Exercise and fitness as part of your

healthy, active lifestyle

TaskSmall groups of 3-4Divide a page of paper into 4 quartersWrite in the middle of each ‘section’ the following 4 words: HEALTH, EXERCISE, FITNESS, PERFORMANCEIn each section write down what those words mean to youE.g. Health- free from illnessYou have 8 minutes

What is health?

Mental, Social and Physical wellbeing

Health can be improved by taking part in exercise

Regular exercise helps to keep you healthy by preventing illnesses

‘Health is a state of complete mental, physical and social

wellbeing and not merely the absence of disease and infirmity’

What is exercise?

Exercise is thought to relieve stress and tension

Exercise can ‘distract’ people from their everyday lives

Taking part in exercise increases fitness

Taking part in exercise can keep people healthy

‘Exercise is a form of physical activity which maintains or improves health

and/or physical fitness’

What is fitness?

Being fit means being able to cope with everyday activities such as school, college and

work.

People exercise to increase their fitness

Fitness contributes to enhanced performance

‘Fitness is the ability to meet the demands of the environment’

What is performance?

Performance is taking part in an activity

Performance is to give the best of your ability

Performance is enhanced by increased fitness and levels of health

‘Performance is how well a task is completed’

Task- Answer the following questions

1) Is it possible to be fit but not healthy? (2marks)

2) Think of 3 examples of elite athletes who are fit but not healthy and explain why (6 marks)

3) List 3 sports activities that need different types of fitness (3 marks)

4) Name 3 types of training that performers use (3 marks)

5) Name 3 performers that you think perform consistently well and explain why (6 marks)

Homework

Find out what the 5 components of health related exercise are and

how you test each one

Write the answers on the sheet we have used in today's lesson

Components of fitness

Health Related Fitness

Cardiovascular

Muscular endurance

Body composition

Strength

Flexibility

Skills/ Sport Related Fitness

Agility

Balance

Coordination

Reaction time

Speed

Power

CARDIOVASCULAR FITNESS

CV fitness – Stamina or Aerobic CapacityCV fitness is the ability of the heart to deliver oxygen to the muscles over long periods of timeCV fitness is totally dependent on the heart, lungs and blood vessels working well together to provide the muscles with oxygen which is converted to ENERGY and to remove WASTE PRODUCTS away from the muscles

Cardiovascular Fitness

The better your cardiovascular fitness or aerobic capacity the longer you can keep going for

The maximum aerobic capacity can be called the VO2 max

VO2 max = the maximum amount of oxygen that can be transported and used by the working muscles during one minute of exercise

Cardiovascular Fitness

Examples of cardiovascular exercises-CyclingSwimmingAerobicsJogging

Games in which cardiovascular fitness is important-Football, Hockey, NetballBadminton, Squash, Tennis

Testing Cardiovascular Fitness

The following tests can be used to check how fit you are, and to see how fitness improves with exerciseThe higher your fitness- the lower your heart rate will be, both resting and during exercise and the longer you can exercise without tiring 1) The Multi Stage Fitness Test2) The Cooper 12 minute run3) The Harvard Step Test

MUSCULAR ENDURANCE

Muscular Endurance

The ability of the muscles to repeat and maintain contractions without getting tired

The muscles ability to keep going for a long period of time without getting tired

When a muscle is no longer able to continue then this is called MUSCLE FATIGUE – the muscles begin to ache and feel tired and limbs feel heavy and tight

Muscular Endurance

Activities which are INTENSE, REPETITIVE actions use muscular enduranceActivities include- Sprint canoeingSit ups, press ups, pull ups

Muscular Endurance

Games where muscular endurance is important-

Tug of War

Netball, Football

Tennis, Badminton

Muscular Endurance

To Improve Endurance-

Weight training

LIGHT weights

At SPEED

HIGH number of reps (20-30)

How can we measure our own Muscular Endurance?

NCF Abdominal Curl Test

Press up Test

WOSE p58

STRENGTH

Strength

The ability of the muscles to apply FORCE and overcome resistance

The FORCE muscles exert when they contract

Maximum strength is the maximum FORCE that can be applied by a muscle to an immovable object

Strength

Games in which Strength is important-

Rugby

Football

Basketball

Hockey

How can we improve our Strength?

Weight training

HEAVY weights

LOW number of reps

Working SLOWLY through the full range of joint movements

How can we test our own Strength?

Hand Grip Dynamometer

One Repetition Max Test

FLEXIBITILTY

Flexibility

Mobility and suppleness around a joint

‘ The range of movement around a joint ‘

If you have poor flexibility you move stiffly and are more likely to injure tendons and ligaments in sudden movements

How Can We Improve Our Flexibility?

1) Static Stretching

2) Passive Stretching

3) Active Stretching

4) PNF Stretching

FlexibilityGames in which Flexibility is important-Netball, FootballTennis, BadmintonRounders, CricketBasketball, Hockey

How can we measure our Flexibility?

1) Sit and Reach Test

2) Shoulder Hyperextension Test

How Can We Improve Our Speed?

We cannot increase the number of fast twitch fibres in our muscles but we can improve our speed by-Increase our strength- stronger muscles give us more power and so speedImprove our Reaction TimeImprove our AgilityImprove our ability to cope with lactic acid in our bodiesImprove our level of skill in a sport

Skill Related Fitness

Skill Related Fitness

There are many different types of sports and each demands different types of fitnessTo be successful in most sports it is important to be as fit as possible in a variety of specific fitness areasAgilityCoordinationBalancePowerSpeed of Reaction

Agility

Agility

Agility is the ability to change the direction of the body at speedIt is a combination of speed, balance, power and coordinationGames in which Agility is important-BasketballRugbyNetball

Agility

How do we improve our Agility?Training in competitive situationsRehearsing movements made in the sport at full speed

How do we test our Agility?

Illinois Agility Run

T-Test

Shuttle Runs

Zig Zag test

Balance

Balance

Balance is the body’s ability to keep its equilibrium when stationary or movingBalance is the ability to hold a posture without wobbling or falling overWe maintain our balance through the coordinated actions of our eyes, our ears and the proprioceptive organs in our joints

Games in which Balance is important-

Netball

Basketball

Cricket

Rugby

Balance

How do we improve our Balance?Developing and practicing the skills needed in our sportPut the skills to test under the stress of competitive or team situationsCore Stability

How can we test our Balance?

The Stork Stand

Coordination

Coordination

Coordination is the ability to move your body parts smoothly and accurately in response to what your senses tell youCoordination is the ability to carry out a series of movements smoothly and efficientlyGood coordination is essential for skilful performance in all Games

Coordination

How do improve our Coordination?

Coordination improves with practice and good coaching

How do we test our Coordination?

Alternate hand wall testBounce TestJuggling Test

Reaction Time

Reaction time

Our reaction time shows our ability to react to a stimulus quicklySimple reaction time- sprint start in NetballChoice reaction time- receiving a ball from opponent in a tennis matchIn both cases we have to react quickly to be successful

Reaction Time

It is not possible to improve our simple reaction time through training because this is dependent on our nervous system and the number of fast twitch muscles fibres

Choice reaction time can be improved by training and gaining experience which will help us make decisions quickly by anticipating the actions of players

Power

Power

Amount of force exerted in short bursts, i.e explosive strength

It is also the ability to use strength at speed- this could be when jumping, throwing,

SPEED

Speed

Speed is the ability to move all or parts of the body quicklySpeed is important in sports which require a great deal of effort over a very short period of timeIt is important in many games when a sudden change of pace and direction is needed

Speed

To gain speed- energy has to be supplied to the muscles extremely quickly

Muscles have to contract in the shortest possible time

Having a large number of fast twitch muscle fibres is a natural speed advantage

The anaerobic energy system is used for speed

Speed

Games in which speed is important-FootballNetballBadmintonTennisRoundersCricket

How can we test our speed?Sprint tests60m, 80m, 100m

The principles of Sport

When designing a training programme you must take the following into consideration:

S- Specific

P- Progressive

O- Overload

R- Reversibility

T- Tedium

The type of training must be “specific” to the sport that the athlete is training for.

For example:

A)The training systems required

B)The muscle groups needed and the type of muscular power, muscular endurance andmuscular contractions used

C)The specific skills that are required for the sport. E.g. dribbling and shooting forfootball, serving and shot making for tennis and practising your swing for golf.

Train the right muscles!

Training must get “progressively” harder! I.e. lots of little steps as opposed to giant strides!

Also it is important to set realistic goals!

Thereby:

Avoiding injury!Maintaining motivation!

When training go from A - B - C - D Never go for A - Z !

“Gradual Climb To fitness”

Never attempt the steep slope! It never pays off!

10lbs 20lbs 30lbs 40lbs

40lbs 10lbs

Before Training! After Training! Stop Training!

Before injury! During injury! After injury!

During training make sure there is plenty of variety so that you don’t become bored!!Mix it up!!

An example of this would be eating the same meal every day, this would soon become tedious!This is the same with training and sticking to a set routine all the time!

Example:

I’m bored of this!!!!

SpecificityTraining should be:

‘relevant and appropriate to the sport for which the

individual is training in order to produce an effect’

Would you run 50 miles a day if you was a sprinter?

So although playing any sport will have a positive effect on you, it will not have a large enough effect on performance

ProgressionTraining should be:

‘progressively harder to achieve realistic goals’

The Bleep test starts off slow and progresses to a harder tempo.

Pre season fitness training usually starts light then increases week by week

Overload

Overload follows the principal that the body can be improved through training more and harder than normal

When you lift weights heavier than normal muscles tear due to the stress….this happens when you’re muscles ache the following day….you’re muscles then repair themselves stronger than originally to cope with increased stress

ReversibilityThis follows the principal that if you don’t use it, you lose it!

Reversibility usually takes place during off season, and when you are injured

Paula Radcliffe is a recent example

Tedium

Tedium = Boredom

If you eat the same food for breakfast, dinner and tea it soon becomes boring.

How can you make training more interesting?

Task

Complete the booklet using the information you have learnt on the power point, and using the textbooks to help you

Find the definition of each principal of sport, explain why and give a sporting example

Finish for homework- due next Friday