Earlston High School N5 Physical Education Physical Fitness Earlston High School N5 Physical Education

Factors affecting performance Improving your physical fitness can have a positive impact on your overall performance what aspects of fitness are of most important in your activity Testing to find strengths / areas for development fitness training programme

6 aspects of physical fitness Strength Muscular Endurance Flexibility Power Speed Cardio Respiratory Endurance

Strength Definition: The ability of a muscle or group of muscles to exert a maximal force against a resistance in a single effort

Strength Strength can be: - static: holding yourself still or opposition (scrum) - dynamic: repeatedly using strength (eg swimming) - explosive: single action (eg throw/jump)

Strength What type of strength do you require for your activities? How does strength impact your performance?

Strength Testing - Allows you to compare your test results to national average Standing long jump National Averages - You can re-test following a training programme and see if improvements have been made Age Excellent Above average Average Below average Poor 14 > 2.11m 2.11 - 1.96m 1.95 - 1.85m 1.84 - 1.68m <1.68m 15 >2.26m 1.26 - 2.11m 2.10 - 1.98m 1.97 - 1.85m <1.85m 16 >2.36m 2.36 - 2.21m 2.20 - 2.11m <1.98m >16 >2.44m 2.44 - 2.29m 2.28 - 2.16m 2.15 - 1.98m

Strength Static Strength: using a grip dynamometer You need to use a test that is relevant to your activity. Static Strength: using a grip dynamometer - tests the strengths in your hand/forearm Dynamic strength: squat thrusts - similar to measuring muscular endurance (do not get confused) Explosive: 2 footed jump - measure the distance you jump from a standing start

Strength Training to improve your strength Weight Training Low Repetitions High Weight (number of times (using a heavy you do the exercise) weight)

Strength Remember to consider principles of training when planning a training programme On completion of a training programme you could re-test to see if your strength has improved

Strength Can you now describe how improving your strength has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?

Muscular Endurance Definition: Muscular endurance is the ability of a muscle or group of muscles to work continuously for a long period of time without tiring.

Muscular Endurance Using the same muscle or group of muscles repeatedly over long periods of time requires muscular endurance What activities in particular require good levels of muscular endurance?

Muscular Endurance Testing Muscular Endurance You can use a number of tests to test the muscular endurance in different muscles in your body They all follow the same procedure… How many of one exercise can you repeat in 1 minute

Muscular Endurance To test Muscular Endurance in the arms: How many press-ups can you do in 1 minute To test Muscular Endurance in the legs: How many squats can you do in 1 minute To test abdominal Muscular Endurance: How many sit-ups can you do in 1 minute

Muscular Endurance Training to improve muscular endurance: Circuit Training 6-8 exercises work 45sec/rest 15sec Try to alternate exercises between working arms/legs/core

Muscular Endurance Circuit Training

Muscular Endurance Weight Training can also improve muscular endurance: Weights to improve ME High Repetitions Low weight (number of time (weight is not You do the exercise) heavy)

Muscular Endurance Remember to consider principles of training when planning a training programme On completion of a training programme you could re-test to see if your strength has improved

Muscular Endurance Can you now describe how improving your muscular endurance has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?

Flexibility Definition: Flexibility is the range of movement across a joint

Flexibility Flexibility can be a factor that impacts performance. It is important in many activities Having good flexibility reduces the chances of pulling and straining muscles Having good flexibility will allow you to perform a skill or technique more efficiently and effectively

Flexibility Flexibility can be static and dynamic Static flexibility is needed to hold a position still eg gymnastics Dynamic flexibility is when flexibility is required over a short time Eg flexibility in the back of a high jumper

Flexibility With increased flexibility in the shoulders the swimmer can perform the stroke more effectively the hips the athlete can perform the skill more efficiently

Flexibility Choose a team sport and describe how increased flexibility can help your performance. Choose an individual sport and describe how increased flexibility can help your performance.

Flexibility In order to test the flexibility at the hip joint and in your hamstring muscles the most common test is called Sit and Reach

Flexibility Sit and reach test: - Legs must be straight out in front of you - Legs are together - Legs are flat on floor - Reach hands as far along as possible - Measure the distance.

Flexibility Training to improve or maintain your level of flexibility involves stretching. Stretching can be static: holding a position for 30-45 seconds at a time Or dynamic: eg leg swings, shoulder rotations

Flexibility Stretches must be held for a minimum time of……. Stretching routine must take place at least ……. times a week for flexibility to be increased/ maintained.

Flexibility Can you now describe how improving your flexibility has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?

Power Definition: Power is the combination of strength and speed

Power Power is very important in explosive events that require speed and strength For example, power is very important in jumping and throwing. Power can only last for a few seconds

Power Choose an individual activity. Name a skill that requires power in that activity… Choose a team activity

Power Having increased power along with effective technique can allow you to perform skills more successfully For example: You can jump higher/further You can throw longer distances

Power Testing: Explosive power can be measured from 2 tests: Vertical Jump Test Standing Long Jump These tests are a measure of explosive power in the legs and additional height/distance can be achieved by using the arms.

Power Testing Power in the legs: Vertical Jump Test: Stretch hands above head and mark the height on the wall Stand sideways to the wall and jump as high as you can Mark the height you jump with your fingertips Distance is measured between the two marks

Power Testing Power in the legs: Standing Long Jump: Stand behind a marked line Complete a two-footed jump from a standing start Make a mark where you foot lands- must be the closest part of foot to the take-off line (ie your heel) Measure the distance jumped

Power Training to improve Power: Power Strength + Speed In order to increase power you need to increase strength in the muscles and do exercises requiring speed.

Power Training to improve power Weight Training: Short intervals of work – low repetitions High levels of intensity – high weights Remember: exercises should be completed at speed

Power Remember to consider principles of training when planning a training programme On completion of a training programme you could re-test to see if your power has improved

Power Can you now describe how improving your power has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?

Speed Definition Speed is the ability to cover a distance or a movement in a short time

Speed Speed is required in most activities. In activities you may require speed by the whole body or by just a part of the body.

Speed Team activities that require whole body speed… winger in football Midfielder in hockey basketball player For example, speed is essential to get away from defenders and to get to the ball before the opposition

Speed Individual activities that require whole body speed… gymnastic long jump high jump Speed is essential in these activities on the run up

Speed Team activities that require speed in part of the body… doubles in tennis doubles in badminton Speed is essential in these activities to get to the ball/shuttle/net in order to return them

Speed Individual activities that require speed in part of the body… table tennis badminton shot put javelin Speed is essential as they are required to bring arm forward quickly

Speed Testing speed: Speed is usually measured by timing a sprint over a short distance. eg timed 20m or 40m sprint

Speed Training to improve speed: Speed is best improved by increasing strength in the main muscles required for your activity When training to improve speed you are working anaerobically (without oxygen) therefore you often rest for 4 times as long as you have worked. Eg sprint for 5secs, rest for 20secs

Speed Remember to consider principles of training when planning a training programme On completion of a training programme you could re-test to see if your speed has improved

Speed Can you now describe how improving your speed has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?

Cardio-Respiratory Endurance Definition Cardio-respiratory endurance is the ability of the whole body to work continuously for long periods of time without tiring

CRE CRE is essential in most activities that last a long period of time. For example, a hockey match lasts 70minutes and a football game 90minutes. A 3 or 5 set badminton or tennis game can also last long periods of time

CRE Having increased CRE can help your performance as you are able to: maintain a high skill level throughout the game Able to concentrate on all aspects of the game more effectively than when tired You will make less mistakes Able to cope with the demands of the activity eg able to mark effectively and keep up with opponents

CRE Testing your CRE: Bleep test 20m shuttle is marked out. On the beep you start running to the 20m line. On the next beep you set off to run again. You try to turn on the beep The time in between each beep decreases each time and the test goes up in levels you are out if you miss the line two beeps in a row

CRE Testing your CRE: 12 minute cooper run 100m track is set out you count how many times you run round the track in the timed 12 minutes in order to work out a distance achieved.

CRE Training to improve CRE Continuous training Fartlek Training Interval training

CRE Continuous Training Must be for a minimum of 20minutes It is continuous running, cycling, swimming Heart rate should be within the training zone of 65-80% of your maximum heart rate Should be at least 3-4 times per week You will be working aerobically = with oxygen

CRE Fartlek training Continuous running / swimming / cycling with short bursts of sprinting followed by slower recovery then continuous run/swim/cycle repeat Develops CRE as well as speed endurance

CRE Interval Training When you exercise for a period of time and then have a period of rest to recover For example: 4x 400m running repetitions. Complete the 400m in 60seconds and then have 90 seconds rest before the next 400m run.

CRE Remember to consider principles of training when planning a training programme On completion of a training programme you could re-test to see if your cardio respiratory endurance has improved

Can you now describe how improving your CRE has had an impact on your performance? What are you able to more effectively? How does this affect your overall performance?