Transcript Health and Fitness - staugustineoldham.com

Health and
Fitness
What is Health?
Health is a state of complete
physical, mental, and social
well-being, and not merely the
absence of disease
What is included in physical wellbeing?
 This means your heart, lungs and other
body systems are strong and healthy.
 Your lack of illness contributes to your
enjoyment of life.
 Your body shape improves and you look and
feel good.
 Physical activity helps you achieve all this.
Mental well-being
 You learn how to cope with stress and
difficult situations in sport.
 You can then use this to cope with pressure
of exams.
 You learn to control emotions, as in sport
there is an immediate penalty for breaking
rules. In real life even if you feel angry you
still do not become violent.
Social well-being
 Humans live in groups and we must learn
social or group behavior to fit in. Sport
helps us with this by teaching us confidence,
co-operation, communication and team
work.
 You meet new people and learn friendship
and support.
 You improve your self esteem i.e. you are of
some value in society.
What is Fitness?
 Fitness is the ability to meet the demands of
the environment.
 Your environment is everything around you.
It includes home, school, family and friends.
 If you can carry out everyday tasks and
activities without getting too tired and still
have energy left over for emergencies then
you are fit.
How are Health and Fitness linked?
 Health and Fitness are closely linked.
 You cannot be healthy without being fit enough to
meet the demands of your environment e.g. a
broken arm means not being able to do your
school work.
 However you can be fit but not healthy – you can
physically manage your everyday tasks but are
constantly depressed about being no good at
anything.
 Remember - Health is complete physical, social,
and mental well-being
What are the Components of fitness
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Strength
Stamina / Endurance
Suppleness / Flexibility
Speed
Body Composition
Agility
Balance
Co-ordination
Explosive Strength / Power
Fast Reactions
Good Timing
Fitness can be General or Specific
 General Fitness
 Remember 4 S’s
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Strength
Stamina / Endurance
Suppleness / Flexibility
Speed
General Fitness also includes
Cardiovascular Endurance, Muscular
Endurance and Body Composition
Specific Fitness
Remember ABC EFG
Agility
Balance
Co-ordination
Explosive Strength / Power
Fast Reactions
Good Timing
What is strength?
 The ability of a muscle or
muscle group to apply force
against a resistance
 You need strength to push in a rugby scrum
 You need strength to lift a suitcase.
 If you have too little strength you risk injury
What is Stamina?
 Also referred to as
endurance/cardiovascular fitness
 The ability to exercise the body for long
periods of time without getting tired
 e.g. Walking / jogging/ aerobics
 Cardiovascular means heart and blood
vessels These get oxygen into the body,
distribute it and get carbon dioxide out.
What is Suppleness / Flexibility?
 This is the range of movement at a joint.
 You need flexibility for tying shoe laces,
reaching up to a shelf or playing sports.
 If you have poor flexibility you move stiffly
and are more likely to injure your tendons
and ligaments in violent movements
What is Speed?
 The time it takes to move the body or part of
the body over a given distance.
 Speed is needed to move either your whole
body e.g. in the run up to long jump.
 Speed is needed to move a part of your
body e.g. upper body, shoulder and arm to
hit a rounders ball.
What is Body Composition?
 This is the amount of fat and lean tissue in
your body.
 If you have too much fat or too little you are
unfit.
What is Agility?
 This is the ability to change the body
position quickly whilst keeping the whole
body under control.
 e.g. dodging an opponent in netball or
rugby.
What is Balance?
 The ability to maintain stability (not fall over)
 The ability to retain the centre of mass
above the base of support
 The bigger the base of support the more
stable you are.
 e.g. if a person doing a handstand leans too
far one way their centre of mass is no longer
over their base of support and they
overbalance.
What is Co-ordination?
 The ability to move two or more body parts
together, smoothly and accurately in
response to what your senses tell you.
 e.g. when playing badminton you see the
shuttle coming and are able to move your
feet to get into the correct position and also
move your arm to get the racquet into the
correct position to play the shot.
What is Explosive Strength / Power?
 A combination of strength and speed.
 The ability to do strength performances
quickly.
 Power = strength x speed.
 e.g. you need power to hit the ball hard in
tennis or to throw a discus.
What are Fast Reactions?
 Speed of reaction is the time it takes to
respond to a given stimulus.
 e.g. reacting to starters gun in sprinting.
The quicker we respond the quicker are
reactions are.
What is Good Timing?
 The ability to coincide movements in
relations to outside factors.
 e.g. choosing to tackle when the ball is
slightly away from your opponent’s feet in
football
Fitness is relative to the game and
position with in the game
 Demands are different for everyone
 Cannot ask ‘are you fit’ without asking ‘fit for
what?’
 For majority of people physical fitness is the
ability to carry out the demands of everyday
life with ease, or being able to continue with
physical activity for lengthy periods without
getting tired.
For top level performers
 Physical Fitness is about having the body in such
a state at which it is able to perform at peak levels.
 Different sports and positions require different
levels of fitness.
 e.g. a forward in football needs good stamina and
speed to keep outwitting his opponent.
 A goal keeper needs power in his legs, good
flexibility to get into the awkward positions and
good reaction times.
Comparison between club player
and international in same game
 Club Player
 Needs to be fit to play well in his chosen sport
 Probably have one training session per week and
one game per week
 Probably be an amateur holding down a full time
job
 Therefore amount of time spent on training is
limited
 His opponents will be of a similar standard to him.
 He needs to be fit enough to participate at a good
level but will have lots of time to recuperate
between matches and recover from any minor
Top Class Player / International
 Needs excellent general fitness and high
level of specific fitness relevant to position /
sport
 Demands made upon him are great / sport
will also be his job.
 Six days a week he will be training or
playing.
 His responsibility is to be match fit at all
times.
 If his speed is not good he will not be able to out
run his opponent
 Mental fitness must also be high.
 The pressure of top-class sports is great.
 He must not show any sign of weakness or crack
under pressure.
 If he looses his temper or retaliates he is likely to
get sent off and his team will suffer.
 Media coverage will be negative and he will find it
hard to live down.
Reasons for taking Exercise
 Helps you look and feel good
 Burns up stored body fat/ or for thin people builds up
muscle
 Tones muscles of back and abdomen so posture improves
 Strengthens bones
 Keeps you flexible
 Makes heart and lungs work more efficiently so you don’t
get tired easily
 Helps prevent heart disease, high blood pressure, back
pain and cancers
 All the above give you an increased life expectancy
Why do we need Strength in
everyday life?
 You need strength for every day activities
 To lift a suitcase or heavy bag of shopping
 To do house hold tasks which require you to
move pieces of furniture / moving the suite
to hoover underneath / moving a bed.
 To push in a rugby scrum
 I f you have too little strength you risk injury
when you lift/push or pull things
Why do we need Flexibility in
everyday life?
 Flexibility is the range of movement at a joint
 You need flexibility for tying shoe laces,
reaching up to a high shelf or playing sports
 If you have poor flexibility you move stiffly
and are more likely to injure your tendons
and ligaments in violent movements
What is posture?
 Posture is the way you hold your body when
you are sitting, standing, walking or lifting
something.
 Good posture means your body is in the
position that puts least strain on your
muscles, tendons, ligaments and bones,
good muscle tone is essential for this.
Effects of Poor Posture
 Don’t look as good as you could
 Muscles have to work harder so you get
tired sooner
 Strain on bones, tendons, and ligaments
e.g. back strain, fallen arches
 Rounded shoulders making it harder to
breathe deeply, less space for heart and
lungs
What is Muscle Tone?
 Muscles never completely relax – a small
number of fibres stay contracted.
 Enough to keep the muscle taut but not
enough to cause movement. This state of
partial contraction is called muscle tone.
 Without muscle tone you could not stand up
properly
Energy Requirements
 Movement is caused by muscles contracting. This needs
energy
 Muscles obtain energy from food
 Even when you are relaxed and resting you need energy to
keep you warm to keep your heart and lungs working
 Your Basal Metabolic rate is the amount of energy you
need just to stay alive awake and comfortable
 To move around, digest food and do exercise you need
even more energy
 This is called working energy
 Total energy needed = basal metabolic rate plus working
energy
Psychological Benefits
 Gives you a challenge to aim for
 Helps you deal with stress and tension and
can be fun
 Helps you feel better about yourself and
increase your self- confidence
Social Benefits
 Can improve your team work and cooperation
 Can help you meet people and lead to new
friendships
 Sport can improve your image and bring in
money
Playing Seasons and Closed
Seasons
 Traditionally different sports had specific playing seasons e.g. cricket
tennis summer activities
 Nowadays with easy access to air travel and ability to get to different
countries most sports are played throughout the year
 In the past cricket was just a summer activity / and still is in most
schools but at higher level it is played throughout the year, our
international teams play in Australia, India, Pakistan etc
 In a closed season an athlete would build up to a high level of general
fitness. They do continuous training over long distances to improve
aerobic fitness. They would train the major muscle groups. They would
take care with diet eating lots of carbohydrate and not much fat.
 Pre-season athletes focus on the fitness for the sport
 They run short fast lengths to improve anaerobic fitness and speed.
They continue strength training on the muscles needed for the sport
but work faster to improve their power
Reasons for Warm-Ups
 To prepare you for the activity by warming your
muscles so that they are more flexible and risk of
injury is reduced
 It increases your heart rate and blood flow getting
more oxygen to the working muscles
 It warms the synovial fluid and makes your joints
more mobile
 Mentally prepares you for the activity making your
more focused
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Reasons For Warm-Downs
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Allows body to recover
Removes lactic acid
Shortens the recovery time
Removes carbon dioxide
Ensures smooth circulation preventing
dizziness