exercising on hard surfaces or with poor shoes
  • Chronic overuse/fatigue
  • Faulty posture/Overweight
• Treat shin splints by: (1)reducing the cause, (2) stretching BEFORE and AFTER exercise with an ice massage, and (3) supportive taping.
• If you have a muscle cramp:

• Stretch
• Rub down the muscle
• Do a mild exercise
• Calcium supplements may also help

Leisure time (We have about 3.5 hours of free time per day -- Average)

• Factors that may motivate people to use this time for physical activity:
  • Health/Weight control
  • Fun/Social interaction
  • Competition/Mental arousal
  • Stress management/Relaxation
• Leisure time activity does NOT include a regular exercise program but does include:

• walking/hiking
• gardening/yard work
• occupational work/chores
• moderate sports (tennis, table tennis, badminton, golf)

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