Fitness Components
Fitness is made up of distinct "parts". Learn to link each component to a sport or movement for exam success.
⭐ Exam tip: Never just name a component. Always link it to the sport. "Basketball needs agility" is weak. "Basketball players need agility to change direction quickly when defending or driving to the basket" is strong.
Health-Related Components
| Component | Meaning | Example |
|---|---|---|
| Cardiorespiratory | Heart, lungs & blood delivering oxygen during long exercise | Beep test, AFL game |
| Muscular Strength | Maximum force a muscle can produce in one effort | Heavy squat, tackle |
| Muscular Endurance | Muscles working repeatedly over time | Push-ups, rowing |
| Flexibility | Range of movement at a joint | Splits in dance, swimming shoulder |
| Body Composition | Proportion of fat, muscle, bone and other tissues | Relevant to health and sport performance |
Skill-Related Components
| Component | Meaning | Example |
|---|---|---|
| Speed | Moving the body quickly | 100 m sprint |
| Power | Strength × Speed (explosive) | Vertical jump, volleyball spike |
| Agility | Changing direction quickly with control | Netball dodge, rugby sidestep |
| Balance | Maintaining control of body position | Surfing, gymnastics landing |
| Coordination | Using body parts smoothly together | Tennis serve, kicking a footy |
| Reaction Time | Time taken to respond to a stimulus | Starting gun, goalkeeper save |
High-Value Examples to Memorise
AgilityNetball dodge; rugby player sidestepping a defender
PowerBasketball jump shot; volleyball spike; shot put
BalanceSurfing; landing a gymnastics routine
CardiorespiratorySoccer midfielder running 10+ km in a match
Muscular StrengthRugby player pushing an opponent in a scrum
FlexibilitySwimmer's shoulder mobility; dancer doing the splits
Reaction TimeSprinter reacting to the starting pistol
CoordinationKicking a football; tennis serve; cricket batting
Body Systems in Exercise
Four key systems respond immediately to exercise. Know what each system does and how it changes during activity.
Cardiovascular System
Heart, blood and blood vessels
Main job: Transport oxygen, nutrients and waste products to and from working muscles.
During exercise:
- Heart rate increases
- More blood pumped to working muscles
- Oxygen delivery increases
- Carbon dioxide removal speeds up
Example: During a 1500 m run, your heart pumps faster to deliver oxygen to your leg muscles.
Respiratory System
Lungs, airways and diaphragm
Main job: Get oxygen into the body and remove carbon dioxide.
During exercise:
- Breathing rate increases
- Breathing depth increases
- More oxygen enters the blood
- More CO₂ is exhaled
Example: After repeated sprints, you breathe heavily to repay oxygen demand and remove CO₂.
Muscular System
Muscles that create movement
| Term | Meaning | Example |
|---|---|---|
| Agonist | Main muscle causing movement | Biceps in a curl |
| Antagonist | Muscle that relaxes or controls opposite movement | Triceps in a curl |
| Stabilisers | Hold posture or control | Core during squat |
Tip: Agonist = the "doer". Antagonist = the opposite muscle that must relax.
Skeletal System
Bones, joints and structure
Main job: Provide structure, protection and work with muscles to create movement.
| Joint Type | Location | Movement |
|---|---|---|
| Hinge | Knee, Elbow | Bend and straighten only |
| Ball-and-socket | Shoulder, Hip | Wide range – all directions |
| Pivot | Neck | Rotation |
Example: A tennis serve uses the shoulder's wide ball-and-socket range to generate power.
Energy Systems
Your body uses three energy systems depending on the intensity and duration of exercise. All three work together — the "main" system depends on the activity.
Key fact: The main energy molecule is ATP. All three systems produce ATP — they just do it differently.
⚡ ATP-PC System
Duration0–10 seconds
IntensityVery high
Oxygen needed?❌ No
FuelStored ATP + Phosphocreatine
Sport example100 m sprint start, max vertical jump
🏀 A basketballer jumping for a rebound uses ATP-PC — the effort is explosive and under 10 seconds.
🔥 Anaerobic Glycolysis
Duration10 seconds – 2 minutes
IntensityHigh
Oxygen needed?❌ No
FuelCarbohydrates
By-productHydrogen ions (fatigue)
Sport example400 m sprint, repeated fast court efforts
🏃 In a 400 m race, the burning feeling near the end is caused by fatigue by-products from this system.
🌿 Aerobic System
Duration2+ minutes
IntensityLow to moderate
Oxygen needed?✅ Yes
FuelCarbohydrates and fats
Sport example5 km run, cycling, distance swimming
⚽ A soccer midfielder uses the aerobic system to keep running for most of a 90-minute match.
Quick Reference: Which System?
| Activity | Duration | Main System |
|---|---|---|
| Max effort jump or sprint start | ~5 seconds | ATP-PC |
| 200–400 m sprint | ~30–60 seconds | Anaerobic Glycolysis |
| 800 m run | ~2 minutes | Mostly Anaerobic Glycolysis |
| 5 km run, cycling, swimming laps | 5–30 min | Aerobic |
| Soccer/AFL full match | 60–90 min | Primarily Aerobic |
Acute vs Chronic Responses
Acute Response — immediate
- Heart rate increases
- Breathing rate increases
- Muscles heat up
- More blood to working muscles
Chronic Adaptation — long-term
- Resting heart rate decreases
- Muscles become stronger
- Lung capacity improves
- Better fat burning ability
Training Principles & Methods
Understanding how to design training is just as important as understanding the components of fitness.
The FITT Principle
F
Frequency
How often you train
e.g. 3× per week
e.g. 3× per week
I
Intensity
How hard you work
e.g. 80% max effort
e.g. 80% max effort
T
Time
How long each session
e.g. 45 minutes
e.g. 45 minutes
T
Type
What kind of training
e.g. interval, resistance
e.g. interval, resistance
Other Key Principles
Progressive Overload
Training must gradually become harder — more reps, heavier weight, shorter rest, or faster pace — to continue improving.
Specificity
Training should match the sport. A swimmer should train in the pool, not just by jogging.
Reversibility
Fitness decreases when training stops — "use it or lose it." After school holidays your beep test score may drop.
Individuality
Everyone responds differently due to genetics, sleep, nutrition, and training history.
Rest & Recovery
The body improves during recovery, not just during training. Muscles repair and adapt between sessions.
Training legs hard every day causes fatigue or injury. Scheduled rest allows muscles to repair and grow stronger.
Key terms:
FatigueReduced ability to keep performing
OverloadMaking training harder so the body adapts
PlateauFitness stops improving without overload
Training Methods
| Method | What it is | Best for | Example |
|---|---|---|---|
| Continuous | Steady exercise without rest | Aerobic endurance | 30 min jog at steady pace |
| Interval | Periods of work followed by rest | Speed, anaerobic & aerobic fitness | 10 × 100 m sprints with 60 sec rest |
| Circuit | Series of exercise stations | Muscular endurance, general fitness | Push-ups → squats → shuttle runs → plank |
| Resistance | Training against a load | Strength, power, muscular endurance | Squats, lunges, bench press |
| Plyometric | Explosive jumping, hopping, bounding | Power | Box jumps for basketball/volleyball |
| Flexibility | Stretching to improve range of motion | Flexibility, injury prevention | Static hamstring stretch, dynamic leg swings |
Flexibility types: Static = hold a stretch (post-training). Dynamic = moving stretches (warm-up). PNF = contract-relax with a partner (most effective for gains).
Biomechanics & Skill Acquisition
Biomechanics studies how forces affect movement. Skill acquisition is how we learn and improve movement skills.
Newton's Laws — Simplified
1
Inertia
Objects stay still or keep moving unless acted on by a force.
Example: A ball won't move until you kick it.
Example: A ball won't move until you kick it.
2
Acceleration
More force = more acceleration.
Example: A harder tennis serve makes the ball travel faster.
Example: A harder tennis serve makes the ball travel faster.
3
Action-Reaction
Every action has an equal and opposite reaction.
Example: Pushing off the ground to jump — the ground pushes back upward.
Example: Pushing off the ground to jump — the ground pushes back upward.
Key Biomechanical Concepts
Force
A push or pull that changes motion. E.g. kicking a soccer ball.
MomentumMass × Velocity
A heavier rugby player sprinting is harder to stop — more momentum.
Levers
Bones = levers, joints = pivots, muscles = force. E.g. elbow joint in a bicep curl.
Follow-through
Continuing movement after contact improves control and accuracy. E.g. wrist follow-through in basketball shooting.
Stability
Wider base of support + lower centre of gravity = more stable. E.g. rugby player widening stance before contact.
Stages of Learning a Skill
1
Cognitive Stage
Beginner. Lots of conscious thinking. Many mistakes. Slow and inconsistent.
Learning to serve in volleyball for the first time.
Learning to serve in volleyball for the first time.
2
Associative Stage
More consistent. Fewer mistakes. Refining technique. Still thinking about it.
Practising serve and improving accuracy over weeks.
Practising serve and improving accuracy over weeks.
3
Autonomous Stage
Skill is automatic. Can perform under pressure. Little conscious thought needed.
Serving confidently during a real match.
Serving confidently during a real match.
Types of Skills
| Type | Meaning | Example |
|---|---|---|
| Open | Environment changes — unpredictable | Passing in soccer |
| Closed | Environment is predictable | Free throw in basketball |
| Gross Motor | Large muscle movement | Sprinting, jumping |
| Fine Motor | Small, precise movement | Darts, spin bowling grip |
| Discrete | Clear start and finish | Golf swing |
| Continuous | Repeated, ongoing movement | Swimming, cycling |
| Serial | Several skills linked together | Gymnastics routine |
Types of Feedback
| Type | What it is | Example |
|---|---|---|
| Intrinsic | Comes from your own body/senses | Feeling your shot was off-balance |
| Extrinsic | Comes from an outside source | Coach says "your elbow dropped" |
| KR — Results | Feedback about the outcome | "You ran 14.2 seconds" |
| KP — Performance | Feedback about technique | "Your knee drive was stronger" |
Example: A coach filming your sprint and reviewing your arm swing and stride length is providing extrinsic, knowledge-of-performance feedback.
Exam Answer Formula: Point → Explain → Example → Link Back
Question: "Explain why agility is important in netball."
Point: Agility is important in netball because players need to change direction quickly while maintaining control.
Explain: This helps attackers dodge defenders and create space to receive a pass.
Example: A goal attack may sprint one way, quickly cut back, and receive the ball near the shooting circle.
Link back: Therefore, agility improves a player's ability to evade opponents and perform successfully in game situations.
Point: Agility is important in netball because players need to change direction quickly while maintaining control.
Explain: This helps attackers dodge defenders and create space to receive a pass.
Example: A goal attack may sprint one way, quickly cut back, and receive the ball near the shooting circle.
Link back: Therefore, agility improves a player's ability to evade opponents and perform successfully in game situations.
Injury, Recovery & Warm-Up
Knowing how to prevent and respond to injury is a key part of safe sport participation.
Warm-Up — Why & How
Purpose: Prepare the body safely for exercise.
- Increase body temperature
- Increase blood flow to muscles
- Prepare joints and improve flexibility
- Improve mental focus
- Reduce injury risk
Good warm-up structure:
① Light aerobic activity (jog, skip)
② Dynamic stretching (leg swings, arm circles)
③ Sport-specific movements (passing drills, short sprints)
Netball example: Light jog → leg swings → side steps → short sprints → passing drills
Cool-Down — Why & How
Purpose: Gradually return the body to rest.
- Gradually lower heart rate
- Reduce muscle tightness
- Start the recovery process
- Remove waste products from muscles
Typical cool-down:
① Light jog or walk (3–5 min)
② Static stretching of main muscle groups
③ Hydration and nutrition
Common Sport Injuries
| Injury | What it is | Common Example |
|---|---|---|
| Sprain | Ligament injury (joins bone to bone) | Rolled/twisted ankle |
| Strain | Muscle or tendon injury (joins muscle to bone) | Pulled hamstring in sprinting |
| Fracture | Broken or cracked bone | Broken wrist from falling |
| Concussion | Brain injury caused by impact to the head | Head knock in football or rugby |
⚠️ Concussion is serious. Never "push through" a head injury. Any player with concussion symptoms must be removed from play and assessed by a medical professional.
RICER Protocol — Soft Tissue Injuries
R
Rest
I
Ice
C
Compression
E
Elevation
R
Referral
Apply RICER immediately after a sprain, strain or soft-tissue injury. Always refer to a medical professional (last R) for proper diagnosis and treatment.
Nutrition, Hydration & Wellbeing
Food and fluid provide the energy and building blocks your body needs to perform and recover.
The Three Macronutrients
Carbohydrates
Main fuel for moderate to high-intensity exercise
RicePastaBread
FruitOats
Protein
Muscle repair, growth and recovery after training
EggsChickenTofu
YoghurtBeans
Fats
Long-term energy source; hormone production
AvocadoNutsOlive oil
Hydration
Water is essential for regulating temperature, transporting nutrients and maintaining performance.
Signs of dehydration:
- Headache or dizziness
- Dark yellow urine
- Tiredness or fatigue
- Poor concentration
- Decreased performance
Australia tip: Playing summer sport in Australian heat means you lose more fluid through sweat — drink before, during and after exercise.
Exercise & Wellbeing
Exercise isn't only about sport performance. Regular physical activity supports overall health and wellbeing.
❤️ Heart HealthReduces cardiovascular disease risk
😴 SleepRegular exercise improves sleep quality
😊 MoodReleases endorphins, reduces stress
🤝 SocialTeam sport builds friendships and connection
💪 Bones & MusclesMaintains strength and bone density
🧠 ConfidenceImproved self-esteem and motivation
Performance Analysis — Collecting Data
| Data Type | What it measures | Use |
|---|---|---|
| Heart Rate | Exercise intensity | Check if training zone is reached |
| Time | Sprint time, lap time | Track improvement over weeks |
| Distance | How far a player runs | GPS used in AFL, soccer |
| Video | Technique analysis | Slow-motion review of kicking/throwing |
| RPE | Perceived effort (1–10 scale) | Monitor how hard training feels |
Quick Quiz
Test your knowledge across all topics. 15 questions — see how you go!
Question 1 of 15
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