1. 1.1.3. Exercise and fitness as a part of an active lifestyle Learning objectives To understand the terms Health, Fitness & Exercise To understand the components of health & skill related fitness To explain why these components are important to different sports.

2. Health is defined as… So a healthy person is: Your heart, lungs and other body systems are working properly. physically well - Your heart, lungs and other body systems are working properly. You are able to cope with stress and control your emotions. You feel positive about your self. mentally well - You are able to cope with stress and control your emotions. You feel positive about your self. You have friendship and support. You feel as though you have a value to society. socially happy - You have friendship and support. You feel as though you have a value to society. free from disease. …a state of complete mental, physical and social well-being. ARE YOU HEALTHY?

3. Factors that affect your health: Personal hygiene Lifestyle Emotional health (mental state) Alcohol/drug abuse Safety Environment Diet It means you feel good all round!!.

4. Fitness is defined as… Being fit means being physically able to cope with the demands of everyday life. These demands will vary from person to person, depending on things like lifestyle and age. …the ability to meet the demands of the environment.

5. General Fitness – You are healthy and can do day to day activities without feeling too tired Factors affecting fitness: Health, weight and somatotypes Illness & injury Physcological factors Disabilities Alcohol, drugs and smoking Diet Specific Fitness – Is needed to play at a high level

6. Exercise is defined as… …a form of physical activity done primarily to improve health and physical fitness. It is important to understand that ‘exercise’ is not the same as ‘sport’. Exercise can be any physical activity, even just going for a short walk. Sport tends to be competitive in some way.

7. Exercise: to maintain a good general fitness levels you should -Exercise 3 to 5 times a week for at least 20 mins. -Increase heart rate above 60% of maximum heart rate.

8. Performance: Taking part in an activity to the bests of ones ability. Can be: Sunday park football all the way to the World Cup Final

9. Fit but not healthy??Can this happen? Kelly Holmes won Olympic Gold in 2004 Athens but 8 years earlier she could not compete in Atlanta because on Injury and 4 years earlier in Sydney due to illness, however each time she was physically Fit just not healthy. Sir Steve Redgrave has won 21 medals at Olympics / World Championships / Common Wealth Games however he has diabetes and ulcerative (severe bowel condition) He was physically fit but not healthy. Ade Adepitan contracted polio as a child and lost the use of his legs. He has played wheel chair basketball for Great Britain. Is he healthy and fit?

10. The effects of a lack of exercise on performance TASK: Discuss with the person next to you. What will happen?

11. Weight increase: Calories are not burnt off so the result is weight gain. The extra weight increases the individual’s fatigue level during exercise. Less flexibility: Joints loss their mobility due to lack of use and excess fat. i.e. Swimming strokes are inhibited. Become breathless easily: The body cannot work for long periods of time without becoming breathless. i.e. Just walking up stairs becomes hard.

12. Exam Questions Performance is defined as ‘how well a task is completed’. Explain how exercise and fitness can affect performance. (a) (i) Exercise............................................................................................................................... (ii) Fitness............................................................................................................................... (b) Health is defined as a ‘state of complete mental, physical and social well- being, and not merely the absence of disease or infirmity’ (i) How might physical activity have a positive effect on physical health?............................................................................................................................... (ii) How might physical activity have a negative effect on physical health?...............................................................................................................................

13. a)Health b)Fitness c)Exercise a)health? b)physical fitness? Define the following terms: Exercise is ‘a form of physical activity done primarily to improve one’s health and physical fitness’. How might exercise improve: Other questions

14. RECAP: Components of Health Related Fitness: BMMFCBMMFC Body Composition Muscular Strength Muscular Endurance Flexibility Cardiovascular Fitness

15. Body Composition – “The proportion of body weight that is fat, muscle and bone” Some body shapes are better suited to certain sports than others. Describe the ideal body composition for the following sports. A.Basketball B.Horse Racing C.Football D.Swimming

16. Muscular Strength The ability to exert a large amount of force in a single maximum effort. Muscular strength can help in a number of sports. Can you name any?

17. Muscular Endurance – “The ability to use voluntary muscles, over long periods of time without getting tired” Also known as stamina means that the muscles keep working for a long time without getting tired. Essential for long distance events.

18. Flexibility – ‘The range of movement at a joint’ Also known as suppleness refers to the ability of the muscles to stretch and then return to their original position. It is important for reducing the risk of muscles strains and injuries.

19. Cardiovascular Fitness HeartVeins “The ability of the heart and circulatory system to meet the demands of the body for a long period of time”

20. Health related fitnessFitness test Body Composition% body fat test - Muscular StrengthHand grip dynometer Muscular EnduranceSit up, press up bleep test. FlexibilitySit and reach test Cardiovascular EnduranceMulti-stage fitness test (bleep test) Health Related fitness tests: Practical element – Pupils to try test and record results.

21. Recap questions: What components of HEALTH RELATED FITNESS are most important to a: -Marathon runner? Why? -Shot Putter? Why? -Gymnast? Why?

22. Skill Related Fitness: CRABSPCRABSP Coordination Reaction Time Agility Balance Speed Power HOW TO REMEMBER THIS?...

23. Coordination “is the ability to move two or more body parts at the same time” E.G. an effective tennis stroke requires coordinating footwork and arm action. Coordination Can you think of any other examples?

24. Reaction time “The time between the presentation of a stimulus and movement” A stimulus could be anything from a starting gun to a sudden side-step by an opponent. For example, how quickly a table tennis player reacts to a serve. Reaction time Can you think of any other examples?

25. Agility “is the ability to change direction with speed” Athletes with good AGILITY keep their entire body under control throughout. Agility Agility is especially important in sports that require a sharp movement or turn. i.e. goal keeper Can you think of any other examples?

26. Balance “is the ability of the performer to retain their centre of mass over their base of support without falling” Balance can be: static – for example, handstand dynamic – for example, keeping your balance on a board i.e. skateboard, surfing Balance Can you think of any other examples?

27. Speed “Time taken to cover a set distance” -100m sprinter OR -It could be how fast a badminton player can move their racket to cover a drop shot Speed is very important in many sports – it can often be the thing that separates a good performer from a great performer. Speed Can you think of any other examples?

28. Power is a combination of strength and speed power = strength × speed Power is important in explosive events like throwing and sprinting. Power is vital to getting a good start in short races. Power

29. POWER EXAMPLES

30. PRACTICAL OPPORTUNITY – see pupil recording sheet. Test pupils against skill related fitness tests + record results.

31. Exam Questions:

32. Homework Find 3 pictures of sportspeople from different sports and label the components of SKILL RELATED FITNESS that are most important to them. Power – To drive to the basket & score. Coordination – To accurately handle the ball while keeping control. Useful for dribbling. Agility Balance

33. Health related component testing BMMFCBMMFC Body Composition Muscular Strength Muscular Endurance Flexibility Cardiovascular Fitness RECAP - HOW DO WE REMEMBER THIS?... This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test.

34. Health related component testing 1. Cardiovascular Fitness – COOPER RUN The 12 minute Cooper run will test your endurance capabilities. 25 m square

35. Rules: Performers run as far as they can for 12 minutes. Each lap of the grid is 100 m. Pupils to calculate the distance covered. The grid below shows the average scores.

36. Health related component testing 2. Muscular endurance – HARVARD STEP TEST Performers step onto and off the bench/step continuously for 5 minutes. (steady pace).

37. GenderExcellentAbove Average AverageBelow Average Poor Male>9080-9065-7955-64<55 Female>8676-8661-7550-60<50 1 minute after exercise = take pulse 2 minute after exercise = take pulse 3 minute after exercise = take pulse Add 3 scores together and use the following formula: 30,000 3 pulse score added together Here is a table of the ‘norms’:

38. Health related component testing 3. Muscular Strength – HAND GRIP DYNAMOMETER Measures the strength of the performer hand grip strength in one action. Rules: -No swinging your hand -Start with your hand up and bring down to side while pulling in handle

39. GenderExcellentGoodAverageFairPoor Male>5651-5645-5039-44<39 Female>3631-3625-3019-24<19 Here is a table of the average scores:

40. Health related component testing 4. Flexibility – SIT AND REACH TEST Measures the range of movement at the hips/torso. Rules: -Legs straight with feet touching the box. -Push marker as far as possible without bending your knees.

41. GenderExcellentAbove average AverageBelow average Poor Male>1411 - 147 - 104 - 6<4 Female>1512 - 157 - 114 - 6<4 Here is a table of the average scores:

42. Skill related component testing RECAP - HOW DO WE REMEMBER THIS?... This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test. CRABSPCRABSP Coordination Reaction Time Agility Balance Speed Power

43. Skill related component testing 1. Coordination – 3 BALL JUGGLE Measures ability to work 2 body parts at the same time. - Record number of successive catches

44. Skill related component testing 2. Reaction time – RULER DROP TEST Measures reaction to a stimulus. Partner to hold and drop ruler from above performer dominant hand. Rules: -Fingers of the performer should be at the 0 cm mark -The performer should not be able to anticipate the drop coming. ExcellentAbove AverageAverageBelow AveragePoor <7.5cm7.5 - 15.9cm15.9 - 20.4cm20.4 - 28cm>28cm

45. Skill related component testing 3. Agility – ILLINOIS AGILITY RUN Performers start at the first cone. On the whistle pupils should follow the course in the diagram and finish at the end cone. - Performers are timed from start to finish.

46. GenderExcellentAbove AverageAverageBelow AveragePoor Male<15.2 secs15.2 - 16.1 secs16.2 - 18.1 secs18.2 - 19.3 secs>19.3 secs Female<17.0 secs17.0 - 17.9 secs18.0 - 21.7 secs21.8 - 23.0 secs>23.0 secs Here is a table of the average scores:

47. Skill related component testing 4. Balance – STORK TEST Performers start by adopting the stance in the diagram. The time starts when the pupil’s foot in contact with the ground is up onto tiptoes. GenderExcellentAbove AverageAverageBelow AveragePoor Male>50 secs50 - 41 secs40 - 31 secs30 - 20 secs<20 secs Female>30 secs30 - 23 secs22 - 16 secs15 - 10 secs<10 secs Here is a table of the average scores:

48. Skill related component testing 5. Speed – 30 M SPRINT Performers to cover a straight 30 m from a standing start. The time taken should be accurately recorded. Here is a table of the average scores: GenderExcellentAbove Average AverageBelow AveragePoor Male<4.04.2 - 4.04.4 - 4.34.6 - 4.5>4.6 Female<4.54.6 - 4.54.8 - 4.75.0 - 4.9>5.0

49. Skill related component testing 6. Power – SARGEANT JUMP TEST Performers to reach up to highest point without going onto tiptoes. They then jump vertically and touch highest point on the wall/board. -The score is the difference between the 2 measurements Here is a table of the average scores: GenderExcellentAbove average AverageBelow averagePoor Male>65cm50 - 65cm40 - 49cm30 - 39cm<30cm Female>58cm47 - 58cm36 - 46cm26 - 35cm<26cm