Standard Grade PE Revision Aspects of Physical Fitness Brannock High School

Fitness There are three types of fitness: PHYSICAL FITNESS SKILL RELATED FITNESS MENTAL FITNESS We are going to concentrate on PHYSICAL FITNESS first. In this section, you will learn: Definition Activities that use this type of physical fitness How to test this type of fitness

ASPECTS OF PHYSICAL FITNESS SPEED SUPPLENESS STRENGTH POWER ASPECTS OF PHYSICAL FITNESS CARDIO RESPIRATORY ENDURANCE MUSCULAR ENDURANCE

Physical Fitness - Speed Definition: Speed is the body’s ability to perform an action in the shortest time Speed can be split into two categories: Whole Body Speed - where your whole body is performing an action quickly Limb Speed - when a particular part of your body is performing an action quickly

100m sprint badminton BRAIN BUSTER basketball football volleyball hurdles Physical Fitness - Speed Write down in your jotter a list of activities that you think would need SPEED………

Physical Fitness - Speed If you want to test how good your speed is, there is a fitness test that you can do to do this…………………………… Speed Test – 10m sprint Mark 10m out with two cones. Your partner will have a stopwatch. Your partner will shout “GO” and you should run as fast as you can to the other cone. When you get there, your partner will stop the watch. Record your time. Do this three times and take your best time.

Who do you think would win this race? Ready? Go!

Definition: Strength is the greatest force a muscle can produce Physical Fitness - Strength Definition: Strength is the greatest force a muscle can produce

WEIGHTLIFTING SHOT PUTT BRAIN BUSTER RUGBY BOXING JUDO DISCUS Physical Fitness - Strength Write down in your jotter a list of activities that you think would need STRENGTH………

Physical Fitness - Strength If you want to test how good your strength is, there are fitness tests that you can do to do this…………………………… Strength Test 1 – Press Ups Work with a partner. On the word “GO”, start doing press ups. Count how many press ups you can do in 30 seconds. This will test the strength in your upper arms Strength Test 2 – Grip Dynamometer Hold the dynamometer in your dominant hand at your side. Pull the handle upwards and hold for five seconds. Take your reading from the gauge on the dynamometer

Definition: Suppleness is the range of movement in the joints Physical Fitness - Suppleness Definition: Suppleness is the range of movement in the joints

GYMNASTICS TRAMPOLINING BRAIN BUSTER SWIMMING JAVELIN HURDLES HIGH JUMP HURDLES JAVELIN SWIMMING TRAMPOLINING GYMNASTICS Physical Fitness - Suppleness Write down in your jotter a list of activities that you think would need SUPPLENESS……

Physical Fitness - Suppleness If you want to test how good your suppleness is, there are fitness tests that you can do to do this…………………………… Suppleness Test – Sit and Reach Sit on the floor with your feet flat against the sit and reach box. Keeping your legs straight, knees on the floor, reach forward with your hands to the top of the box. Reach as far as you can and hold it for five seconds. Take the reading in centimetres. Your reading may be negative, e.g. -5. If this is the case, you need to work on your Suppleness!

Physical Fitness – Cardio Respiratory Endurance Definition: Cardio Respiratory Endurance is the ability of the heart and lungs to work for long periods of time without getting tired.

MARATHON FOOTBALL BRAIN BUSTER HOCKEY CROSS COUNTRY SWIMMING STEEPLECHASE CROSS COUNTRY HOCKEY FOOTBALL MARATHON SWIMMING Physical Fitness – Cardio Respiratory Endurance Write down in your jotter a list of activities that you think would need CARDIO RESPIRATORY ENDURANCE……

Physical Fitness – Cardio Respiratory Endurance If you want to test how good your cardio respiratory endurance is, there are fitness tests that you can do to do this…………………………… Cardio Respiratory Endurance Test 1 – Beep Test For this test you will need the beep test CD and 20m marked out. You will need to run the 20m and get to the opposite line before the beep on the CD. Each beep will get progressively faster as you will have to work harder. If you don’t get to the line before the beep, you are out. Record which level you finish on. Cardio Respiratory Endurance Test 2 – 12 minute run Your partner will time 12 minutes. In this time, count how many laps of a set course that you complete.

Physical Fitness – Muscular Endurance Definition: Muscular Endurance is the ability of specific muscles to work for long periods of time without getting tired.

CYCLING ROWING BRAIN BUSTER SWIMMING Physical Fitness – Muscular Endurance Write down in your jotter a list of activities that you think would need MUSCULAR ENDURANCE……

Physical Fitness – Muscular Endurance If you want to test how good your muscular endurance is, there are fitness tests that you can do to do this…………………………… Cardio Respiratory Endurance Test – Sit Ups Your partner will time 30 seconds. Count how many sit ups that you can complete in this time. This will test the muscular endurance in your abdominal muscles.

Definition: Power is the combination of speed and strength Physical Fitness – Power Definition: Power is the combination of speed and strength e.g. Jumping, throwing and striking actions

HIGH JUMP LONG JUMP BRAIN BUSTER SOFTBALL TENNIS GYMNASTICS VOLLEYBALL Physical Fitness – Power Write down in your jotter a list of activities that you think would need POWER……

Physical Fitness – Power If you want to test how good your power is, there are fitness tests that you can do to do this…………………………… Power Test 1 – Standing Long Jump Stand at the line with your two feet together. From standing, jump as far as you can and land on two feet. Measure from the tape where you landed. Power Test 2 – Vertical Jump Stand at the line with your two feet together. From standing, jump up to touch the wall as high as you can. Measure the height of where you touched the wall

worksheet 3 Section 3 – Physical Fitness Completed To finish this section, you will be given a work sheet to complete as homework. Use your notes to help you with the answers. If you need help with a question, you can look up the Standard Grade book or ask you teacher. If you have access to the internet, you can also find help on the Bitesize website http://www.bbc.co.uk/bitesize/scotland/pe