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Introduction In this piece of work I am going to say which components of physical fitness are needed for my sport football and explain why. I will then go on to explain my typical warm up and cool down what effects it has on the body mainly focusing on the speed and force of muscle contraction and the vascular system. Fitness components Fitness is the ability to cope effectively with the stresses of everyday life. Everyone's lifestyle is different so the amount of stress and levels of fitness also differ. If you have a laid back lifestyle then the level of fitness required is quite minimal, so two or three walks a week should be sufficient. Whereas is you play regular competitive sport a lot of hard training would be needed to maintain the high level of fitness. Fitness is made up of several components which are divided into two groups:- Health-related components – aerobic capacity, strength, flexibility, and body composition. These contribute towards a healthy body. Everyone would benefit by developing these components of fitness to a certain degree. Skill-related components – speed, power, balance, reaction time co-ordination, and agility. These aspects of fitness are much more appropriate to the sp