Health Related Components of Fitness

Health Related Fitness Physiologically based factors that may impact upon a persons health.  Cardio-respiratory endurance (Stamina)  Strength  Muscular Endurance  Flexibility  Power  Speed

Cardio- Respiratory Fitness (Stamina) “Ability to sustain stressful physical exertion for a period of time”  Component allows individual to participate in sustained, whole body sub maximal activities e.g. swimming, cycling and long distance running.  It is an underpinning factor in many invasion, racket and striking and fielding games.

Cardio- Respiratory Fitness (Stamina) Aerobic Capacity is dependent upon: 1.Efficient external respiration mechanisms- lungs 2.Efficiency of blood taking up oxygen in the lungs 3.Efficiency of the cardiovascular system in transporting the oxygen to cells. 4.Efficiency of the cells to take up oxygen 5.Efficiency of the body in dealing with waste products- CO2

Testing Multi Stage Fitness Test  This test is made up of 23 levels, with each level lasting one minute.  The performer has to run a series of 20m shuttles with the speed gradually increasing until they can not keep up with the required pace. *Research the protocol:- Page 235

Strength “The ability to overcome a resistance. This may be explosive, dynamic or static.”   Performers can apply strength rapidly, powerfully or over a period of time. * Make sure you can quote examples of the different types of strength

Strength Explosive Strength “Rapid contraction of muscle fibre units to achieve maximum generation of force.” Examples:- Jumping, throwing, sprinting, hitting. *Link- POWER

Strength Dynamic Strength “Repeated contraction and relaxation of a single muscle group.” This causes a limb to repeat a movement over time. * Don’t confuse this with muscular endurance

Strength Static Strength “The holding of the limb or part of the body in a static or immobile position.”  Muscle maintain a state of contraction or tension, supported by a pried antagonistic muscle. *Can you think of sporting examples?

Strength and Health  Level of core strength will prevent back pain form the ageing process. 

Testing Leg/Back Dynamometer A dynamometer measures the amount of force a muscle can exert with very little movement. *Research the Protocol:- page 237 One Rep Max The amount of force a muscle can exert in a single contraction.

Muscular Endurance “The ability of a muscle or group of muscles to perform repetitive contractions over a period of time” Sporting Examples…..

Testing Sit Ups Test Perform as many sit ups as you can in 3 seconds This is a measure of abdominal strength Press Ups Test Perform as many press ups as you can in 30 seconds. This is a measure of chest and arm strength Research the Protocol :- Page 236

Flexibility “The range of movement around a joint”  The range of motion around a joint will link to the type of joint, the length of muscle and ligaments.  Good flexibility is needed for effective skill/technique action.  Also important when avoiding injuries.

Flexibility and Health  Very important as you get older  General health  Mobility- muscle more elastic  Avoiding injuries / back pain

Testing Sit and Reach Test From a sitting position on the floor, the performer reaches as far forward as they can on the sit and reach box. * Research the Protocol:- page 238 *Remember this test only measures hamstring flexibility.

Power “The rapid application of muscular force. Strength and Speed combined”  Application of large maximal forces as quickly as possible.  Similar to Explosive Strength  Based on the bodies ability to recruit large motor units quickly. Sporting examples…..

Testing Sergeant Jump Test Performer is to perform a double footed jump from a static position as high as possible. Research the Protocol:- Page 239Research the Protocol:- Page 239 * Remember this test only measures the power in the legs.

Speed  Maximum rate a persons can move over a specific distance  Ability to put body parts into motion quickly Factors:  Fast twitch muscle fibres (FTG)  High stored of PC  Effective lever systems

Testing  20 or 30m Sprint  Speed and Health  Only really need it to do things like sprint upstairs- could get injured if not flexible and strength maintained

Exam Question  Identify tests to assess muscular endurance and aerobic capacity. State how each can be evaluated. (4marks)  Why is it important to maintain your flexibility? (2marks)  What do you understand by the term ‘stamina’ and why is it an important component of fitness for football players? (2)

 Name two other components of fitness and, using examples, explain why each component is important in a game of football. Weightlifting requires different types of strength.  Name and describe the different types of strength used during weightlifting.(2)  Apart from strength, name and describe another component of fitness that is needed for weightlifting.(1) needed for weightlifting.(1)

Answers  Explosive strength – rapid/maximal/ forceful/powerful contraction/equiv;  Static strength – holding position/isometric/ equiv;  First answer only  Needs name and description of movement  Not power/not dynamic as types of strength  Flexibility – wide range of movement;  Speed – rapid movement/move quickly;  Co-ordination – combining movements/ arms and legs together;  Power – strength x speed/large force quickly;  Agility – change direction quickly;  Balance – Remaining stable/equilibrium/ centre of mass over  area of support