Welsh for no

RE

Fitness in Sport By the end of this unit you should be able to: Understand the term “Components of Fitness” Understand the difference between Health and Skill related components of fitness Be able to provide a clear sporting example for each fitness component Be able to define each component of fitness

Buzz Words Components Health Fitness Health Related Skill Related Practical Examples

What is Fitness? Fitness is different from health It can be defined as “the ability to meet the demands of the environment”

FITNESS BALANCE REACTION TIME CO-ORDINATION AGILITY STRENGTH FLEXIBILITY BODY COMPOSITION SPEED Cardio Vascular Endurance

PHYSICAL FITNESS Health related fitness Skill - related fitness

HEALTH RELATED COMPONENTS OF FITNESS STAMINA (ENDURANCE) STRENGTH FLEXIBILITY BODY COMPOSITION

What is health-related fitness? Health-related is the minimum level of physical fitness that we all need in order to perform simple day to day activities eg. Washing the car, going shopping, mowing the lawn or walking up and down stairs.

What is skill-related fitness? Skill-related fitness components are those which are required to take part in specific sporting activities.

PHYSICAL FITNESS COMPONENTS HEALTH RELATED Cardio Vascular Endurance (or aerobic capacity) Flexibility Body build Max strength Strength –Muscular endurance SKILL- RELATED Speed Agility Co – ordination Reaction time Balance Power (ex.strength)

The following slides are all definitions for Health-related components of fitness.

Definitions Cardio Vascular Endurance is also known as Stamina or Aerobic Capacity and is the ability of our heart and lungs to work over a prolonged time period without becoming fatigued. Flexibility is the range of movement possible around a joint or series of joints. Body build is the capacity to carry the right amount of fat and muscle. Strength is the ability of the muscles to carry out daily tasks. –Maximum strength is the maximum force a muscle or group of muscles can exert in one single voluntary contraction –Muscular power is the ability to contract muscles with speed and force in one explosive act. –Muscular endurance is the ability of a muscle or group of muscles to work for a prolonged period of time without the onset of fatigue.

The following slides are all definitions for Skill-related components of fitness.

Definitions Speed is the ability to move all or part of the body as quickly as possible. Agility is the ability to change the direction of the body at speed without losing control. Coordination is the ability to carry out a series of movements smoothly and efficiently. It is the ability of different parts of the body to do different things at the same time e.g.Hand eye coordination. Balance is the ability to maintain equilibrium when stationary or moving. Balance can be classified as either static or dynamic. Reaction time refers to the ability of an individual to respond to a stimulus. Individuals with good reaction time will respond to that stimulus the quickest.

What is Cardio Vascular Endurance? Cardio Vascular Endurance is our ability to work for relatively long periods of time without becoming tired. It is sometimes known as aerobic capacity, stamina or cardio-respiratory endurance. The ability to endure. It is the ability of our heart and lung systems to cope with activity over a period of time. We need to keep our active muscles supplied with energy and to get rid of waste products. Our maximum stamina or aerobic capacity is also called VO 2 max. This is the maximum amount of oxygen that can be transported to, and used by, our working muscles during exercise. A person with a high VO 2 max can use much more oxygen than other people.

What is Flexibility? Flexibility is known as the range of movement possible around a joint or series of joints. Flexibility can be developed through stretching. There are four main types of stretching. Static stretching – use our own strength. Passive stretching – a partner applies external force. Dynamic stretching – move explosive type stretching. Very relevant to explosive sporting activities. PNF stretching – contract the muscle before stretching it.

Flexibility training has many benefits: Stretching gets you ready to work should be included in every warm up. You’re less likely to pull or strain muscles. Fewer injuries. Better performance – you are more efficient in sports like swimming and hurdling – so you use less energy. Better posture – fewer aches and pains Stretching after exercise – helps prevent muscle soreness.

What is Strength? The three types of strength are Maximum strength or static strength. Muscular power or explosive strength. Muscular endurance.

Maximum strength can be defined as the maximum amount of force a muscle or group of muscles can exert in one single voluntary contraction. It is very important in activities such as scrummaging in rugby, wrestling and tug- of-war. In these activities we have to hold our bodies in a steady position against an opposing force.

Muscular power or Explosive strength is shown clearly in activities such as throwing, jumping, striking and sprinting activities when we try to move ourselves as far and as fast as possible. Muscular power, or explosive strength is the combination of strength and speed

Muscular Endurance – can be seen in rowing, canoeing, long distance running and other sporting activities where the same muscle groups work continuously with near maximum effort.

Speed – is important in sports that require a great deal of effort over a short period of time. Sprinters, speed skaters and sprint cyclists all need to develop their speed. It is also very important in many team games, when a sudden change of direction can bring success. This component of fitness refers to both running speed and the ability to move limbs quickly. For our bodies to achieve speed, we have to supply energy to our muscles very quickly. Anaerobic system.

Agility – We need agility for all games and most other sports. Gymnasts, basketball players and skiers all need specific agility if they are to be successful. Only in static activities such as archery and shooting will agility be of no importance It is the combination of speed, balance, power and coordination.

Co-ordination – Good co-ordination is essential for skilful performance. Sport is full of examples of good co-ordination, from triple somersaults to saving penalties. We become only too aware of poor co- ordination when we try to learn a new sporting skill.

What is Balance – Static balance is shown in activities such as gymnastics where the ability to hold a position of stillness is essential. Dynamic balance is important in most sports. Snowboarders and surfers must have good dynamic balance. They move very fast over uneven surfaces and must constantly adjust their position.

Reaction Time – Simple reaction time is very important in activities such as the 100 metre sprint on the track or in the pool. Choice reaction time is important in all games where we have to respond to the movements of other players, a ball or both. However, movement time is critical in all sports and is most easily improved through training.