1. 1. Health, Exercise, Fitness & Performance
HEALTH: is a state of complete mental, physical and social well-being.
FITNESS: is the ability to meet the demands of the environment.
PERFORMANCE: is how well a task/activity is completed.
EXERCISE: is the participation in an activity that requires physical effort which exerts your muscles.
Athletes can be fit to compete in their sport but not healthy – sumowrestlers are fit for their sport (because they meet the demands of the environment) but are unhealthy because they are obese.
Increased Increased Fitness Increased Health Exercise Better Performance
Health, Exercise, Fitness & Performance (GCSE PE: Unit 1.1.3)

2. 2. Components of HEALTH related exercise
There are 5 components of HEALTH related fitness and these are all PHYSICAL BENEFITS of exercise.
When writing examples of these in sport remember the sentence structure:
Football players NEED cardiovascular fitness BECAUSE they need to be able to keep running for 90 minutes without getting tired SO that they can maintain a high performance level throughout the game.
Components of HEALTH related exercise (GCSE PE: Unit 1.1.3)

3. 2. Components of HEALTH related exercise
1. Cardiovascular Fitness: the ability to exercise the body for long periods of time without getting fatigued or breathless.
relates to how efficient our cardiorespiratory system (heart and lungs) is and the transport of oxygen to the working muscles.
Needed in aerobic activities that last for a long time (eg: marathon runners, football, rugby).
Marathon runners NEED cardiovascular fitness BECAUSE they need to run for a long period of time without getting tired SO they can maintain performance and finish in the fastest possible time.
2. Muscular Strength: the muscles ability to apply force and overcome resistance.
Enables the lifting of heavy weights and/or ability to apply a large amount of force.
Needed in activities where being strong is important (eg: weight-lifting, boxing).
Boxers NEED muscular strength BECAUSE they need to apply force with every punch SO they can attempt to knockout their opponent and win the match.
3. Muscular Endurance: the muscles ability to work over long periods of time without getting tired.
This enables the muscles to maintain maximum performance for longer.
Needed in aerobic activities that last for a long time (eg: football, rugby) where muscles are worked repeatedly.
Football players NEED muscular endurance in their legs BECAUSE they need to run for 90 minutes without their muscles getting tired SO they can maintain performance and use their legs effectively.
Components of HEALTH related exercise (GCSE PE: Unit 1.1.3)

4. 2. Components of HEALTH related exercise
4. Flexibility: the ability of a joint to move through its full range of movement.
It enables the body to perform correct techniques and also lowers the chance of injury.
Needed in activities where large joint movements are required (gymnastics, dance, badminton)
Gymnasts NEED flexibility BECAUSE they need to move their joints into different positions SO they can perform different moves or positions and make them look aesthetically pleasing.
5. Body Composition: the percentage of bone, muscles, connective tissue and fat that makes up the body.
An athletes body shape is influenced by genetics but it can be improved through good diet and exercise.
There is an ideal body shape for each activity (sumo wrestling, horse jockey). Abdulkadir is too small to play basketball – hence why I always beast him.
Sumo wrestlers NEED body composition BECAUSE they need a large percentage of body fat, which weighs a lot, SO that it is harder for their opponent to push them out of the ring.
You can remember the 5 components of health-related exercise by thinking of Mr Drake.
He has poor levels of ALL of them:
There is no way he could complete the 12 minute run (cardiovascular fitness)
He struggles to set-up the trampolines because they’re too heavy (muscular strength)
His basketball shooting is terrible because his legs get tired quickly (muscular endurance)
He cannot do a cartwheel or a forward roll (flexibility)
The only sport his body shape is suited to is fishing (body composition)
Components of HEALTH related exercise (GCSE PE: Unit 1.1.3)

5. 3. Components of SKILL related fitness
There are 6 components of SKILL related fitness and these are all things that can be trained to improve performance.
When writing examples of these in sport remember to still use the same sentence structure:
Football players NEED agility BECAUSE they need to be able to dribble round or past defenders at speed SO that can set up attacking opportunities and try to score points.
Components of SKILL related fitness (GCSE PE: Unit 1.1.3)

6. 3. Components of SKILL related fitness
1. Agility: the ability to change direction quickly and maintain control of your whole body.
Needed in activities where being elusive is important (eg: basketball, rugby).
Basketball players NEED agility BECAUSE they need to be able to dribble round or past defenders at speed SO that can set up attacking opportunities and try to score points.
2. Balance: the ability to keep the body stable by keeping the centre of gravity over the base.
There are two types of balance; static (when you are balanced and staying still) or when dynamic (when you are keeping balanced whilst moving).
Needed in activities where maintaining body position is important (eg: gymnastics, athletics jumping events).
Gymnasts NEED static balance BECAUSE they need to remain still when performing a handstand SO they can make the movement aesthetically pleasing and so they do not fall down.
3. Co-ordination: the ability to use two or more body parts at the same time.
Needed in almost all activities. It is needed for catching (hand-eye), kicking a ball (eye-foot) or running (limb-limb).
Cricket players NEED co-ordination when catching a ball BECAUSE they need to use their hands and eyes at the same time SO they successfully catch the ball and do not drop it.
Components of SKILL related fitness (GCSE PE: Unit 1.1.3)

7. 3. Components of SKILL related fitness
4. Power: the ability to apply a combination of strength and speed in an action.
Needed in activities that require the use of large, quickly applied forces (eg: athletics throwing events, jumping).
Basketball players NEED power in their legs BECAUSE they need to be able to jump as high as possible when rebounding SO that they can when possession back for their team.
5. Reaction Time: the time taken to respond to a stimulus.
Is needed in activities that require quick starts (eg: athletics running events, swimming) or those that require quick catches (eg: cricket, football goalkeeper)
100m sprinters NEED good reaction time BECAUSE they need react to the starters gun as quickly as possible SO they get out of the blocks quickly and try to win the race.
6. Speed: is the time taken for a person to complete a task or cover a set distance.
Needed in activities that require the completion of tasks in the shortest possible time (eg: athletics running events).
Football players NEED speed BECAUSE they need to run as fast as they can with the ball SO that they can dribble away from defending players.
Components of SKILL related fitness (GCSE PE: Unit 1.1.3)