S3 Standard Grade S3 Standard Grade PEPE

FitnessFitness

D Morton 07

Revision Today Revision Today

What aspects of What aspects of fitness have we fitness have we covered so far? covered so far? FlexibilityFlexibility SpeedSpeed Cardio-respiratory enduranceCardio-respiratory endurance Strength Strength

What have we still to What have we still to cover? cover? Local muscular Endurance Local muscular Endurance

Flexibility Flexibility

What is What is flexibility?flexibility?

The range of movement

across a joint

How did we test our How did we test our flexibility?flexibility?

Sit and reachSit and reach Trunk extensionTrunk extension Shoulder reachShoulder reach

Why do you test your Why do you test your level of flexibility?level of flexibility?

To see what we have to work on To see what we have to work on to improveto improve

To set a good training programme To set a good training programme to improve our flexibility to improve our flexibility

What sports is it What sports is it important to have good important to have good flexibility?flexibility? Gymnastics Gymnastics

The splits –flexibility in The splits –flexibility in the hip joint allows the the hip joint allows the legs to stretch further legs to stretch further

Cardio-respiratory Cardio-respiratory EnduranceEndurance

Cardio-respiratory Cardio-respiratory EnduranceEndurance

The ability of the heart and The ability of the heart and the lungs to work for a long the lungs to work for a long period of timeperiod of time

How does this happen?How does this happen?

The heart and The heart and lungs can take in, lungs can take in, transport and use transport and use OXYGEN OXYGEN efficientlyefficiently

How did we test our How did we test our CRE fitness? CRE fitness?

The Beep testThe Beep test

Ability to run over a long period of Ability to run over a long period of time without getting tiredtime without getting tired

It showed who had the best CRE It showed who had the best CRE fitness in the class fitness in the class

Pulse Pulse

Our pulse is a measure of our Our pulse is a measure of our heart beat heart beat

Pulse Pulse

A fit persons resting pulse rate is roughly A fit persons resting pulse rate is roughly between 35 and 50 beats per minute? between 35 and 50 beats per minute?

If my resting pulse is 90 beats per If my resting pulse is 90 beats per minute am I fit or unfit?minute am I fit or unfit?

Why do we measure our pulse? Why do we measure our pulse?

Strength Strength

What is strength?What is strength?

The maximum force you can The maximum force you can apply to somethingapply to something

E.g the stronger you are= the E.g the stronger you are= the bigger the force you can bigger the force you can

How do we test How do we test strength?strength? The Maximum weight The Maximum weight

you can lift in one goyou can lift in one go

E.g the heaviest kg’s E.g the heaviest kg’s you can lift on a you can lift on a machine in the machine in the fitness roomfitness room

How can you train for How can you train for strength?strength? In the fitness room, weight In the fitness room, weight

machinesmachines

High weight (KG’s), low number of High weight (KG’s), low number of times you lift the weight times you lift the weight

50 kg lift x 750 kg lift x 7

When is it important to When is it important to be strong in sport?be strong in sport? ActivityActivity= rugby= rugby SkillSkill= tackle= tackle How is strength important?How is strength important?

The stronger your legs and The stronger your legs and upper body are, the greater upper body are, the greater the FORCE you can apply to the FORCE you can apply to your opponent and you can your opponent and you can bring them to the ground bring them to the ground easier easier

Power Power

Power is…Power is…

A combination of strength and A combination of strength and speedspeed

How did we test How did we test power?power? Standing long Standing long

jump jump

Vertical jump Vertical jump

Jumping involves Jumping involves power in the legs power in the legs

Strength and speed in the leg Strength and speed in the leg muscles muscles

When is power When is power important? important?

Muscles and jointsMuscles and joints

What are the main joints in the body What are the main joints in the body used in a game of a football?used in a game of a football?

Still to coverStill to cover

Circuit trainingCircuit training Local muscular enduranceLocal muscular endurance Beep test Beep test Skeleton Skeleton

KneeKnee

Ankle Ankle HipHip

Joints in football Joints in football

Types of jointsTypes of joints

Ball and Ball and socketsocket

All directionsAll directions e.g hip, e.g hip, shouldershoulder

Hinge jointHinge joint 2 directions2 directions e.g elbow, e.g elbow, knee knee

Muscles involved Muscles involved

BICEP

TRICEP

PECTORIALS

ABDOMINALS

ADDUCTOR (GROIN)

QUADRICEP

DELTOID

LATS

GLUTEUS MAXIMUS (BOTTOM)

HAMSTRING

CALF

Biceps and tricepsBiceps and triceps

How do they work How do they work together when you together when you take a penalty take a penalty kick?kick?

Movement Movement Muscles Muscles involvedinvolved

Muscles Muscles involvedinvolved

Joints Joints involvedinvolved

PrepPrep Bend Bend supportingsupporting

bend bend kicking leg kicking leg

Quadriceps Quadriceps contract contract

Hamstring Hamstring contractcontract

hamstringhamstring

RelaxRelax

Quadriceps Quadriceps relaxrelax

KneeKnee

Joint-hinge Joint-hinge

ActionAction Swing leg Swing leg forward forward and Kick and Kick ball with ball with foot foot

Quadriceps Quadriceps contractcontract

Soleus Soleus contractcontract

Hamstring Hamstring relaxrelax

Knee joint, Knee joint, hip joint, hip joint, ankle joint ankle joint

RecoverRecoveryy

Kicking leg Kicking leg comes comes across across body for body for follow follow throughthrough

Quadriceps Quadriceps continue to continue to contractcontract

Hamstring Hamstring continues continues to relaxto relax

Knee joint, Knee joint, hip joint, hip joint, ankle jointankle joint

Bones provide:Bones provide:

The basic shape and structure of The basic shape and structure of the bodythe body

Provide supportProvide support

Protect vital organs e.g heartProtect vital organs e.g heart

Skeletal framework also Skeletal framework also hashas::

CartilageCartilage

Synovial fluidSynovial fluid

LigamentLigament

TendonsTendons

These are all present at a joint

Cartilage Cartilage

Where do you think there is Where do you think there is cartilage in your body?cartilage in your body?

Your knee, ear, noseYour knee, ear, nose

What does the What does the cartilage do?cartilage do?

Covers the ends of bonesCovers the ends of bones

Acts as a shock absorber Acts as a shock absorber

Reduces the friction between bonesReduces the friction between bones

Synovial fluid Synovial fluid

Thin layer of liquid produced to help Thin layer of liquid produced to help lubricate a joint and reduce frictionlubricate a joint and reduce friction

Ligament Ligament

Ligaments are a connective tissueLigaments are a connective tissue Made of strong tissueMade of strong tissue Join bone to boneJoin bone to bone Prevent a joint over stretchingPrevent a joint over stretching

TENDONSTENDONS

Tendons are also a connective Tendons are also a connective tissuetissue

A tendon joins muscle to boneA tendon joins muscle to bone

RecapRecap

Ligament joins bone to boneLigament joins bone to bone

Tendon joins muscle to boneTendon joins muscle to bone