Teacher CD-ROM Chapter 9: Health-related fitness

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Health-related fitness is maintaining a functioning level in the body’s systems to ensure undertaking daily activities does not cause excess fatigue, illness or stress. Sport-related fitness ensures the body can successfully complete the specialised movements required by a physical activity. A person’s general wellbeing across all five dimensions of health – physical, emotional, social, cognitive and spiritual – will be improved by maintaining a basic level of fitness. Health and sport-related fitness

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 The human body is required to perform a diverse range of actions as many everyday physical tasks require unique movements. Performance capacities are a set of indicators that dictate the body’s overall capability to move. When a person has poor health-related fitness, the body’s ability to move in fast, strong, sustained, agile, balanced and coordinated ways also becomes limited. Diversity of human movement

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Relationships between movement and performance capacities Types of body movement Performance capacities that determine the body’s ability to move in that way Activities that incorporate that type of movement Slow to medium paced continuous movements Aerobic capacity Muscular endurance Walking, jogging, cycling, swimming and general movement throughout the day Quick, strong explosive movements Speed (anaerobic capacity) Muscular strength Power Running, lifting, jumping, throwing, rebounding and accelerating

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 how the body responds to increased activity how to manipulate activity to target specific performance capacities how daily exercise can assist in improving health-related fitness how to maintain regular physical activity as a lifestyle. Improving health-related and sports-related fitness To improve health-related and sports-related fitness, it is vital that we have an understanding of:

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 The body experiences three stages as fitness develops in response to increased physical activity: the discomfort stage the physical stage the psychological stage. Three stages of fitness

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 To develop effective activities that improve fitness, it is also important to be aware of the principles that govern good training. By ensuring the physical activity being undertaken adheres to these training principles, it can be assured that fitness levels are being improved and you are able to target specific performance capacities if required. Effective activities that improve fitness

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Frequency: how often you exercise. This is related to the training principle of frequency. Intensity: how hard you work. This is related to the training principles of specificity and individuality. Time: how long you train for or the amount of exercise you do each time. This is related to the training principles of specificity and individuality. Type: what exercise you do. This is related to the training principle of variety. The FITT formula

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 The FITT formula (cont.) By varying the components of the FITT formula any exercise can be adapted to improve the performance capacities. The first and most basic step in improving health-related fitness is to incorporate increased daily physical activity into your life. Look for ways to increase you daily activity: at home: e.g., help out with the housework or play active games with your family at school or work: e.g., use your lunch break for a brisk walk when you are out and about: e.g., get dropped a distance from school or work and walk. Take the stairs instead of the lift or escalator.

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 It is now recommended that Level 1 type activities should be performed for a minimum of 2, but up to several hours per day. Level 4 These activities should be performed infrequently as they are sedentary in nature. Level 1 These are everyday physical activities that can be performed anywhere, anytime. Level 2 These activities include active sports and recreational activities. They may be engaged with moderate to high intensity and generally are more fun than competitive. Level 3 These activities are generally associated with sports-related training. They involved higher workloads and a more concentrated effort. Physical activity pyramid EVERY DAY (as often as possible) Play outside Pick up your toys Take the stairs instead of the lift Walk to the store Help around the house or yard Go for a walk Bathe your pet 3–5 TIMES A WEEK (at least 20 minutes) Aerobic ExerciseRecreational Activities Roller blading Volleyball Cycling Basketball Skateboarding Soccer Rope climbing Skiing Swimming Kickball Running Relay races 2–3 TIMES A WEEK Leisure and Playtime Strength and Flexibility Swinging Push-ups/pull-ups Canoeing Martial arts Tumbling Dancing Miniature golf Rope climbing CUT DOWN ON TV watching Video and computer games Sitting more than 30 minutes at a time

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Warm up, workout and cool-down All training (or increased activity), no matter how casual should include a warm-up, a workout and a cool-down. A warm-up must adequately prepare the body for the workout to follow, to reduce the effects of fatigue and lessen the chances of injury. A workout should be specifically designed to meet your needs and the performance capacities you wish to improve. A cool-down will help return the body to its normal state of function and allow recovery to occur more quickly.

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Fitness programs A fitness program is a number of sessions put together in such a way that they complement each other and assist in overall fitness development. When designing a health-related fitness program remember to: be specific to the individual be realistic use variety include recovery make the exercise progressively harder over time re-test - at the end of every 4-8 week program.

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Turning physical activity into a lifestyle Once the significant shift in behaviour has occurred to increase physical activity or start a training program, the next important step is to find ways to continue through the ‘discomfort’ stage and into the ‘physical’ stage where exercising and physical activity become habit.

© Brunetto, Atkinson, Brooks, Kleoudis and Stewart 2010 Turning physical activity into a lifestyle (cont.) Crucial in turning physical activity into a lifestyle is: understanding why you are exercising; what do you want from increased activity setting realistic goals about things you can control finding appealing and motivating activities select activities that you enjoy finding activities that are within your budget finding activities that fit in with your available time and lifestyle; and do not involve a lot of travel. Finding an exercise companion or group for support can also be a good way to help remain active and motivated.