STANDARD GRADE NOTES Aspects of Fitness

Physical Aspects of Fitness Cardio-Respiratory Endurance Muscle Endurance Strength Speed Flexibility Power

Skill –Related Aspects of Fitness Agility Timing Balance Reaction Time Co-ordination

FITNESS E TYPES PHYSICAL FITNESS Rugby players need strength to play well MENTAL FITNESS Golfers often rehearse shots in their head before play SKILL RELATED FITNESS Footballers practice striking the ball in different ways

PHYSICAL FITNESS TWO SOURCES OF ENERGY AEROBIC SYSTEM ANAEROBIC SYSTEM

Aerobic System This system depends on oxygen transport RESPIRATORY SYSTEM CIRCULATORY SYSTEM

CARDIO VASCULAR SYSTEM

RESPIRATION OR BREATHING BREATHE IN AIR CONTAINING OXYGEN IN LUNGS O2 IS PASSED TO BLOOD BLOOD IS PASSED AROUND YOUR BODY GIVING ENERGY FOR EXERCISE WASTE OR CARBON DIOXIDE IS RETURNED TO LUNGS WHEN YOU BREATHE OUT YOU GET RIS OF CARBON DIOXIDE

LUNGS RICH IN BLOOD SUPPLY LOTS OF TINY TUBES SURROUNDED BY BLOOD VESSELS CAN BE DAMAGED CAN BE TRAINED VITAL CAPACITY/VO2 MAX

BREATHING BREATHE ABOUT 20 TIMES PER MINUTE AS WE EXERCISE WE NEED MORE O2 SO BREATHING INCREASES YOU CAN BREATHE BADLY BREATHING MOSTLY AUTOMATIC EXCEPTION SWIMMING

CIRCULATION SYSTEM HEART IS A MUSCLE AND PUMPS BLOOD BLOOD CARRIES O2, SUGARS, WASTE, CO2 ARTERIES CAPILLIARIES VEINS YOU CAN GROW MORE BLOOD VESSELS

CARDIO-VASCULAR HEART LUNGS BLOOD VESSELS

AEROBIC TRAINING HEART GETS BIGGER ABLE TO PUMP MORE BLOOD REDUCES HEART RATE MAKING THE HEART MORE EFFECTIVE AND EFFICIENT RESTING HEART RATE 70 BEATS PER MIN MAXIMUM HEART RATE 220-AGE

CARDIO VASCULAR SYSTEM

AEROBIC TRAINING SIZE OF LUNGS INCREASES GIVING BODY MORE O2 (VITAL CAPACITY) YOU BREATHE BETTER MAXIMAL OXYGEN UPTAKE OR VO2 MAX INCREASES YOU FATIGUE LESS AND CAN KEEP GOING FOR LONGER AND AT A HIGHER QUALITY OF EXERCISE

AEROBIC TRAINING YOU NEED O2 FOR EXERCISE O2 IS NEEDED TO SUPPLY ENERGY AND REMOVE WASTE (LACTIC ACID) WASTE BUILDS UP FORCING YOU TO SLOW DOWN DUE TO FATIGUE SOMETIMES YOU CRAMP NEED MORE OXYGEN NEED TO TRAIN REGULARLY AND WELL NEED TO WARM UP AND WARM DOWN

TRAINING AS YOU EXERCISE YOU WILL GET WARMER SWEAT GET OUT OF BREATH FATIGUE MAYBE CRAMP

HEART RATE TAKING PULSE 1 TAKE NOTES EVERY FEW SECONDS 2

HEART RATE

WARM UP 50–60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. Fats are 85% of food energy burned in this zone

HEART RATE Fitness Zone (Fat Burning) — 60–70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total food energy. food energyfood energy The percent of food energy from fat is still 85%.

HEART RATE Aerobic Zone (Endurance Training) — 70–80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More food energy is burned with 50% from fat.

HEART RATE Anaerobic Zone (Performance Training) — 80–90% of maximum heart rate: Benefits of this zone include an improved maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio- respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more food energy, 15% from fat.

HEART RATE Red Line (Maximum Effort) — 90– 100% of maximum heart rate: Although this zone burns the highest amount of food energy, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you have a very high fitness level and have been cleared by a physician to do so.

HEART RATE The recovery heart rate is one that is taken several minutes after exercise. It is taken anywhere between 2–10 minutes after exercise. It is taken for 15 seconds, and is multiplied by four in order to calculate beats per minute (bpm). The goal is not to exceed 120 bpm. beats per minute

HEART RATE Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity.aerobic exercise heartlungs