Health Related Fitness:
Muscle versus Fat
How long a muscle can work.
How hard a muscle can work.
Cardio Respiratory Endurance
How long the heart and lungs can work.
Range of motion around the joints
Ability to control or manage stress.
Skill Related Fitness:
Ability to quickly change directions.
Ability to use your eyes to move you body.
Ability to react quickly to what you hear, see or feel.
Ability to control your equilibrium while moving or standing still.
Ability to perform a movement in a short period of time.
Ability to perform a movement while using maximum force.
Principles of Fitness:
Work harder than you normally do.
Increase your overload gradually.
High intensity exercises where both feet leave the floor at the same time.
Alternate high intensity activities with low intensity activities.
In order to improve a particular skill you need to practice that particular skill.
As you decrease velocity (speed), you will increase force (resistance).