Transcript Physical Fitness - EARLSTON HS PHYSICAL EDUCATION

Physical Fitness
Earlston High School
N5 Physical Education
6 aspects
of
physical
fitness
Definition
Testing
Training
Examples
from
your
activity
Factors affecting performance

Improving your physical fitness can have a
positive impact on your overall performance
what aspects of fitness are of
most important in your activity
Testing to find strengths / areas
for development
fitness training programme
6 aspects of physical fitness

Strength

Muscular Endurance

Flexibility

Power

Speed

Cardio Respiratory Endurance
Strength

Definition:
The ability of a muscle or group of muscles
to exert a maximal force against a
resistance in a single effort
Strength
Strength can be:
- static: holding yourself still or opposition (scrum)
- dynamic: repeatedly using strength
(eg swimming)
- explosive: single action (eg throw/jump)
Strength


What type of strength do you require for your
activities?
How does strength impact your performance?
Strength
Testing
- Allows you to compare your test results to
national average

Standing long jump National Averages
Age
Excellen
t
Above
average
Average
Below
average
Poor
14
> 2.11m
2.11 - 1.96m
1.95 - 1.85m
1.84 - 1.68m
<1.68m
15
>2.26m
1.26 - 2.11m
2.10 - 1.98m
1.97 - 1.85m
<1.85m
16
>2.36m
2.36 - 2.21m
2.20 - 2.11m
2.10 - 1.98m
<1.98m
>16
>2.44m
2.44 - 2.29m
2.28 - 2.16m
2.15 - 1.98m
<1.98m
- You can re-test following a training programme
and see if improvements have been made
Strength
You need to use a test that is relevant to your
activity.

Static Strength: using a grip dynamometer
- tests the strengths in your hand/forearm

Dynamic strength: squat thrusts
- similar to measuring muscular endurance
(do not get confused)

Explosive: 2 footed jump
- measure the distance you jump from a
standing start
Strength

Training to improve your strength
Weight Training
Low Repetitions
High Weight
(number of times
you do the exercise)
(using a heavy
weight)
Strength


Remember to consider principles of training
when planning a training programme
On completion of a training programme you
could re-test to see if your strength has
improved
Strength

Can you now describe how improving your
strength has had an impact on your
performance?


What are you able to more effectively?
How does this affect your overall performance?
Muscular Endurance

Definition:
Muscular endurance is the ability of a muscle
or group of muscles to work continuously for
a long period of time without tiring.
Muscular Endurance


Using the same muscle or group of muscles
repeatedly over long periods of time requires
muscular endurance
What activities in particular require good
levels of muscular endurance?
Muscular Endurance



Testing Muscular Endurance
You can use a number of tests to test the
muscular endurance in different muscles in
your body
They all follow the same procedure…

How many of one exercise can you repeat in 1
minute
Muscular Endurance

To test Muscular Endurance in the arms:


To test Muscular Endurance in the legs:


How many press-ups can you do in 1 minute
How many squats can you do in 1 minute
To test abdominal Muscular Endurance:

How many sit-ups can you do in 1 minute
Muscular Endurance

Training to improve muscular endurance:
Circuit Training
6-8 exercises
work 45sec/rest 15sec
Try to alternate exercises between working
arms/legs/core
Muscular Endurance

Circuit Training
Muscular Endurance

Weight Training can also improve muscular
endurance:
Weights to improve ME
High Repetitions
(number of time
You do the exercise)
Low weight
(weight is not
heavy)
Muscular Endurance


Remember to consider principles of training
when planning a training programme
On completion of a training programme you
could re-test to see if your strength has
improved
Muscular Endurance

Can you now describe how improving
your muscular endurance has had an
impact on your performance?


What are you able to more effectively?
How does this affect your overall
performance?
Flexibility

Definition:
Flexibility is the range of movement across a
joint
Flexibility



Flexibility can be a factor that impacts
performance. It is important in many activities
Having good flexibility reduces the chances of
pulling and straining muscles
Having good flexibility will allow you to
perform a skill or technique more efficiently
and effectively
Flexibility


Flexibility can be static and dynamic
Static flexibility is needed to hold a position
still eg gymnastics
Dynamic flexibility is when flexibility is
required over a short time
Eg flexibility in the back of a high jumper

Flexibility
With increased flexibility in
the shoulders the swimmer
can perform the stroke more

effectively
With increased flexibility in
the hips the athlete can
perform the skill more

efficiently
Flexibility

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Choose a team sport and describe how
increased flexibility can help your
performance.
Choose an individual sport and describe how
increased flexibility can help your
performance.
Flexibility

In order to test the flexibility at the hip joint
and in your hamstring muscles the most
common test is called
Sit and Reach
Flexibility
Sit and reach test:
- Legs must be straight out in front of you
- Legs are together
- Legs are flat on floor
- Reach hands as far
along as possible
- Measure the distance.
Flexibility



Training to improve or maintain your level of
flexibility involves stretching.
Stretching can be static: holding a position
for 30-45 seconds at a time
Or dynamic: eg leg swings, shoulder
rotations
Flexibility


Stretches must be held for a minimum time
of…….
Stretching routine must take place at least
……. times a week for flexibility to be
increased/ maintained.
Flexibility

Can you now describe how improving your
flexibility has had an impact on your
performance?


What are you able to more effectively?
How does this affect your overall performance?
Power

Definition:
Power is the combination of strength and
speed
Power

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Power is very important in explosive events
that require speed and strength
For example, power is very important in
jumping and throwing.
Power can only last for a few seconds
Power


Choose an individual activity.
Name a skill that requires power in that
activity…
Choose a team activity
Name a skill that requires power in that
activity…
Power

Having increased power along with effective
technique can allow you to perform skills
more successfully
For example:
You can jump higher/further
You can throw longer distances

Power

Testing:
Explosive power can be measured from 2
tests:
1.
Vertical Jump Test
2.
Standing Long Jump
These tests are a measure of explosive power
in the legs and additional height/distance can
be achieved by using the arms.
Power
Testing Power in the legs:

1.
2.
3.
4.
Vertical Jump Test:
Stretch hands above head and mark the
height on the wall
Stand sideways to the wall and jump as
high as you can
Mark the height you jump with your
fingertips
Distance is measured between the two
marks
Power
Testing Power in the legs:

1.
2.
3.
4.
Standing Long Jump:
Stand behind a marked line
Complete a two-footed jump from a standing
start
Make a mark where you foot lands- must be
the closest part of foot to the take-off line (ie
your heel)
Measure the distance jumped
Power
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Training to improve Power:
Power
Strength
+
Speed
In order to increase power you need to
increase strength in the muscles and do
exercises requiring speed.
Power
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Training to improve power
Weight Training:
Short intervals of work – low repetitions
High levels of intensity – high weights
Remember: exercises should be completed at
speed
Power


Remember to consider principles of training
when planning a training programme
On completion of a training programme you
could re-test to see if your power has
improved
Power

Can you now describe how improving your
power has had an impact on your
performance?


What are you able to more effectively?
How does this affect your overall performance?
Speed

Definition
Speed is the ability to cover a distance or a
movement in a short time
Speed

Speed is required in most activities.
In activities you may require speed by the
whole body or by just a part of the body.
Speed

Team activities that require whole body
speed…
winger in football
Midfielder in hockey
basketball player
For example, speed is essential to get away
from defenders and to get to the ball before
the opposition
Speed

Individual activities that require whole body
speed…
gymnastic
long jump
high jump
Speed is essential in these activities on the
run up
Speed
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Team activities that require speed in part of
the body… doubles in tennis
doubles in badminton
Speed is essential in these activities to get to
the ball/shuttle/net in order to return them
Speed

Individual activities that require speed in
part of the body…
table tennis
badminton
shot put
javelin
Speed is essential as they are required to
bring arm forward quickly
Speed

Testing speed:
Speed is usually measured by timing a sprint
over a short distance.
eg timed 20m or 40m sprint
Speed
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Training to improve speed:
Speed is best improved by increasing
strength in the main muscles required for
your activity
When training to improve speed you are
working anaerobically (without oxygen)
therefore you often rest for 4 times as long
as you have worked.
Eg sprint for 5secs, rest for 20secs
Speed


Remember to consider principles of training
when planning a training programme
On completion of a training programme you
could re-test to see if your speed has
improved
Speed

Can you now describe how improving your
speed has had an impact on your
performance?


What are you able to more effectively?
How does this affect your overall performance?
Cardio-Respiratory Endurance
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Definition
Cardio-respiratory endurance is the ability of
the whole body to work continuously for
long periods of time without tiring
CRE

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CRE is essential in most activities that last a
long period of time.
For example, a hockey match lasts
70minutes and a football game 90minutes.
A 3 or 5 set badminton or tennis game can
also last long periods of time
CRE

Having increased CRE can help your
performance as you are able to:




maintain a high skill level throughout the game
Able to concentrate on all aspects of the game
more effectively than when tired
You will make less mistakes
Able to cope with the demands of the activity eg
able to mark effectively and keep up with
opponents
CRE
Testing your CRE:

Bleep test
20m shuttle is marked out.
On the beep you start running to the 20m line.
On the next beep you set off to run again.
You try to turn on the beep
The time in between each beep decreases each
time and the test goes up in levels
you are out if you miss the line two beeps in a row
CRE
Testing your CRE:

12 minute cooper run
100m track is set out
you count how many times you run round the
track in the timed 12 minutes in order to work
out a distance achieved.
CRE
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Training to improve CRE
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Continuous training
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Fartlek Training
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Interval training
CRE
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Continuous Training
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Must be for a minimum of 20minutes
It is continuous running, cycling, swimming
Heart rate should be within the training zone of
65-80% of your maximum heart rate
Should be at least 3-4 times per week
You will be working aerobically = with oxygen
CRE
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Fartlek training

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Continuous running / swimming / cycling with
short bursts of sprinting followed by slower
recovery then continuous run/swim/cycle repeat
Develops CRE as well as
speed endurance
CRE

Interval Training

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When you exercise for a period of time and then
have a period of rest to recover
For example:
4x 400m running repetitions. Complete the 400m
in 60seconds and then have 90 seconds rest
before the next 400m run.
CRE


Remember to consider principles of training
when planning a training programme
On completion of a training programme you
could re-test to see if your cardio respiratory
endurance has improved

Can you now describe how improving your
CRE has had an impact on your
performance?


What are you able to more effectively?
How does this affect your overall performance?