Health and Fitness• the differences• the similarities• the concept of fitness

Differences between health and fitness and how they are related

1. To consider the differences between health and fitness and also the ways in which they are related.2. To consider some good exercise habits that could be adopted.3. To be aware of the benefits that can be gained through increasing basic exercise levels.

Differences between health and fitness and how they are related. The adoption of a healthy active lifestyle, for example:Jobs involving manual labourJobs involving being on feet all dayAn outdoor jobWalking/cycling to work/schoolPractical leisure pursuits.

Title Objectives (what you should learn) Content (you should understand these issues)

Concept of ‘fitness’

1. To consider fitness capability in terms of the various components of fitness.2. To consider each of the separate components of fitness.3. To consider the ways in which these components can be affected by training.

The concept of ‘fitness’ as the capability of the body to meet the daily demands made upon it with some comfort/without stress.Fitness capability in terms of the components that serve the body in different degrees, at different times to meet different demands, either separately or in combination, including the following:Strength (dynamic, explosive, static), Speed, Power, Cardiovascular endurance/stamina, Muscular endurance and Flexibility/Suppleness

Skill related fitness (BCART)

1. To consider the ways in which skill-related factors contribute to fitness and effective performance.2. To be aware of how these factors interrelate with each other and also the components of fitness.

BalanceCo-ordination AgilityReaction timeTiming

Task 1 – with a partner (if possible) think why people take part in physical activity and sport

(don’t click again as the possible answers will be revealed)

• To improve self esteem – help feel good about yourself

• To improve body shape – toned body, lose weight etc

• To improve HEALTH (physical, social and mental)

• For ENJOYMENT

• To relieve STRESS and TENSION

• To meet new people – socialise

• For the COMPETITION/PHYSICAL CHALLENGE

• For Aesthetic appreciation

Benefits continued…

These benefits of taking part in sport and physical activity can therefore be grouped into:

Physical – e.g to lose weight

Social – e.g to meet new friends

Mental – e.g to increase confidence

Aesthetic – e.g I like what it looks like

What is health?

• What does being healthy mean? Attempt to define health. Click again when you have done this.

• Health is a complete state of PHYSICAL, SOCIAL and MENTAL well-being and not merely the absence of disease.

What contributes to ‘good health’?

Being Healthy continued…..

Remember its PHYSICAL, SOCIAL and MENTAL well-being

Sleep Stress / Tension

Diet / alcohol / drugs Confidence

Exercise Self-esteem

Friends Family

Disease Happiness

Fitness

Think of a definition for the word ‘fitness’

“Fitness is the ability to meet the demands of the environment”

Fitness can be split into 2 categories

(1) Health related fitness and

(2) Skill Related fitness.

Health RelatedFitness

This refers to the type of fitness required by everyone to cope with the daily demands made of them and to still have enough energy left for emergencies.

•The 6 components of general fitness are:

(1) Speed

(2) Strength

(3) Power

(4) Cardiovascular Endurance

(5) Muscular Endurance

(6) Flexibility (Suppleness)

General fitness continued…

• These components are important in everyday life as well as for physical activity.

• Strength and stamina are required to allow a person

to carry out tasks such as carrying heavy shopping, climbing stairs, etc. Flexibility is important as it allows an individual to perform a range of simple movements without discomfort, e.g. tying laces, reaching for a book.

Task

1. For 2 of the sports that you think you may have in your final assessments think of 3 components of general fitness that are important, providing examples to support (e.g. badminton – flexibility – stretching to reach the shuttle low down to the ground)

2. Think of how having a shortfall in some of these components of fitness can affect everyday life (e.g. lack of strength – struggle carrying shopping bags, school bag etc).

Skill RelatedFitness

• These are the aspects of fitness which allow a person to perform skills successfully:

• Agility • Balance• Co-ordination• Reaction time• Power

Task

• For 2 of the sports that you think you may have in your final assessments think of 3 components of skill related fitness that are important, providing examples to support.

Starter questions…

1. Discuss with the person next to you: which four components of fitness are the most important in your sport (from your homework).

2. Name a sport that requires a completely different type of fitness to the four needed in the sport you discussed in Q1.

3. Why is it that a person can be fit for one sport and not for another? Consider examples of this.

4. How can you get ‘fitter’ for your own sport?

E/D – you will understand what is meant by ‘components of fitness’ and be able to explain why there are skill related and health related components.

C/B – you should be able to link the components of fitness to various sports to explain why an individual could be fit for one sport and not another.

A/A* - could consider how to improve the many components of fitness.

Homework – complete the SKILL RELATED COMPONENTS and the FITNESS TESTING worksheets using the VLE class page and/or your text books.

Components of Fitness

Health RelatedHealth RelatedComponents of FitnessComponents of Fitness

Components of FitnessBy the end of this section you should be able to:

describe and explain how the different health related components of fitness, (cardiovascular endurance, muscular endurance, speed, strength, power and flexibility) relate to good health and affect performance in a variety of activities, and how the importance of each differs between activities.

Cardiovascular EnduranceCardiovascular Endurance

Cardiovascular endurance depends on “The efficiency of the heart and circulatory system to meet the demands of

the body for a sustained period of activity”

• Improved by regular endurance training• Increases the size of the heart (hypertrophy), therefore with each beat more blood is pumped around the body

• Examples within sport…

(Also known as STAMINA or AEROBIC CAPACITY)

Cardio – heartVascular – system of vesselsEndurance – the ability to keep going for long periods.

Muscular Muscular EnduranceEndurance

“The measure of the capacity of the muscles to perform repeated contractions, or near maximum level for an extended period of time without becoming fatigued”

• How long your muscles can work for at nearly maximum levels

• Most swimming events rely on localised muscular endurance

• Once the oxygen supply fails to keep up with demand, muscles work anaerobically and lactic acid accumulates

SpeedSpeed

“Speed is the time taken to move all or parts of the body through a specified distance”

• How fast we can run the 100m is the example we all think of, but a golf swing is requires fast arm and torso speed

• Most believe speed is an innate ability, something we are born with

• Speed can be improved through moving more efficiently. Rotational speed in discus throwing, for example

StrengthStrength

“The maximum force that can be developed within a muscle or group of muscles during a single maximal contraction”

• This is often an all-out effort • A judo player will use strength repeatedly against an opponent• Improved through regular training and exercise, especially by using weights that push the muscle to use maximum force

There are 3 different types of strength,each being suited to a different activity:

(1) DYNAMIC STRENGTH – muscle length alters many times during the activity(2) EXPLOSIVE STRENGTH – one ‘all out’ effort from the muscle group(3) STATIC STRENGTH – muscle length stays the same

STATIC EXPLOSIVE DYNAMIC

Activity

Example ? ? ?Body

State

Stays the same Moves fast Moves fast

Distance

Moved

Little or none Little Can be considerable

Time

Taken

Varies but not long

Small amount Can be considerable

Muscle

State

Stays the same Changes quickly Changes quickly and repeatedly

StrengthStrength

STATIC EXPLOSIVE DYNAMIC

Activity

Example

Tug of War

Rugby Scrum

Shot putt

High Jump

Rowing

100m sprint

Body

State

Stays the same Moves fast Moves fast

Distance

Moved

Little or none Little Can be considerable

Time

Taken

Varies but not long

Small amount Can be considerable

Muscle

State

Stays the same Changes quickly Changes quickly and repeatedly

StrengthStrength

FlexibilityFlexibility

“The greatest range of movement possible at a given joint” (Also known as suppleness and mobility)

• Depends on the elasticity of ligaments and tendons and the strength of muscle groups

• Flexibility depends of the type of joint

• Good flexibility guards against tendon, ligament and muscle damage

• Developed through stretching

• What specific areas need to be flexible to prevent injuries and enhance performance in your sport?

Skill RelatedSkill RelatedComponents of Components of

FitnessFitness

Components of fitnessBy the end of this section you should be able to:

describe and explain how the different skill related fitness components (agility, balance, coordination, speed of reaction, timing) relate to good health and affect performance in a variety of games activities, and how the importance of each differs between games activities.

Skill RelatedSkill RelatedComponents of FitnessComponents of Fitness

These are types of fitness that affect our ability to perform particular skills.

Weight lifting relies on one component of fitness – strength. But a gymnastics routine or football

dribble relies on various fitness factors that produce ‘quality’ and ‘skilful’ movements

AgilityAgility

“The performers ability to move in a controlled way and to change direction, turn, stop and start quickly”

• Expressions such as ‘quick footed’ or ‘nimble’ are used to mean very much the same as ‘agile’

• Concerned with freedom in whole body movement.

• Examples within sport…

BalanceBalance

“The ability to control and adjust body position so as to remain in a stable position”

• Keeping the centre of mass (bulk of our body weight) over our base of support

• We do this naturally in everyday situations without realising, just as a badminton player quickly adjusts her feet after lunging to return the shuttlecock.

• Examples in sport…

Co-ordinationCo-ordination

“The ability of various parts of the body combining to produce a desired movement or sequence of movements”

• This is necessary in all sporting skills

• Essential in maintaining balance and controlling movement (striking a ball, dodging an opponent, throwing, etc)

• In the skills listed above, each movement must occur in order and at a specific time, if the skill is to be performed successfully.

Speed of ReactionSpeed of Reaction

Speed of reaction has two closely related processes:

The time taken between the initial stimulus (the gun!) and the initiation of response (moving out of the blocks)

Time taken from the initiation of response (moving out of the blocks) to the completion of the movement (sprinting 5m)

• Movement Time

• Reaction Time

Other sporting examples?

• Response Time = Reaction Time + Movement Time

TimingTiming

“Timing is simply about performing a skill at the right time or in the right way so that it is effective”

• The timing of a pass in rugby, a stroke in cricket or a smash in badminton

• Which sports do not require timing?

• Influenced by internal mechanisms (spotting a landing from a somersault)

Improving Skill Related Components of FitnessImproving Skill Related Components of Fitness

Different activities might require more of a particular skill related component than others. Therefore, we need to identify the components that most affect performance in our chosen sport

Because skill related components are mostly concerned with the control of the nervous system, they are more difficult to improve than the more physical components (strength, speed, etc)

The brain sends signals to the muscles through the nerves to contract. How fast the brain can perform this task is important, but is not something that can be directly improved by training

However…

…the amazing thing about the brain is that it learns.

Continued…

The more you practise skills and take part in your activities, the better your brain becomes at anticipating what you will need to do next

Improving the physical components of fitness, such as strength, flexibility and speed lays the foundation for improving skill related fitness components through practise and training.