1. Unit 4 Enhancing Physical Performance Rod Kirkwood - Horsham College

2. VCE Physical Education - Unit 4 Horsham College 2006 Chapter 7 Fitness definitions and components Text Sources 1.Nelson Physical Education VCE Units 3&4: 4 th Edition – Malpeli, Horton, Davey and Telford 2006. 2. Live It Up 2: 2 nd Edition – Smyth, Brown, Judge, McCallum and Pritchard 2006.

3. The Definition of Fitness Fitness definitions and components

4. VCE Physical Education - Unit 4 Horsham College 2006 The Definition of Fitness What does it mean to be Fit? Physical fitness can be defined as; ‘The ability to carry out tasks with vigour and alertness, without undue fatigue and with ample reserve energy to enjoy leisure time pursuits and to meet unforseen emergencies’. World Health Organisation Health can be defined as; ‘The absence of disease or illness’. Also includes wellness (quality of life). Obtaining an acceptable definition of fitness and being healthy is difficult as they are often vague and very generalised.

5. Physical Fitness as a Continuum Fitness definitions and components

6. VCE Physical Education - Unit 4 Horsham College 2006 Physical Fitness as a Continuum Everyone has some form of fitness. If you fit the above definition of fitness then you would have at least an adequate fitness level. By training we can move towards the maximum end of the scale. Less activity means a decreased fitness level. Low Adequate Maximum Case Study 7.1 p.149 Written report 7.2 p.150 p.150

7. The Components of Fitness Fitness definitions and components

8. Physical Fitness as a Continuum Fitness definitions and components

9. VCE Physical Education - Unit 4 Horsham College 2006 The Components of Fitness Fitness is made up of many components. These components are used in sporting settings and can be trained to improve performance and fitness levels. These components can be broken down into two groups; Health related and motor-skill.

10. VCE Physical Education - Unit 4 Horsham College 2006 Fitness Components and Energy Systems Anaerobic energy Sports which rely on rapid and explosive movements obtain their energy anaerobically. Anaerobic sports usually require power, speed, strength, agility and a quick reaction time. Uses ATP-PC and glycogen stores for energy. See figure 7.5 p.152 Aerobic energy Prolonged and sub maximal activities longer than 60 seconds rely on aerobic energy production. Uses stored carbohydrates and fat. The maximum amount of oxygen that the body can use during aerobic activities is called VO 2 max. Aerobic sports require cardio respiratory endurance. p.153

11. Defining the Components of Fitness Fitness definitions and components

12. VCE Physical Education - Unit 4 Horsham College 2006 Health and Motor-Skill Components Health related Cardio-respiratory endurance p.153-4Cardio-respiratory endurance Muscular Strength p.154-6Muscular Strength Local Muscular endurance p.156-7Local Muscular endurance Anaerobic power and speed p.157-8Anaerobic power and speed Flexibility p.158-160Flexibility Body composition p.160-161Body composition Motor-skill Muscular power p.162Muscular power Agility p.163Agility Coordination p.163Coordination Balance p.164Balance Reaction time p.164-5Reaction time

13. VCE Physical Education - Unit 4 Horsham College 2006 1. Cardio-respiratory Endurance Fitness level of the cardiovascular system. It delivers oxygenated blood to working muscles, and nutrients, while performing and removes wastes. Most essential component at rest and during recovery. Improvements; Continuous 20min sessions (Increases VO 2 max) and interval training (Improves tolerance to lactic acid).

14. VCE Physical Education - Unit 4 Horsham College 2006 2. Muscular Strength Force exerted in one repetition maximum (1RM) Important for one off maximal efforts. Rarely used in isolation. Improvements; Circuit and weights training improves the explosive acceleration required for muscular strength.

15. VCE Physical Education - Unit 4 Horsham College 2006 Factors Affecting Strength 1.Age – Max strength obtained at 25-30 years of age and decreases thereafter. 2.Gender – Same pre- pubescent, however females 2/3 strength of males thereafter. 3.Size (Cross-sectional area) – The larger the muscle, the more force it can apply. 4.Muscle shape – Strength is specific to specific muscles /groups. See picture next slide. 5. Muscle fibre type – FT produce more force than ST. A muscle biopsy can determine percentage of FT fibres. 6. Muscle fibre recruitment – The stronger the nerve impulse, the greater the amount of fibres contracted. Eg. 1RM all fibres recruited. 7. Joint angle and muscle length – Max strength at 120 o. See fig 7.8 p.155 8. Speed of contraction – As speed increases, strength decreases. 9. Type of contraction

16. VCE Physical Education - Unit 4 Horsham College 2006

17. 3. Local Muscular Endurance Ability of a muscle group to work continuously while tolerating lactic acid levels (fatigue). Requires additional anaerobic energy due to increased pressure from fatiguing muscles. This causes a decreased oxygen supply. Closely linked with muscular strength. Improvements; Continuos training, weight training

18. VCE Physical Education - Unit 4 Horsham College 2006 Factors Affecting LME fatigue 1.Inorganic phosphate – Rising levels of Pi is considered the major cause of fatigue. Note. Lactic acid is not directly associated with muscular fatigue. 2.Age – Fatigue levels increase with age. 3. Temperature – Optimal muscle temperature is 37oC. Temperatures outside this range will affect fatigue levels 4. Circulation – Improved circulation as a result of training can reduce fatigue levels. New clothing such as ‘Skins’ can also help. 5. Cross-education effect – Training one limb has the same effect in the other limb.

19. VCE Physical Education - Unit 4 Horsham College 2006 4. Anaerobic Power and Speed Anaerobic power is required for most sports. It is explosive movements performed quickly. It produces its energy in the absence of oxygen. An athlete’s power is a measure of their anaerobic pathways. Speed is the ability of the body to perform a task or movement quickly. Power and speed are very closely related.

20. VCE Physical Education - Unit 4 Horsham College 2006 Factors Affecting Speed Speed can be affected by an athletes; reaction time, acceleration levels, initial velocity, strength and fatigue tolerance levels. Speed is also influenced by our genetics; Bone size, angle of joints, position of ligament and tendon attachments, muscle fibre types. Note that negros are genetically suited to speed events. Case Study 7.3 p.159 p.159

21. VCE Physical Education - Unit 4 Horsham College 2006 5. Flexibility Flexibility is the ability to gain the range of movement required for a particular sport. Flexibility is based on skeletal and muscular interaction. It is very important for injury prevention, ease of movement and aesthetic appearance. Flexibility can be static (Eg. Sit and reach test) or dynamic (Eg. Range of motion during a skill). Improvements; Flexibility training.

22. VCE Physical Education - Unit 4 Horsham College 2006 Factors Affecting Flexibility Joint Structure and capsule– The greater the stability of a joint, the less flexible it will be. Length of muscle at rest – Inactive people have shortened muscle length which reduces flexibility levels. Muscle temperature – Warming of the muscle to 37 o C and stretching will assist with flexibility. Specific flexibility for particular sports Age – Lose flexibility with age Gender – Females more flexible than males Body build – Leaner people are generally more flexible Injury – Prior injuries reduce flexibility levels Skin and bone resistance Disease

23. VCE Physical Education - Unit 4 Horsham College 2006

24. Body Composition Proportion of bone, muscle and fat in an athlete. Body composition can be measured three ways; 1.Somatotypes 2.Body fat determination 3.Body mass index (BMI)

25. VCE Physical Education - Unit 4 Horsham College 2006 Somatotyping There are three body types; Endomorph – Short/fat Mesomorph- muscular Ectomorph – Tall/thin

26. VCE Physical Education - Unit 4 Horsham College 2006 Body Fat Determination 1.Densitometry – Submerging the athlete in water to determine lean body mass (LBM) in comparison to fat mass (FM) 2.Skinfold measurements – Skin thickness is measured at various sites on the body.

27. VCE Physical Education - Unit 4 Horsham College 2006 Body Mass Index (BMI)

28. VCE Physical Education - Unit 4 Horsham College 2006 Muscular Power Powerful movements lasting for a few seconds only. Power is required for most sports. Power is a combination of speed and strength. See fig 7.13 p.162 See table 7.1 p.163

29. VCE Physical Education - Unit 4 Horsham College 2006 Agility Ability to change direction with maximal speed and control Combination of; power, speed, flexibility, balance and coordination. Important in sports which require sudden changes of direction.

30. VCE Physical Education - Unit 4 Horsham College 2006 Coordination Ability to link muscle groups to appear well controlled and efficient. Requires good communication between the nervous and skeletal- muscular systems. Improvements; Specific skill training and core stability and balance work.

31. VCE Physical Education - Unit 4 Horsham College 2006 Balance The ability to remain in a state of equilibrium while performing a desired task. Dynamic – moving Static – Not moving Relies on core stability Improvements; Training methods such as Pilates and Swiss balls.

32. VCE Physical Education - Unit 4 Horsham College 2006 Reaction Time Ability to react to an outside stimulus Improvements; Practice with starter guns, overload with quicker stimuli (eg quicker squash balls). p.165

33. VCE Physical Education - Unit 4 Horsham College 2006 Web Links – Chapter 7 Australian Sports Commission: http://www.ausport.gov.au http://www.ausport.gov.au Find 30 promotion (Government of WA Department of Health): http://www.find30.com.au http://www.find30.com.au Walking School Bus promotion (UK): http://www.walkingbus.com http://www.walkingbus.com Ministry of Health (New Zealand) toolkits: http://www.newhealth.govt.nz http://www.newhealth.govt.nz The 10,000 Steps Rockhampton project: http://www.10000steps.org.au/rockhampton/ http://www.10000steps.org.au/rockhampton/ Travelsmart Australia: http://www.travelsmart.gov.au http://www.travelsmart.gov.au World Health Organisation: http://www.who.int http://www.who.int Heart Foundation Australia: http://www.heartfoundation.com.au http://www.heartfoundation.com.au VicHealth (The Victorian Health Promotion Foundation): http://www.vichealth.vic.gov.au http://www.vichealth.vic.gov.au Be Active promotion (Government of South Australia): http://www.beactive.com.au http://www.beactive.com.au Go For Your Life: http://www.goforyourlife.vic.gov.au http://www.goforyourlife.vic.gov.au Physical Activity Resources for Health Professionals – Introduction (Centre for disease control and prevention – USA): http://www.cdc.gov/nccdphp/dnpa/physical/health_professionals/index.htm http://www.cdc.gov/nccdphp/dnpa/physical/health_professionals/index.htm Health Promotion (Public Health Agency of Canada): http://www.phac-aspc.gc.ca/hp-ps/index.html http://www.phac-aspc.gc.ca/hp-ps/index.html Strategic Inter-Governmental Forum on Physical Activity and Health (SIGPAH): http://www.nphp.gov.au/workprog/sigpah/ http://www.nphp.gov.au/workprog/sigpah/ Healthy youth (Centre for disease control and prevention (USA): http://www.cdc.gov/HealthyYouth/ http://www.cdc.gov/HealthyYouth/ America On The Move promotion: http://www.americaonthemove.org http://www.americaonthemove.org Papers from the International Journal of Behavioural Nutrition and Physical Activity: http://www.ijbnpa.org/home http://www.ijbnpa.org/home Department of health and aging (Australian government): http://www.health.gov.au/internet/wcms/publishing.nsf/content/home http://www.health.gov.au/internet/wcms/publishing.nsf/content/home Building a healthy, active Australia (Australian government): http://www.healthyactive.gov.au http://www.healthyactive.gov.au National Public Health Partnership: http://www.nphp.gov.au http://www.nphp.gov.au Be Active promotion (Government of South Australia): http://www.beactive.com.au http://www.beactive.com.au Sport and Recreation Australia: http://www.sport.vic.gov.au http://www.sport.vic.gov.au United States Department of Health and Human Services: http://www.os.dhhs.gov/ http://www.os.dhhs.gov/ World Health Organisation (WHO) health topics: http://www.who.int/topics/en/ http://www.who.int/topics/en/ Sports Coach UK – conditioning: http://www.brianmac.demon.co.uk/conditon.htm http://www.brianmac.demon.co.uk/conditon.htm Sports Coach UK – ideal weight: http://www.brianmac.demon.co.uk/idealw.htm#bmi http://www.brianmac.demon.co.uk/idealw.htm#bmi International Association of Athletics Federations: http://www.iaaf.org http://www.iaaf.org Life coaching (UK): http://www.coaching-life.co.ukhttp://www.coaching-life.co.uk Athletics Australia: http://www.athletics.org.au/http://www.athletics.org.au/