Transcript UNIT 1 Fitness Testing and Training

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A person is considered to be physically fit if
they are able to carry out everyday tasks
without becoming fatigued (tired).
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Being ‘fit for sport’ requires a much higher
level of fitness than activities such as walking
the dog or gardening.
Aerobic
Endurance
Muscular
Endurance
Physical
Fitness
Body
Composition
Speed
Flexibility
Strength
Measures how well you are able to keep
your muscles supplied with oxygen
 Relies on a strong heart muscle to keep
pumping the blood around the body
 Requires good lungs to keep supplying
blood with fresh oxygen
 Marathon runners and distance cyclists
need a high level of aerobic endurance
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Is when your muscles can keep exerting
force over a period of time
 Can mean the ability to contract many
times, for example in a 90 minute football
game
 Or it can mean the ability to sustain one
contraction for a long period of time, for
example when pulling in a tug of war
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A measure of how much your body is made up
of muscle compared with how much is made
up of fat
Some performers, like rowers, need a large
muscle mass to give them power and strength,
whereas others, like marathon runners, require
a lower muscle mass so they don’t have to
carry ‘extra’ as they are running.
Everyone is born with a predisposition to a
particular body composition.
It is important to have the correct body
composition to your sport.
This is the range of movement possible at a
joint.
 Determined by how elastic the ligaments
and tendons are at a joint, how strong the
muscles are that pull against the joint and
the shape of the bones that form the joint.
 Most joints are designed to give either
strength or flexibility.
 Gymnasts have to be flexible sot hey can
twist their bodies into different shapes.
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This is how fast a muscle can contract,
once or repeatedly, in a given amount of
time.
 In the 100m the faster your muscles
contract over and over, the faster you will
go.
 Speed is important in team games to beat
opponents.
 Speed is often said to be something we are
born with but it can be improved with
training.
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This is the amount of force that can be
generated by a muscle when it is
contracting. There are 2 main types:
› Explosive strength – amount of force exerted
in one quick, powerful contraction, e.g. in
the javelin
› Dynamic strength – amount of force exerted
repeatedly by a muscle, useful in cycling.
Closely linked to muscular endurance.
Agility
Balance
Skill
Related
Fitness
Coordination
Reaction
Time
Power
The ability of a sports player to move and
change direction quickly and under
control
 E.g. a basketball player has to change
direction quickly to dodge other players
when dribbling towards the goal.
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The ability to keep the body stable,
when still or moving, by keeping the
centre of gravity over the base of
support
 E.g. Handstands and cartwheels
 Balance cannot be trained but certain
balances can be practised, e.g. a
headstand
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The ability to use two or more parts of the
body at the same time
 Simple acts like walking require some
level of coordination but other acts such
as a tennis serve/shot require a much
higher level
 Coordination can be improved through
practice
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The ability to combine strength with
speed, to perform a strong contraction
very quickly
 Power is linked to explosive strength
 Power is needed in most sports but is
more obvious in some
 Boxers need power to punch hard and
fast
 Golfers need power to hit the ball over a
great distance
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The time it takes to respond to a stimulus,
such as a ball coming towards you when
fielding in cricket
 The shorter the amount of time it takes
someone to respond the quicker their
reactions
 Important in events like 100m sprint and
swimming because the person who
reacts quickly to the sound of the gun
has a better start to the race
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With the person next to you name all the
components of fitness both physical and
skill related! Here are the first letters of
each to help you….
A
M
S
S
F
B
A
B
C
P
R
E
E
C
T
Fitness training is much more technical than
simply going for a jog each day. Each of
the components of fitness has to be trained
in a different way and different training
methods will develop some components
more than others.
 Because all sports require a mixture of the
components of fitness, they require
participants to take part in a range of
training methods. Overusing one particular
training method is likely to lead to injury in
the long term so a variation is important.
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This is how to calculate how hard you
need to train and how long each
training session should be.
 Each section represents a different
training zone.
 The higher the zone, the harder you
need to work.
 The width represents the time you need
to train in that zone.
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100% of max HR
Speed Zone
Speed (acceleration sprint),
strength and power (plyometrics)
95% of max HR
85% of max HR
60% of max HR
Resting HR
Anaerobic Zone
Flexibility (ballistic), speed
endurance (interval), strength and
power (weight and circuit)
Aerobic Zone
Flexibility (static, active,
passive), endurance
(continuous, fartlek, interval)
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Maximum HR for men = 220 – age
Maximum HR for women = 226 – age
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So, a 15 year old males Max HR is…
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› 220 – 15 = 205 bpm (beats per minute)
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From this we can calculate the training zones...
› Aerobic = 60% of 205 to 85% of 205 = 123 – 174 bpm
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Therefore a 15 yr old male who wishes to
undertake continuous training should work
hard enough to make their heart contract
between these bpms. Any slower will have little
or no training effect and above will cause
fatigue.
This is usually undertaken as part of a
regular training programme.
 Gymnasts and dancers use it to be able
to stretch further and perform more
complex actions.
 Footballers use it a s a way of preventing
injuries.
 There are four types of flexibility
training…
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There is no movement and the stretch is
held for 10-16 seconds.
 E.g. Leaning against the wall to stretch
the lower leg.
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Performer moves slowly into the stretch
to apply extra force to the muscle.
 E.g. taking slow, small steps and rising up
on tip toes to stretch the muscles in the
lower leg, or lunges.
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The force of a stretch is applied by a
partner, while the performer tries to relax.
 The most common form is the hamstring
stretch.
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Known as ‘bounce stretching’.
 Performer tries to use extra force by
bouncing the muscles to stretch them
further.
 E.g. the high kick action.
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Consists of a series of exercises arranged
in order and designed to develop
general fitness, physical fitness and/or
skill related fitness specific to a particular
sport.
 One advantage is that it can be used to
develop many components of fitness in
a limited time and limited space.
 It can also involve large numbers of
participants in a small place and allow
different fitness levels to work together.
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To improve a component of
fitness you need to ‘overload’ to
work harder than your body is
used to. Overload is achieved by
the following:
•Reducing target times (time
taken to complete a number of
repetitions)
•Increasing exercise resistance
(difficulty)
•Increasing repetitions
•Increasing circuits completed
When designing a circuit:
•Decide on fitness requirements of
people completing circuit and choose
exercise accordingly. (What do they
want to develop?)
•The number of participants
•Current level of fitness of participants
•Time, space and equipment available
Don’t exercise the same body part consecutively, alternate
between exercises!!!