1. Grade 9 Fitness Unit: Theory Component Using Our Brain to Benefit Our Body

2. Introduction  What is Health? Health is a “state of complete physical, mental and social well being, not merely the absence of disease or infirmity.”  What is Fitness? Fitness is “the ability to meet the demands of the environment around you.”

3. Health Components We will be looking at two components of Health  Health Related Components and Skill Related Components. We will be looking at two components of Health  Health Related Components and Skill Related Components. What is the difference? What is the difference? Health Related: Factors that affect your lifestyle Health Related: Factors that affect your lifestyle Skill Related: Factors that affect your success at a given task Skill Related: Factors that affect your success at a given task

4. 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 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 1 : Match the Components of Fitness with their definitions.

5. Cardiovascular Fitness Co-ordination Muscular Endurance Speed Balance Agility Flexibility 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. Correct Comparisons

6. Task 2 Identify a sport or activity that utilizes one of the components we reviewed. Think of a sport/activity for each component Identify a sport or activity that utilizes one of the components we reviewed. Think of a sport/activity for each component Identify a professional athlete that possesses a great amount of one of the attributes. Identify an athlete for each of the components. Identify a professional athlete that possesses a great amount of one of the attributes. Identify an athlete for each of the components.

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9. Health Related Components of Fitness Health Related Components of Fitness

10. CARDIOVASCULAR 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. 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.) 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 60-80% of max.) Work levels should be maintained for 30 MINUTES and should be repeated 3 TIMES A WEEK. (Heart Rate should be 60-80% of max.)

11. STRENGTH STRENGTH Can be defined as : 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 There are 3 different types of Strength Static or Isometric – When FORCE is applied to a NON- MOVING OBJECT. 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. 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. Explosive – Which involves all the athlete’s strength going into a QUICK MOVEMENT.

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

13. FLEXIBILITY 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. 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. 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. 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. 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.

14. Skill Related Components of Fitness

15. AGILITY o Is defined as : “THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.” In what type of activities is Agility important ? o In GAMES ACIVITIES this is a very important factor. CO-ORDINATION o Is defined as : “THE MIXING OF DIFFERENT ABILITIES INTO A SMOOTH EXECUTION OF A TASK.” o 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?

16. REACTION TIME “THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.” o 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.” o I.e the combination of strength and speed SPEED “THE QUICKNESS WITH WHICH ONE CAN MOVE THE BODY FROM ONE POINT TO ANOTHER”

17. BALANCE o Is defined as : “THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.” There are 2 types of balance o Static – The equilibrium is maintained in a FIXED POSITION, usually while stood on one foot. o 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 – Right before a diver performs a dive Dynamic – Walking the beam

18. Highlight what skill & health related components of fitness are most valuable in each of the following sporting activities: 1.Marathon Running 2.Squash 3.Javelin Throwing 4.Bowling 5.Hockey 6.Golf 7.Weight Lifting Each sport can have more than one component

19. Active Living How can one get healthy? Using the F.I.T.T. principle, there are many ways. How can one get healthy? Using the F.I.T.T. principle, there are many ways.FrequencyIntensityTypeTime

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