Standard Grade Physical Education

Aspects of Aspects of

FitnessFitness

Aspects of Fitness

• Stamina / endurance

• Strength

• Speed

• Flexibility / suppleness

• Power

Cardio vascular Cardio vascular enduranceendurance

Also known as cardio respiratory endurance, cardio vascular fitness.

Fitness of the heart and lungs - need to get oxygen to the muscles for a long period of time without tiring.

Why do we need CVF / Why do we need CVF / CRE?CRE?

• Allows you to last the whole game

• Allows you to cover more ground, eg. Marking, moving off the ball

• Keeps co-ordination through lack of fatigue

• Helps recover quicker

• Allows you to train for longer

Local muscularLocal muscularendurance (LME)endurance (LME)

Specific muscles need to work for a long period of time.

Why do we need LME?Why do we need LME?

• Allows repeated movements without fatigue setting in

• Keeps quality throughout

• Helps keep co-ordination

• Keeps balance

• Keeps skills consistent

The ability of a joint to move through its full range of movement.

Why do we need flexibility?

• Allows you to stretch further

• Allows better quality of movement

• Allows new skills to be learned

• prevents injury

Flexibility

• Which activties and why require flexibility?

Strength is the greatest force that a muscle can produce. Strong muscles find it easier to pull, push and lift heavier objects.

Why do we need strength?

• Holding off opponents

• harder tackling

• holding position with force

e.g. rugby scrum

Speed is how quickly the muscles can move the joint. Sometimes several muscles and joints will work together to make the body move quickly.

Why do we need speed?

• To beat opponents to the ball etc.

• To move the body quickly between two areas

• to react quickly to a ball, shuttle

• gives you more time to perform the skill when there

Power is a combination of Speed and Strength. Power allows explosive movements to take place.

Why do we need power?

• Quick movement between two areas

• explosive one off movement eg jump

• harder hitting

• getting to the ball/shuttle earlier therefore more time for choice of skill to use

Q - How do we measure our fitness?

A - We use recognised, standardised fitness tests.Fitness tests can be used to provide information on your

stating level of fitness in any of the aspects of fitness mentioned previously.

Using fitness test during and after a training programme will provide valuable information about your fitness for comparison with your initial results.

Most fitness test are relatively easy to complete and give accurate information provided they are carried out correctly.

You can compare your results with standardised results which take into account factors such as age and sex.

How do we measure Fitness Levels

• Flexibility =

• Strength =

• Speed =

• Power =

• CRE =

• LME =

How do we improve different aspects of fitness?

For Cardio-respiratory fitness

• varied pace running

• continuous training

• circuit training

• cycling

• swimming

• aerobics

• interval running

For Local muscular endurance :-

• circuit training

• weight training

• callisthenics eg press ups, sit ups etc.

How do we improve different aspects of fitness

For power

• weight training (incorporating speed)

• plyometrics - eg. skipping with high knee lifts, hopping, rebounding

For speed :-

• fast drills

• reaction practices

How do we improve different aspects of fitness

For Strength :-

• weight training

• circuit training

• bodyweight exercises (callisthenics)

For flexibility :-

• static stretching - slow movements held for 15 to 30 seconds

Aerobic and Anaerobic FitnessAerobic and Anaerobic FitnessAerobic FitnessAerobic Fitness

• means the energy needed to exercise comes from the oxygen that the body takes in

• Who needs it?

Games players, long distance runners, cyclists, swimmers and other activities where there is a need to last the pace.

• Why improve it?

- to improve the efficiency of the heart and lungs

- to improve performance in activities

- heart recovers more quickly

Anaerobic fitnessAnaerobic fitness• this is when the body has to work

very hard and there is not enough time for the body to supply enough oxygen eg. a sprinter. The disadvantage with this form of activity is that lactic acid is produced which slows the muscles work and the body needs to stop.

• Who needs it?

Sprinters especially 100m sprinters

Why improve it?

- with training a muscle will develop more blood vessels, there is an increase in the amount of stored energy in the muscle

Warm Ups and Cool DownsWarm Ups and Cool Downs

There are 3 main parts to a warm up :

1 raising the body temperature

2 stretching

3 practising the skills of the activity.

Warm Ups and Cool Downs cont.Warm Ups and Cool Downs cont.

Raising the body Raising the body temperaturetemperature.

Why do we need to raise the body’s temperature?

• Increases the flow of blood to the muscles

• warms the muscles

• improves the efficiency of the muscles

• helps prevent injury I.e. less risk of damage to the muscles, tendons and ligaments

Warm Ups and Cool Downs cont.Warm Ups and Cool Downs cont.

StretchingStretchingWhy do we need to stretch?

• Lengthens, stretches the muscles, tendons and ligaments

• loosens the joints

• helps prevent injury

Warm Ups and Cool Downs cont.Warm Ups and Cool Downs cont.Practice of skillsPractice of skillsWhy do we need to

practice the skills?• Prepares the body for

exercise

• helps you to prepare mentally for the activity

• helps to groove the actions involved in the activity

• gets you used to the conditions of play

Warm Ups and Cool Downs cont.Warm Ups and Cool Downs cont.

Cool downCool downWhy do we need to cool

down?• Allows the heart rate to

reduce slowly

• to help the body get rid of waste products from the muscles (lactic acid)

• to help prevent cramping of muscles