Components of fitness

Unit: Principles of exercise, fitness and health

Learning outcomes & assessment criteria

Learning outcome: The learner will: LO2: Understand the components of fitness Assessment criteria: The learner can: 2.1. Define the components of health-related fitness

2.2. Define the components of skill-related fitness

2.3. Identify the factors that affect health-related fitness and skill-related fitness

Thought storm

• What is physical activity?

Write up and discuss all ideas

Components of fitness

Physical activity

Any body movement that increases energy expenditure above resting levels. • Everyday activities.

• Active leisure and recreation.

• Playing sport.

Activities of daily living (ADLs)

Active leisure and recreation (including structured exercise)

Sport (Social or competitive)

Vigorous housework Gardening Cleaning the car DIY Active travelling Active work Active play Using stairs more often

Gym training Group exercise to music Aqua aerobics or swimming Circuit training Yoga Pilates Outdoor activities, e.g. hill walking and climbing

Games, e.g. basketball, cricket, hockey Athletics, e.g. various track and field Water sports, e.g. sailing, rowing Individual sports, e.g. judo, boxing, weight-lifting

Physical activity

Physical activity recommendations for health

• 150 minutes of moderate-intensity aerobic activity every week Or • 75 minutes of vigorous-intensity activities Or • An equivalent combination of both • Plus • At least two days a week of muscular strength and endurance

training

Move more often, sit down less

Thought storm

• What is exercise? Write up and discuss all ideas

Components of fitness

Exercise

A form of physical activity that is planned, structured and performed regularly with the specific intention of

maintaining or improving one or more of the components of physical fitness.

Exercise session structure

Main workout. To train specific components of

fitness

Intensity curve / gradient

Thought storm

• What is physical fitness?

Write up and discuss all ideas

Components of fitness

Physical fitness

A potential outcome from taking part in regular physical activity and exercise. • Health-related fitness – cardiorespiratory or

cardiovascular endurance, muscular strength, muscular endurance, flexibility.

• Skill-related fitness – speed, reaction time, agility, balance, coordination, power.

Definitions include: “A state of well-being that provides optimal performance.” “Attributes related to how well one performs physical activity.” “The ability to carry out everyday tasks with vigour and without excess stress or fatigue”

Physical fitness

Thought storm

• What is health? Write up and discuss all ideas

Components of fitness

‘A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity’.

WHO.1948. The main components are: 1. Physical fitness (health and skill-related)

2. Mental and emotional fitness

3. Medical fitness

4. Nutritional fitness

5. Social fitness

Health or total fitness

Small group task

Define each of the following and describe activities that would improve each component: Group 1: Cardiovascular fitness Group 2: Muscular strength Group 3: Muscular endurance Group 4: Flexibility Present ideas to rest of group

Health-related physical fitness

The ability of the heart and lungs to take in, transport and utilise oxygen and remove waste products during exercise

Cardiovascular fitness

The range of movement about a joint or series of joints. The ability to move the joints through a full range of motion.

Flexibility

Muscular strength - the maximal amount of force a muscle or group of muscles can generate during one contraction, e.g. the maximum someone could lift once or for a few repetitions

Muscular endurance - the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue

Muscular fitness

Pair task

Define each of the following and describe activities that would help to develop these: 1.Speed 2.Power 3.Reaction time 4.Co-ordination 5.Balance 6.Agility Discuss all ideas

Skill-related fitness

There are 6 components of skill-related fitness: 1. Speed

2. Power

3. Reaction time

4. Co-ordination

5. Balance

6. Agility

Skill-related fitness

1. Speed - quickness of movement, e.g. sprinting

2. Power - the combination of strength and speed, e.g. shot putt

3. Reaction time - the ability to respond quickly to a stimulus i.e. ‘reflexes’, e.g.

goal keeping

Skill-related fitness

4. Co-ordination - the ability to move two or more

body parts under control, smoothly and

efficiently, e.g. dancing

5. Balance - the ability to control the body’s

position - stationary or moving, e.g. gymnastics

beam work

6. Agility - the ability to perform a series of

explosive power movements in rapid

succession in opposing directions, e.g. hop,

skip and jump

Skill-related fitness

Pair task

Write down all the factors which you consider could influence fitness and health. Which of these can be changed? Discuss all ideas

Factors affecting fitness

• Age

• Gender

• Body type

• Diet

• Activity level

• Illness

• Drugs

• Stress

• Environment

Health and fitness factors

Four groups

Design two questions to check the learning of your peers. Ask these questions to the other groups. Discuss answers

Quiz

Exercise session structure

Main workout. To train specific components of

fitness

Intensity curve / gradient

10

9

8

7

6

5

4

3

2

1

0

Intensity

Warm up Main workout Cool down Mobility Pulse raising Stretching

Cardiovascular Muscular fitness

Pulse lowering Flexibility and stretching

Learning review

Assessment criteria: Can you now: •Define the components of health-related fitness

•Define the components of skill-related fitness

•Identify the factors that affect health-related fitness and skill-related fitness