Physical Activity and Skills-Related Fitness Jeannie Coffey Justin McNulty Jacqueline Geller

Chapter 4: Physical Activity Lesson 1: Physical Activity and Skills- Related Fitness Target Group: Eighth Graders

What is Physical Activity? Any form of movement whether purposeful (as in exercise and sports/recreation) or incidental (as when carrying out domestic chores) that provides varying amounts of exercise and benefits to one’s overall health and fitness. 2 main classes of physical activity –Lifestyle Activities –Sports Activities

Lifestyle Activities Forms of physical activity that are a normal part of your daily routine or recreation and that promote good health throughout a lifetime Examples: climbing the stairs to class, walking home from school, etc.

Sports Activities (3 Types) Individual Sports Partner/Team Sports Nature Sports

Individual Sports Skills-oriented activities that you can do by your self. Many individual sports are also called lifetime sports because they are more likely than team sports to become part of a person’s routine over time. –Examples: swimming, bicycling, golfing, etc.

Partner/Team Sports Activities carried out with a partner or a team. –Examples: tennis, racquetball, basketball

Nature Sports Activities in which there is some interaction with one of the elements of nature. –Examples: Surfing, rock climbing

Skills-Related Fitness (6 Measures) Agility Balance Coordination Speed Reaction Time Power

Agility The ability to control the body’s movements and to change the body’s direction and position quickly.

Balance The ability to remain upright either while standing still or moving.

Coordination The ability to use two or more body parts together well, or to use the senses along with body parts.

Speed The ability to move a distance or complete a body movement in a short period of time.

Reaction Time The rate of movement once a person realizes the need to move.

Power The ability to use force with great speed.

How Do I Measure My Fitness Skills? How Do I Measure My Fitness Skills?

Agility: Side Shuttle Prepare for the test by placing five lines of masking tape on the floor, about three feet apart. Start with your feet outside the first line Then slide back, until your other foot passes over the first line. Only one foot should cross the outside lines.

Side Shuttle Continued… Repeat, sliding across back as many times as you can in ten seconds. Keep track of your slides. Freeze in place when your partner yells “stop.” Count one point for each line you crossed

Agility Scoring (Males) Here are the scores to rate your agility: –31 or more = Excellent –26-30 = Good –19-25 = Fair –Less than 19 = Needs Improvement

Agility Scoring (Females) Here are the scores to rate your agility: –28 or more = Excellent –24-27 = Good –15-23 = Fair –Less than 15 = Needs Improvement

Balance: Body Balance Part I You will need a yardlong piece of wood that is 1-inch square. Place the stick flat on the floor. Stand so that the balls of both feet are on the stick and both heels are on the floor.

Body Balance Part I Continued… Raise both heels off the floor while keeping your balance on the stick for 15 seconds. Have a partner time you. Keeping your arms straight out and focusing on an immovable point in front of you will help you balance. Place your heels back on the floor. Repeat this step

Body Balance Part I Scoring Score two points if you could balance for fifteen seconds on your first try. Score one point if you could balance for fifteen seconds on your second try. If you were successful both times, your score is three.

Body Balance Part II Stand on the stick with your foot running lengthwise on it. Use the foot you would balance on when you kick a ball. Bring your other foot off the floor and balance for ten seconds. Then rise on your toes and balance for another ten seconds.

Body Balance Part II Scoring Score one point if you balanced for ten seconds before rising on your toes. Score one point if you balanced for ten seconds on your toes. Score a bonus point if you were able to maintain your balance for both.

Total Balance Scoring To rate your balance, add your scores from Parts I and II. –6 = Excellent –5 = Good –3 or 4 = Fair –Less than 3 = Needs Improvement

Coordination: Stick Toss and Catch This test requires three thin sticks or dowels, each one to two feet long. Hold two sticks out in front of you, one in each hand. Have a partner place the third stick across the two you are holding.

Stick Toss and Catch Continued… Toss the top stick in the air, causing it to make a ½ turn. Then catch it with the sticks in your hand. Repeat, tossing the stick five times each to the right and left (for a total of ten tries.)

Coordination Scoring Score one point for each time you caught the stick. –9-10 = Excellent –7-8 = Good –5 or 6 = Fair –Less than 4 = Needs Improvement

Speed: Short Sprint You will need a partner with a stopwatch and a yardstick. Start off a few steps behind a starting line. When your partner signals you to go, begin running as fast as you can. As your feet pass the starting line, your partner will begin timing you.

Short Sprint Continued… Your partner will yell “stop” exactly three seconds later, then mark the spot where you were. Slow down gradually to a stop. Measure how far you ran from the starting line

Speed Scoring (Males) Your score is the distance you covered in the three seconds after crossing the finish line. –24 or more = Excellent –21-23 = Good –16-20 = Fair –Less than 16 = Needs Improvement

Speed Scoring (Females) Your score is the distance you covered in the three seconds after crossing the finish line. –22 or more = Excellent –19-21 = Good –15-18 = Fair –Less than 15 = Needs Improvement

Reaction Time: Yardstick Drop You will need a yardstick Have a partner hold the top of the yardstick (at 1”) between the thumb and index finger. Place your hand LOOSELY around the yardstick at 24”—do not touch it! Allow your arm to rest on the edge of a table.

Yardstick Drop Continued… Be alert and focus on the stick. Your partner will drop the stick without warning. Catch the yardstick as soon as you can.

Reaction Time Scoring Your score is the inch marked on the yardstick where you caught it. –More than 21” = Excellent –19”-21” = Good –14”-18” = Fair –Less than 14” = Needs Improvement

Power: Standing Long Jump Make a starting line on the floor. Begin by standing behind the line. Use your arms to swing your-self forward, and jump as far as you can. Do not hop or run before you jump, and keep both feet together.

Standing Long Jump Continued… Have a partner measure to find the distance from the starting line to the spot in which you landed. Measure to the spot closest to the starting line where any body part touched the floor

Power Scoring (Male) More than 87” = Excellent 80”-86” = Good 70”-79” =Fair Less than 70” = Needs Improvement

Power Scoring (Female) More than 74” = Excellent 66”-73” = Good 58”-65” =Fair Less than 58” = Needs Improvement

Developing A Fitness Plan Physical activity can help you build a healthier lifestyle. Develop and follow a one week fitness plan in which you utilize and enhance the six fitness skill. Discover how much more confident you feel about your skills after only one week!