Fitness

(Biomotor Abilities)

Biomotor Abilities Components of Fitness

1. Strength 2. Endurance 3. Speed 4. Flexibility 5. Coordination

Relationship of the Biomotor Abilities

Each exercise develops a different ability. Different events have different demands on fitness. Understand Strength to Develop

Endurance

Speed

Flexibility

Coordination

Profile of biomotor abilities for marathon & shot

45 40 35 30 25 20 15 10 5 0 Str. Endu. Speed Flex. Coor. Marathon Shot

1. Strength

Ability of the body to exert force

1)

3 types of strength: Maximum Strength, the greatest force

that a contracting muscle can produce. Speed Strength, the type of strength required so that a muscle can move quickly against resistance. Strength Endurance, the ability of muscles to continue to exert force in the face of increasing fatigue.

2)

3)

Development of strength

Weight training and resistance training, develops muscle mass and strength.

1) Max Strength : low repetitions + high resistance/load. 2) Elastic Strength : fast repetitions + medium loading 3) Endurance Strength : high repetitions + low resistance.

Development of strength
45 40 35 30 25 20 15 10 5 0

High High Fast Medium

Low

Light

Load Reps

Max. Str.

Elastic Str.

Str. Endu.

Maximum strength contribution to various athletic events

Shot Discus Javelin High Jump (straddle) Long Jump

Hurdles
Sprints Long Distance

2. Endurance
Ability to perform work of a given intensity over a time period (Stamina). 2 basic types of endurance : 1)
2)

Aerobic endurance. Anaerobic endurance.

Both aerobic and anaerobic endurance can be developed using interval type training.

Development of endurance
Aerobic Endu. Anaerobic Endu.
Intensity

60-75% max.

90-100% max.

1-10 mins
1-3 mins

Duration
Recovery Recovery Activity Repetitions

10 secs 2 mins
2-10 mins

Walk/Jog
Relatively high

Walk/Jog
Relatively low

3. Speed

Capacity to travel or move very quickly.

maximal running speed of sprinter. optimal speed/controlled speed of jumper. speed of a limb throwing a discus.

Development of speed

To perform at a faster rate: - practise on a regular basis at maximum rate of movement. - important to include reaction time (athlete at starting block).

4. Flexibility

Ability to perform joint actions through a wide range of movements.

Flexibility training helps reduce the risk of injury by gradually increasing a joints range of motion. Restricted flexibility causes : - poor technique and performance. - hinders speed and endurance. Good to start young and on regular stretching program.

Development of Flexibility
To increase range of motion. To stretch muscles beyond their normal point of resistance.

Flexibility Exercises:

1. Active Stretching Controls movement : a) Active static exercise b) Active dynamic exercise 2. Passive Stretching Improves range of motion: a) Passive static exercise

5. Coordination
Ability to perform movement of various degrees of difficulty very quickly and with efficiency and accuracy.

Development of Coordination
Exceptional rates of learning :Girls : 8-11 years Boys : 8-13 years Foundation for later specific skill development

Inter-relationship of biomotor abilities

Strength Endurance Maximum Strength

Aerobic Endurance

Flexibility Coordination

Elastic Strength

Speed Endurance

Maximum Speed

Remember
The biomotor abilities are: components of overall physical fitness Inter-related and cannot be separated
Understanding biomotor abilities enables the coach to plan training more effectively.

Thank You

By Zolkifly bin Ab. Majid