Aspects of FitnessAspects of Fitness

AspectsAspects

Cardio Respiratory EnduranceCardio Respiratory Endurance

Muscular EnduranceMuscular Endurance

StrengthStrength

PowerPower

SpeedSpeed

Flexibility (Suppleness)Flexibility (Suppleness)

Skill Related FitnessSkill Related Fitness

Cardio Respiratory EnduranceCardio Respiratory Endurance(C.R.E)(C.R.E)

The ability of the The ability of the & & to to work efficiently over a prolonged period of work efficiently over a prolonged period of time.time.

To improve C.R.E a body needs to work for To improve C.R.E a body needs to work for long intervals at a low level of intensity.long intervals at a low level of intensity.

The body requires a lot of oxygen to The body requires a lot of oxygen to supply the working musclessupply the working muscles

(This is known as (This is known as AEROBIC AEROBIC activity).activity).

What test can be used to measure What test can be used to measure C.R.E?C.R.E?

20m progressive shuttle run test – 20m progressive shuttle run test – (beep test).(beep test).

Harvard Step Test.Harvard Step Test.

12 minute run - (12min cooper run).12 minute run - (12min cooper run).

Effects of C.R.E on PerformanceEffects of C.R.E on Performance

In activities that take a long period of time In activities that take a long period of time good CRE provides you with the chance to good CRE provides you with the chance to perform at the top level for longer.perform at the top level for longer.

You can carry out skills and concentrate You can carry out skills and concentrate longer. (Thus reducing errors in play due longer. (Thus reducing errors in play due to fatigue).to fatigue).

You are more likely to recover faster.You are more likely to recover faster.

Types of Training.Types of Training.

Interval training.Interval training.

Fartlek training.Fartlek training.

Continuous training.Continuous training.

Circuit training.Circuit training.

Muscular EnduranceMuscular Endurance(L.M.E.)(L.M.E.)

The ability of a The ability of a of of to to work efficiently over a prolonged work efficiently over a prolonged period of time.period of time.

To improve L.M.E a group of muscles To improve L.M.E a group of muscles needs to work for long intervals at a needs to work for long intervals at a low level of intensity.low level of intensity.

What activities do you think require a What activities do you think require a high level of muscular endurance?high level of muscular endurance?

What tests can be used to measure What tests can be used to measure L.M.E? L.M.E?

1 minute sit-up test1 minute sit-up test

1 minute press-up test1 minute press-up test

1 minute squat thrust test1 minute squat thrust test

Bench LiftBench Lift

Bicep Curls – (Low weight – High Reps)Bicep Curls – (Low weight – High Reps)

Effects of L.M.E on Performance.Effects of L.M.E on Performance.If muscles become fatigued during an If muscles become fatigued during an activity your performance level will drop.activity your performance level will drop.

If muscles become fatigued you will not be If muscles become fatigued you will not be able to move as quickly around the playing able to move as quickly around the playing area, and errors may occur during play.area, and errors may occur during play.

For 4 different activities in your standard For 4 different activities in your standard grade course, explain the possible grade course, explain the possible performance benefits of having improved performance benefits of having improved L.M.E?L.M.E?

Types of Training.Types of Training.

Circuit training.Circuit training.

Weight training.Weight training.

Skills Training – (Golf). Skills Training – (Golf).

StrengthStrengthStrength is the maximum amount of force a Strength is the maximum amount of force a muscle or group of muscles can exert in a single muscle or group of muscles can exert in a single effort.effort.

Strength is split into three types:Strength is split into three types:

Static – pushing against another oncoming force.Static – pushing against another oncoming force.

Explosive – using maximum energy in a single Explosive – using maximum energy in a single action e.g. throwingaction e.g. throwing

Dynamic Strength – continuously moving the body Dynamic Strength – continuously moving the body at speed e.g. 100m front crawlat speed e.g. 100m front crawl

What test can be used to measure What test can be used to measure Strength?Strength?

Static – Handgrip DynamometerStatic – Handgrip Dynamometer

Explosive – Standing long jumpExplosive – Standing long jump

Dynamic – Maximum press-ups in Dynamic – Maximum press-ups in 30sec30sec

Effects of Strength on PerformanceEffects of Strength on PerformanceAn increased capacity to complete actions An increased capacity to complete actions which link physical and skill related which link physical and skill related aspects of fitness.aspects of fitness.

Sport specific benefits could include: Sport specific benefits could include: greater balance; ability to throw/kick greater balance; ability to throw/kick further; stronger punch etcfurther; stronger punch etc

For 4 different activities in your standard For 4 different activities in your standard grade course, explain the possible grade course, explain the possible performance benefits of having improved performance benefits of having improved strength?strength?

Types of TrainingTypes of TrainingWeight training: Weight training:

Static – Heavy weight/ few repsStatic – Heavy weight/ few reps

Explosive – Medium weight quickly/ medium Explosive – Medium weight quickly/ medium repsreps

Dynamic – Light weight quickly/ high repsDynamic – Light weight quickly/ high reps

Types of Muscle ActionTypes of Muscle ActionIsometric – muscles required to be Isometric – muscles required to be stable/still – Gymnasticsstable/still – Gymnastics

Isokinetic – muscles require control Isokinetic – muscles require control through a range of movements – through a range of movements – Footballer kickingFootballer kicking

Isotonic – muscles shorten or Isotonic – muscles shorten or lengthen as necessary – bicep curlslengthen as necessary – bicep curls

SpeedSpeed

The ability to cover a distance or The ability to cover a distance or perform a movement in a short time.perform a movement in a short time.

To Improve your speed you need to To Improve your speed you need to work muscle groups for short work muscle groups for short intervals at a relatively high level of intervals at a relatively high level of intensity.intensity.

What tests can be used to measure What tests can be used to measure speed?speed?

There are various tests for measuring There are various tests for measuring speed, most of which involve speed, most of which involve sprinting over short distances. sprinting over short distances.

This would normally be done over This would normally be done over 10m or 20meters. Speed tests are 10m or 20meters. Speed tests are easy to set up and easy to record.easy to set up and easy to record.

Effects of Speed on Performance.Effects of Speed on Performance.

When training for speed it is useful to When training for speed it is useful to measure your initial level of speed in measure your initial level of speed in various exercises and various various exercises and various activities.activities.

Improved speed should mean that Improved speed should mean that you have the capacity to complete you have the capacity to complete actions which link physical and skill actions which link physical and skill related aspects of fitness.related aspects of fitness.

Types of TrainingTypes of TrainingSpeed training involves you using Speed training involves you using anaerobic energy. For this reason you anaerobic energy. For this reason you need to make sure you have a balanced need to make sure you have a balanced work to rest ratio.work to rest ratio.

Interval training is the most common type Interval training is the most common type of training used to develop speed. For of training used to develop speed. For example – Sprinting for 5 seconds, resting example – Sprinting for 5 seconds, resting for 20 seconds. (Repeat)for 20 seconds. (Repeat)

PowerPower

Power is the combination of Strength Power is the combination of Strength and Speed.and Speed.

To improve your power you need to To improve your power you need to work muscle groups for short work muscle groups for short intervals at high speed.intervals at high speed.

What tests can be used to measure What tests can be used to measure power?power?

There are two main ways of There are two main ways of developing power. These are :-developing power. These are :-

- Vertical Jump Test – Jumping as high - Vertical Jump Test – Jumping as high as possible from a standing start.as possible from a standing start.

- Standing Long Jump – Jumping as far - Standing Long Jump – Jumping as far as possible from a standing start.as possible from a standing start.

Effects of Power on PerformanceEffects of Power on Performance

Improved power means that a performer Improved power means that a performer has the capacity to complete actions has the capacity to complete actions which link physical and skill-related which link physical and skill-related aspects of fitness. This may include aspects of fitness. This may include dynamic balance, co-ordination, reaction dynamic balance, co-ordination, reaction time, agility etc.time, agility etc.

In effect this may allow a person to kick or In effect this may allow a person to kick or throw further/ harder or jump higher or throw further/ harder or jump higher or further etcfurther etc

Types of TrainingTypes of Training

This would include a combination of This would include a combination of speed and strength training. An speed and strength training. An example of this would be:-example of this would be:-

- Weight training using mid to high - Weight training using mid to high weights, low repetitions, at speed.weights, low repetitions, at speed.

FlexibilityFlexibilityThe range of movement across a The range of movement across a joint.joint.

Good flexibility reduces the chance Good flexibility reduces the chance of straining or pulling muscles.of straining or pulling muscles.

Controlled and frequent stretching Controlled and frequent stretching exercises can maintain and improve exercises can maintain and improve a persons level of suppleness.a persons level of suppleness.

What tests can be used to measure What tests can be used to measure flexibility?flexibility?

There are different types of testing There are different types of testing for flexibility. The most common ones for flexibility. The most common ones are:-are:-

- Sit and Reach – (Flexibility across - Sit and Reach – (Flexibility across the joints).the joints).

- Trunk Extensions – (Flexibility in the - Trunk Extensions – (Flexibility in the lower back).lower back).

Effects of Flexibility on Effects of Flexibility on performance.performance.

This will allow a performer to operate This will allow a performer to operate with minimum effort and achieve with minimum effort and achieve maximum efficiency.maximum efficiency.

Increased flexibility will allow a Increased flexibility will allow a performer an increased range of performer an increased range of movement.movement.

Types of Flexibility.Types of Flexibility.

Static – Holding a balance in Static – Holding a balance in gymnastics.gymnastics.

Dynamic – A high jump performer Dynamic – A high jump performer arching their back when performing.arching their back when performing.

Types of TrainingTypes of TrainingA flexibility circuit would be one way A flexibility circuit would be one way of training to improve flexibility.of training to improve flexibility.

To improve flexibility a joint needs to To improve flexibility a joint needs to be moved beyond the point at which be moved beyond the point at which the performer feels resistance.the performer feels resistance.

Stretching can either be Stretching can either be StaticStatic or or DynamicDynamic