1. The purpose of your skeleton
Your skeleton has three main functions.
It supports your body
It protects vital organs
3. Lastly it enables movement

2. JOINTS

3. JOINTS Joints which allow free movement are called Synovial
joints - they are
either hinge
joints like the
knee, or ball
and socket joints
like the hip

4. TENDONS
Muscles are attached
to bones by Tendons

5. CARTILAGE
Bones which
meet in a joint
are tipped with
Cartilage to
cushion them
and stop them
wearing away

6. LIGAMENTS
Bones are
held together
by strong
fibres called
Ligaments

7. MUSCLE FUNCTIONS
Since they can only
pull, not push, muscles
must work in pairs in
order to move limbs
Biceps
Triceps

8. MOVEMENT
To bend the
arm the biceps
contract, to
straighten it
the triceps
contract
Biceps
Triceps

9. MOVEMENT
To bend the
arm the biceps
contract, to
straighten it
the triceps
contract

10. OXYGEN TRANSPORT SYSTEM
In order to work and create movement, muscles need oxygen. The body's oxygen transport system takes oxygen to the working muscles, through the circulatory and respiratory systems working together. The main workers are the heart, blood and lungs. The whole oxygen transport system works in a cycle.

11. The Respiratory System
Oxygen enters the body through the
AND
Nose
Mouth
The oxygen then travel to the lungs
where the oxygen enters the bloodstream
The oxygen then travel in the arteries to the
which pumps the oxygen to the working muscles
HEART

12. The Respiratory System
As you exercise a waste product is produced known as:
CARBON DIOXIDE
This is returned to your lungs by your blood.
When you breath out the carbon dioxide leaves your body.

13. The Circulatory System
The heart (a muscular pump) is at the centre of the circulatory system. By contracting and relaxing the heart muscles can pump blood around the body.
Arteries carry blood away from the body to vital organs and limbs (oxygenated blood)
Veins return blood to the heart (deoxygenated blood)

14. The Circulatory System
De-oxygenated
blood from
the body
enters the
heart from
the vena
cava here
Oxygenated
blood from
the lungs
enters the
heart from
pulmonary
vein here

15. Oxygen debt During vigorous exercise the body needs a lot more energy.
It gets this by breathing in deeper and faster and rushing the oxygen to the muscles.
This extra oxygen is then used to release more energy, needed to meet the higher level of demand. Soon a point is reached when the body cannot breathe any faster or harder, and aerobic respiration alone cannot meet the enhanced energy demands.

16. Oxygen debt
So how do muscle cells get the extra energy they need? They get it by working anaerobically.
Anaerobic respiration produces lactic acid (waste product), which accumulates in the muscles and causes muscle fatigue and cramps.
Running the 1500 metres will build up an oxygen debt

17. Oxygen debt
This extra oxygen needed to neutralise the harmful effects of anaerobic respiration is called an oxygen debt.
In order to get the extra oxygen to 'pay back' the debt, the body continues to breathe deeply for some time after vigorous activity has ceased.
When all the lactic acid in the muscles is broken down the oxygen debt has been repaid and normal aerobic respiration resumes.

18. Benefits of Improving Oxygen Transport System
Regular exercise is very good for the heart and lungs: it increases the size of the heart.
The lower your heart rate the fitter you are and it will take longer to reach to maximum heart rate.
After exercise the fitter you are the faster your pulse will return to normal.
You can measure your heart rate by checking your pulse in your neck or wrist.
A normal resting heartbeat is around 50 to 80 beats per minute.

19. Cardio-respiratory endurance
Is the ability of the heart and lungs to get oxygen to the muscles, so that the muscles can perform for a long time
Give specific examples of 2 aerobic activities

20. Effects of Cardio-respiratory Endurance on Performance
Effective cardio-respiratory endurance is the ability to transport sufficient oxygen to the working muscles during sustained exercise.
In activities that last relatively long periods of time, improved cardio-respiratory endurance provides you with the chance to perform better by being able keep skill level high.

21. Measuring CRE Standard Test
12 MINUTE COOPER TEST
Aim: To calculate your level of cardio-respiratory endurance by applying a time/distance formula
Equipment: A flat area and markers
Test Procedure: 12 minutes to cover the maximum distance possible through running, jogging or walking. 400m track with markers 10m apart
Test Calculation: Use table on following slide

22. Understanding Standard Fitness Tests
Fitness Test: 12 Minute Cooper Test.
Fitness testing gives you specific information which you can:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have improved

23. Cooper Test Norms Age Excellent Above Average Average Poor
Below Average
Poor
Male 13-14
>2700m m m m
<2100m
Females 13-14
>2000m m m m
<1500m
Males 15-16
>2800m m m m
<2200m
Females 15-16
>2100m m m m
<1600m
Males 17-19
>3000m m m
<2300m
Females 17-20
>2300m m m m
<1700m

24. Calculating your maximum heart rate and training zones
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out effort. Because maximum heart rate decreases as you get older, a popular calculation used is: age = MHR
For example, a 15-year-old male would have an MHR of = 205 beats per minute.
Follow the steps above to calculate your MHR.

25. Calculating your maximum heart rate and training zones
Once you have calculated your MHR, it is then possible to calculate your heart rate training zones, which are as follows:
Zone
% MHR
Description 1
Easy running, recovery training 2
Endurance base training 3
Aerobic capacity training 4
Lactate threshold training

26. Calculating your maximum heart rate and training zones
Take your MHR and multiply by 0.60 and 0.75 to determine your aerobic training zone.
If your MHR is 205, you would multiply that number by 0.60 and 0.85 to determine what your aerobic training zone (which would be 123 to 174 beats per minute).

27. Training to Improve CRE
Once you know your starting level of CRE (above average, average or below average) you can consider what type of training exercises are best.
It is important to realise that your training becomes more demanding as time goes on.
What is this principle of training known as?

28. Continuous Training
Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.
Benefits
Develops cardio-respiratory endurance
Develops aerobic capacity
Straight forward to plan
Progressive overload achieved by exercising more often, by exercising faster, or by training longer. (Frequency, Intensity, Duration)

29. Fartlek Training (Varied Pace Running)
Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming.
Benefits
Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints
Can be varied to suit your own requirements.
Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

30. Progressively Overload CRE Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

31. Progressively Overload CRE Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
Work at 75% of MHR instead of 70%.
Work over a longer distance.
Reduce rest periods.

32. Progressively Overload CRE Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

34. Monitoring the Effectiveness of CRE Training
You can monitor your progress when exercising by checking your pulse regularly to see if it is in your aerobic training zone.
The easiest way to check your pulse is to check your heart rate during exercise for 6 seconds then multiply this number by 10 to get your heart rate per minute.

35. Benefits of Improved CRE
Regular exercise is very good for the heart and lungs: it increases the size of the heart.
The lower your heart rate the fitter you are and it will take longer to reach maximum heart rate.
After exercise the fitter you are the faster your pulse will return to normal.
You can measure your heart rate by checking your pulse in your neck or wrist.
A normal resting heartbeat is around 50 to 80 beats per minute.

36. CRE EXAM QUESTIONS
1) Which of the following statements are true and which are false after regular exercise?
ii) The heart takes longer to return to its normal resting rate after exercise?
The lungs become smaller? 2
2) Name an activity in which you need a high level of CRE fitness?
Give an example of how improved CRE fitness helped your performance? 2
3) Name an activity. Write down why you need good cardio-respiratory endurance in this activity? 1
Give an example of a fitness test for CRE? 1
ii) Explain what the results of the fitness tell you about your CRE

37. Muscular Endurance
Muscular endurance is the ability of muscles to work continuously.
To improve your muscular endurance you need to work muscle groups for long intervals at a relatively low level of intensity.
A rower uses mainly the arms and shoulders. This is an example of muscular endurance.

38. The Effects of Increased Muscular Endurance on the Body
Improved muscular endurance should ensure that you have better muscle tone and posture.
This often means that you are able to complete skills more effectively (improved control and fluency), especially when you get tired.

39. Sit Up Test Protocol
Subject lies on their back, knees bent, feet hip width apart with arms straight and by their sides, fingers straight.
Lift shoulders and chest off the ground, keeping arms straight and on the ground to touch the rod for each curl-up.
Return to start position between each repetition.
Test score is the number of recorded touches in 30 seconds.

40. Understanding Standard Fitness Tests
Fitness Test: 30 sec Sit-Up Test.
Fitness testing gives you specific information which you can:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have improved

41. Training to Improve your Muscular Endurance
Overloading muscles in training will provide more oxygen for muscle groups. Over time, your ability for muscles to cope with greater work will improve.
Can you think of different methods of improving your muscular endurance?

42. Circuit Training Includes Fixed circuit of set tasks
Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups)
Planned circuit focussing on specific fitness development
Benefits
Develops both general and specific fitness
Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.

43. Circuit Training
When designing a circuit program you must take into account:
The number of exercises per muscle group depends on the training effect required.
The desired volume of work to be completed during a training session.
The desired intensity of effort.
The structure of the program.

44. Football Circuit 1) SHUTTLE RUNS (FORWARDS, THEN BACKWARDS)
2) SKIPPING
3) SIDE STEPS
4) SPRY (GROIN STRETCH) Plyometric
5) SHUTTLE RUNS
6) BOUNCE, HEAD Plyometric
7) SHADOW HALF VOLLEY
8) IN & OUTS (FORWARDS, THEN BACKWARDS)
9) BALL JUMPS Plyometric
10) UNION JACK

45. Muscular Endurance Weight Training
Low weights, High repetitions.
Benefits
Develops both general and specific muscles
Develops muscular endurance.
Progressive overload can be achieved through increasing the weight or the number of repetitions.

46. Progressively Overload Muscular Endurance Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

47. Progressively Overload Muscular Endurance Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
Lift 70% of 1RM instead of 65%.
20 repetitions instead 15.
Increase the from 3 to 4 sets at a time.

48. Progressively Overload Strength Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

49. Monitoring the Effectiveness of Muscular Endurance Training
It is important to monitor training:
To avoid over-training
To see if your training is working
One way to see if your training is working is to re-test yourself (Sit-Up Test) after so many weeks of training.
Another way to see if your training is improving is if your performance during your activity is improving.

50. The Effects of Increased Muscular Endurance on the Body
There are many performance benefits of muscular endurance. Some of these benefits will be specific to different activities, but in general improved muscular endurance should ensure that you have better muscle tone and posture.
This often means that you are able to complete skills more effectively (improved control and fluency) when you begin to get tired.

51. M.E EXAM QUESTIONS 1) Describe what is meant by muscular endurance /2
Explain how you would measure muscular endurance /2
Name an appropriate circuit training exercise for each of the muscle groups defined
Abdominals: /1 Upper Legs:/1 Upper arm:/1
II) Explain how you would organise your circuit training session to work on your muscular endurance. You may wish to mention factors such as number of stations, duration of activity and recovery between each exercise. /3

52. Strength
Strength is the maximum amount of force a muscle, or group of muscles, can exert in a single effort
The three main types of strength are:
Static
Explosive
Dynamic

53. Examples of the Three Types of Strength
A scrum in rugby would be an example of_____ strength:
Static: players using their static strength to stop other team pushing the scrum.
Throwing a javelin would be an example of_____ strength:
Explosive: Explosive strength is used in single actions when maximum energy in needed.
Swimming short distances would be an example of _____ .
Dynamic strength as a swimmer will continuously work the arm and shoulder muscles to gain propulsion

54. Measuring strength
There are various test for measuring static, explosive and dynamic strength.
A grip dynamometer is used to measure static strength in the hand and forearm.
A standing long jump test is often used to measure explosive strength (power).
For dynamic strength various exercises such as sprint starts and press ups are often used.

55. Understanding Fitness Tests
Fitness Test: Grip test.
Fitness testing gives you specific information which allows you to:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have improved

56. Training to Improve your Strength
Weight training is an effective way to improve all types strength. Exercises will vary according to the type of strength requiring improvement (static, explosive and dynamic).
When completing a weight training programme you need to consider how many repetitions and sets of different exercises to complete.

57. Strength Training
To improve your strength you need to work muscle groups for short intervals at a relatively high level of intensity.
High Resistance (Heavy Weights)
Low Repetitions (Lifting weights 4 or 5 times in a row)

58. Weight Training
Isotonic exercises in which you move the weight through the range of movement required. Useful for developing dynamic strength (2 handed curl with weights).
Isometric in which you hold and resist against weight (Hold body in press up position). Useful for developing static strength.
Benefits
Develops both general and specific muscles
2. Progressive overload can be achieved through increasing the weight or the number of repetitions.

59. Progressively Overload Strength Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

60. Progressively Overload Strength Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
Lift 85% of 1RM instead of 80%.
5 repetitions instead 4.
Increase the from 3 to 4 sets at a time.

61. Progressively Overload Strength Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

62. Monitoring the Effectiveness of Strength Training
It is important to monitor training:
To avoid over-training
To see if your training is working
One way to see if your training is working is to re-test yourself (Grip Test) after so many weeks of training.
Another way to see if your training is improving is if your performance during your activity is improving.

63. Muscle Contractions
There are 3 types of muscle contractions:
1. Isometric (exercises are used when muscles are required to be stable and still)
2. Isokinetic (exercises are used to when muscles require control through a range of movements)
3. Isotonic (exercises involve the same weight but the muscles involved either shorten or lengthen as necessary)

64. The Effects of Increased Strength on Performance
There are many performance benefits to strength. These benefits will be specific to different activities.
Improved strength should ensure that you have the capacity to complete actions which require strength and co-ordination; e.g., hitting a long pass in football.

65. Strength Tasks
1. Think of an individual activity where you need upper body strength. Give a description of why you need upper body strength.
2. Think of a team activity where you need upper body strength. Give a description of why you need upper body strength.
3. Think of an individual activity where you need lower body strength. Give a description of why you need lower body strength.
4. Think of a team activity where you need lower body strength. Give a description of why you need lower body strength.

66. Speed
Speed is the ability to cover a distance or perform a movement in a short time. It can involve your whole body or just one group of muscles.
Most activities require speed in some way. To improve your speed you need to work muscle groups for short intervals at a relatively high intensity.

67. The Effects of Speed on Performance
In many team and individual activities speed is required by the whole body; on other occasions only part of the body is required.
Give examples of team activities that you need to use whole body speed?
A winger in football needs speed to get away from defenders.
Give examples of individual activities that you need to use whole body speed
Gymnastics, speed is required when running into a box to gain maximum height for the take-off.

68. The Effects of Speed on Performance
Give an example of a team activity that only requires part of the body would be?
Badminton doubles, players need speed to get to the net quickly to return shots at the net.
Give an example of an individual activity that only requires part of the body?
Table tennis, players need to bring their arm forward quickly when playing a forehand smash.

69. Speed
Speed is a mix of physical fitness and technique. For example, to run quickly you need strong leg muscles as well as a good stride pattern and running style.
In your SG course give examples of skills in different team and individual activities, which require speed? Identify whether it is the whole body or part of the body which requires speed in each example you choose.

70. Measuring Speed Fitness Test: 30 metre sprint test.
You must run 30 metres in a straight line.
Your partner would time your run.
This would be completed 3 times.
Your time would be the average of the 3 times.

71. Understanding Fitness Tests
Fitness Test: 30 metre sprint test.
Fitness testing gives you specific information which allows you to:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have improved

72. Principle of Training: Specificity
When training to improve any aspect of fitness it is important to train within that activity. This would allow you to develop specific skills and movements that you use during the activity.

73. Training to Improve your Speed
Speed can be improved through training. You must increase muscle strength and the range of movement in your joints by working on your flexibility.
When training to improve speed you mostly use anaerobic (without oxygen) energy. Its important when training to improve speed that you ensure that your rest and recovery time is long enough.
This is known as work/rest ratio.

74. Work/Rest Ratio to Improve your Speed
For every sprint you do you would rest for 4 times as long. Rest is necessary as it allows time for the reduction of oxygen debt and the removal of lactic acid.
E.g. Sprinting for 10 seconds and resting for 40 seconds.

75. Interval Fitness Training
Includes exercises that allow a work/rest interval to be worked out easily. Interval fitness training is useful because it allows you to work hard ( at high intensity) followed by periods of rest. This helps you work for a long time without getting to tired.
Benefits
Enables high intensity work to be undertaken with limited fatigue occurring
Develops both aerobic and anaerobic activity.

76. Progressively Overload Speed Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

77. Progressively Overload Speed Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
When sprinting you should be working at 80-90% of maximum effort.
Increase this effort to 95%.
Reduce the length of rest periods (slightly).

78. Progressively Overload Speed Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of sprints you do in a training session e.g.. 30 mins to 35 mins.

79. Monitoring the Effectiveness of Speed Training
It is important to monitor training:
To avoid over-training
To see if your training is working
One way to see if your training is working is to re-test yourself (30m sprint test) after so many weeks of training.
Appropriate training methods will have a positive effect on performance levels specific to the activity

80. Monitoring the Effectiveness of Speed Training
When working on your speed fitness, it is useful for you to recognise that certain inherited factors (such as the number of fast twitch muscle fibres) and other factors (such as your body shape), will affect improvement.

81. The effects of Increased Speed on the Body
There are many performance benefits of improved speed. Benefits should be specific to the activity you participate in.
Think of an activity where you need speed. How would you becoming faster improve your and your teams overall performance?

82. Power Power is the combination of strength and speed.
Power is very important in explosive events;
Power can only last for a few seconds.

83. The Effects of Power on Performance
In many activities power is required; for example, in the long jump and shot putt in athletics. It is also needed in different kicking and striking actions; for example, kicking for distance in rugby and batting in softball.
In your SG course give examples of skills in different team and individual activities, which require power?

84. Measuring power
There are various standard tests for measuring power. In both of these tests explosive power is created by powerful leg muscles.
Power can be improved by undertaking a training programme. This would include speed work and exercises to improve the strength of muscles.

85. Training to Improve your Power
Explosive power is best improved by increasing strength in the main muscles used for different activities and by completing exercises requiring speed.
One method of training to improve power in Plyometric Training:

86. Plyometric Training
Plyometrics is a form of exercise which links strength with speed of movement.
There are two phases of muscle contraction during the running or jumping motion. Muscles go through a stretch (eccentric) phase and a contraction (concentric) phase.
Very simply, plyometric exercises train your muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a typical plyometrics workout.

87. Progressively Overload Power Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

88. Progressively Overload Power Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
Jump from higher platforms
Do more jumps
Reduce rest times

89. Progressively Overload Power Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

90. Monitoring the Effectiveness of Power Training
It is important to monitor training:
To avoid over-training
To see if your training is working
One way to see if your training is working is to re-test yourself (Standing Broad Jump) after so many weeks of training.
Appropriate training methods will have a positive effect on performance levels specific to the activity

91. The Effects of Increased Power on the Body
There are many performance benefits of improved power. Some of these benefits will be specific to different activities, but in general improved power should ensure you have the capacity to complete actions which require co-ordination.
Think of an activity where power is needed. Give 4 examples of how increased power would benefit your performance.

92. Flexibility Flexibility is the range of movement across a joint.
Most activities require flexibility. Having good flexibility reduces the chances of straining or pulling muscles.

93. The Effects of Flexibility on Performance
In many activities flexibility is required; for example, when hurdling in athletics and when swimming back crawl.
The hurdler needs hip flexibility in particular, as this will help the hurdler clear the hurdles with minimum effort and maximum efficiency.
The swimmer needs back flexibility to help when pushing off, and arm and shoulder flexibility to produce a wide range of movement. The wider the range of movement the more effective the stroke.

94. Two types of flexibility
There are two types of flexibility: static and dynamic flexibility:
Static flexibility is necessary when you are holding a balance e.g. in gymnastics.
Dynamic flexibility is a fast action that is not held for any length of time. An example would be a volley in football

95. Training to Improve Flexibility
Exercises to maintain and improve flexibility are usually either static or dynamic.
To improve static flexibility you would hold a stretch for at least 20 seconds.
To improve dynamic flexibility you would use ballistic stretching (stretching on the move) exercises (spry session).

96. Progressively Overload Flexibility Training
F.I.D.
(F)REQUENCY – How often you train each week
Increase the amount of times in a week you train e.g.. from 3 to 4.

97. Progressively Overload Flexibility Training
F.I.D.
(I)ntensity - How hard you work in each session in each session
Jump from higher platforms
Do more jumps
Reduce rest times

98. Progressively Overload Flexibility Training
F.I.D.
(D)uration - How long you work for
Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

99. Monitoring the Effectiveness of Flexibility Training
It is important to monitor training:
To avoid over-training
To see if your training is working
One way to see if your training is working is to re-test yourself (Sit and Reach Test) after so many weeks of training.
Appropriate training methods will have a positive effect on performance levels specific to the activity

100. Benefits of Improved Flexibility
Improved Physical Performance and Decreased Risk of Injury
A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury.
Improved Skilled Performance
Improved Muscle Coordination
Increased Blood and Nutrients to Tissues
This allows greater elasticity of surrounding tissues and increases performance.

101. Skill Related Fitness Aspects of skill related fitness include:
Agility
Reaction time
Balance
Co-ordination

102. Agility
Agility is the ability to mover the body quickly and precisely. Agility requires both flexibility and speed.
In most activities it is an advantage to be agile; e.g.., when avoiding a tackle in rugby, dribbling at speed in indoor hockey or reaching a low net shot in badminton.
Improved agility will help you react quickly in ways which are often unexpected.

103. Reaction Time
Reaction time is the time taken between the recognition of a signal and the start of the movement. It is closely linked to speed.
Reaction time is the length of time it takes you to respond to a stimulus. E.g. to start when the gun goes off in the 100m sprint.
A fast reaction time in basketball, when marking the attacker, and quick court movements, would assist in effective performance.

104. Balance
Balance is the ability to retain the centre of gravity over your base of support. Balancing requires the control of different groups of muscles.
Two types of Balances:
* Static (maintain a balance e.g. gymnastics)
* Dynamic (maintain a balance under constantly changing conditions e.g. skiing)

105. Co-ordination
Co-ordination is the ability to control and combine movements smoothly and fluently. To perform in a co-ordinated way, groups of muscles work in a specific sequence to create effective movements.
E.g. You need strong arm, shoulder, abdominal and back and back muscles to throw the javelin.
However, in addition to explosive power you require co-ordination so that your explosive power is used at the correct stage of the throw and to its maximum potential.
For difficult skills with complex co-ordination requirements, specific practices are required.

106. Co-ordination
As your co-ordination improves you are able to move your joints and muscles in the correct order.
Improved co-ordination also improves control and fluency.

107. Skill Related Fitness Tasks
1. Choose an activity, what effect would good agility have on your performance?
2. Choose an activity, what effect would good agility have on your performance?
3. Choose an activity, what effect would poor reaction time have on your performance?
4. Choose an activity, what effect would good reaction time have on your performance?

108. Specificity
Specificity is crucial to physical fitness performance improvement. Training has to be specific to your needs; it has to relevant to that activity, and your existing levels of fitness and ability.
If you wish to build up strength in the quadriceps you need to perform exercise which put stress on that particular muscle. In other words the more specific the desired outcome the more specific the training programme will have to be.

109. Progression
Almost any increased amount of regular stress will produce improvement in the body parts being stressed. The fitter you become the harder it is to improve their fitness. Therefore it is important that the overload is increased progressively.
During any exercise programme it is not only muscles which adapt to greater stresses put on the body. Bone, ligaments, tendons also have to adapt, their adaptations may take longer than the more responsive muscles of the body.

110. Overload
To improve the fitness of various body systems we need to overload them. By stressing the cardio-respiratory system, this will help the heart and lungs to work more efficiently, thus improving aerobic ability of the individual. This can be achieved by either modifying the frequency, intensity and duration of the exercises.
By increasing the frequency of exercise the you will be training more often to overload stress on the muscles.
By increasing the intensity of the exercise would mean putting stress on the muscles by working harder.
By increasing the duration of exercise you will work longer and so prolong the stress put on the muscles.

111. Reversibility
If you stop training your body will revert back to the condition it was in before you started training.
The time this takes to occur depends on how long you have trained for.
If your training has been short and only for a few weeks then the training benefits will only last a few weeks before reversibility occurs.
For training that has taken place over many months the training benefits last for a longer period. This is because fitness adaptation takes a long time to establish.
Once it has been established it takes a long time before reversibility occurs.

112. Dangers of Overtraining
With any training session it is important that you do not over train.
This can be achieved through taking adequate rest and recovery time during sessions and by avoiding overtraining each week.
Over training can be avoided by adapting the levels of frequency, intensity and duration within your training.

113. Methods/Types of Training
For training to be effective you also need to link the principles of training to appropriate methods of training. The most important methods of training for physical fitness are:
Continuous training
Fartlek training
Circuit training
Weight training
Interval Fitness training

114. Continuous Training
Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.
Benefits
Develops cardio-respiratory endurance
Develops aerobic capacity
Straight forward to plan
Progressive overload achieved by exercising more often, by exercising faster, or by training longer. (Frequency, Intensity, Duration)

115. Fartlek Training (Varied Pace Running)
Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming.
Benefits
Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints
Can be varied to suit your own requirements.
Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

116. Interval Fitness Training
Includes exercises that allow a work/rest interval to be worked out easily. Interval fitness training is useful because it allows you to work hard (at high intensity) followed by periods of rest. This helps you work for a long time without getting to tired.
Benefits
Enables high intensity work to be undertaken with limited fatigue occurring
Develops both aerobic and anaerobic activity.

117. Circuit Training Includes Fixed circuit of set tasks
Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups)
Planned circuit focusing on specific fitness development
Benefits
Develops both general and specific fitness
Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.

118. Weight Training
Isotonic exercises in which you move the weight through the range of movement required. Useful for developing dynamic strength.
Isometric in which you hold and resist against weight. Useful for developing static strength.
Benefits
Develops both general and specific muscles
Develops muscular endurance as well as strength and power.
Progressive overload can be achieved through increasing the weight or the number of repetitions.

119. WARM UP Hold stretches for 10 seconds To allow the muscles to move
4 stages of
warming up
WARM UP
Hold stretches for 10
seconds
To allow the muscles to move
more freely
To raise the temperature the
muscles and the rest of your
body
To prevent injury to
the muscles
1. Light Aerobic Exercise
2. Stretching
3. Practicing Skills
4. Mentally prepared for the activity
To improve the range of
movement across the joints

120. Cool Down 1. Completed gradually
2. Lasts a few minutes, light aerobic exercise and stretches
3. Allows heart rate to fall slowly
4. Gets rid of lactic acid from muscles

121. Mental Fitness Motivation Concentration
Aspects of mental fitness include:
Motivation
Concentration
Mental fitness can be the difference between winning and losing. The most successful performers have a high level of mental fitness

122. Motivation There are two types of motivation. Internal External
Internal motivation is your own ‘internal’ motivation. If you are interested and purposeful in your work, you are far more likely to progress.
External motivation occurs when your involvement in activity is for reasons apart from participation. For example winning money or trophies.

123. Concentration
To perform at a high level you need to pay attention to some cues and full attention to others. This is a major feature of performance in all activities.
If you are not focusing on what you are doing your performance level is more than likely to drop.
As such your level of ability will affect what you can concentrate on. If you are a beginner your main focus will be trying to complete the skill. As you improve other factors will be taken into consideration, such as: court position, opponent position and timing movements etc.

124. Training Within Activities
By training through the activity you have the chance to improve physical fitness and skills and techniques at the same time.
Think of examples that you have used this method of training throughout standard grade. Describe how you achieved this and how you made this more challenging.