fitness and an active lifestyle

1.1.3. Exercise and fitness as a part of an active lifestyleLearning objectives

To understand the terms Health, Fitness & Exercise

To understand the components of health & skill related fitness To explain why these components are important to different sports.

Health is defined as…

So a healthy person is:physically well - Your heart, lungs and

other body systems are working properly.

mentally well - You are able to cope with stress and control your emotions. You feel positive about your self.

socially happy - You have friendship and support. You feel as though you have a value to society.

free from disease.

…a state of complete mental, physical and social well-being.

ARE YOU HEALTHY?

Factors that affect your health:

Personal hygiene

Lifestyle

Emotional health (mental state)

Alcohol/drug abuse

Safety

Environment

Diet

It means you feel good all round!!.

Fitness is defined as…

Being fit means being physically able to cope with the demands of everyday life.

These demands will vary from person to person, depending on things like lifestyle and age.

…the ability to meet the demands of the environment.

General Fitness – You are healthy and can do day to day activities without feeling too tired

Factors affecting fitness:

Health, weight and somatotypesIllness & injuryPhyscological factors Disabilities Alcohol, drugs and smokingDiet

Specific Fitness – Is needed to play at a high level

Exercise is defined as…

…a form of physical activity done primarily to improve health and physical fitness.

It is important to understand that ‘exercise’ is not the same as ‘sport’. Exercise can be any physical activity, even just going for a short walk.Sport tends to be competitive in some way.

Exercise: to maintain a good general fitness levels you should

-Exercise 3 to 5 times a week for at least 20 mins.-Increase heart rate above 60% of maximum heart rate.

The effects of a lack of exercise on performance

TASK: Discuss with the person next to you. What will happen?

Weight increase:Calories are not burnt off so the result is weight gain. The extra weight increases the individual’s fatigue level during exercise.

Less flexibility: Joints loss their mobility due to lack of use and excess fat.

i.e. Swimming strokes are inhibited.

Become breathless easily:The body cannot work for long periods of time without becoming breathless.

i.e. Just walking up stairs becomes hard.

Exam Questions

Performance is defined as ‘how well a task is completed’. Explain how exercise and fitness can affect performance.(a) (i) Exercise..............................................................................................................................................................................................................................................................

(ii) Fitness..............................................................................................................................................................................................................................................................

(b) Health is defined as a ‘state of complete mental, physical and social well-being, and not merely the absence of disease or infirmity’(i) How might physical activity have a positive effect on physical health?..............................................................................................................................................................................................................................................................

(ii) How might physical activity have a negative effect on physical health?..............................................................................................................................................................................................................................................................

a) Healthb) Fitnessc) Exercise

a) health? b) physical fitness?

Define the following terms:

Exercise is ‘a form of physical activity done primarily to improve one’s health and physical fitness’.

How might exercise improve:

Other questions

RECAP: Components of Health Related Fitness:

BMMFC

Body CompositionMuscular StrengthMuscular EnduranceFlexibilityCardiovascular Fitness

Body Composition – “The proportion of body weight that is fat, muscle and bone”

Some body shapes are better suited to certain sportsthan others.

Describe the ideal body composition for the followingsports.

A. BasketballB. Horse RacingC. FootballD. Swimming

Muscular Strength

The ability to exert a large amount of force in a single maximum effort.

Muscular strength can help in a number of sports. Can you name any?

Muscular Endurance – “The ability to use voluntary muscles, over long periods of time without getting tired”

Also known as stamina means that the muscles keep working for a long time without getting tired.

Essential for long distance events.

Flexibility – ‘The range of movement at a joint’

Also known as suppleness refers to the ability of the muscles to stretch and then return to their original position.

It is important for reducing the risk of muscles strains and injuries.

Cardiovascular Fitness

Heart Veins

“The ability of the heart and circulatory system to meet the demands of the body for a long period of time”

Health related fitness Fitness testBody Composition % body fat test -

Muscular Strength Hand grip dynometer

Muscular Endurance Sit up, press up bleep test.

Flexibility Sit and reach test

Cardiovascular Endurance Multi-stage fitness test (bleep test)

Health Related fitness tests:

Practical element – Pupils to try test and record results.

Recap questions:

What components of HEALTH RELATED FITNESS are most important to a:-Marathon runner? Why?-Shot Putter? Why?-Gymnast? Why?

Skill Related Fitness:

CRABSP

CoordinationReaction TimeAgilityBalanceSpeedPower

HOW TO REMEMBER THIS?...

Coordination “is the ability to move two or more body parts at the same time”

E.G. an effective tennis stroke requires coordinating footwork and arm action.

Coordination

Can you think of any other examples?

Reaction time “The time between the presentation of a stimulus and movement”

A stimulus could be anything from a starting gun to a sudden side-step by an opponent.

For example, how quickly a table tennis player reacts to a serve.

Reaction time


Agility “is the ability to change direction with speed”

Athletes with good AGILITY keep their entire body under control throughout.

Agility

Agility is especially important in sports that require a sharp movement or turn. i.e. goal keeper


Balance “is the ability of the performer to retain their centre of mass over their base of support without falling”

Balance can be:

static – for example, handstanddynamic – for example, keeping your balance on a board i.e. skateboard, surfing

Balance


Speed “Time taken to cover a set distance”

-100m sprinter OR-It could be how fast a badminton player can move their racket to cover a drop shot

Speed is very important in many sports – it can often be the thing that separates a good performer from a great performer.

Speed


Power is a combination of strength and speed

power = strength × speed

Power is important in explosive events like throwing and sprinting.

Power is vital to getting a good start in short races.

Power

POWER EXAMPLES

PRACTICAL OPPORTUNITY – see pupil recording sheet.

Test pupils against skill related fitness tests + record results.

Exam Questions:

Homework

Find 3 pictures of sportspeople from different sports and label the components of SKILL RELATED FITNESS that are most important to them.

Power – To drive to the basket & score.

Coordination – To accurately handle the ball while keeping control. Useful for dribbling.

Agility

Balance

Health related component testing

BMMFC

Body CompositionMuscular StrengthMuscular EnduranceFlexibilityCardiovascular Fitness

RECAP - HOW DO WE REMEMBER THIS?...

This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test.

Health related component testing1. Cardiovascular Fitness – COOPER RUN

The 12 minute Cooper run will test your endurance capabilities.

25 m square

Rules:Performers run as far as they can for 12 minutes. Each lap of the grid is 100 m. Pupils to calculate the distance covered.

The grid below shows the average scores.

Health related component testing2. Muscular endurance – HARVARD STEP TESTPerformers step onto and off the bench/step continuously for 5 minutes. (steady pace).

Gender Excellent Above Average

Average Below Average

Poor

Male >90 80-90 65-79 55-64 <55Female >86 76-86 61-75 50-60 <50

1 minute after exercise = take pulse2 minute after exercise = take pulse 3 minute after exercise = take pulse

Add 3 scores together and use the following formula:

30,0003 pulse score added together

Here is a table of the ‘norms’:

Health related component testing3. Muscular Strength – HAND GRIP DYNAMOMETER

Measures the strength of the performer hand grip strength in one action.

Rules:-No swinging your hand-Start with your hand up and bring down to side while pulling in handle

Gender Excellent Good Average Fair Poor

Male >56 51-56 45-50 39-44 <39Female >36 31-36 25-30 19-24 <19

Here is a table of the average scores:

Health related component testing4. Flexibility – SIT AND REACH TEST

Measures the range of movement at the hips/torso.

Rules: -Legs straight with feet touching the box.-Push marker as far as possible without bending your knees.

Gender Excellent Above average

Average Below average

Poor

Male >14 11 - 14 7 - 10 4 - 6 <4Female >15 12 - 15 7 - 11 4 - 6 <4


Skill related component testingRECAP - HOW DO WE REMEMBER THIS?...

This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test.

CRABSP

CoordinationReaction TimeAgilityBalanceSpeedPower

Skill related component testing

1. Coordination – 3 BALL JUGGLE

Measures ability to work 2 body parts at the same time.

- Record number of successive catches

Skill related component testing2. Reaction time – RULER DROP TESTMeasures reaction to a stimulus. Partner to hold and drop ruler from above performer dominant hand.

Rules:-Fingers of the performer should be at the 0 cm mark-The performer should not be able to anticipate the drop coming.

Excellent Above Average Average Below Average Poor<7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm


3. Agility – ILLINOIS AGILITY RUN

Performers start at the first cone. On the whistle pupils should follow the course in the diagram and finish at the end cone.

- Performers are timed from start to finish.



Poor

Male <15.2 secs 15.2 - 16.1 secs

16.2 - 18.1 secs

18.2 - 19.3 secs

>19.3 secs

Female <17.0 secs 17.0 - 17.9 secs

18.0 - 21.7 secs

21.8 - 23.0 secs

>23.0 secs



4. Balance – STORK TEST

Performers start by adopting the stance in the diagram. The time starts when the pupil’s foot in contact with the ground is up onto tiptoes.



Poor

Male >50 secs 50 - 41 secs 40 - 31 secs 30 - 20 secs <20 secsFemale >30 secs 30 - 23 secs 22 - 16 secs 15 - 10 secs <10 secs



5. Speed – 30 M SPRINT

Performers to cover a straight 30 m from a standing start. The time taken should be accurately recorded.

Here is a table of the average scores:Gender Excellent Above

AverageAverage Below

AveragePoor

Male <4.0 4.2 - 4.0 4.4 - 4.3 4.6 - 4.5 >4.6Female <4.5 4.6 - 4.5 4.8 - 4.7 5.0 - 4.9 >5.0

Skill related component testing6. Power – SARGEANT JUMP TESTPerformers to reach up to highest point without going onto tiptoes. They then jump vertically and touch highest point on the wall/board.

-The score is the difference between the 2 measurements


Gender Excellent Above average

Average Below average

Poor

Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cmFemale >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm

fitness and an active lifestyle

Sports