Aspects of Fitness

Aspects Cardio Respiratory Endurance Muscular Endurance Strength Power Speed Flexibility (Suppleness) Skill Related Fitness

Cardio Respiratory Endurance (C.R.E) The ability of the & to work efficiently over a prolonged period of time. To improve C.R.E a body needs to work for long intervals at a low level of intensity. The body requires a lot of oxygen to supply the working muscles (This is known as AEROBIC activity).

What test can be used to measure C.R.E? 20m progressive shuttle run test – (beep test). Harvard Step Test. 12 minute run - (12min cooper run).

Effects of C.R.E on Performance In activities that take a long period of time good CRE provides you with the chance to perform at the top level for longer. You can carry out skills and concentrate longer. (Thus reducing errors in play due to fatigue). You are more likely to recover faster.

Types of Training. Interval training. Fartlek training. Continuous training. Circuit training.

Muscular Endurance (L.M.E.) The ability of a of to work efficiently over a prolonged period of time. To improve L.M.E a group of muscles needs to work for long intervals at a low level of intensity. What activities do you think require a high level of muscular endurance?

What tests can be used to measure L.M.E? 1 minute sit-up test 1 minute press-up test 1 minute squat thrust test Bench Lift Bicep Curls – (Low weight – High Reps)

Effects of L.M.E on Performance. If muscles become fatigued during an activity your performance level will drop. If muscles become fatigued you will not be able to move as quickly around the playing area, and errors may occur during play. For 4 different activities in your standard grade course, explain the possible performance benefits of having improved L.M.E?

Types of Training. Circuit training. Weight training. Skills Training – (Golf).

Strength Strength is the maximum amount of force a muscle or group of muscles can exert in a single effort. Strength is split into three types: Static – pushing against another oncoming force. Explosive – using maximum energy in a single action e.g. throwing Dynamic Strength – continuously moving the body at speed e.g. 100m front crawl

What test can be used to measure Strength? Static – Handgrip Dynamometer Explosive – Standing long jump Dynamic – Maximum press-ups in 30sec

Effects of Strength on Performance An increased capacity to complete actions which link physical and skill related aspects of fitness. Sport specific benefits could include: greater balance; ability to throw/kick further; stronger punch etc For 4 different activities in your standard grade course, explain the possible performance benefits of having improved strength?

Types of Training Weight training: Static – Heavy weight/ few reps Explosive – Medium weight quickly/ medium reps Dynamic – Light weight quickly/ high reps

Types of Muscle Action Isometric – muscles required to be stable/still – Gymnastics Isokinetic – muscles require control through a range of movements – Footballer kicking Isotonic – muscles shorten or lengthen as necessary – bicep curls

Speed The ability to cover a distance or perform a movement in a short time. To Improve your speed you need to work muscle groups for short intervals at a relatively high level of intensity.

What tests can be used to measure speed? There are various tests for measuring speed, most of which involve sprinting over short distances. This would normally be done over 10m or 20meters. Speed tests are easy to set up and easy to record.

Effects of Speed on Performance. When training for speed it is useful to measure your initial level of speed in various exercises and various activities. Improved speed should mean that you have the capacity to complete actions which link physical and skill related aspects of fitness.

Types of Training Speed training involves you using anaerobic energy. For this reason you need to make sure you have a balanced work to rest ratio. Interval training is the most common type of training used to develop speed. For example – Sprinting for 5 seconds, resting for 20 seconds. (Repeat)

Power Power is the combination of Strength and Speed. To improve your power you need to work muscle groups for short intervals at high speed.

What tests can be used to measure power? There are two main ways of developing power. These are :- - Vertical Jump Test – Jumping as high as possible from a standing start. - Standing Long Jump – Jumping as far as possible from a standing start.

Effects of Power on Performance Improved power means that a performer has the capacity to complete actions which link physical and skill-related aspects of fitness. This may include dynamic balance, co-ordination, reaction time, agility etc. In effect this may allow a person to kick or throw further/ harder or jump higher or further etc

Types of Training This would include a combination of speed and strength training. An example of this would be:- - Weight training using mid to high weights, low repetitions, at speed.

Flexibility The range of movement across a joint. Good flexibility reduces the chance of straining or pulling muscles. Controlled and frequent stretching exercises can maintain and improve a persons level of suppleness.

What tests can be used to measure flexibility? There are different types of testing for flexibility. The most common ones are:- - Sit and Reach – (Flexibility across the joints). - Trunk Extensions – (Flexibility in the lower back).

Effects of Flexibility on performance. This will allow a performer to operate with minimum effort and achieve maximum efficiency. Increased flexibility will allow a performer an increased range of movement.

Types of Flexibility. Static – Holding a balance in gymnastics. Dynamic – A high jump performer arching their back when performing.

Types of Training A flexibility circuit would be one way of training to improve flexibility. To improve flexibility a joint needs to be moved beyond the point at which the performer feels resistance. Stretching can either be Static or Dynamic