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N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 1
1.1 – Describe the terms ‘Health’ and ‘Fitness’
Health: What is the definition of Health?
Fitness: What is the definition of Fitness?
N C F E H e a l t h a n d F i t n e s s - U n i t 1 U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 2
Task 1.2 – Describe the benefits of exercise.
Benefits of Exercise:
Intro:
Physical Benefits:
Social Benefits:
Psychological Benefits:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 3
1.3 - Describe the health-related components of fitness
Component of fitness
Description
Cardiovascular fitness
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 4
1.5 – Describe tests that measure the components of health and skill-related fitness
Component of fitness
Description
Agility
Co-ordination
Power
Reaction time
Speed
Balance
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 5
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Push up test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 6
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Hand Grip Test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 7
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Multi Stage Fitness Test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 8
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Skin Fold test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 9
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Sit and Reach
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 10
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Illinois Agility Test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 11
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Standing Broad Jump
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 12
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: 30 m Sprint
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 13
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Wall ball test
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 14
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Standing Stalk
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 15
1.5 – Describe tests that measure the components of health and skill-related fitness
Health Related Fitness Tests
Fitness test: Ruler Drop
Diagram of test:
Description of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 16
Task 1.6 – Describe the principles of training.
Describe the Principles of training?
Specificity:
Overload:
Progression:
Reversibility: .
F.I.T.T
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 17
1.7 – describe the appropriate methods of training for each of the components of fitness
Method of training
Description
CONTINUOUS TRAINING
INTERVAL TRAINING
CIRCUIT TRAINING
FARTLEK TRAINING
WEIGHT TRAINING
CROSS TRAINING
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 18
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 19
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 20
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 21
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 22
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 23
2.1 - Describe the structure and function of the main body systems.
2.2 – Describe the short & long term effects of exercise on the body systems
Name of body system being described:
What makes up this system and how does it work?
Short term/Immediate effects of exercise.
Long term effects of exercise
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 24
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Name of test to measure body composition:
Description of test:
Demonstration of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 25
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Name of test to measure body composition:
Description of test:
Demonstration of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 26
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Name of test to measure body composition:
Description of test:
Demonstration of test:
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 27
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Testing Health and Skill related components of fitness In order to assess my current level of fitness I need to carry out a number of tests that are designed to assess each individual component of health and skill related fitness.
Fitness Test Fitness component Health or
Skill? My Score
National Average
Strength or Weakness
Multi Stage
Fitness Test
(Bleep Test)
Cardiovascular
Fitness
Hand Grip
Dynamometer
Test
Muscular Strength
1 minute Sit up
test Muscular Endurance
Sit and Reach Test Flexibility
Body Mass Index Body Composition
Illinois Agility Run Agility
Standing Stork
Test Balance
Wall ball test Coordination
30 metre run Speed
Standing Broad
Jump Power
Ruler Drop Test Reaction time
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 28
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Test Positives Negatives
Multi Stage Fitness Test
(Bleep Test)
Hand Grip Dynamometer
Test
1 minute Sit up test
Sit and Reach Test
Body Mass Index
N C F E H e a l t h a n d F i t n e s s U n i t 1 - P r i n c i p l e s o f h e a l t h a n d F i t n e s s P a g e | 29
3.1 – Describe measures for Body Composition.
3.2 – Demonstrate measures for Body Composition.
Test Positives Negatives
Illinois Agility
Run
Standing Stork
Test
Wall ball test
30 metre run
Standing
Broad Jump
Ruler Drop
Test
