GCSE PHYSICAL EDUCATION Health and Fitness

Introduction During this module you will be looking at Physical Fitness. The two types of fitness – Skill & Health Related. The components that make up Skill & Health Related Fitness. How we evaluate the different forms of fitness. Some lessons will be classroom based and others will be practically based.

What is Health ? TASK : What is health? Health does not mean the absence of sickness. HEALTH IS : “A STATE OF COMPLETE PHYSICAL, MENTAL AND SOCIAL WELL BEING, AND NOT MERELY THE ABSENCE OF DISEASE OR INFIRMITY.” Physical Activity helps : Your physical well-being Your mental well-being. Your social well-being.

“THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT” What is Fitness ? TASK : What is Fitness? Fitness isn’t just about being able to do sit-ups and run fast. FITNESS IS : “THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT” Your environment is everything around you. It includes home, school, family and friends – All of them make demands on you. Meeting the demands means carrying out tasks and activities. If you can carry out these tasks and activities without getting too tired, and still have energy left over for emergencies, then you are fit.

What is Fitness ? FITNESS is a blend of a number of different physical qualities. Physical Fitness is only one area of TOTAL fitness. Other areas include mental, social and emotional fitness. Fitness is constantly changing and is influenced by many factors. WEAKNESS in one fitness area may keep you from improving in other areas. Physical fitness is made up of 11 different parts or components : five are Health-related and six are Skill related.

Link between Health and Fitness Health and Fitness are closely linked. You can’t be HEALTHY WITHOUT BEING FIT enough to meet the demands of your environment. However, it is possible to be FIT but NOT HEALTHY. E.g. You can physically manage your everyday tasks (so you are fit) but are constantly depressed about being no good at anything. Remember, HEALTH is complete PHYSICAL, SOCIAL and MENTAL well-being.

Task Who is the fittest sports performer that you can think of ? Why ? What physical factors are a particular strength of your sports performer ? List them.

Health and Skill Related Fitness Cardiovascular Fitness From the list below try and work which you would consider to be health-related components of fitness and which you would consider to skill-related components. Strength Agility Co-ordination Speed Muscular Endurance Flexibility Balance Reaction Time Cardiovascular Fitness Body Composition Power

Health-Related Fitness Skill-Related Fitness Components of Fitness Health-Related Fitness Skill-Related Fitness Cardiovascular /Aerobic Fitness, Stamina Agility Strength Balance Muscular Endurance Co-ordination Flexibility or Suppleness Speed Body Composition Reaction Time Power

Task : Match the Components of Fitness with their definitions. Cardiovascular Fitness Refers to the range of movement at a joint. Co-ordination Refers to the proportions of lean body mass and body fat. Muscular Endurance The mixing of different abilities into the smooth execution of task. Speed The ability to maintain the equilibrium of the body. Balance The ability to produce strength performances quickly. Agility The ability to respond to a given stimulus. Flexibility/Suppleness The ability to change direction accurately and quickly. Power The quickness with which one is able to move the body from one point to another. Reaction Time The ability of a muscle or muscle group to apply force and overcome resistance. Strength Refers to the capacity of the muscle or group of muscles to work continuously. Body Composition The ability to exercise the whole body for prolonged periods of time.

Task : Match the Components of Fitness with their definitions. Cardiovascular Fitness Co-ordination Muscular Endurance Speed Balance Agility Flexibility/Suppleness Power Reaction Time Strength Body Composition The ability to exercise the whole body for prolonged periods of time. The mixing of different abilities into the smooth execution of task. Refers to the capacity of the muscle or group of muscles to work continuously. The quickness with which one is able to move the body from one point to another. The ability to maintain the equilibrium of the body The ability to change direction accurately and quickly Refers to the range of movement at a joint. The ability to produce strength performances quickly. The ability to respond to a given stimulus. The ability of a muscle or muscle group to apply force and overcome resistance. Refers to the proportions of lean body mass and body fat.

Task For each of the Skill and Health Related Components of Fitness suggest a sporting activity and relevant sports performer that you would suggest requires and possesses a large amount of that component.

Each sport can have more than one component Homework Highlight what skill & health related components of fitness are most valuable in each of the following sporting activities: Marathon Running Squash Javelin Throwing Bowling in Cricket Hockey Golf Weight Lifting Each sport can have more than one component

Personal Fitness Profile Complete your own personal fitness profile

HEALTH-RELATED COMPONENTS OF FITNESS

CARDIOVASCULAR FITNESS “THE ABILITY TO EXERCISE THE WHOLE BODY FOR PROLONGED PERIODS OF TIME.” What words would you link with Cardiovascular Fitness ? Linked words include : endurance, stamina and aerobic fitness. What frequency and intensity of Training would you expect to perform to improve Cardiovascular Fitness ? To improve CV Fitness you should choose an activity in which your body has to WORK CONTINUOUSLY for a LONG PERIOD OF TIME (e.g. jogging, swimming etc.) Work levels should be maintained for 30 MINUTES and should be repeated 3 TIMES A WEEK. (Heart Rate should be 50-60% of max.)

There are 3 different types of Strength Can be defined as : THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO APPLY FORCE AND OVERCOME RESISTANCE There are 3 different types of Strength Static or Isometric – When FORCE is applied to a NON-MOVING OBJECT. Dynamic or Isotonic – Which involves the MOVEMENT of the muscles / joints etc. against a MOVING object. Explosive – Which involves all the athlete’s strength going into a QUICK MOVEMENT.

Static / Isometric Strength Dynamic / Isotonic Strength Give an example of a sporting activity that you would associate with each different type of Strength Static / Isometric Strength Rugby Scrum Tug of War Wrestling Dynamic / Isotonic Strength Weight Lifting Explosive Strength High Jump Long Jump

FLEXIBILITY “REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.” Can be improved by STRETCHING the muscles and tendons and by extending the ligaments and supporting tissues BEYOND THEIR NORMAL RANGE OF MOVEMENT. There are 3 different types of stretching Static Stretching - EXTENDING a limb beyond its normal range. The position is held for at least 10 seconds. Active/Dynamic Stretching – Extending a joint beyond its normal limit, and repeats this RHYTHMICALLY over a period of 20 seconds. Passive Stretching – Joint flexibility is improved by EXTERNAL FORCE caused by partners or coaches who move the limb to its end position and keep it there for a few seconds.

“REFERS TO THE PROPORTIONS OF LEAN BODY MASS AND BODY FAT” BODY COMPOSTION “REFERS TO THE PROPORTIONS OF LEAN BODY MASS AND BODY FAT” MUSCULAR ENDURANCE “REFERS TO THE CAPACITY OF A MUSCLE TO WORK CONTINUOUSLY” TASK Using the information that you have been given, attempt to highlight a sport for EACH of the HEALTH-RELATED components that you would consider to be very closely linked.

Skill Related Components of Fitness

“THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.” AGILITY Is defined as : “THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.” In what type of activities is Agility important ? In GAMES ACIVITIES this is a very important factor. CO-ORDINATION “THE MIXING OF DIFFERENT ABILITIES INTO A SMOOTH EXECUTION OF A TASK.” It can include hand-eye co-ordination in catching a ball or eye-foot co-ordination in kicking a ball. In what type of activities is Co-ordination important?

“THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.” REACTION TIME “THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.” An example where a fast reaction time is a definite advantage would be reacting to a starter’s gun in a 100m race. POWER “THE ABILITY TO PRODUCE STRENGTH PERFORMANCES QUICKLY.” I.e the combination of strength and speed SPEED “THE QUICKNESS WITH WHICH ONE CAN MOVE THE BODY FROM ONE POINT TO ANOTHER”

“THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.” BALANCE Is defined as : “THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.” There are 2 types of balance Static – The equilibrium is maintained in a FIXED POSITION, usually while stood on one foot. Dynamic – The equilibrium must be maintained while performing a task which involves MOVEMENT e.g. Walking the beam. Give sporting examples where you think the two different types of balance are required. Static – Performing an Arabesque Dynamic – Walking the beam

TASK Using the information that you have been given, attempt to highlight a sport for EACH of the SKILL-RELATED components that you would consider to be very closely linked.

Fitness Worksheet Very Important = 3 Important = 2 Quite Important = 1 What components of fitness are important for different types of sporting activities? Task Look at the range of sporting activities and different components of fitness on the table and rate their importance using the following scale. Very Important = 3 Important = 2 Quite Important = 1 Unnecessary = 0

Fitness Worksheet Rowing Aerobics Soccer Netball Windsurfing High Jump Activity Strength CV Endurance Flexibility Muscular Strength Speed Balance Co-ordination Reaction Time Agility Power Body Comp Rowing Aerobics Soccer Netball Windsurfing High Jump Cycling Shot Putt Tennis

Task : Why do we Fitness Test ? Why Fitness Test ? Task : Why do we Fitness Test ? The results of fitness tests can be used to : Identify strengths and weaknesses in performance. Compare against recognised standards Monitor progress Adapt training programmes Place athletes in correct training groups Set targets / goals Identify talent Monitor progress following injury

Aerobic /Cardiovascular Fitness / Endurance / Stamina Fitness Tests It is possible to test those Components of Health-Related and Skill-Related Fitness using a wide variety of standardised tests. Muscular Endurance Sit Ups, Pull Ups, Press Ups, Dips (These test the endurance of specific muscle groups). Aerobic /Cardiovascular Fitness / Endurance / Stamina 12 minute run (Cooper Test), 1.5 Mile Run, Multistage Fitness Test (Bleep Test). Strength Grip Dynamometer, Tensiometer, Standing Broad Jump (Explosive Strength), Vertical Jump (Explosive Strength) Agility Illinois Agility Run, Burpee Test. Flexibility Sit and Reach Test, Trunk Extension. Co-ordination Alternate Hand Wall Throw Speed 50m Sprint Balance Stork Test, Bass Test Reaction Time Stick Test Body Composition Skinfold Measurements

How do you Interpret your Results ? You interpret results by comparing to : Your own previous results Other subjects (people) within your group Recognised standards Elite athletes’ scores Your can present your results by using charts, graphs, pie charts and percentile rankings. Yr 10 Bleep Test Results

Fitness Tests Fitness Tests must be valid and reliable this means : The fitness test should measure the actual fitness component that you are interested in. e.g.. Does the 30m sprint measure speed? RELIABLE The test should consistently give the same results.

WHAT FACTORS AFFECT FITNESS TEST SCORES ? Task WHAT FACTORS AFFECT FITNESS TEST SCORES ? TASK With the person sat next to you brainstorm what factors you thing could have an influence on a fitness test score. Use your personal experience of completing some of the fitness tests e.g. The bleep test etc. to help you think of some reasons why an individual’s score in any of the tests may not be a true representation of their fitness levels.

Factors that Influence Fitness scores are : Genetic Training Tester Error Motivation Maturation (age) Skill Conditions (e.g. weather, surface etc.) The degree to which each factor affects results can be seen in the pie chart below:

What do Fitness Tests show ? ALL COMPONENTS OF FITNESS CAN BE MEASURED AND SUCCESSFULLY MONITORED OVER TIME. There are some WEAKNESSES IN FITNESS TESTING Fitness test scores are an ESTIMATE of the different fitness components, they don’t represent absolute achievements. Fitness scores can CHANGE dramatically with changes in circumstance – e.g. effect of training or prolonged inactivity. Scores can be affected by POOR LEVELS OF MOTIVATION to GENETIC factors.

Factors Affecting Fitness Your fitness can be affected by the following factors, some of which are out of your control. Age You are usually at your fittest in your twenties. The graph below shows fitness in terms of oxygen used per kilogram of body weight. The more you use the fitter you are. From your thirties onwards fitness falls because : Muscles get weaker Bones get lighter Joints get stiffer Movements get slower Body fat increases

Gender Up to about 11 years