TOPIC 1.1.1: HEALTHY, ACTIVE LIFESTYLE & HOW THEY COULD BENEFIT YOUCategories of a healthy active life style

The three categories areSocial, Mental, Physical

Benefits of taking part in physical activityThey need to know what the PHYSICAL and HEALTH benefits are and what effect they have

Physical Fitness benefits

Increased strength BY using larger weights/ low reps

Increased muscular endurance BY using muscles repeatedly

Increased CV fitness BY taking part in aerobic fitness

Increased flexibility BY Carrying out stretches

Physical Physical challengeBy pushing you outside of your comfort zone – scary, physically demanding

Health benefits

Stronger bones &reduced chance of osteoporosis

BY taking part in weight bearing exercise

reduce chance of coronary heart disease

& reduce chance of stroke

By reducing cholesterol & blood pressure

BY burning calories therefore reduce chance of obesity

Social benefits

Meeting new people SO can develop social skills (kids)

Getting together with existing friends

SO don’t get lonely (elderly)

Increased social activities SO don’t become antisocial

Mental benefit

Stress relief SO it helps you relax and takes your mind off other things

Competition When you beat yourself or your opponent

Aesthetic appreciation Recognising the QUALITY or skill of movement

Feel good factor By the release of serotonin

Increase self confidence

Because you are performing better

By practicing more

Because feeling part of something

By being part of a team

Because thinking you look better

By losing weight if you needed to

TOPIC 1.1.2: INFLUENCES ON YOUR HEALTHY ACTIVE LIFESTYLEInfluences on taking part

People

Family – parents, relations, siblings

You are more aware of the sport if people in your family take part in it

Peers – friends, class mates

Seeing friends enjoy the sport might make you start the sport to

Role models – those on TV, class mates, teachers

We want to perform like the people we look up to. We might start the sport to be out role model

Image

Fashion

Clothes for some sports are more fashionable than others. We are more likely to take part in sports where we like the clothes. Can influence which sport to play

Media coverageThe media affects which sports we have regular access to e.g difference between amount of men and women’s sport on TV

Cultural factors

Disability Can only take part in adapted activities if they are available

Age Your age can affect what sport you take part in e.g 70 year old might not play rugby

Gender Some sports are associated with either men or women. This can also link to media and fashion

Race

Some are associated with certain races either because of family or stereotyping (being steered to a certain sport because where they are from e.g Africans likely to take part in long distance running)

Resources

Availability Is there a club available in your area?Are there sessions on when you can make them?

LocationCan you get to them?Is there a bus to get there?Is the facilities near e.g ski slopes? River for rowing?

Access

Can you get in?Are you too old or too young?Can you physical access it – do you need a ramp?Is it too expensive?Is linked to location and socio-economic

Time Is the time right for me?Do I have enough time to take part?

Health and Well being

Illness If people are unwell they are likely to take part in physical activity

Health problems

Socio-economic

CostCan afford it? someone might be really good at something but never get to do it as they can’t afford it

StatusSome might take part in activities because it has a particular status e.g golf, polo are associated with ‘rich’ people

Common purposes of sports initiativesThese are here to get more people to progress up the participation pyramid

AIM Why? How?

Increase participation

so people can improve their health (physical, mental and social) and fitness,therefore leading to a healthier nation

By providing local activities

Retain people in sport

To maintain people’s health and fitnessTo take on different roles

By improving club links through providing a variety of different rolesBy giving opportunities to compete

Increase sporting success To win more medals

by developing talent identificationby providing better coachingby providing better facilities

National governing bodies

An organisation that is in charge of the running and discipline of the sport

e.g FA, England Hockey, England Netball

Opportunities for getting involved in sportPeople might change their role in a sport because:

They can’t play because they are injured (coachThey aren’t good enough to play but still like it (coach, official)

Qualities Explanation

Player/ performerGood fitnessGood abilityGood motivation

To perform to a high standard for a sustained periodTo perform wellTo keep working hard

Official

Good fitnessGood communicationHigh confidenceGood knowledge

To keep up with playSo players understand decisionsSo players don’t argueTo make correct decisions

Leadership – coach/ manager

OrganisedGood communicationGood knowledge

To run teams and plan fixturesSo people know what they need to doTo plan training sessions properly

Volunteer Do it without getting paid

If we didn’t have volunteers many clubs / organisations wouldn’t be able to run

Participation pyramidIt is about the number of people participating at each level

The higher up pyramid you go the less people there are and the higher the standard of performance

Excellence(highest level of skill)

Sporting excellenceFew people at this levelHuge amounts of skill & determination

National/ international levelOlympic runnerEngland footballer

PerformanceTalent developmentNeeds quality coachingPeople play in leagues

County/ District level level

Participation Regular participation in sportYou choose to take part

School teamsAfter school clubs,

Foundation(lowest level of skill)

Learning new skills – introductionContains the most peopleCompulsory

PE lessons

TOPIC 1.1.3: EXERCISE & FITNESS AS PART OF YOUR HALHealth, exercise, fitness & performanceThe link between health and exercise

Balance = not having too much or too littleTo have a balanced healthy lifestyle you need to

1. increase in regular exercise which leads to an2. increase fitness which increases performance which3. improves your health which4. means you can exercise for longer…….

If these factors are not working together1. fitness gets worse so2. performance drops and3. health benefits will not improve

Health A complete state of physical, mental and social well being

Can you explain how to improve someone’s health?

Exercise A form of activity done to improve health and or physical fitness

Something physical to help you stay fit and healthy

Fitness Meeting the demands of the environment

Fit for what?Are you fit to walk to the shops?Are you fit to run a marathon?

Performance How well a task is completed

Fit but not healthy You can be fit to compete in your sports but not healthy

Sumo wrestlers are fit for their sport but they are unhealthy because they are obese

5 components of HEALTH related fitnessThese are all PHYSICAL BENEFITS of exercise

Use the following sentence structure…… Footballers need cardiovascular fitness BECAUSE they need to be able to keep running for 90

minutes SO they can maintain their performance throughout the game

What is it ? When is it needed? Who needs it? How do they use it?

Cardiovascular fitness

IS the ability to exercise the entire body for long periods of time without getting tired

Needed in aerobic activities last for a long time

That need increased oxygen supply

Needed by tennis players BECAUSE they need to keep playing for the whole game without getting tired

SO they have enough energy to continue to get to the ball and making winning shots

Muscular strength

IS the lifting of very heavy weights/ exertion of great force

Needed by rugby players WHEN they are in they are pushing in the scrum

SO they can push the opposition backwards and gain position of the ball

Muscular endurance

Allows the muscles to be worked repeatedly over a long period of time without getting tired

Needed in aerobic activities last for a long time

That need increased oxygen supply

Needed by swimmers DURING a long distance swim

SO that the can continue to pull themselves through the water at full speed without getting tired

FlexibilityIS the range of movement around a joint

Needed by long distance runner TO increase stride length

SO they can cover more distance quickly

Body Composition

IS the percentage of body weight that is fat, muscle and bone

A weightlifter would need to be a MESOMORPH as they need large amounts of muscle and very little body fat

SO they have the strength and power needed to lif the heavy weights

6 components of skill related fitnessThese IMPROVE PERFORMANCE

Most sports people need all of these but some are more important than othersGo for the obvious answer

Use the following sentence structure……Footballers need agility BECAUSE they need to be able to get free from their defender SO they

can drive forward to attack the goal

AgilityIS the ability to change direction at speed

Needed by a basketballer BECAUSE they need to be able to get free from their defender

SO that they can receive a pass and make a to drive towards the basket and score a lay up

Balance

IS the ability to retain the centre of mass over the base of support. Static (standing still) or dynamic (on the move)

A netballer needs balance WHEN THEY ARE defending a player with the ball

SO they don’t fall in to the player and get called up for obstruction

Co-ordinationIS the ability to use 2 or more body parts at once

A cricketer needs good hand-eye co-ordination AS they need to be able to correctly hit the ball using the bat

SO they can place the ball away from the fielders and score as many runs as they can

Power

IS the ability to undertake strength performances quickly – throw further, jump high, run faster

A discus thrower needs power in their arms BECAUSE they need to propel the discus forward at speed

SO they can produce a throw further than the rest and win the competition

Reaction timeIS the time it takes to respond to a stimuli

A 100m runner needs good reaction times SO that they can get a good start

AND take the lead giving them the best chance of winning the race

Speed

IS the time it takes to cover a set distance. = distance/ time

A defender needs speed TO chance chase after a loose ball

SO that they are first to the ball and get a good clearance

Exam Question example

A Hammer thrower needs- Static balance to remain up right while rotating the hammer above the head- Dynamic balance when rotating on one foot- Reaction time so that they can release at the right moment- Power to launch the hammer with great force to get the greatest distance

In a 6 mark answer you would be expected to say which one you thought was the most important And why

TOPIC 1.1.4: PHYSICAL ACTIVITY AS PART OF YOUR HALAssessing your fitness levels

PAR-QCan reduce risk by finding out about existing health issues

Sessions can be tailored to them so they will not get injured

Fitness testsTests are needed to assess fitness levels

It means you can develop a suitable training programmeYou re-test at the end of a training programme to see if there has been any improvement

Test of Used by

Coopers run Cardio –vascular fitness Long distance runners

Hand grip strength test Muscular strength Rock climbers

Sit & reach test flexibility Gymnasts, hurdlers

Harvard Step test CV fitness, muscular endurance Long distance runners, endurance activities

Illinois agility run agility Games players

Standing stalk test balance Gymnasts

Sergeant jump test power in the legs Sprinters, rugby players

Standing broad jump power in the legs Sprinters, rugby players

Ruler drop test reaction time Sprinters

30 meter sprint speed 100 meter sprinters

Three ball juggle co-ordination Netball players