1. Earlston High School N5 Physical Education
Physical Fitness
Earlston High School
N5 Physical Education

3. 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

4. 6 aspects of physical fitness
Strength
Muscular Endurance
Flexibility
Power
Speed
Cardio Respiratory Endurance

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

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

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

8. 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 m m m
<1.68m 15
>2.26m m m m
<1.85m 16
>2.36m m m
<1.98m
>16
>2.44m m m m

9. 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

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

11. 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

12. 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?

13. 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.

14. 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?

15. 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

16. 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

17. 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

18. Muscular Endurance
Circuit Training

19. 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)

20. 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

21. 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?

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

23. 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

24. 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

25. 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

26. 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.

27. 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

28. 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.

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

30. 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.

31. 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?

32. Power
Definition:
Power is the combination of strength and speed

33. 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

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

35. 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

36. 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.

37. 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

38. 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

39. 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.

40. 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

41. 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

42. 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?

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

44. 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.

45. 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

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

47. 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

48. 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

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

50. 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

51. 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

52. 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?

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

54. 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

55. 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

56. 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

57. 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.

58. CRE Training to improve CRE Continuous training Fartlek Training
Interval training

59. 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

60. 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

61. 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.

62. 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

63. 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?