Health and Fitness
• the differences
• the similarities
• the concept of fitness
Title
Objectives (what you should learn)
Content (you should understand these issues)
Differences
between
health and
fitness and
how they are
related
1. To consider the differences between
health and fitness and also the ways in
which they are related.
2. To consider some good exercise habits
that could be adopted.
3. To be aware of the benefits that can be
gained through increasing basic exercise
levels.
Differences between health and fitness and how they are related.
The adoption of a healthy active lifestyle, for example:
Jobs involving manual labour
Jobs involving being on feet all day
An outdoor job
Walking/cycling to work/school
Practical leisure pursuits.
Concept of
‘fitness’
1. To consider fitness capability in terms of
the various components of fitness.
2. To consider each of the separate
components of fitness.
3. To consider the ways in which these
components can be affected by training.
The concept of ‘fitness’ as the capability of the body to meet the daily
demands made upon it with some comfort/without stress.
Fitness capability in terms of the components that serve the body in different
degrees, at different times to meet different demands, either separately or in
combination, including the following:
Strength (dynamic, explosive, static), Speed, Power, Cardiovascular
endurance/stamina, Muscular endurance and Flexibility/Suppleness
Skill related
fitness
(BCART)
1. To consider the ways in which skillrelated factors contribute to fitness and
effective performance.
2. To be aware of how these factors
interrelate with each other and also the
components of fitness.
Balance
Co-ordination
Agility
Reaction time
Timing
Task 1 – with a partner (if possible) think why
people take part in physical activity and sport
(don’t click again as the possible answers will be revealed)
• To improve self esteem – help feel good about yourself
• To improve body shape – toned body, lose weight etc
• To improve HEALTH (physical, social and mental)
• For ENJOYMENT
• To relieve STRESS and TENSION
• To meet new people – socialise
• For the COMPETITION/PHYSICAL CHALLENGE
• For Aesthetic appreciation
Benefits continued…
These benefits of taking part in sport and physical
activity can therefore be grouped into:
Physical – e.g to lose weight
Social – e.g to meet new friends
Mental – e.g to increase confidence
Aesthetic – e.g I like what it looks like
What is health?
• What does being healthy mean? Attempt to define
health. Click again when you have done this.
• Health is a complete state of PHYSICAL,
SOCIAL and MENTAL well-being and not
merely the absence of disease.
What contributes to ‘good health’?
Being Healthy continued…..
Remember its PHYSICAL, SOCIAL and MENTAL
well-being
Sleep
Diet / alcohol / drugs
Exercise
Friends
Disease
Stress / Tension
Confidence
Self-esteem
Family
Happiness
Fitness
Think of a definition for the word ‘fitness’
“Fitness is the ability to meet the demands of the environment”
Fitness can be split into 2 categories
(1) Health related fitness and
(2) Skill Related fitness.
Health Related
Fitness
This refers to the type of fitness required by everyone to
cope with the daily demands made of them and to still have
enough energy left for emergencies.
•The 6 components of general fitness are:
(1) Speed
(2) Strength
(3) Power
(4) Cardiovascular Endurance
(5) Muscular Endurance
(6) Flexibility (Suppleness)
General fitness continued…
• These components are important in everyday life as
well as for physical activity.
• Strength and stamina are required to allow a person
to carry out tasks such as carrying heavy shopping,
climbing stairs, etc. Flexibility is important as it allows
an individual to perform a range of simple
movements without discomfort, e.g. tying laces,
reaching for a book.
Task
1.
For 2 of the sports that you think you may have in
your final assessments think of 3 components of
general fitness that are important, providing
examples to support (e.g. badminton – flexibility –
stretching to reach the shuttle low down to the
ground)
2.
Think of how having a shortfall in some of these
components of fitness can affect everyday life (e.g.
lack of strength – struggle carrying shopping bags,
school bag etc).
Skill Related
Fitness
• These are the aspects of fitness which allow a person
to perform skills successfully:
•
•
•
•
•
Agility
Balance
Co-ordination
Reaction time
Power
Task
• For 2 of the sports that you think you may have in
your final assessments think of 3 components of skill
related fitness that are important, providing
examples to support.
Starter questions…
1. Discuss with the person next to you: which four components
of fitness are the most important in your sport (from your
homework).
2. Name a sport that requires a completely different type of
fitness to the four needed in the sport you discussed in Q1.
3. Why is it that a person can be fit for one sport and not for
another? Consider examples of this.
4. How can you get ‘fitter’ for your own sport?
Components of Fitness
E/D – you will understand what is meant by ‘components of fitness’
and be able to explain why there are skill related and health related
components.
C/B – you should be able to link the components of fitness to various
sports to explain why an individual could be fit for one sport and not
another.
A/A* - could consider how to improve the many components of
fitness.
Homework – complete the SKILL RELATED COMPONENTS and
the FITNESS TESTING worksheets using the VLE class page and/or
your text books.
Health Related
Components of Fitness
Components of Fitness
By the end of this section you should be able to:
describe and explain how the different health related components of
fitness, (cardiovascular endurance, muscular endurance, speed, strength,
power and flexibility) relate to good health and affect performance in a
variety of activities, and how the importance of each differs between
activities.
Cardiovascular Endurance
Cardiovascular endurance depends on “The efficiency of
the heart and circulatory system to meet the demands of
the body for a sustained period of activity”
(Also known as STAMINA or AEROBIC CAPACITY)
Cardio – heart
Vascular – system of vessels
Endurance – the ability to keep going for long periods.
• Improved by regular endurance training
• Increases the size of the heart
(hypertrophy), therefore with each beat
more blood is pumped around the body
• Examples within sport…
Muscular Endurance
“The measure of the capacity of the muscles to perform
repeated contractions, or near maximum level for an
extended period of time without becoming fatigued”
• How long your muscles can work for at
nearly maximum levels
• Most swimming events rely on
localised muscular endurance
• Once the oxygen supply fails to keep up
with demand, muscles work anaerobically
and lactic acid accumulates
Speed
“Speed is the time taken to move all or parts
of the body through a specified distance”
• How fast we can run the 100m is the
example we all think of, but a golf swing
is requires fast arm and torso speed
• Most believe speed is an innate ability,
something we are born with
• Speed can be improved through
moving more efficiently. Rotational
speed in discus throwing, for example
Strength
“The maximum force that can be developed within a muscle
or group of muscles during a single maximal contraction”
• This is often an all-out effort
• A judo player will use strength repeatedly
against an opponent
• Improved through regular training and exercise,
especially by using weights that push the muscle
to use maximum force
There are 3 different types of strength,
each being suited to a different activity:
(1) DYNAMIC STRENGTH – muscle length alters many times during the
activity
(2) EXPLOSIVE STRENGTH – one ‘all out’ effort from the muscle group
(3) STATIC STRENGTH – muscle length stays the same
Strength
STATIC
EXPLOSIVE
DYNAMIC
?
?
?
Body
State
Stays the same
Moves fast
Moves fast
Distance
Moved
Little or none
Little
Can be
considerable
Time
Taken
Varies but not
long
Small amount
Can be
considerable
Muscle
State
Stays the same
Activity
Example
Changes quickly Changes quickly
and repeatedly
Strength
STATIC
EXPLOSIVE
DYNAMIC
Activity
Example
Tug of War
Rugby Scrum
Shot putt
High Jump
Rowing
100m sprint
Body
State
Stays the same
Moves fast
Moves fast
Distance
Moved
Little or none
Little
Can be
considerable
Time
Taken
Varies but not
long
Small amount
Can be
considerable
Muscle
State
Stays the same
Changes quickly Changes quickly
and repeatedly
Flexibility
“The greatest range of movement possible at a given
joint” (Also known as suppleness and mobility)
• Depends on the elasticity of ligaments and
tendons and the strength of muscle groups
• Flexibility depends of the type of joint
• Good flexibility guards against tendon,
ligament and muscle damage
• Developed through stretching
• What specific areas need to be flexible to prevent
injuries and enhance performance in your sport?
Skill Related
Components of Fitness
Components of fitness
By the end of this section you should be able to:
describe and explain how the different skill related fitness components
(agility, balance, coordination, speed of reaction, timing) relate to good
health and affect performance in a variety of games activities, and how
the importance of each differs between games activities.
Skill Related
Components of Fitness
These are types of fitness that affect our ability
to perform particular skills.
Weight lifting relies on one component of fitness –
strength. But a gymnastics routine or football
dribble relies on various fitness factors that
produce ‘quality’ and ‘skilful’ movements
Agility
“The performers ability to move in a controlled way
and to change direction, turn, stop and start quickly”
• Expressions such as ‘quick footed’ or
‘nimble’ are used to mean very much
the same as ‘agile’
• Concerned with freedom in whole body
movement.
• Examples within sport…
Balance
“The ability to control and adjust body
position so as to remain in a stable position”
• Keeping the centre of mass (bulk of our
body weight) over our base of support
• We do this naturally in everyday
situations without realising, just as a
badminton player quickly adjusts her feet
after lunging to return the shuttlecock.
• Examples in sport…
Co-ordination
“The ability of various parts of the body combining to
produce a desired movement or sequence of movements”
• This is necessary in all sporting skills
• Essential in maintaining balance and
controlling movement (striking a ball,
dodging an opponent, throwing, etc)
• In the skills listed above, each movement
must occur in order and at a specific time, if
the skill is to be performed successfully.
Speed of Reaction
Speed of reaction has two closely related processes:
• Reaction Time
The time taken between the initial
stimulus (the gun!) and the initiation of
response (moving out of the blocks)
• Movement Time
Time taken from the initiation of
response (moving out of the blocks) to
the completion of the movement
(sprinting 5m)
Other sporting
examples?
• Response Time = Reaction Time + Movement Time
Timing
“Timing is simply about performing a skill at the
right time or in the right way so that it is effective”
• The timing of a pass in rugby, a stroke in
cricket or a smash in badminton
• Which sports do not require timing?
• Influenced by internal mechanisms
(spotting a landing from a somersault)
Improving Skill Related Components of Fitness
Different activities might require more of a particular skill related
component than others. Therefore, we need to identify the
components that most affect performance in our chosen sport
Because skill related components are mostly concerned with the
control of the nervous system, they are more difficult to improve
than the more physical components (strength, speed, etc)
The brain sends signals to the muscles through the nerves to
contract. How fast the brain can perform this task is important,
but is not something that can be directly improved by training
However…
Continued…
…the amazing thing about the brain is that it learns.
The more you practise skills and take part in your activities,
the better your brain becomes at anticipating what you will
need to do next
Improving the physical components of fitness, such as
strength, flexibility and speed lays the foundation for
improving skill related fitness components through practise
and training.