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10 Components of Training

10 Components of Fitness, and why they’re important to include in your training programme: endurance; stamina; strength; flexibility; power; speed; coordination; agility; balance & accuracy.

Below is a brief description of each component:

1. Endurance: The ability of the body systems to gather, process and deliver oxygen.

2. Stamina: The ability of the body systems to process, deliver, store and utilise energy.

3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility: The ability to maximise the range of motion at a given joint.

5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed: The ability to minimise the time cycle of a repeated movement

7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility: The ability to minimise transition time from one movement pattern to another.

9. Balance: The ability to control the placement of the body’s centre of gravity in relation to its support base.

10. Accuracy: The ability to control movement in a given direction or at a given intensity.

The first six (endurance, stamina, strength, flexibility, power, and speed) are the ones we most frequently link to training. That is related to both your muscles and engine. Heavy weights and high heart rates are used during training  when you want to increase your strength, muscle efficacy or your overall capacity.

The latter four elements—coordination, agility, balance, and accuracy—are the ones we most frequently link to practise. m”The purpose of practise is to improve your training and movement patterns. Low heart rates and low loads, under 60%, are used during practise.” We won’t improve at a particular movement by training it as much as we will by practising it when it calls for accuracy, balance, coordination, and/or agility. Because they are neurological adaptations, your brain’s synapses improve from the top down.

Some exercises might be a mix of training and practise. Running, for instance, would primarily be related to training; it is an engine issue; it concerns how much lung capacity you have? But it can also come down to skill. Running 800 [metre] repeats won’t make you any faster if you heel strike, have a damaged hip, and your arms are swinging out to the side. You’re essentially trying to move an imaginary ceiling of improvement, which you won’t be able to do as well through just training alone as you could if you adopted a different strategy  such as improving your running efficiency through skill “practice”.

Olympic weightlifting is one of the most fundamental combinations of exercises, if not the most fundamental. The Olympic weightlifting sport requires a tremendous amount of strength, flexibility, coordination, balance, and accuracy. Both extremes of the spectrum are necessary. Because of this, it’s crucial that you don’t only lift 70% – 90% or more during Olympic lifts. You must practise the positions, skills, and movement patterns required by the bar path that can only be achieved by exercising with light loads.

The great thing about the 10 elements of fitness is that everyone can always improve on at least one of them. Nobody ever scores a 10 in every category. Everything takes time to develop.

Disclose your flaws, pinpoint their origin, and fix them. Is there an organic problem? Is there a neurological problem? Train it if there is an organic problem. Work hard  and lift a lot of weights. Practice it if it’s a neurological problem with  minimal intensity. Make friends with your flaws, then defeat them.

We recommend individuals evaluate their fitness using the 10 components of fitness. We consider the 10 elements of fitness while creating individualised training programs for our clients. This guarantees that we are truly assisting our clients in optimising their fitness.  We trust that you will find this material useful. Please get in touch with us if you’re seeking for a qualified health and fitness coach to assist you on your fitness and health journey.

Contact: Getstarted@elements4life.com.au


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