1. Health, Fitness & Exercise
Learning Objectives
To be able to define the terms health, fitness, exercise and performance.
To be able to describe each component of fitness and link them to a specific sport.
Content
3.1.1
Definitions of fitness, health, exercise and performance and the relationship between them
3.2.1
Components of fitness and the relative importance of these components in physical activity and sport: cardiovascular fitness (aerobic endurance); strength; muscular endurance; flexibility; body composition; agility; balance; coordination; power; reaction time; and speed

2. Health and Fitness
Task: Under the headings ‘Health’ and ‘Fitness’ list 5 words which you associate with each term. When you have made your list work with a partner to try to come up with a definition for each. Health – a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Fitness – to be able to cope with the demands made during an individual’s day- to-day life. Are these people fit and/or healthy? Can we tell from a picture?

3. Health & Fitness Health
Is achieved through a healthy lifestyle which includes:
Balanced diet
Regular sleep
Non smoking / limited alcohol intake
Appropriate level of physical activity
Social happiness
Fitness
This depends on the demands of your life. To be ‘fit’ means very different things to a professional sportsperson and an elderly office worker.

4. The Relationship between Fitness and Health
‘Being fit’ is one component of health. Health-related components of fitness are important for health. Other important factors include nutrition, living conditions, genetic background and age. Is it possible to be fit but not healthy?

5. Exercise & Performance
Exercise – a form of physical activity done to maintain or improve health and/or fitness. It is not competitive sport Performance – How well a task is completed

6. Cardiovascular fitness / stamina / aerobic endurance
Components of Fitness
There are 11 components of fitness. One example is ‘agility’. Can you name the other 10?
Agility
Balance
Coordination
Reaction time
Power
Cardiovascular fitness / stamina / aerobic endurance
Body composition
Muscular strength
Muscular endurance
Flexibility
Speed

7. Cardiovascular fitness
Definition: The ability of the entire body to work for long periods of time. Task: Name 5 sports in which cardiovascular endurance is important. What does ‘cardio’ and ‘vascular’ mean? The cardiovascular system allows the body to work for long periods by supplying oxygen to enable energy to be produced aerobically (at low intensities). Cardiovascular fitness is closely related to health as high blood pressure, heart attacks and strokes are all associated with poor cardiovascular fitness.

8. Strength
Definition: The amount of force a muscle can exert against a resistance. Task: Name 3 sporting situations where a high level of strength is an advantage.

9. Muscular Endurance
Definition: The ability to use the voluntary muscles many times without getting tired.

10. Body Composition
Definition: The percentage of body weight that is fat, muscle, and bone. Look at the table below. Which groups have the highest and lowest body fat percentage? Why is this the case?
Sport
Male % Body fat
Female % Body fat
Football
8-18%
12-20%
Sprinting
6-14%
Tennis
16-24%
Marathon running
5-11%
8-14%
Shot putters
10-20%
15-26%

11. Flexibility Definition: The range of movement around a joint.
State 3 advantages of improved flexibility.
Reduced risk of injury
Greater reach
More aesthetic performance (e.g. gymnastics)

12. Speed
Definition: The rate at which the body or part of the body is moved from one place to another. Task: Other than the speed at which a sportsperson can run, name 3 other situations where speed is essential in sport.

13. Reaction Time
Definition: Time taken from the start of a stimulus to the start of a response. What is the stimulus in each of the pictures below? Muhammed Ali – Amazing reactions

14. Balance
Definition: The ability to retain the body’s centre of mass above the base of support. There are two types of balance: Static (stationary) Dynamic (with movement)

15. Agility
Definition: The ability to change direction at speed. Which of the sports below require high levels of agility?

16. Coordination
The ability to use two or more body part together. Task: Name 5 sports where coordination is important.

17. Power
Definition: Power is the ability to do strength performances quickly. Strength and speed combined.

18. Task
Copy and complete the table below including another 3 components of fitness which are essential in each of the sports:
Hockey
Gymnastics
100m Sprinting
Reaction time – so the player can avoid an opponent trying to tackle them
Strength – to support their bodyweight during a handstand
Strength – to push away from the blocks

19. Name 3 components of fitness required for each of the skills being performed here

20. Test your knowledge: Name all 11 components of fitness.
Define coordination.
What are the two different types of balance?
How can power be calculated?
The ability to change direction at speed is the definition for which component?
Which 3 aspects make up health?
How well a task is performed is the definition of what term?
Define fitness.
State 2 lifestyle choices required for good health.
Stamina and endurance and other terms for which component of fitness?