FitnessWeek 1 Chapter 1: Improving Fitness and Health Define Fitness and Health Explain how they are related Explain the issues surrounding fitness and health levels Identify HRF and SRF components Analyse Lifestyle Choices

FitnessWeek 1 Fitness and Health Fitness is……. Don’t confuse Fitness and health. To be healthy means to be in a state of……

FitnessWeek 1 Components of Fitness Cardio Respiratory Endurance Speed Reaction Time Co-ordination Balance Power Agility Body Composition Strength Flexibility Muscular Endurance

FitnessWeek 1 Balance Reaction time Coordination Agility Cardio-respiratory endurance (stamina) or (aerobic capacity) Muscle endurance Strength Flexibility Body composition Speed Power Health related components Skill related components

FitnessWeek 1 What’s the difference? Health Related Components are physiological factors that help us to cope with the demands of everyday life. Whereas Skill Related Components help us to successfully perform skills or techniques

FitnessWeek 1 Cardio-respiratory Endurance Cardio-respiratory endurance is.. “The ability of an athlete to take in and use oxygen over a long period of time” It allows us to participate in prolonged periods of sub maximal activities such as swimming, running, cycling and rowing.

FitnessWeek 1 Cardio-respiratory Endurance is made up of Aerobic Capacity and Stamina Aerobic Capacity is.. “How efficiently the body can take in, transport and use oxygen.” Stamina is…. “The ability to sustain physical exertion for a period of time.”

FitnessWeek 1 Cardio-respiratory Endurance Depends on Three Factors: Effective external respiration. Effective oxygen transport from the lungs to the cells (internal respiration). Effective use of oxygen within the cells. Therefore your cardio-respiratory endurance depends on the efficiency of your cardiac, respiratory and vascular systems. (A lot of which is genetically determined).

FitnessWeek 1 How to improve levels of Cardio-respiratory Endurance Continuous training. Fartlek. Interval training.

FitnessWeek 1 Muscular Endurance (Strength Endurance) “The ability of the muscle to withstand fatigue over a period of time.” This is the most appropriate strength related to health- related fitness. This is because we complete repetitive strength tasks in everyday life – digging, carrying the shopping home.

FitnessWeek 1 Strength “The ability to overcome a resistance” But strength is not a single concept. It can be…. 1.Explosive 2.Static 3.Dynamic 4.Maximum

FitnessWeek 1 Explosive Strength “The rapid contraction of muscle fibres to achieve a maximum generation of force.”

FitnessWeek 1 Static Strength “The holding of a limb or body part in a static position.”

FitnessWeek 1 Dynamic Strength “The repeated contraction and relaxation of a single muscle or group of muscles which causes a limb to repeat a movement over time..”

FitnessWeek 1 Maximum Strength “The greatest force the neuromuscular system is capable of exerting in a single maximum voluntary contraction i.e a one rep max

FitnessWeek 1 Factors That Affect Maximum Strength Muscle cross-section: the greater the size of the muscle the greater the force it can produce. Fibre type: fast twitch fibres can produce a greater force than slow twitch fibres.

FitnessWeek 1 Flexibility This is “the range of movement around a joint” It depends on the amount of stretch allowed by the ligaments, joints, tendons and muscles. Increasing your flexibility improves your performance and helps to avoid unnecessary injury.

FitnessWeek 1 Body Composition Body mass is made up of lean body mass plus body fat. Males on average carry 12-15% body fat. Women on average carry 18-20% body fat. Additional fat levels put strain on the cardiovascular system.

FitnessWeek 1 Speed “The rate at which the body is moved from one place to another.” It is measured in metres per second.

FitnessWeek 1 Power “The rapid application of muscular force.” It is a combination of strength and speed.

FitnessWeek 1 Balance “The ability to maintain equilibrium by keeping the centre of mass over the base.” There are two types of balance – static and dynamic balance. Static – balance that is held still (a head stand). Dynamic – athletes need to retain balance as they move.

FitnessWeek 1 Reaction Time The time taken to complete a task can be split into two parts. Reaction time (RT) – the time it takes to initiate a response to a stimuli. (make a decision) Movement time (MT) – the time taken from the start of movement until it finishes. Response Time= reaction time + movement time

FitnessWeek 1 Reaction Time Stimulus ‘Go’ Initiate movement off the blocks Finish RT (reaction time) MT (movement time) Response time 100 meter race:

FitnessWeek 1 Types of reaction time Simple Reaction Time: The time taken to start a single response to a single stimulus. Choice Reaction Time: The time taken between stimulus and action which requires a choice.

FitnessWeek 1 The Importance of Reaction Time The total speed of an athlete is the sum of the reaction time and the movement time. Reaction time is 1% of the total race time in a 100 metre race. This can mean the difference between coming first and last.

FitnessWeek 1 Coordination “A balanced and effective interaction of of various body parts.” The nervous system and motor systems must work well together if good coordination is to be achieved.

FitnessWeek 1 Agility “The ability to change direction without losing speed or balance.”

FitnessWeek 1 Exam Question 1 (a)List two of the main fitness dimensions required by the long jumper, and briefly describe a suitable test for either dimension.(2 marks) (b)Why would an abdominal curl bleep test not be a suitable test to measure a long jumper’s fitness?(2 marks)

FitnessWeek 1 Exam Answers 1a List two of the main fitness dimensions required by the long jumper, and briefly describe a suitable test for either dimension. (2 marks) 1 Power/flexibility/strength/agility/speed; any 2 for (1 mark) Suitable test described and linked to component– eg; 2 Sergeant/broad jump/Wingate anaerobic cycle test for power; 3 Sit and reach for flexibility; 4 Dynamometer/single repetition max for strength; 5 Illinois agility run for agility; 6 30 metre sprint for speed/power; 7 Dynamic balance test – beam walk.

FitnessWeek 1 Exam Answers 1b Why would an abdominal curl bleep test not be a suitable test to measure a long jumper’s fitness?(2 marks) Test measures local muscular endurance; local muscular endurance not required for long jump. (2 marks)

FitnessWeek 1 Exam Question 2 Many people participate in soccer to maintain their health and to improve their fitness. Give an appropriate definition for each of these terms. (2 marks)

FitnessWeek 1 Exam Answers 2 Many people participate in soccer to maintain their health and to improve their fitness. Give an appropriate definition for each of these terms. 1 Health - free from mental and physical disease; (1 mark) 2 Fitness - the ability to the meet the demands of their environment or lifestyle / soccer. (1 mark)

FitnessWeek 1 ‘Lifestyle Choices’ These are the choices we make in how we lead our lives and how these choices can impact on our health and fitness.

FitnessWeek 1 Lifestyle Task In relation to the 5 ‘choices’ outline how these can have an effect upon health and fitness.