During this module you will be looking at During this module you will be looking at Physical FitnessPhysical Fitness..

The two types of fitness – Skill & Health Related.The two types of fitness – Skill & Health Related.

The components that make up Skill & Health Related Fitness.The components that make up Skill & Health Related Fitness.

How we evaluate the different forms of fitness.How we evaluate the different forms of fitness.

Some lessons will be classroom based and others will be Some lessons will be classroom based and others will be practically based.practically based.

TASKTASK : : What is health?What is health?

HealthHealth does not mean the absence of sickness. does not mean the absence of sickness.

HEALTH IS :HEALTH IS :

““A STATE OF COMPLETE PHYSICAL, MENTAL AND A STATE OF COMPLETE PHYSICAL, MENTAL AND SOCIAL WELL BEING, AND NOT MERELY THE SOCIAL WELL BEING, AND NOT MERELY THE

ABSENCE OF DISEASE OR INFIRMITY.”ABSENCE OF DISEASE OR INFIRMITY.”

Physical Activity helps :Physical Activity helps : Your Your physicalphysical well-being well-being Your Your mentalmental well-being. well-being. Your Your socialsocial well-being. well-being.

TASKTASK : What is Fitness? : What is Fitness?

Fitness isn’t just about being able to do sit-ups and run fast.Fitness isn’t just about being able to do sit-ups and run fast.

FITNESS IS : FITNESS IS :

““THE ABILITY TO MEET THE DEMANDS OF THE THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT” ENVIROMENT”

Your environment is Your environment is everythingeverything around you. around you.

It includes home, school, family and friends – All of them make It includes home, school, family and friends – All of them make demands on you.demands on you.

Meeting the demands means carrying out Meeting the demands means carrying out taskstasks and and activitiesactivities..

If you can carry out these tasks and activities If you can carry out these tasks and activities without getting without getting too tiredtoo tired, and still have energy left over for emergencies, then you , and still have energy left over for emergencies, then you are fit.are fit.

o FITNESSFITNESS is a blend of a number of different physical is a blend of a number of different physical qualities.qualities.

o Physical Fitness is only one area of Physical Fitness is only one area of TOTALTOTAL fitness. fitness.

o Other areas include Other areas include mentalmental, , socialsocial and and emotional fitnessemotional fitness..

o Fitness is constantly changing and is influenced by many Fitness is constantly changing and is influenced by many factors.factors.

o WEAKNESSWEAKNESS in one fitness area may keep you from in one fitness area may keep you from improving in other areas.improving in other areas.

Physical fitness is made up of 11 different parts or componentsPhysical fitness is made up of 11 different parts or components :: five five areare Health-related Health-related andand six six areare Skill related Skill related..

HealthHealth and and FitnessFitness are closely linked. are closely linked.

You can’t be You can’t be HEALTHY WITHOUT BEING FITHEALTHY WITHOUT BEING FIT enough enough to meet the demands of your environment. to meet the demands of your environment.

However, it is possible to be However, it is possible to be FITFIT but but NOT HEALTHYNOT HEALTHY. .

E.g. You can physically manage your everyday tasks (so E.g. You can physically manage your everyday tasks (so you are fit) but are constantly depressed about being no good you are fit) but are constantly depressed about being no good at anything.at anything.

Remember, Remember, HEALTHHEALTH is complete is complete PHYSICALPHYSICAL, , SOCIALSOCIAL and and MENTALMENTAL well-being. well-being.

1.1. Who is the fittest sports performer that you can think of ?Who is the fittest sports performer that you can think of ?

2.2. Why ?Why ?

3.3. What physical factors are a particular strength of your What physical factors are a particular strength of your sports performer ? List them.sports performer ? List them.

From the list below try and work which you would consider to From the list below try and work which you would consider to be be health-related componentshealth-related components of fitness and which you would of fitness and which you would consider to consider to skill-related componentsskill-related components..

StrengthStrength AgilityAgility Co-ordinationCo-ordination

SpeedSpeed Muscular Muscular EnduranceEndurance

FlexibilityFlexibility

BalanceBalance Reaction TimeReaction Time

Cardiovascular Cardiovascular FitnessFitness

Body Body CompositionComposition

PowerPower

Health-Related FitnessHealth-Related Fitness Skill-Related FitnessSkill-Related Fitnesso Cardiovascular /Aerobic Cardiovascular /Aerobic Fitness, StaminaFitness, Stamina

o StrengthStrength

o Muscular EnduranceMuscular Endurance

o Flexibility or SupplenessFlexibility or Suppleness

o Body CompositionBody Composition

o AgilityAgility

o BalanceBalance

o Co-ordinationCo-ordination

o PowerPower

o Reaction TimeReaction Time

o SpeedSpeed

Cardiovascular FitnessCardiovascular Fitness Refers to the range of movement at a joint.Refers to the range of movement at a joint.

Co-ordinationCo-ordination Refers to the proportions of lean body mass and body fat.Refers to the proportions of lean body mass and body fat.

Muscular EnduranceMuscular Endurance The mixing of different abilities into the smooth execution of task.The mixing of different abilities into the smooth execution of task.

SpeedSpeed The ability to maintain the equilibrium of the body. The ability to maintain the equilibrium of the body.

BalanceBalance The ability to produce strength performances quickly. The ability to produce strength performances quickly.

AgilityAgility The ability to respond to a given stimulus.The ability to respond to a given stimulus.

Flexibility/SupplenessFlexibility/Suppleness The ability to change direction accurately and quickly.The ability to change direction accurately and quickly.

PowerPower The quickness with which one is able to move the body from one point to The quickness with which one is able to move the body from one point to another.another.

Reaction Time Reaction Time The ability of a muscle or muscle group to apply force and overcome The ability of a muscle or muscle group to apply force and overcome resistance.resistance.

StrengthStrength Refers to the capacity of the muscle or group of muscles to work Refers to the capacity of the muscle or group of muscles to work continuously.continuously.

Body CompositionBody Composition The ability to exercise the whole body for prolonged periods of time.The ability to exercise the whole body for prolonged periods of time.

TaskTask : : Match the Components of Fitness with their definitions.Match the Components of Fitness with their definitions.

Cardiovascular Cardiovascular FitnessFitness

Co-ordinationCo-ordination

Muscular EnduranceMuscular Endurance

SpeedSpeed

BalanceBalance

AgilityAgility

Flexibility/SupplenessFlexibility/Suppleness

PowerPower

Reaction Time Reaction Time

StrengthStrength

Body CompositionBody Composition

The ability to exercise the whole body for prolonged periods of time.The ability to exercise the whole body for prolonged periods of time.

The mixing of different abilities into the smooth execution of task.The mixing of different abilities into the smooth execution of task.

Refers to the capacity of the muscle or group of muscles to work Refers to the capacity of the muscle or group of muscles to work continuously.continuously.

The quickness with which one is able to move the body from one point The quickness with which one is able to move the body from one point to another.to another.

The ability to maintain the equilibrium of the bodyThe ability to maintain the equilibrium of the body

The ability to change direction accurately and quicklyThe ability to change direction accurately and quickly

Refers to the range of movement at a joint.Refers to the range of movement at a joint.

The ability to produce strength performances quickly.The ability to produce strength performances quickly.

The ability to respond to a given stimulus.The ability to respond to a given stimulus.

The ability of a muscle or muscle group to apply force and overcome The ability of a muscle or muscle group to apply force and overcome resistance.resistance.

Refers to the proportions of lean body mass and body fat.Refers to the proportions of lean body mass and body fat.

TaskTask : : Match the Components of Fitness with their definitions.Match the Components of Fitness with their definitions.

For each of the For each of the SkillSkill and and Health Related Components of Health Related Components of FitnessFitness suggest a suggest a sporting activitysporting activity and relevant and relevant sports sports performerperformer that you would suggest requires and possesses a that you would suggest requires and possesses a large amount of that component. large amount of that component.

Highlight what skill & health related components of fitness are Highlight what skill & health related components of fitness are most valuable in each of the following sporting activities:most valuable in each of the following sporting activities:

1.1. Marathon RunningMarathon Running

2.2. SquashSquash

3.3. Javelin ThrowingJavelin Throwing

4.4. Bowling in CricketBowling in Cricket

5.5. HockeyHockey

6.6. GolfGolf

7.7. Weight LiftingWeight Lifting

Each sport can have more than one componentEach sport can have more than one component

Complete your own personal fitness profileComplete your own personal fitness profile

HEALTH-RELATED COMPONENTS OF FITNESSHEALTH-RELATED COMPONENTS OF FITNESS

CARDIOVASCULAR FITNESSCARDIOVASCULAR FITNESS

““THE ABILITY TO EXERCISE THE WHOLE BODY THE ABILITY TO EXERCISE THE WHOLE BODY FOR PROLONGED PERIODS OF TIME.”FOR PROLONGED PERIODS OF TIME.”

What words would you link with Cardiovascular Fitness ?What words would you link with Cardiovascular Fitness ?

• Linked words include : endurance, stamina and aerobic fitness.Linked words include : endurance, stamina and aerobic fitness.

What frequency and intensity of Training would you expect to What frequency and intensity of Training would you expect to perform to improve Cardiovascular Fitness ? perform to improve Cardiovascular Fitness ?

• To improve CV Fitness you should choose an activity in which your To improve CV Fitness you should choose an activity in which your body has to body has to WORK CONTINUOUSLYWORK CONTINUOUSLY for a for a LONG PERIOD OF LONG PERIOD OF TIMETIME (e.g. jogging, swimming etc.) (e.g. jogging, swimming etc.)

• Work levels should be maintained for Work levels should be maintained for 30 MINUTES30 MINUTES and should be and should be repeated repeated 3 TIMES A WEEK3 TIMES A WEEK. (Heart Rate should be 50-60% of max.) . (Heart Rate should be 50-60% of max.)

STRENGTHSTRENGTH

• Can be defined as :Can be defined as :

THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO APPLY FORCE AND OVERCOME RESISTANCEAPPLY FORCE AND OVERCOME RESISTANCE

There are 3 different types of StrengthThere are 3 different types of Strength

• Static or IsometricStatic or Isometric – When – When FORCEFORCE is applied to a is applied to a NON-NON-MOVING OBJECT.MOVING OBJECT.

• Dynamic or IsotonicDynamic or Isotonic – Which involves the – Which involves the MOVEMENT MOVEMENT of of the muscles / jointsthe muscles / joints etc. against a etc. against a MOVING MOVING object.object.

• ExplosiveExplosive – Which involves all the athlete’s strength going – Which involves all the athlete’s strength going into a into a QUICK MOVEMENT.QUICK MOVEMENT.

Give an example of a sporting activity that you would Give an example of a sporting activity that you would associate with each different type of Strengthassociate with each different type of Strength

Static / Isometric StrengthStatic / Isometric Strength

• Rugby ScrumRugby Scrum

• Tug of WarTug of War

• WrestlingWrestling

Dynamic / Isotonic StrengthDynamic / Isotonic Strength

• Weight LiftingWeight Lifting

Explosive StrengthExplosive Strength

• High JumpHigh Jump

• Long JumpLong Jump

FLEXIBILITYFLEXIBILITY

““REFERS TO THE RANGE OF MOVEMENT AT THE REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.”JOINT.”

• Can be improved by Can be improved by STRETCHINGSTRETCHING the muscles and tendons the muscles and tendons and by extending the ligaments and supporting tissues and by extending the ligaments and supporting tissues BEYOND BEYOND THEIR NORMAL RANGE OF MOVEMENTTHEIR NORMAL RANGE OF MOVEMENT. .

There are 3 different types of stretchingThere are 3 different types of stretching

• Static StretchingStatic Stretching - - EXTENDINGEXTENDING a limb beyond its normal a limb beyond its normal range. The position is held for at least 10 seconds.range. The position is held for at least 10 seconds.

• Active/Dynamic StretchingActive/Dynamic Stretching – Extending a joint beyond its – Extending a joint beyond its normal limit, and repeats this normal limit, and repeats this RHYTHMICALLYRHYTHMICALLY over a period over a period of 20 seconds.of 20 seconds.

• Passive StretchingPassive Stretching – Joint flexibility is improved by – Joint flexibility is improved by EXTERNAL FORCEEXTERNAL FORCE caused by partners or coaches who move caused by partners or coaches who move the limb to its end position and keep it there for a fewthe limb to its end position and keep it there for a few seconds. seconds.

BODY COMPOSTIONBODY COMPOSTION

““REFERS TO THE PROPORTIONS OF LEAN BODY MASS REFERS TO THE PROPORTIONS OF LEAN BODY MASS AND BODY FAT”AND BODY FAT”

MUSCULAR ENDURANCEMUSCULAR ENDURANCE

““REFERS TO THE CAPACITY OF A MUSCLE TO REFERS TO THE CAPACITY OF A MUSCLE TO WORK CONTINUOUSLY”WORK CONTINUOUSLY”

TASKTASK

Using the information that you have been given, attempt to Using the information that you have been given, attempt to highlight a sport for highlight a sport for EACHEACH of the of the HEALTH-RELATEDHEALTH-RELATED components that you would consider to be very closely linked.components that you would consider to be very closely linked.

Skill Related Components of FitnessSkill Related Components of Fitness

AGILITYAGILITY

o Is defined as :Is defined as :

““THE ABILITY TO CHANGE DIRECTION THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.”ACCURATELY AND QUICKLY.”

In what type of activities is Agility important ?In what type of activities is Agility important ?

o In In GAMES ACIVITIESGAMES ACIVITIES this is a very important factor. this is a very important factor.

CO-ORDINATIONCO-ORDINATION

o Is defined as :Is defined as :

““THE MIXING OF DIFFERENT ABILITIES INTO A THE MIXING OF DIFFERENT ABILITIES INTO A SMOOTH EXECUTION OF A TASK.”SMOOTH EXECUTION OF A TASK.”

o It can include hand-eye co-ordination in catching a ball It can include hand-eye co-ordination in catching a ball or eye-foot co-ordination in kicking a ball.or eye-foot co-ordination in kicking a ball.

In what type of activities is Co-ordination important?In what type of activities is Co-ordination important?

REACTION TIMEREACTION TIME

““THE TIME REQUIRED TO RESPOND TO A GIVEN THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.”STIMULUS.”

o An example where a fast reaction time is a definite An example where a fast reaction time is a definite advantage would be reacting to a starter’s gun in a 100m advantage would be reacting to a starter’s gun in a 100m race.race.

POWERPOWER

““THE ABILITY TO PRODUCE STRENGTH THE ABILITY TO PRODUCE STRENGTH PERFORMANCES QUICKLY.”PERFORMANCES QUICKLY.”

o I.e the combination of strength and speedI.e the combination of strength and speed

SPEEDSPEED

““THE QUICKNESS WITH WHICH ONE CAN MOVE THE QUICKNESS WITH WHICH ONE CAN MOVE THE BODY FROM ONE POINT TO ANOTHER” THE BODY FROM ONE POINT TO ANOTHER”

BALANCEBALANCE

o Is defined as :Is defined as :

““THE ABILITY TO MAINTAIN THE EQUILIBRIUM THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.”OF THE BODY.”

There are 2 types of balanceThere are 2 types of balance

o StaticStatic – The equilibrium is maintained in a – The equilibrium is maintained in a FIXED FIXED POSITIONPOSITION, usually while stood on one foot., usually while stood on one foot.

o DynamicDynamic – The equilibrium must be maintained while – The equilibrium must be maintained while performing a task which involvesperforming a task which involves MOVEMENT MOVEMENT e.g. e.g. Walking the beam. Walking the beam.

Give sporting examples where you think the two different Give sporting examples where you think the two different types of balance are required.types of balance are required.

Static Static – Performing an Arabesque– Performing an Arabesque

DynamicDynamic – Walking the beam– Walking the beam

TASKTASK

Using the information that you have been given, attempt Using the information that you have been given, attempt to highlight a sport for to highlight a sport for EACHEACH of the of the SKILL-RELATEDSKILL-RELATED components that you would consider to be very closely components that you would consider to be very closely linked.linked.

What components of fitness are important for different types What components of fitness are important for different types of sporting activities?of sporting activities?

TaskTask

Look at the range of sporting activities and different Look at the range of sporting activities and different components of fitness on the table and rate their importance components of fitness on the table and rate their importance using the following scale.using the following scale.

Very ImportantVery Important = 3= 3

ImportantImportant == 22

Quite ImportantQuite Important = 1= 1

UnnecessaryUnnecessary == 00

ActivityActivity StrengthStrength CV CV EnduranceEndurance

FlexibilityFlexibility Muscular Muscular StrengthStrength

SpeedSpeed BalanceBalance Co-ordinationCo-ordination Reaction Reaction TimeTime

AgilityAgility PowerPower Body Body CompComp

RowingRowing

AerobicsAerobics

SoccerSoccer

NetballNetball

WindsurfingWindsurfing

High JumpHigh Jump

CyclingCycling

Shot PuttShot Putt

TennisTennis

TaskTask : : Why do we Fitness Test ?Why do we Fitness Test ?

The results of fitness tests can be used to :The results of fitness tests can be used to :

Identify strengths and weaknesses in performance.Identify strengths and weaknesses in performance.

Compare against recognised standardsCompare against recognised standards

Monitor progressMonitor progress

Adapt training programmesAdapt training programmes

Place athletes in correct training groupsPlace athletes in correct training groups

Set targets / goalsSet targets / goals

Identify talentIdentify talent

Monitor progress following injuryMonitor progress following injury

Muscular EnduranceMuscular Endurance Sit Ups, Pull Ups, Press Ups, Dips (These test the endurance of Sit Ups, Pull Ups, Press Ups, Dips (These test the endurance of specific muscle groups).specific muscle groups).

Aerobic /Cardiovascular Aerobic /Cardiovascular Fitness / Endurance / StaminaFitness / Endurance / Stamina

12 minute run (Cooper Test), 1.5 Mile Run, Multistage Fitness Test 12 minute run (Cooper Test), 1.5 Mile Run, Multistage Fitness Test (Bleep Test).(Bleep Test).

StrengthStrength Grip Dynamometer, Tensiometer, Standing Broad Jump (Explosive Grip Dynamometer, Tensiometer, Standing Broad Jump (Explosive Strength), Vertical Jump (Explosive Strength)Strength), Vertical Jump (Explosive Strength)

AgilityAgility Illinois Agility Run, Burpee Test.Illinois Agility Run, Burpee Test.

FlexibilityFlexibility Sit and Reach Test, Trunk Extension. Sit and Reach Test, Trunk Extension.

Co-ordinationCo-ordination Alternate Hand Wall ThrowAlternate Hand Wall Throw

SpeedSpeed 50m Sprint 50m Sprint

BalanceBalance Stork Test, Bass TestStork Test, Bass Test

Reaction TimeReaction Time Stick TestStick Test

Body CompositionBody Composition Skinfold MeasurementsSkinfold Measurements

It is possible to test those Components of Health-Related and Skill-Related Fitness It is possible to test those Components of Health-Related and Skill-Related Fitness

using a wide variety of standardised tests.using a wide variety of standardised tests.

You interpret results by comparing to :You interpret results by comparing to :

Your own previous resultsYour own previous results

Other subjects (people) within your groupOther subjects (people) within your group

Recognised standardsRecognised standards

Elite athletes’ scoresElite athletes’ scores

Your can present your results by using charts, graphs, pie charts Your can present your results by using charts, graphs, pie charts and percentile rankings.and percentile rankings.

Yr 10 Bleep Test ResultsYr 10 Bleep Test Results

0

10

20

30

40

50

60

70

80

Fitness Tests must be valid and reliable this means :Fitness Tests must be valid and reliable this means :

VALIDVALID

The fitness test should measure the actual fitness The fitness test should measure the actual fitness component that you are interested in.component that you are interested in.

e.g.. Does the 30m sprint measure speed?e.g.. Does the 30m sprint measure speed?

RELIABLERELIABLE

The test should consistently give the same results.The test should consistently give the same results.

WHAT FACTORS AFFECT FITNESS TEST SCORES ?WHAT FACTORS AFFECT FITNESS TEST SCORES ?

TASKTASK

With the person sat next to you With the person sat next to you brainstormbrainstorm what factors you what factors you thing could have an thing could have an influence on a fitness test scoreinfluence on a fitness test score..

Use your personal experience of completing some of the Use your personal experience of completing some of the fitness tests e.g. The bleep test etc. to help you think of some fitness tests e.g. The bleep test etc. to help you think of some reasons why an individual’s score in any of the tests may not reasons why an individual’s score in any of the tests may not be a true representation of their fitness levels.be a true representation of their fitness levels.

Genetic - 50%

Motivation - 10%

Maturation - 10%

Training - 10%

Conditions - 10%

Skill - 5%

Tester Error - 5%

The degree to which each factor affects results can be seen in the pie chart The degree to which each factor affects results can be seen in the pie chart

below:below:

GeneticGenetic

MotivationMotivation Maturation (age)Maturation (age)

TrainingTraining

Conditions (e.g. weather, surface etc.)Conditions (e.g. weather, surface etc.)

Tester ErrorTester Error

SkillSkill

ALL COMPONENTS OF FITNESS CAN BE MEASURED AND ALL COMPONENTS OF FITNESS CAN BE MEASURED AND SUCCESSFULLY MONITORED OVER TIME.SUCCESSFULLY MONITORED OVER TIME.

There are some There are some WEAKNESSES IN FITNESS TESTINGWEAKNESSES IN FITNESS TESTING

Fitness test scores are an Fitness test scores are an ESTIMATEESTIMATE of the different fitness of the different fitness components, they don’t represent absolute achievements.components, they don’t represent absolute achievements.

Fitness scores can Fitness scores can CHANGECHANGE dramatically with changes in dramatically with changes in circumstance – e.g. effect of training or prolonged inactivity.circumstance – e.g. effect of training or prolonged inactivity.

Scores can be affected byScores can be affected by POOR LEVELS OF MOTIVATION POOR LEVELS OF MOTIVATION to to GENETICGENETIC factors. factors.

Your fitness can be affected by the following factors, some of which are out Your fitness can be affected by the following factors, some of which are out of your control.of your control.

AgeAge

You are usually at your fittest in your twenties. The graph below shows You are usually at your fittest in your twenties. The graph below shows fitness in terms of oxygen used per kilogram of body weight. The more you fitness in terms of oxygen used per kilogram of body weight. The more you use the fitter you are.use the fitter you are.

From your thirties onwards fitness falls because :From your thirties onwards fitness falls because :

Muscles get weakerMuscles get weaker Bones get lighterBones get lighter Joints get stifferJoints get stiffer

Movements get slowerMovements get slower Body fat increasesBody fat increases

GenderGender

Up to about 11 years Up to about 11 years