Components of fitness - WordPress.com · Components of fitness. Unit: Principles of exercise, ......
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Learning outcomes & assessment criteria
Learning outcome: The learner will: LO2: Understand the components of fitness Assessment criteria: The learner can: 2.1. Define the components of health-related fitness
2.2. Define the components of skill-related fitness
2.3. Identify the factors that affect health-related fitness and skill-related fitness
Physical activity
Any body movement that increases energy expenditure above resting levels. • Everyday activities.
• Active leisure and recreation.
• Playing sport.
Activities of daily living (ADLs)
Active leisure and recreation (including structured exercise)
Sport (Social or competitive)
Vigorous housework Gardening Cleaning the car DIY Active travelling Active work Active play Using stairs more often
Gym training Group exercise to music Aqua aerobics or swimming Circuit training Yoga Pilates Outdoor activities, e.g. hill walking and climbing
Games, e.g. basketball, cricket, hockey Athletics, e.g. various track and field Water sports, e.g. sailing, rowing Individual sports, e.g. judo, boxing, weight-lifting
Physical activity
Physical activity recommendations for health
• 150 minutes of moderate-intensity aerobic activity every week Or • 75 minutes of vigorous-intensity activities Or • An equivalent combination of both • Plus • At least two days a week of muscular strength and endurance
training
Move more often, sit down less
Exercise
A form of physical activity that is planned, structured and performed regularly with the specific intention of
maintaining or improving one or more of the components of physical fitness.
Exercise session structure
Main workout. To train specific components of
fitness
Intensity curve / gradient
Physical fitness
A potential outcome from taking part in regular physical activity and exercise. • Health-related fitness – cardiorespiratory or
cardiovascular endurance, muscular strength, muscular endurance, flexibility.
• Skill-related fitness – speed, reaction time, agility, balance, coordination, power.
Definitions include: “A state of well-being that provides optimal performance.” “Attributes related to how well one performs physical activity.” “The ability to carry out everyday tasks with vigour and without excess stress or fatigue”
Physical fitness
‘A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity’.
WHO.1948. The main components are: 1. Physical fitness (health and skill-related)
2. Mental and emotional fitness
3. Medical fitness
4. Nutritional fitness
5. Social fitness
Health or total fitness
Small group task
Define each of the following and describe activities that would improve each component: Group 1: Cardiovascular fitness Group 2: Muscular strength Group 3: Muscular endurance Group 4: Flexibility Present ideas to rest of group
Health-related physical fitness
The ability of the heart and lungs to take in, transport and utilise oxygen and remove waste products during exercise
Cardiovascular fitness
The range of movement about a joint or series of joints. The ability to move the joints through a full range of motion.
Flexibility
Muscular strength - the maximal amount of force a muscle or group of muscles can generate during one contraction, e.g. the maximum someone could lift once or for a few repetitions
Muscular endurance - the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue
Muscular fitness
Pair task
Define each of the following and describe activities that would help to develop these: 1.Speed 2.Power 3.Reaction time 4.Co-ordination 5.Balance 6.Agility Discuss all ideas
Skill-related fitness
There are 6 components of skill-related fitness: 1. Speed
2. Power
3. Reaction time
4. Co-ordination
5. Balance
6. Agility
Skill-related fitness
1. Speed - quickness of movement, e.g. sprinting
2. Power - the combination of strength and speed, e.g. shot putt
3. Reaction time - the ability to respond quickly to a stimulus i.e. ‘reflexes’, e.g.
goal keeping
Skill-related fitness
4. Co-ordination - the ability to move two or more
body parts under control, smoothly and
efficiently, e.g. dancing
5. Balance - the ability to control the body’s
position - stationary or moving, e.g. gymnastics
beam work
6. Agility - the ability to perform a series of
explosive power movements in rapid
succession in opposing directions, e.g. hop,
skip and jump
Skill-related fitness
Pair task
Write down all the factors which you consider could influence fitness and health. Which of these can be changed? Discuss all ideas
Factors affecting fitness
• Age
• Gender
• Body type
• Diet
• Activity level
• Illness
• Drugs
• Stress
• Environment
Health and fitness factors
Four groups
Design two questions to check the learning of your peers. Ask these questions to the other groups. Discuss answers
Quiz
Exercise session structure
Main workout. To train specific components of
fitness
Intensity curve / gradient
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Intensity
Warm up Main workout Cool down Mobility Pulse raising Stretching
Cardiovascular Muscular fitness
Pulse lowering Flexibility and stretching