Aspects of Fitness
Aspects
Cardio Respiratory Endurance
Muscular Endurance
Strength
Power
Speed
Flexibility (Suppleness)
Skill Related Fitness
Cardio Respiratory Endurance
(C.R.E)
The ability of the
&
to work
efficiently over a prolonged period of time.
To improve C.R.E a body needs to work for
long intervals at a low level of intensity.
The body requires a lot of oxygen to
supply the working muscles
(This is known as AEROBIC activity).
What test can be used to measure
C.R.E?
20m progressive shuttle run test –
(beep test).
Harvard Step Test.
12 minute run - (12min cooper run).
Effects of C.R.E on Performance
In activities that take a long period of time
good CRE provides you with the chance to
perform at the top level for longer.
You can carry out skills and concentrate
longer. (Thus reducing errors in play due
to fatigue).
You are more likely to recover faster.
Types of Training.
Interval training.
Fartlek training.
Continuous training.
Circuit training.
Muscular Endurance
(L.M.E.)
The ability of a
of
to
work efficiently over a prolonged
period of time.
To improve L.M.E a group of muscles
needs to work for long intervals at a
low level of intensity.
What activities do you think require a
high level of muscular endurance?
What tests can be used to measure
L.M.E?
1 minute sit-up test
1 minute press-up test
1 minute squat thrust test
Bench Lift
Bicep Curls – (Low weight – High Reps)
Effects of L.M.E on Performance.
If muscles become fatigued during an
activity your performance level will drop.
If muscles become fatigued you will not be
able to move as quickly around the
playing area, and errors may occur during
play.
For 4 different activities in your standard
grade course, explain the possible
performance benefits of having improved
L.M.E?
Types of Training.
Circuit training.
Weight training.
Skills Training – (Golf).
Strength
Strength is the maximum amount of force a
muscle or group of muscles can exert in a single
effort.
Strength is split into three types:
Static – pushing against another oncoming force.
Explosive – using maximum energy in a single
action e.g. throwing
Dynamic Strength – continuously moving the body
at speed e.g. 100m front crawl
What test can be used to measure
Strength?
Static – Handgrip Dynamometer
Explosive – Standing long jump
Dynamic – Maximum press-ups in
30sec
Effects of Strength on Performance
An increased capacity to complete actions
which link physical and skill related
aspects of fitness.
Sport specific benefits could include:
greater balance; ability to throw/kick
further; stronger punch etc
For 4 different activities in your standard
grade course, explain the possible
performance benefits of having improved
strength?
Types of Training
Weight training:
Static – Heavy weight/ few reps
Explosive – Medium weight quickly/ medium
reps
Dynamic – Light weight quickly/ high reps
Types of Muscle Action
Isometric – muscles required to be
stable/still – Gymnastics
Isokinetic – muscles require control
through a range of movements –
Footballer kicking
Isotonic – muscles shorten or
lengthen as necessary – bicep curls
Speed
The ability to cover a distance or
perform a movement in a short time.
To Improve your speed you need to
work muscle groups for short
intervals at a relatively high level of
intensity.
What tests can be used to measure
speed?
There are various tests for
measuring speed, most of which
involve sprinting over short
distances.
This would normally be done over
10m or 20meters. Speed tests are
easy to set up and easy to record.
Effects of Speed on Performance.
When training for speed it is useful
to measure your initial level of speed
in various exercises and various
activities.
Improved speed should mean that
you have the capacity to complete
actions which link physical and skill
related aspects of fitness.
Types of Training
Speed training involves you using
anaerobic energy. For this reason you
need to make sure you have a balanced
work to rest ratio.
Interval training is the most common type
of training used to develop speed. For
example – Sprinting for 5 seconds, resting
for 20 seconds. (Repeat)
Power
Power is the combination of Strength
and Speed.
To improve your power you need to
work muscle groups for short
intervals at high speed.
What tests can be used to measure
power?
There are two main ways of
developing power. These are :- Vertical Jump Test – Jumping as
high as possible from a standing
start.
- Standing Long Jump – Jumping as
far as possible from a standing start.
Effects of Power on Performance
Improved power means that a performer
has the capacity to complete actions which
link physical and skill-related aspects of
fitness. This may include dynamic balance,
co-ordination, reaction time, agility etc.
In effect this may allow a person to kick or
throw further/ harder or jump higher or
further etc
Types of Training
This would include a combination of
speed and strength training. An
example of this would be:- Weight training using mid to high
weights, low repetitions, at speed.
Flexibility
The range of movement across a
joint.
Good flexibility reduces the chance of
straining or pulling muscles.
Controlled and frequent stretching
exercises can maintain and improve
a persons level of suppleness.
What tests can be used to measure
flexibility?
There are different types of testing
for flexibility. The most common ones
are:- Sit and Reach – (Flexibility across
the joints).
- Trunk Extensions – (Flexibility in
the lower back).
Effects of Flexibility on
performance.
This will allow a performer to operate
with minimum effort and achieve
maximum efficiency.
Increased flexibility will allow a
performer an increased range of
movement.
Types of Flexibility.
Static – Holding a balance in
gymnastics.
Dynamic – A high jump performer
arching their back when performing.
Types of Training
A flexibility circuit would be one way
of training to improve flexibility.
To improve flexibility a joint needs to
be moved beyond the point at which
the performer feels resistance.
Stretching can either be Static or
Dynamic