STANDARD GRADE NOTES

Aspects of Fitness

Physical Aspects of Fitness

Cardio-Respiratory EnduranceMuscle EnduranceStrengthSpeedFlexibilityPower

Skill –Related Aspects of Fitness

AgilityTimingBalanceReaction TimeCo-ordination

FITNESS E TYPES

PHYSICAL FITNESSRugby players need strength to play well

MENTAL FITNESSGolfers often rehearse shots in their head before play

SKILL RELATED FITNESSFootballers practice striking the ball in different ways

PHYSICAL FITNESS

TWO SOURCES OF ENERGY

AEROBIC SYSTEM

ANAEROBIC SYSTEM

Aerobic System

This system depends on oxygen transport

RESPIRATORY SYSTEM

CIRCULATORY SYSTEM

CARDIO VASCULAR SYSTEM

RESPIRATION OR BREATHING

BREATHE IN AIR CONTAINING OXYGENIN LUNGS O2 IS PASSED TO BLOODBLOOD IS PASSED AROUND YOUR BODY

GIVING ENERGY FOR EXERCISEWASTE OR CARBON DIOXIDE IS

RETURNED TO LUNGS WHEN YOU BREATHE OUT YOU GET RIS

OF CARBON DIOXIDE

LUNGS

RICH IN BLOOD SUPPLY

LOTS OF TINY TUBES SURROUNDED BY BLOOD VESSELS

CAN BE DAMAGED CAN BE TRAINED

VITAL CAPACITY/VO2 MAX

BREATHING

BREATHE ABOUT 20 TIMES PER MINUTE

AS WE EXERCISE WE NEED MORE O2 SO BREATHING INCREASES

YOU CAN BREATHE BADLY

BREATHING MOSTLY AUTOMATIC EXCEPTION SWIMMING

CIRCULATION SYSTEM

HEART IS A MUSCLE AND PUMPS BLOOD

BLOOD CARRIES O2, SUGARS, WASTE, CO2

ARTERIES CAPILLIARIES VEINS YOU CAN GROW

MORE BLOOD VESSELS

CARDIO-VASCULAR

HEARTLUNGSBLOOD VESSELS

AEROBIC TRAINING

HEART GETS BIGGER ABLE TO PUMP MORE BLOOD

REDUCES HEART RATE MAKING THE HEART MORE EFFECTIVE AND EFFICIENT

RESTING HEART RATE 70 BEATS PER MIN

MAXIMUM HEART RATE 220-AGE

CARDIO VASCULAR SYSTEM

AEROBIC TRAINING

SIZE OF LUNGS INCREASES GIVING BODY MORE O2 (VITAL CAPACITY)

YOU BREATHE BETTERMAXIMAL OXYGEN UPTAKE OR VO2

MAX INCREASESYOU FATIGUE LESS AND CAN KEEP

GOING FOR LONGER AND AT A HIGHER QUALITY OF EXERCISE

AEROBIC TRAINING

YOU NEED O2 FOR EXERCISEO2 IS NEEDED TO SUPPLY ENERGY AND

REMOVE WASTE (LACTIC ACID)WASTE BUILDS UP FORCING YOU TO

SLOW DOWN DUE TO FATIGUE SOMETIMES YOU CRAMP

NEED MORE OXYGENNEED TO TRAIN REGULARLY AND WELLNEED TO WARM UP AND WARM DOWN

TRAINING

AS YOU EXERCISE YOU WILLGET WARMERSWEATGET OUT OF BREATHFATIGUEMAYBE CRAMP

HEART RATE

TAKING PULSE

1 TAKE NOTES EVERY FEW SECONDS

2

HEART RATE

HEART RATE

WARM UP

50–60% of maximum heart rate: 50–60% of maximum heart rate: The easiest zone and probably the best zone for people just The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up starting a fitness program. It can also be used as a warm up for more serious walkers. for more serious walkers. This zone has been shown to help decrease body fat, blood This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. degenerative diseases and has a low risk of injury. Fats are 85% of food energy burned in this zoneFats are 85% of food energy burned in this zone

HEART RATEFitness Zone (Fat Burning) — 60–70% of Fitness Zone (Fat Burning) — 60–70% of maximum heart rate: maximum heart rate:

This zone provides the same benefits as the This zone provides the same benefits as the healthy heart zone, but is more intense and healthy heart zone, but is more intense and burns more total burns more total food energy.

The percent of food energy from fat is still The percent of food energy from fat is still 85%.85%.

HEART RATE

Aerobic Zone (Endurance Training) — 70–80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More food energy is burned with 50% from fat.

HEART RATE

Anaerobic Zone (Performance Training) — 80–90% of maximum heart rate: Benefits of this zone include an improved maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more food energy, 15% from fat.

HEART RATE

Red Line (Maximum Effort) — 90–100% of maximum heart rate: Although this zone burns the highest amount of food energy, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you have a very high fitness level and have been cleared by a physician to do so.

HEART RATE

The recovery heart rate is one that is taken several minutes after exercise. It is taken anywhere between 2–10 minutes after exercise. It is taken for 15 seconds, and is multiplied by four in order to calculate beats per minute (bpm). The goal is not to exceed 120 bpm.

HEART RATE

Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity.