What is the relationship between physical fitness, training and movement efficiency?

1. What is the relationship between physical fitness, training and movement efficiency? • Health-related components of physical fitness • Physical fitness is important in establishing and maintaining total body health. Physical fitness has a number of essential components, all of which contribute to total body fitness. Some fitness components have a direct impact on health. A variation in one or a number of these components can significantly affect our total health and well-being. • Health-related fitness components include: • • cardiorespiratory endurance • • muscular strength • • muscular endurance • • flexibility • • body composition.

2. Other fitness components relate more specifically to skills required for sports performance. These include: • power • speed • agility • coordination • balance • reaction time. An improvement in health-related fitness components improves personal health and lifestyle, including lowering the risk of hypokinetic disease. Hypokinetic disease includes such conditions as: • heart disease • obesity • high blood pressure • insomnia • diabetes • depression. Health-related fitness components respond positively to physical exercise. For example, exercise can help us lose weight, improve muscle tone and assist in the prevention of lower back pain. However, exercise should not be considered in isolation. Other factors such as heredity, environment and nutrition, together with lifestyle practices such as drug use and stress management, play an important role in contributing to total body health.

3. -Cardiorespiratory Endurance Cardiorespiratory endurance or aerobic endurance is a measure of the ability of a person’s lungs, heart and blood vessels to supply oxygen to the working muscles of the body; it also refers to the ability of the working muscles and other organs to utilise this oxygen. Cardiorespiratory endurance can make a significant impact on daily living because without it a person will commonly experience feelings of tiredness and fatigue. Cardiorespiratory fitness is the major component of fitness for activities such as distance running, road cycling and other physical undertakings that require continuous movement for extended periods of time. Athletes who participate in team sports such as football, basketball, netball and hockey also require a strong aerobic base.

4. – Muscular Strength Muscular strength is the ability of muscles to apply force to an object; it contributes to a person’s health by enabling them to participate in life without feelings of muscular tiredness and fatigue. There are many tasks done in daily life that require strength. Activities such as lifting groceries, carrying a school bag or walking up stairs all require an element of strength. Strength is also important when participating in physical activity and is particularly significant in team games like rugby league. Strength can be applied in a variety of ways depending on the sport or even the specific game situation in which the athlete finds them. For example, a basketball player may need to apply their core strength to block out an opponent in a rebounding contest, and then may need to apply strength in a different way to pass the ball or sprint the length of the court in another part of the game. Strength is also a major component of power.

5. – Muscular Endurance Muscular endurance is defined as the ability of the muscles to perform repeated contractions against a load or resistance. In any single day some muscles may contact countless numbers of times in activities such as walking. The ability to keep going without muscle fatigue is important to overall health. The level of resistance that muscles have to work against is an important feature in determining muscular endurance. A person who continually walks up hills or trains muscles using lots of repetitions with light weights may build up high levels of muscular endurance. Some examples of sports requiring high levels of muscular endurance are middle to long distance running, swimming, rowing, canoeing and cycling. There is also a range of team sports where athletes have to play for extended periods, such as 4 x 15-minute quarters, or 2 x 30-minute halves, which require a high level of muscular endurance to ensure that athletes are able to continually move and create space. Athletes who compete in sports such as tennis or squash, require specific muscular endurance in their legs, wrist, forearm and upper body in order to compete in long

6. – Flexibility Flexibility is the range of motion around a joint and can make an important contribution to the way people feel. Stiffness and tightness in joints can limit an individual’s freedom of movement and contribute to injury of bones, tendons and muscles. As mentioned earlier a joint is where two or more bones meet, the tendons and ligaments and muscles encapsulating the joint can restrict this range of movement and limit the effectiveness of movements. Flexibility decreases with age, but can be maintained with regular exercise and stretching routines. Good flexibility aids in mobility and helps to reduce the chances of muscle fibre tears and ligament strains. While maintaining flexibility is important in daily life, it has a particular significance in some sports. Competitive gymnastics and dancing require high levels of flexibility, so that the performer is able to undertake the skill of the required movement patterns. While a high level of general flexibility is vital in performing well in these activities, many movements can be enhanced by high flexibility. For instance, a tennis player with good shoulder flexibility would be able to take the racquet back further and generate more speed in the serve; an athlete with good hip flexibility would have a longer stride length when running; and a spin bowler with good wrist flexibility would be able to impart more spin on the ball when bowling in cricket.

7. -Body Composition Body composition is the percentage of bone, muscle (and organs) and fat in one’s body. Two people of the same height and weight can look quite different if they have different amounts of body fat and muscle mass. The person with the greater muscle mass and lower body fat will have a higher resting metabolic rate. Body fat is the main component of body composition that is monitored, and it can have a detrimental effect on our wellbeing and performance. Having a high body fat percentage— particularly around the abdomen—can increase the likelihood of heart disease, stroke and type 2 diabetes. Conversely, when body fat levels become too low, the immune system can be compromised. From a performance aspect, a high level of body fat is generally detrimental as it is considered ‘dead’ weight and will lower an athlete’s power-to-weight ratio. Very low body fat percentages are generally found in body builders, triathletes and cyclists. High body fat percentages are not usually found in athletes except for the likes of sumo wrestlers.

8. Testing the Health Related Components of Fitness • -Cardiorespiratory Endurance Testing cardiorespiratory endurance Cardiorespiratory endurance can be assessed using a range of tests. These include: -Yo-Yo Intermittent Recovery test -Coopers 12 minute run -multi-stage beep test See Handout and Textbook for information

9. – Muscular Strength 7-stage abdominal Test Handgrip strength Test

10. – Muscular Endurance Prone Hold Test Push Up Test

11. – Flexibility Sit and Reach Arm over and Under

12. -Body Composition Sum of Four Folds Skinfolds Sum of Seven Skin Folds (see Textbook pg 135)

13. skill-related components of physical fitness Having a range of skill components is critical to being able to execute a skill successfully. If an athlete exhibits the qualities needed for their chosen sport, they have a significantly better chance of success than if they did not possess -Power Can be described as the ability to apply force as quickly as possible resulting in a dynamic burst of movement. It is the measure of how much work is achieved per unit of time. To be described as a powerful athlete, you must exhibit the qualities of both strength and speed. Power is important in activities involving sprinting, throwing and jumping. -Speed Speed is the pace at which an athlete performs a task using any part of their body. This can be a sprinter moving their legs or a cricket bowler using their arms.

14. -Agility Agility can be described as the ability to change pace and direction quickly and efficiently. This involves balance, coordination and speed. A soccer player who is dribbling the ball downfield must sidestep to manoeuvre around opposing players. Their success at such a task can be attributed to their agility. Other examples of sports that require agility include skiing, wrestling, squash and most team sports. -Coordination Coordination is the athlete’s ability to use their physical fitness to combine all aspects of a skill to execute the skill successfully. A tennis player must coordinate different skills to complete a powerful and successful first serve, as does a basketball player going in for a lay up with defenders in the key. Athletes who have good coordination tend to learn new skills quickly and are less likely to sustain an injury when exercising.

15. -Balance Balance is the state of equilibrium that results in an equal distribution of weight, which keeps an athlete’s desired posture and composure. Balance is needed by gymnasts to perform a beam or floor routine, and by divers a 10-metre platform dive. -Reaction time Reaction time is the delay between a stimulus and a muscle movement—the response to the stimulus. This could be the time between a starter’s gun and the athlete leaving the blocks. A faster reaction time will deliver a faster time. Reaction time can also refer to an athlete’s ability to adapt their play. If their team is in attack and suddenly the ball is stolen by the opposition, the quicker they reacts to the change of events and moves defensively, the better the chance of eliminating points scored by the opposing team. Response times can vary greatly if a decision has to be made after the stimulus. Reaction time can be improved by reducing anxiety and increasing focus on the stimulus.

16. skill-related components of physical fitness Tests • -Power • Vertical Jump • Standing Backward overhead Throw • -Agility • 5-0-5 Agility Test • Illinois Agility Test • -Coordination • Alternate Hand Wall Tost Test • -Balance • Stork Balance Test • -Reaction Time • Nelson Choice Reaction Time • Ruler Test