3.1.2 – Health, fitness and a healthy
lifestyle
Learning objectives
To understand the physical, mental and social benefits of exercise.
To understand the definitions of health and fitness
To be able to describe the difference between health and fitness.
To understand the components of fitness
To explain why these components are important to different sports.
To be able to describe the functions of the skeleton
To be able to recognise and label a skeleton.
Learning objectives continued…
To be able to label the important voluntary muscles in our body
To be able to define and explain muscle tone and posture
To understand the difference between fast and slow twitch muscle
fibres and the relevance to the sportsperson.
To understand and analyse sporting examples of joint movements and
their location.
Fitness and Health
Living a healthy and active lifestyle
involves.....
• taking part in physical activity (20mins x 3 a week)
• balanced diet
• having friends
What is health? Definition?
Health is defined as…
…a state of complete mental, physical and social
well-being.
So a healthy person is:
physically well - Your heart, lungs and
other body systems are working properly.
mentally well - You are able to cope
with stress and control your emotions. You
feel positive about your self.
socially happy - You have friendship
and support. You feel as though you have a
value to society.
free from disease.
ARE YOU HEALTHY?
Fitness and health differences
Health required physical, mental and social well-being
where as fitness is only physical. Fitness requires training
and can be specific to one component of fitness.
Can you suggest reasons why people would
take part in physical activity and put them into
one of the categories?
Task: 2 minutes to discuss with the person
next to you?
The benefits of exercise: 3 categories
Physical well being...
Improves body shape
Exercise can change your body shape
i.e. Pecks, bigger biceps
Bone Strengthening
Physical activity
stimulates the uptake of
calcium to the bones.
Bone mass density – this
is important to reduce the
risk of osteoporosis.
Cardiovascular improvements
Regular training will improve the efficiency of the heart and
lungs
Lose Weight
Exercise will burn up
stored fat.
Can increase life
expectancy
Research has shown a
greater life expectancy for
those who participate in
regular physical activity.
Social well being...
Sport can help you to develop friendships and improve your
confidence, communication and teamwork.
Participating in sport is a
good way of meeting
people and making new
friends.
Helps to develop social skills & develop
friendships
Sports teams and clubs are a great place to make friends - team
mates, opponents and other club members.
Improves teamwork skills as well as developing
communication and leadership qualities
Provides competition or a challenge
This might be against opposition or for a personal
target.
Mental well being...
Exercise also improves your mental well-being. It helps
you feel good about yourself and can help you to cope with
stressful situations.
Exercise can provide a
welcome break from work or
study, helping you to put
aside worries and problems.
Provides a boost in confidence.
Exercise will increase an individual’s ‘feel good factor’ and
result in them feeling positive about themselves.
Provides a physical challenge
Sports can be enjoyable/fun
Can relieve stress and tension from work
Playing sport can be exciting and
rewarding.
Develops a sense of ‘belonging’ to
something (i.e. a rugby team)
Exercise can provide n
opportunity for success
Adopting a healthy active lifestyle
An individual can be physically fit but not healthy. Exercise
is therefore the link between health and fitness.
The physical element of
health is to do with your
fitness.
Social element is how
well you interact and
cope with other people.
Mental element is how
well you well you
concentrate.
Adopting a healthy active lifestyle
TASK: What opportunities are there for individuals to lead a
healthy active lifestyle?
Manual labour jobs
involve lifting and
carrying. This
requires muscular
strength
Jobs that involve
standing and
walking will
require some
stamina
Everyday opportunities
Walking or cycling to
school
Jobs that involve
outdoor activities
Taking part in
leisure
activities. This
can involve
mental and
social aspects.
How does a lack of physical activity impact
on a persons fitness?
TASK: Discuss with the person next to you.
What will happen?
How does a lack of physical activity impact
on a persons fitness?
Weight increase:
If more calories are consumed
than burnt off an individual will
put on weight. Extra weight can
cause fatigue and restrict
mobility.
Loss of flexibility:
If joints are not regularly used they can loss their flexibility.
E.g. An increase in weight can restrict a tennis serve.
How does a lack of physical activity impact
on a persons fitness?
Become breathless easier:
The body will have to work harder due to excess weight and
therefore the respiratory system must adapt.
Aerobic capacity reduced:
The bodies ability to exchange gases effectively is greatly
reduced. VO2 max is therefore reduced as oxygen can not
be delivered to working muscles as quickly.
Homework
1.There are many benefits of exercise.
Suggest three reasons why a person may join a club for physical, mental
and social benefits.
2. State whether social, mental or physical reason for taking part in sport
- I took it because lots of my friends opted for it
- I knew I had to complete a Personal Exercise Programme (PEP) and hoped
this would help me to lose weight
- I enjoy physical education lessons
3. Why would a retired person take up light physical activity?
Exam Questions
Performance is defined as ‘how well a task is completed’. Explain how exercise
and fitness can affect performance.
(a) (i) Exercise
...............................................................................................................................
...............................................................................................................................
(ii) Fitness
...............................................................................................................................
...............................................................................................................................
(b) Health is defined as a ‘state of complete mental, physical and social wellbeing, and not merely the absence of disease or infirmity’
(i) How might physical activity have a positive effect on physical health?
...............................................................................................................................
...............................................................................................................................
(ii) How might physical activity have a negative effect on physical health?
...............................................................................................................................
...............................................................................................................................
Fitness components?
Everyone’s fitness level will differ depending on the
particular sports they play. Each activity has it own set of
fitness requirements that the individual must meet in order
to compete with others.
The following are the
5 main components
of fitness:
Agility
Agility “is the ability to
change direction with
speed”
Athletes with good
AGILITY keep their entire
body under control
throughout.
Agility is especially important in sports that require a
sharp movement or turn. i.e. goal keeper
Can you think of any other examples?
Balance
Balance “is the ability of the performer to retain their centre
of mass over their base of support without falling”
Balance can be:
static – for example,
handstand
dynamic – for example,
keeping your balance on a
board i.e. skateboard, surfing
Can you think of any other examples?
Coordination
Coordination “is the ability
to move two or more body
parts at the same time”
E.G. an effective tennis
stroke requires coordinating
footwork and arm action.
Can you think of any other examples?
Reaction time
Reaction time “The time between the presentation of
a stimulus and movement”
For example, how quickly
a table tennis player
reacts to a serve.
A stimulus could be anything from a starting gun to a sudden
side-step by an opponent.
Can you think of any other examples?
Timing
The ability to judge the time and place of an
object and select, plan and execute movements.
For example, moving into
position to receive and
dunk the basketball.
Can you think of any other examples?
Other components of fitness?
Components of fitness can be used separately or in
combination with each other.
The following are the other 6 fitness components:
Muscular Strength
The ability to exert a large amount of force in a single
maximum effort.
Muscular strength can help in a number of sports. Can you
name any?
Muscular Strength
A sportsperson uses different types of strength depending
on the type of action required.
Dynamic Strength:
This type of strength is used in events that take a long
period of time to complete.
Rowing is a good example.
Muscular Strength
Explosive Strength:
This type of strength comes about when a burst of
maximum effort is required.
e.g. Kicking a ball or striking a tennis ball during a serve
Static Strength:
Static strength takes place
when the muscle length
stays the same. It is used to
stabilise the body.
e.g. A rugby scrum.
Speed
Speed “Time taken to cover a set distance”
-100m sprinter OR
-It could be how fast a
badminton player can
move their racket to
cover a drop shot
Speed is very important in many sports – it can often be the
thing that separates a good performer from a great performer.
Can you think of any other examples?
Power
Power is a combination of
strength and speed
power = strength × speed
Power is important in explosive
events like throwing and
sprinting.
Power is vital to getting a good
start in short races.
Cardiovascular Fitness
“The ability of the heart and circulatory system to meet
the demands of the body for a long period of time”
The cardiovascular system deals with the heart and
blood vessels of the body. Training increases the
efficiency of the heart to transport oxygen to working
muscles.
Muscular Endurance & Stamina
“The ability to use voluntary muscles, over long periods of
time without getting tired”
Also known as stamina means that the muscles keep
working for a long time without getting tired.
Essential for long distance events.
Flexibility & Suppleness
‘The range of movement at a joint’
Also known as suppleness refers to the ability of the
muscles to stretch and then return to their original position.
It is important for reducing the risk of muscles strains and
injuries.
BONES
Without your skeleton you would be a
shapeless sack of flesh.
The adult skeleton has 206 bones.
Functions of the skeleton
The skeleton performs many functions in the body.
Shape – The skeleton gives us our shape and size.
Support – The skeleton supports the muscles.
Protection – The skeleton protects delicate parts of the
body like the brain.
Movement – Muscles are attached to the bones and
move them creating levers.
Blood cell production – blood cells are made in the
bone marrow.
Shape
Your skeleton affects your body shape and size.
Bones play an important part in determining your height
and build.
Some sports are more suited to people of a particular size
or body shape. This means that your skeleton and bone
size can affect your performance in different sports.
For example, weightlifting
favours individuals with
strong, heavy bones.
Support
The skeleton acts as a framework.
It gives the body support, enabling
us to stand.
The bones of the body are held
together by ligaments.
The skeleton provides a framework
for the muscles, which are attached
to bones by tendons.
Protection
Some of our body parts, such as the
brain, are very delicate and need
protection.
Bones can protect body parts from
impacts and injuries.
The cranium protects …
The rib cage protects ….
Movement
Muscles are firmly attached to bones forming levers
to allow movement.
Blood cell production
Bone marrow within the long bones helps to
produce red blood cells which carry oxygen,
white blood cells to combat illness and
platelets for clotting and healing.
The ends of long bones and
some other bones including the
ribs, humerus, femur and even
vertebrae bones, contain red
bone marrow.
This is where the blood cells
are produced.
Bone names
Cranium
Clavicle
Sternum
Ribs
Humerus
Pelvis
Radius
Ulna
Patella
(knee cap)
Tibia
Fibula
Femur
Bone names
Scapula
Vertebral column
Ways to remember certain bones:
TARSALS = in the TOES
CARPALS = in the hand
ULNA = UNDER the radius
TIBIA = THICK bone in the lower leg
Carpals
Metacarpals
Tarsals
Metatarsals
Phalanges
Phalanges
Questions:
1. Name the bones of the upper and lower arm? (3)
2. Name the anatomical name for the following
bones (5)
-Skull
-Knee cap
-Collar Bone
-Shoulder blade
-Wrist
BONES RECAP – How much have you learnt?
8
3
2
9
4
10
5
1
6
11
7
12
Label in brackets 1
example of a long,
short, flat &
irregular bone.
JOINTS
DEFINITION:
“A joint is a place where two
or more bones meet”
Joints are responsible for the
huge range of movement that
the body can produce.
There are several different
types of joint:
Synovial joints:
Ball and socket joint:
The rounded end of a bone fits
inside a cup-shaped end.
Ball and socket joints allow movement
in all directions
The most mobile joints in the body are
ball and socket joints.
Examples: Shoulders and hips.
How do these joints help during sport?
Pivot
Pivot joints have a ring of bone that fits over a bone
sticking out.
Pivot joints allow rotation only.
e.g. The joint between the atlas
and axis in the neck which
allows turning and nodding of
head
How do these joints help during sport?
Hinge joints:
Allow forwards and backwards movement.
e.g: The knee and elbow.
How do these joints help during sport?
Other synovial joints
Condyloid joints have an oval-shaped bone
end which fits into a similar shape
They allow fwd, bwd, left and right
movements.
e.g: between the
metacarpals and phalanges in the hand.
Gliding joints have two flat faces
of bone that slide over one another.
e.g: between the tarsals in the ankle.
What synovial joints are used in the sporting examples below?
MUSCLES
Muscles are used in everyday life all the time. Sportspeople
are reliant on the power of muscles to compete.
Trapezius
Triceps
Pectorals
Bicep
Abdominals
Latissimus
Dorsi
Hamstring
Quadriceps
Gastrocnemius
Flexion and Extension
EXTENSION
- Increasing the angle at
a joint
FLEXION
- Decreasing the angle at
a joint
Abduction and Adduction
ADDUCTION
- Sideways moving limb
towards midline of the
body
ABDUCTION
- Sideways moving limb away
from midline of the body
TASK: What movements occur during this action?
CYCLIST




FLEXION – at the knee joint as the knee bends
EXTENSION - at the knee joint as the leg
straightens
FLEXION – at the hip joint as the leg raises
EXTENSION – at the hip joint leg as the leg
straightens
Look at hip and knee joints. What movements take place?
ROBERTO CARLOS



FLEXION – at the knee joint of the right leg as the
leg bends
FLEXION – at the HIP JOINT of left leg
ADDUCTION – at the hip joint as the left leg is
moving towards the central line of the body
DIVING


ABDUCTION – of the shoulder joint as the arms are
moving away from the centre line of the body
FLEXION – of the hip joint as the legs are raised
Muscle action
The fixed or non-moving end is
known as the origin.
The insertion is known as the
moving end.
Muscles are arranged in antagonistic pairs.
As one muscle contracts (shortens) its partner relaxes
(lengthens). E.g. Bicep and tricep
Muscle action
Can you think of another antagonists pair in the body?
Quadricep and
Hamstring
Connective tissues:
There are 3 types of connective
tissue:
Tendons connect muscles to bones.
Ligaments are tough, elastic fibres
that link bones to bones.
Cartilage prevents the ends
of bones rubbing together at
joints.
Muscle twitch fibres
Muscle twitch fibres occur in different proportions in
different people.
This proportion is mainly to do with the genes you inherit
but can be altered by training.
How can athletes do this?
Or do this?
There are two main types of muscle fibres:
SLOW TWITCH MUSCLE FIBRES – Small in size.
These fibres take a relatively long time to contract.
- Have a good oxygen supply and is why they are deep
red in colour.
- They contract slowly, but can work for long periods.
FAST TWITCH MUSCLE FIBRES - Large in size.
These fibres contract quickly and powerfully.
- Fast twitch fibres are paler in colour and have limited
oxygen supply.
- They contract quickly and powerfully, but tire easily.
An average person possesses:
60%
Slow twitch
40%
Fast twitch fibres
Elite endurance athletes possess a high percentage of slow twitch
fibres.
Elite explosive athletes possess a high percentage of fast twitch
muscle fibres.
FAST OR SLOW
TWITCH?
FAST OR SLOW
TWITCH?
FAST OR SLOW
TWITCH?
Task:
1. Name some sporting activities that require more slow
twitch fibres:
2. Name some sporting activities that require more fast
twitch fibres:
3. What percentage of fast twitch and slow twitch
muscle fibres would a midfield football player need
and why?
Muscle tone and posture
Muscles almost never fully relax.
Muscle tone – “muscle fibres in a state of partial tension”.
Poor muscle tone leads to
poor posture and slouching.
Good posture leads to better
breathing due to there being more
room for the lungs to expand.
The heart does not have to work
as hard.
Summary Questions:
Describe FLEXION, EXTENSION, ADDUCTION & ABDUCTION.
What is the difference between fast twitch and slow twitch muscle fibres?
What is meant by fitness and name 4 components of fitness?
Name the functions of the skeletal system.
Name some characteristics of a good posture and why is it important to
avoid poor posture and slouching.