In sport and fitness, high -level performance is not built on one physical quality. Instead, it is Fitness components related to performance-He loves Power, strength, speed, fitness, flexibilityAnd to bear– This creates the edge of sport.
He also emphasized in Sports air conditioning model in Bomba and Carrera And with the support of Scientific studies reviewed by the peacocksImproving one component often enhances many others. This article provides an overview of experts on how these components are linked and how to effectively train them.
What are the fitness components related to performance?
These are the physical features necessary for Sports performance. Unlike health -related components (for example, body composition, basic cardiovascular health), Performance features Responsible for:
- Explosive
- The output of sustainable power
- Fast direction changes
- Long -term work capacity
It should be trained together, not in isolation.
1. Power: The basis of all material qualities
identification: The ability to generate strength against resistance (strength x distance).
Why do it matter: Power is the basis for development powerand speedAnd Prevented.
“Power is the adaptation that leads to all other adjustments that you really care about.” Charles Stallie
Types of training:
- Equal measurement (fixed): Palate, gymnastics reservations
- mobile: Squatting
- Power dominance: Olympic elevators
certificate: Power Training Reduces the risk of infection in young athletes (faigenbauum & Schram, 2004).
2. Power: the bridge between strength and speed
identification: Power = strength x distance ÷ time
The main feature: Gather power with Speedy implementation.
Examples of app:
- Olympic elevators
- Running
- Jumping
- throw
Research insight: Increased strength More related to Power development From the speed of movement alone (Pumba, 2015).
3. Speed: the maximum movement speed
identification: Speed = distance ÷ time
Subtitle:
- Reaction time (response to the stimuli)
- Movement time (completion of a movement)
- Enemy speed (step length x step frequency)
Training dependency: Strong and strong muscles enhance acceleration and higher speed.
Note: speed Limited without strength and Polish.
4. Lightness of movement: rapid directional changes to control
identification: The ability to slow down and change the direction efficiently.
Depends on:
- Power and power For strong obedience/re -accelerate
- Motor control For body coordination and awareness
Training advice: Avoid repeating the same pits throughout the year. Training of light movement It must include Sports variation To prevent plateaus.
5. Tolerance: continuous output over time
Aerobic endurance
- Long efforts, below the maximum (> 3 minutes)
- Example: Distance run, long sets
Anaerobic
- Intensive short bursts (less than 60 seconds)
- Example: sprints, separation training
Muscle tolerance types:
| He writes | example |
|---|---|
| Constant tension | Palate, climbing |
| Equal | Reservation fixed, measurements |
| Repeated dynamism | Rowing, higher training |
| Short comfort/great effort | Circle training, football |
These types are on a continuity It often overlaps depending on mathematical demands.
6. Flexibility: a controlled scope of movement
Dynamic flexibility:
- Pre -training performance
- It enhances joint mobility without energy loss
Fixed flexibility:
- Better after training
- Used for regions with Tight (Based on the examination)
Scientific Warning:
It may wipe the pre -static exercises Reducing power and strength For an hour (Evetovich et al., 2003; Young & Behm, 2003).
Context use:
- Gymnastics players and martial artists need a high rum
- Excessive flexibility may hinder Power SPORTS (Jones, 2002)
7. Coordination and development of motor skills
Coordination includes:
- timing
- rhythm
- Spatial awareness
- Movement
Coordination is what It connects raw physical strength with functional sports. All athletes benefit from combining exercises that enhance muscle nervous timing and control.
Training principles that you need to know
1. Privacy: Training according to your sports or goal.
2. Excessive: Gradually increase intensity or size.
3. The difference: Rotate motivation to avoid the plateau.
4. Recovery: Respect the effects of the remaining training – all you have to do is decompose fitness quality at a different rate.
| Adaptation | How long does the (average) last |
|---|---|
| power | 30+ days |
| to bear | 15-30 days |
| speed | 5-10 days |
Conclusion: Why everything works together
Performing fitness ingredients do not work in silos. Your ability to enemy, jump, change or recover from fatigue is determined by how Well, your fully physical system works together.
Whether you are a coach, athlete, or an entertainment trainee, construction programs are dealt with Power, strength, speed, endurance, flexibility and coordination In a coherent, progressive way is the way to perform.
Reference
- Bomba T, Carrera M. (2015). Young athletes adaptation. Human movement.
- Faiigenbauum Ad, Schram J. (2004). Can the resistance training reduce injuries in youth sports? Power and Air Conditioning Magazine26 (3): 16-21.
- Evetovich tk et al. (2003). The effect of stretching on the torque. J Cody Power accuracy17 (3): 484-488.
- Youth WB, Behm DG. (2003). Extended and explosive performance. J Sports Med Phys Fitness43 (1): 21-27.
- Jones. (2002). Economy operation for flexibility. IN J SPORTS Med MED23 (1): 40-43.
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