Health Related Components Health Related Components of Fitnessof Fitness

Health Related FitnessHealth Related Fitness

Physiologically based factors that may impact Physiologically based factors that may impact upon a persons health.upon a persons health.

Cardio-respiratory endurance (Stamina)Cardio-respiratory endurance (Stamina) StrengthStrength Muscular EnduranceMuscular Endurance FlexibilityFlexibility PowerPower Speed Speed

Cardio- Respiratory FitnessCardio- Respiratory Fitness(Stamina)(Stamina)

““Ability to sustain stressful physical Ability to sustain stressful physical exertion for a period of time”exertion for a period of time”

Component allows individual to participate in Component allows individual to participate in sustained, whole body sub maximal sustained, whole body sub maximal activitiesactivities e.g. swimming, cycling and long e.g. swimming, cycling and long distance running. distance running.

It is an underpinning factor in many It is an underpinning factor in many invasion, racket and striking and fielding invasion, racket and striking and fielding games. games.

Cardio- Respiratory FitnessCardio- Respiratory Fitness(Stamina)(Stamina)

Aerobic Capacity is dependent uponAerobic Capacity is dependent upon::

1.1. Efficient external respiration mechanisms- lungsEfficient external respiration mechanisms- lungs

2.2. Efficiency of blood taking up oxygen in the lungsEfficiency of blood taking up oxygen in the lungs

3.3. Efficiency of the cardiovascular system in Efficiency of the cardiovascular system in transporting the oxygen to cells. transporting the oxygen to cells.

4.4. Efficiency of the cells to take up oxygenEfficiency of the cells to take up oxygen

5.5. Efficiency of the body in dealing with waste Efficiency of the body in dealing with waste products- CO2products- CO2

TestingTesting

Multi Stage Fitness TestMulti Stage Fitness Test This test is made up of 23 levels, with each This test is made up of 23 levels, with each

level lasting one minute.level lasting one minute. The performer has to run a series of 20m The performer has to run a series of 20m

shuttles with the speed gradually increasing shuttles with the speed gradually increasing until they can not keep up with the required until they can not keep up with the required pace. pace.

*Research the *Research the protocolprotocol:- Page 235:- Page 235

StrengthStrength

““The ability to overcome a resistance. This The ability to overcome a resistance. This may be explosive, dynamic or static.”may be explosive, dynamic or static.”

Performers can apply strength rapidly, powerfully or over a period of time.

* Make sure you can quote examples of the different types of strength

StrengthStrength

Explosive StrengthExplosive Strength

“Rapid contraction of muscle fibre units to achieve maximum generation of force.”

Examples:- Jumping, throwing, sprinting, hitting.

*Link- POWER

StrengthStrength

Dynamic StrengthDynamic Strength

““Repeated contraction and relaxation of a Repeated contraction and relaxation of a single muscle group.”single muscle group.”

This causes a limb to repeat a movement over This causes a limb to repeat a movement over time.time.

* Don’t confuse this with * Don’t confuse this with muscular muscular enduranceendurance

StrengthStrength

Static StrengthStatic Strength

““The holding of the limb or part of the The holding of the limb or part of the body in a static or immobile position.”body in a static or immobile position.”

Muscle maintain a state of contraction or Muscle maintain a state of contraction or tension, supported by a pried antagonistic tension, supported by a pried antagonistic muscle.muscle.

*Can you think of sporting examples?*Can you think of sporting examples?

Strength and Health Strength and Health

Level of core strength will prevent back pain Level of core strength will prevent back pain form the ageing process.form the ageing process.

TestingTesting

Leg/Back DynamometerLeg/Back Dynamometer

A dynamometer measures the amount of A dynamometer measures the amount of force a muscle can exert with very little force a muscle can exert with very little movement. movement.

*Research the *Research the ProtocolProtocol:- page 237:- page 237

One Rep MaxOne Rep Max

The amount of force a muscle can exert in a The amount of force a muscle can exert in a single contraction.single contraction.

Muscular Endurance Muscular Endurance

““The ability of a muscle or group of The ability of a muscle or group of muscles to perform repetitive muscles to perform repetitive

contractions over a period of time”contractions over a period of time”

Sporting Examples…..Sporting Examples…..

TestingTesting

Sit Ups TestSit Ups TestPerform as many sit ups as you can in 3 Perform as many sit ups as you can in 3

secondssecondsThis is a measure of abdominal strengthThis is a measure of abdominal strengthPress Ups TestPress Ups TestPerform as many press ups as you can in 30 Perform as many press ups as you can in 30

seconds. seconds. This is a measure of chest and arm strengthThis is a measure of chest and arm strengthResearch the Research the ProtocolProtocol :- Page 236 :- Page 236

FlexibilityFlexibility

““The range of movement around a joint”The range of movement around a joint”

The range of motion around a joint will link The range of motion around a joint will link

to the to the typetype of joint, the of joint, the lengthlength of muscle of muscle and ligaments. and ligaments.

Good flexibility is needed for effective Good flexibility is needed for effective skill/technique action.skill/technique action.

Also important when avoiding injuries. Also important when avoiding injuries.

Flexibility and Health Flexibility and Health

Very important as you get olderVery important as you get older General healthGeneral health Mobility- muscle more elastic Mobility- muscle more elastic Avoiding injuries / back pain Avoiding injuries / back pain

TestingTesting

Sit and Reach TestSit and Reach Test

From a sitting position on the floor, the From a sitting position on the floor, the performer reaches as far forward as they performer reaches as far forward as they can on the sit and reach box.can on the sit and reach box.

* Research the * Research the ProtocolProtocol:- page 238:- page 238

*Remember this test only measures hamstring *Remember this test only measures hamstring flexibility. flexibility.

PowerPower

““The rapid application of muscular force. The rapid application of muscular force. Strength and Speed combined”Strength and Speed combined”

Application of large maximal forces as Application of large maximal forces as quickly as possible.quickly as possible.

Similar to Similar to Explosive StrengthExplosive Strength Based on the bodies ability to recruit large Based on the bodies ability to recruit large

motor units quickly.motor units quickly.

Sporting examples…..Sporting examples…..

TestingTesting

Sergeant Jump TestSergeant Jump Test

Performer is to perform a double footed jump Performer is to perform a double footed jump from a static position as high as possible.from a static position as high as possible.

• Research the Protocol:- Page 239Research the Protocol:- Page 239

* Remember this test only measures the * Remember this test only measures the power in the legs.power in the legs.

Speed Speed

Maximum rate a persons can move over a Maximum rate a persons can move over a specific distancespecific distance

Ability to put body parts into motion quickly Ability to put body parts into motion quickly

Factors:Factors: Fast twitch muscle fibres (FTG)Fast twitch muscle fibres (FTG) High stored of PCHigh stored of PC Effective lever systemsEffective lever systems

Testing Testing

20 or 30m Sprint 20 or 30m Sprint

Speed and HealthSpeed and Health Only really need it to do things like sprint Only really need it to do things like sprint

upstairs- could get injured if not flexible and upstairs- could get injured if not flexible and strength maintained strength maintained

Exam QuestionExam Question Identify tests to assess muscular endurance Identify tests to assess muscular endurance

and aerobic capacity. State how each can be and aerobic capacity. State how each can be evaluated. (4marks)evaluated. (4marks)

Why is it important to maintain your flexibility? Why is it important to maintain your flexibility? (2marks)(2marks)

What do you understand by the term ‘stamina’ What do you understand by the term ‘stamina’ and and why is it an important component of fitness for football why is it an important component of fitness for football players? (2)players? (2)

Name Name two two other components of fitness other components of fitness andand, using , using examples, explain why each component is examples, explain why each component is important in a game of football.important in a game of football.

Weightlifting requires different types of strength.Weightlifting requires different types of strength. Name Name and and describe the different types of strength describe the different types of strength

used during weightlifting.(2)used during weightlifting.(2)

Apart from strength, name Apart from strength, name and and describe another describe another component of fitness that is component of fitness that is

needed for weightlifting.(1)needed for weightlifting.(1)

Answers Answers Explosive strength – rapid/maximal/ forceful/powerful contraction/equiv;Explosive strength – rapid/maximal/ forceful/powerful contraction/equiv; Static strength – holding position/isometric/ equiv;Static strength – holding position/isometric/ equiv; First answer onlyFirst answer only Needs name Needs name and and description of movementdescription of movement Not Not power/power/not not dynamic as types of strengthdynamic as types of strength

Flexibility – wide range of movement;Flexibility – wide range of movement; Speed – rapid movement/move quickly;Speed – rapid movement/move quickly; Co-ordination – combining movements/ arms and legs together;Co-ordination – combining movements/ arms and legs together; Power – strength x speed/large force quickly;Power – strength x speed/large force quickly; Agility – change direction quickly;Agility – change direction quickly; Balance – Remaining stable/equilibrium/ centre of mass overBalance – Remaining stable/equilibrium/ centre of mass over area of supportarea of support