Health and Health and FitnessFitness

What is Health?What is Health?

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

well-being, and not merely the well-being, and not merely the absence of diseaseabsence of disease

What is included in physical well-What is included in physical well-being?being?

This means your heart, lungs and other This means your heart, lungs and other body systems are strong and healthy.body systems are strong and healthy.

Your lack of illness contributes to your Your lack of illness contributes to your enjoyment of life.enjoyment of life.

Your body shape improves and you look Your body shape improves and you look and feel good.and feel good.

Physical activity helps you achieve all this.Physical activity helps you achieve all this.

Mental well-beingMental well-being

You learn how to cope with stress and You learn how to cope with stress and difficult situations in sport.difficult situations in sport.

You can then use this to cope with pressure You can then use this to cope with pressure of exams.of exams.

You learn to control emotions, as in sport You learn to control emotions, as in sport there is an immediate penalty for breaking there is an immediate penalty for breaking rules. In real life even if you feel angry you rules. In real life even if you feel angry you still do not become violent.still do not become violent.

Social well-beingSocial well-being

Humans live in groups and we must learn Humans live in groups and we must learn social or group behavior to fit in. Sport helps social or group behavior to fit in. Sport helps us with this by teaching us confidence, us with this by teaching us confidence,

co-operation, communication and team work.co-operation, communication and team work. You meet new people and learn friendship You meet new people and learn friendship

and support.and support. You improve your self esteem i.e. you are of You improve your self esteem i.e. you are of

some value in society.some value in society.

What is Fitness?What is Fitness?

Fitness is the ability to meet the demands of Fitness is the ability to meet the demands of the environment.the environment.

Your environment is everything around you. Your environment is everything around you. It includes home, school, family and friends.It includes home, school, family and friends.

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

How are Health and Fitness linked?How are Health and Fitness linked?

Health and Fitness are closely linked.Health and Fitness are closely linked. You cannot be healthy without being fit enough to You cannot be healthy without being fit enough to

meet the demands of your environment e.g. a meet the demands of your environment e.g. a broken arm means not being able to do your broken arm means not being able to do your school work.school work.

However you can be fit but not healthy – you can However you can be fit but not healthy – you can physically manage your everyday tasks but are physically manage your everyday tasks but are constantly depressed about being no good at constantly depressed about being no good at anything. anything.

Remember - Health is complete physical, social, Remember - Health is complete physical, social, and mental well-beingand mental well-being

What are the Components of fitnessWhat are the Components of fitness

StrengthStrength Stamina / EnduranceStamina / Endurance Suppleness / FlexibilitySuppleness / Flexibility SpeedSpeed Body CompositionBody Composition AgilityAgility BalanceBalance Co-ordinationCo-ordination Explosive Strength / PowerExplosive Strength / Power Fast ReactionsFast Reactions Good TimingGood Timing

Fitness can be General or SpecificFitness can be General or Specific

General Fitness General Fitness Remember 4 S’sRemember 4 S’s StrengthStrength Stamina / EnduranceStamina / Endurance Suppleness / FlexibilitySuppleness / Flexibility SpeedSpeed General Fitness also includes General Fitness also includes

Cardiovascular Endurance, Muscular Cardiovascular Endurance, Muscular Endurance and Body CompositionEndurance and Body Composition

Specific FitnessSpecific FitnessRemember ABC EFGRemember ABC EFG

AgilityAgility

BalanceBalance

Co-ordinationCo-ordination

Explosive Strength / PowerExplosive Strength / Power

Fast ReactionsFast Reactions

Good TimingGood Timing

What is strength?What is strength?

The ability of a muscle or The ability of a muscle or muscle group to apply force muscle group to apply force against a resistanceagainst a resistance

You need strength to push in a rugby scrumYou need strength to push in a rugby scrum You need strength to lift a suitcase.You need strength to lift a suitcase. If you have too little strength you risk injuryIf you have too little strength you risk injury

What is Stamina? What is Stamina?

Also referred to as Also referred to as endurance/cardiovascular fitnessendurance/cardiovascular fitness

The ability to exercise the body for long The ability to exercise the body for long periods of time without getting tiredperiods of time without getting tired

e.g. Walking / jogging/ aerobicse.g. Walking / jogging/ aerobics Cardiovascular means heart and blood Cardiovascular means heart and blood

vessels These get oxygen into the body, vessels These get oxygen into the body, distribute it and get carbon dioxide out. distribute it and get carbon dioxide out.

What is Suppleness / Flexibility?What is Suppleness / Flexibility?

This is the range of movement at a joint.This is the range of movement at a joint.

You need flexibility for tying shoe laces, You need flexibility for tying shoe laces, reaching up to a shelf or playing sports. reaching up to a shelf or playing sports.

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

What is Speed?What is Speed?

The time it takes to move the body or part of The time it takes to move the body or part of the body over a given distance.the body over a given distance.

Speed is needed to move either your whole Speed is needed to move either your whole body e.g. in the run up to long jump.body e.g. in the run up to long jump.

Speed is needed to move a part of your Speed is needed to move a part of your body e.g. upper body, shoulder and arm to body e.g. upper body, shoulder and arm to hit a rounders ball.hit a rounders ball.

What is Body Composition?What is Body Composition?

This is the amount of fat and lean tissue in This is the amount of fat and lean tissue in your body.your body.

If you have too much fat or too little you are If you have too much fat or too little you are unfit.unfit.

What is Agility?What is Agility?

This is the ability to change the body This is the ability to change the body position quickly whilst keeping the whole position quickly whilst keeping the whole body under control.body under control.

e.g. dodging an opponent in netball or e.g. dodging an opponent in netball or rugby.rugby.

What is Balance?What is Balance?

The ability to maintain stability (not fall over)The ability to maintain stability (not fall over) The ability to retain the centre of mass above The ability to retain the centre of mass above

the base of supportthe base of support The bigger the base of support the more The bigger the base of support the more

stable you are.stable you are. e.g. if a person doing a handstand leans too e.g. if a person doing a handstand leans too

far one way their centre of mass is no longer far one way their centre of mass is no longer over their base of support and they over their base of support and they overbalance.overbalance.

What is Co-ordination?What is Co-ordination?

The ability to move two or more body parts The ability to move two or more body parts together, smoothly and accurately in together, smoothly and accurately in response to what your senses tell you.response to what your senses tell you.

e.g. when playing badminton you see the e.g. when playing badminton you see the shuttle coming and are able to move your shuttle coming and are able to move your feet to get into the correct position and also feet to get into the correct position and also move your arm to get the racquet into the move your arm to get the racquet into the correct position to play the shot.correct position to play the shot.

What is Explosive Strength / Power?What is Explosive Strength / Power?

A combination of strength and speed.A combination of strength and speed. The ability to do strength performances The ability to do strength performances

quickly.quickly. Power = strength x speed.Power = strength x speed. e.g. you need power to hit the ball hard in e.g. you need power to hit the ball hard in

tennis or to throw a discus.tennis or to throw a discus.

What are Fast Reactions?What are Fast Reactions?

Speed of reaction is the time it takes to Speed of reaction is the time it takes to respond to a given stimulus.respond to a given stimulus.

e.g. reacting to starters gun in sprinting. e.g. reacting to starters gun in sprinting. The quicker we respond the quicker are The quicker we respond the quicker are reactions are.reactions are.

What is Good Timing?What is Good Timing?

The ability to coincide movements in The ability to coincide movements in relations to outside factors.relations to outside factors.

e.g. choosing to tackle when the ball is e.g. choosing to tackle when the ball is slightly away from your opponent’s feet in slightly away from your opponent’s feet in footballfootball

Fitness is relative to the game and Fitness is relative to the game and position with in the gameposition with in the game

Demands are different for everyoneDemands are different for everyone Cannot ask ‘are you fit’ without asking ‘fit for Cannot ask ‘are you fit’ without asking ‘fit for

what?’what?’ For majority of people physical fitness is the For majority of people physical fitness is the

ability to carry out the demands of everyday ability to carry out the demands of everyday life with ease, or being able to continue with life with ease, or being able to continue with physical activity for lengthy periods without physical activity for lengthy periods without getting tired.getting tired.

For top level performersFor top level performers

Physical Fitness is about having the body in such Physical Fitness is about having the body in such a state at which it is able to perform at peak levels. a state at which it is able to perform at peak levels.

Different sports and positions require different Different sports and positions require different levels of fitness.levels of fitness.

e.g. a forward in football needs good stamina and e.g. a forward in football needs good stamina and speed to keep outwitting his opponent.speed to keep outwitting his opponent.

A goal keeper needs power in his legs, good A goal keeper needs power in his legs, good flexibility to get into the awkward positions and flexibility to get into the awkward positions and good reaction times. good reaction times.

Comparison between club player Comparison between club player and international in same gameand international in same game

Club PlayerClub Player Needs to be fit to play well in his chosen sportNeeds to be fit to play well in his chosen sport Probably have one training session per week and Probably have one training session per week and

one game per weekone game per week Probably be an amateur holding down a full time jobProbably be an amateur holding down a full time job Therefore amount of time spent on training is limitedTherefore amount of time spent on training is limited His opponents will be of a similar standard to him.His opponents will be of a similar standard to him. He needs to be fit enough to participate at a good He needs to be fit enough to participate at a good

level but will have lots of time to recuperate between level but will have lots of time to recuperate between matches and recover from any minor injuriesmatches and recover from any minor injuries

Top Class Player / InternationalTop Class Player / International

Needs excellent general fitness and high level Needs excellent general fitness and high level of specific fitness relevant to position / sportof specific fitness relevant to position / sport

Demands made upon him are great / sport Demands made upon him are great / sport will also be his job.will also be his job.

Six days a week he will be training or playing.Six days a week he will be training or playing. His responsibility is to be match fit at all times.His responsibility is to be match fit at all times. To play in very competitive game there is no To play in very competitive game there is no

room for weakness in components of fitness.room for weakness in components of fitness.

If his speed is not good he will not be able to out If his speed is not good he will not be able to out run his opponentrun his opponent

Mental fitness must also be high.Mental fitness must also be high. The pressure of top-class sports is great.The pressure of top-class sports is great. He must not show any sign of weakness or crack He must not show any sign of weakness or crack

under pressure.under pressure. If he looses his temper or retaliates he is likely to If he looses his temper or retaliates he is likely to

get sent off and his team will suffer.get sent off and his team will suffer. Media coverage will be negative and he will find it Media coverage will be negative and he will find it

hard to live down.hard to live down.

Reasons for taking ExerciseReasons for taking Exercise

Helps you look and feel goodHelps you look and feel good Burns up stored body fat/ or for thin people builds up Burns up stored body fat/ or for thin people builds up

musclemuscle Tones muscles of back and abdomen so posture improvesTones muscles of back and abdomen so posture improves Strengthens bonesStrengthens bones Keeps you flexibleKeeps you flexible Makes heart and lungs work more efficiently so you don’t Makes heart and lungs work more efficiently so you don’t

get tired easilyget tired easily Helps prevent heart disease, high blood pressure, back Helps prevent heart disease, high blood pressure, back

pain and cancerspain and cancers All the above give you an increased life expectancyAll the above give you an increased life expectancy

Why do we need Strength in Why do we need Strength in everyday life?everyday life?

You need strength for every day activitiesYou need strength for every day activities To lift a suitcase or heavy bag of shoppingTo lift a suitcase or heavy bag of shopping To do house hold tasks which require you to To do house hold tasks which require you to

move pieces of furniture / moving the suite move pieces of furniture / moving the suite to hoover underneath / moving a bed.to hoover underneath / moving a bed.

To push in a rugby scrumTo push in a rugby scrum I f you have too little strength you risk injury I f you have too little strength you risk injury

when you lift/push or pull thingswhen you lift/push or pull things

Why do we need Flexibility in Why do we need Flexibility in everyday life?everyday life?

Flexibility is the range of movement at a jointFlexibility is the range of movement at a joint You need flexibility for tying shoe laces, You need flexibility for tying shoe laces,

reaching up to a high shelf or playing sportsreaching up to a high shelf or playing sports If you have poor flexibility you move stiffly If you have poor flexibility you move stiffly

and are more likely to injure your tendons and are more likely to injure your tendons and ligaments in violent movementsand ligaments in violent movements

What is posture?What is posture?

Posture is the way you hold your body when Posture is the way you hold your body when you are sitting, standing, walking or lifting you are sitting, standing, walking or lifting something.something.

Good posture means your body is in the Good posture means your body is in the position that puts least strain on your position that puts least strain on your muscles, tendons, ligaments and bones, muscles, tendons, ligaments and bones, good muscle tone is essential for this.good muscle tone is essential for this.

Effects of Poor PostureEffects of Poor Posture

Don’t look as good as you couldDon’t look as good as you could Muscles have to work harder so you get Muscles have to work harder so you get

tired soonertired sooner Strain on bones, tendons, and ligaments Strain on bones, tendons, and ligaments

e.g. back strain, fallen archese.g. back strain, fallen arches Rounded shoulders making it harder to Rounded shoulders making it harder to

breathe deeply, less space for heart and breathe deeply, less space for heart and lungs lungs

What is Muscle Tone?What is Muscle Tone?

Muscles never completely relax – a small Muscles never completely relax – a small number of fibres stay contracted.number of fibres stay contracted.

Enough to keep the muscle taut but not Enough to keep the muscle taut but not enough to cause movement. This state of enough to cause movement. This state of partial contraction is called muscle tone.partial contraction is called muscle tone.

Without muscle tone you could not stand up Without muscle tone you could not stand up properlyproperly

Energy RequirementsEnergy Requirements

Movement is caused by muscles contracting. This needs Movement is caused by muscles contracting. This needs energyenergy

Muscles obtain energy from foodMuscles obtain energy from food Even when you are relaxed and resting you need energy to Even when you are relaxed and resting you need energy to

keep you warm to keep your heart and lungs workingkeep you warm to keep your heart and lungs working Your Basal Metabolic rate is the amount of energy you Your Basal Metabolic rate is the amount of energy you

need just to stay alive awake and comfortableneed just to stay alive awake and comfortable To move around, digest food and do exercise you need To move around, digest food and do exercise you need

even more energyeven more energy This is called working energyThis is called working energy Total energy needed = basal metabolic rate plus working Total energy needed = basal metabolic rate plus working

energyenergy

Psychological BenefitsPsychological Benefits

Gives you a challenge to aim forGives you a challenge to aim for Helps you deal with stress and tension and Helps you deal with stress and tension and

can be funcan be fun Helps you feel better about yourself and Helps you feel better about yourself and

increase your self- confidenceincrease your self- confidence

Social BenefitsSocial Benefits

Can improve your team work and co-Can improve your team work and co-operationoperation

Can help you meet people and lead to new Can help you meet people and lead to new friendshipsfriendships

Sport can improve your image and bring in Sport can improve your image and bring in moneymoney

Playing Seasons and Closed Playing Seasons and Closed SeasonsSeasons

Traditionally different sports had specific playing seasons e.g. cricket Traditionally different sports had specific playing seasons e.g. cricket tennis summer activitiestennis summer activities

Nowadays with easy access to air travel and ability to get to different Nowadays with easy access to air travel and ability to get to different countries most sports are played throughout the yearcountries most sports are played throughout the year

In the past cricket was just a summer activity / and still is in most In the past cricket was just a summer activity / and still is in most schools but at higher level it is played throughout the year, our schools but at higher level it is played throughout the year, our international teams play in Australia, India, Pakistan etcinternational teams play in Australia, India, Pakistan etc

In a closed season an athlete would build up to a high level of general In a closed season an athlete would build up to a high level of general fitness. They do continuous training over long distances to improve fitness. They do continuous training over long distances to improve aerobic fitness. They would train the major muscle groups. They would aerobic fitness. They would train the major muscle groups. They would take care with diet eating lots of carbohydrate and not much fat.take care with diet eating lots of carbohydrate and not much fat.

Pre-season athletes focus on the fitness for the sportPre-season athletes focus on the fitness for the sport They run short fast lengths to improve anaerobic fitness and speed. They run short fast lengths to improve anaerobic fitness and speed.

They continue strength training on the muscles needed for the sport They continue strength training on the muscles needed for the sport but work faster to improve their power but work faster to improve their power

Reasons for Warm-UpsReasons for Warm-Ups

To prepare you for the activity by warming your To prepare you for the activity by warming your muscles so that they are more flexible and risk of muscles so that they are more flexible and risk of injury is reduced injury is reduced

It increases your heart rate and blood flow getting It increases your heart rate and blood flow getting more oxygen to the working musclesmore oxygen to the working muscles

It warms the synovial fluid and makes your joints It warms the synovial fluid and makes your joints more mobilemore mobile

Mentally prepares you for the activity making your Mentally prepares you for the activity making your more focusedmore focused

Reasons For Warm-DownsReasons For Warm-Downs

Allows body to recoverAllows body to recover Removes lactic acidRemoves lactic acid Shortens the recovery timeShortens the recovery time Removes carbon dioxideRemoves carbon dioxide Ensures smooth circulation preventing Ensures smooth circulation preventing

dizzinessdizziness