Topic 1: H ealthy active lifestyles

1. Topic 1: Healthy active lifestyles Set yourself a target and you try to achieve it therefore after you have that ‘good feeling’ Exercise can mentally relieve stress or tension. Improve skills, performance. Helps you feel good. Physical challenge. It can also be a mental challenge, pushing yourself to achieve more. 3 • To progress in different exercise factors such as: • Cardiovascular fitness • Muscular strength • Muscular endurance • Flexibility • Body composition Do the activity/exercise with friends. Keep yourself healthy and fit therefore when ill you can recover much more quickly. It can help you develop team work and improve you co-operation with others. Being with friends while doing exercise/activities gives you more enjoyment. While doing Exercise or activities you can meet new people.

2. BENEFITS 7.Provide a mental challenge 1. Increase fitness. 6.Contribute to the enjoyment of life 7 2.Help the individual feel good (serotonin ‘feel good hormone’) 5.Contribute to good health 4.Increase self-esteem and confidence 3.Help relieve stress, and prevent stress related illness

3. Reasons why people take part in sport 5. The development of friendships and social mixing. Taking part in an activity at school or at a club mean you socialize with other people. Participants get to know new people and make new friends. 1. co-operation -ability to work well with others as a team or setting up activities. 5 4. aesthetic appreciation – appreciation of how something looks, feels or the environment it is in. The aspect of sport may not always be appreciated as much as winning 2. competition – allowing challenge of playing different opponents and working with other teams 3. physical challenge – being able to test yourself an push yourself physically. For example the London marathon as it offers a good memory for those who took part for fun

4. Influences • Socio-economic • Cant afford to play or participate in the sport. • People • Informs you about the sport. • Peers/friends play the sport therefore you are more likely to play it too. • Health and well being • Disability. • Doctor advises you to do exercise for your own health(if to lose weight) • Asthma. 6 • Image • Media/T.V • Negative images of the sport people hurting themselves. • Inspired- footballers making millions of money. • Resources • Clubs nearby. • Equipment to play the sport. E.g. to play polo it would be very expensive unlike having a friendly game of football with your friends. • Facilities. • Cultural factors • Religion(bend it like Beckham) • Protestant/catholic- dividing teams from the same place. • Conflict between clubs.

5. Opportunities for getting involved • 5. The Youth Sport Trust TOP Link • TOP programmes are designed to encourage people of all abilities to get involved in sport. They do this by getting students to organize and manage sport festivals, games for local primary schools. • 6. Active Kids programme. • Various supermarkets run a voucher programme which helps buy new sports equipment for schools. • 1.Government Initiatives • ensure all pupils receive their entitlement to two hours of high quality Physical Education (PE) per week’. 6 4. The organization Sport England. start: increase participation in sport i Stay: retain people in sport through facilities, Coaches and competitive opportunities. Succeed: create opportunities for talented performers to achieve success. • 2. PE School Sport and Club Links (PESSCL) • The step into programme provide opportunities for student to take part in sport as performers, leaders and volunteers. • The PESSCL strengthens links between schools and sports clubs. • 3. School Sport Partnerships • This tries to offeroffer high quality coaching and competitions within the local community

6. Sports Development Pyramid Performance: At this stage you begin to concentrate on specific skills and develop talent in specific sport. Quality coaching, youth games and club activity. Excellence: pyramid narrows as less people take part at this level. Governing bodies are responsible for development at this level as players pass from county-regional-national squads. excellence performance Participation: This is when participants start to participate in specific activities for enjoyment. Top programme- school coaching, school festivals, club/school links. Participating in a sports club links to the next stage. • Foundation: This is the base of the pyramid. Where students are most likely to learn basic skills . • Types of activities: • Primary P.E lessons • Top play • Multi sports sessions • Helps personal development and future participation in sport participation foundation

7. Health related fitness

8. Muscular endurance is important in many sports for example: • Cycling • Swimming • Football • Basketball • netball Why do we need muscular endurance? Muscular Endurance We need muscular endurance if we want to sustain an activity for a long period of time. The stronger our muscles are the better muscular endurance we have, therefore we will be able to play the sport/activity for a long period of time. Definition of muscular endurance: Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

9. Cardiovascular fitness sports: • Swimming laps • Cycling • Running • Netball • Football • Mountain biking • Hiking What are the benefits of cardiovascular fitness? Cardiovascular fitness • Benefits: • Live longer: if your heart functions are strong then a healthy life and a chance of living longer increases. • Better looking/feeling body: It also improves the body to oxidize fat therefore you will have a stronger body and a feeling of well-being. • Improved heart rate: higher cardiovascular fitness lowers heart rate as your heart will perform more effectively. Definition of cardiovascular fitness: The ability of a person to extract oxygen from the air, into the bloodstream and the ability to then pump this oxygen via the heart, then to the muscles to be used to oxidize carbs and fat.

10. Sports that need muscular strength: Weightlifting Rugby Football Baseball Swimming Rowing What are the benefits of muscular strength? Muscular strength Benefits: You will burn more calories(muscle mass increases your metabolic rate) More energy You will be healthier when you are older Strong muscles can improve self esteem and is also a healthy way for relieving stress Stronger immune system therefore it will prevent any disease. The definition of muscular strength: The ability of a muscle to exert force against resistance

11. Sports in which flexibility is used: • Gymnastics • Dance • Swimming • Figure skating • Diving • Cheerleading • Karate • Rock climbing • wrestling What are the benefits of flexibility? flexibility • Benefits: • Improved performance • Decrease the rate of injury • Reduced muscle soreness • Improved posture • Increased blood and nutrients to muscles • Improved muscle co-ordination • enjoyment Definition: The range of motion around a joint.

12. Sports which require body composition: • Football • Swimming • Baseball • Rugby • Badminton What are the benefits of body composition? Body composition • Benefits: • improve insulin sensitivity and glucose tolerance • Reducing the risk of heart disease or even a stroke because heart circulation will be stronger and improved • Improves lung function • Increase energy and endurance • Improves self confidence Definition of body composition: In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies

13. Skill related fitness

14. Sports which require agility: • Squash • Fencing • Diving(Tom Daley) • Boxing(Nicola Adams) Why do we need agility? Agility We need agility to form precise movements in sport. e.g. In fencing and squash you must have quick and clean movements therefore your agility must be good. Definition: Agility is the ability of the performer to change position of their body quickly, whilst keeping their entire body under control.

15. Sports which require balance: • Gymnastics • Surfing • Boxing • cycling Why do we need balance? Balance • Balance is important for everyday life and not only sport. There are two types of balance: • Static- for example, standing on one leg • Dynamic- for example:keeping your balance on a bike as it goes round a corner. Definition of balance: It is the ability of the performer to retain their centre of mass over their base of support.

16. Examples of coordination: • Cricket stance • Basketball lay-up Why do we need coordination? Coordination We need coordination in sport because it allows us to produce complex movements. Definition of coordination: It is the ability of the performer to move two or more body parts accurately and smoothly in response to stimuli from the senses.

17. Sports which require power: • Long jump • Sprinting • Boxing Why do we need power? Power Definition of power: It is the combination of strength and speed –it is the ability to so strength performances quickly. Power is important in explosive events like throwing and sprinting. Power is vital to getting a good start in short races, e.g. Greg Rutherford-long jump.

18. Sports which require reaction time: • Table tennis • Sprinting • rugby Why is reaction time important? Reaction time Definition: It is the amount of time it takes for a performer to initiate movement after the presentation of a stimulus. An example of good reaction time would be a table tennis player because the faster they react to the ball, the better the chance of making the return.

19. Sports which require speed: • Sprinting(Usain Bolt) • Boxing • Long jump • trap shooting Why do we need speed? Speed Definition: It is the rate at which a performer is able to perform a movement or cover a set distance. It is very important in many sports and it can often be that thing where it separates a good performer from a great performer. Example: badminton drop shot or running: how fast an athlete can run the 1500m.

20. 7 Principles of Training

21. Individual needs • 5 questions • What is their initial level of fitness? • How old are they? • Male or female? • Why do they want to train? • What is their aim or motivation. Individual needs are very important. For example: woman who is pregnant and a disabled person will both have different needs. These answers will help you decide the training programme which is best for the individual needs and abilities of the performer.

22. Specificity • Specific training • muscles- sports which require a lot of running-work mainly on your legs • Type of fitness- do you need strength, speed, stamina? • Skills-need to practice relevant skills You must do specific types of activity to improve specific parts of the body in specific ways. For example: if you are training for a weightlifting competition, it is no use going swimming everyday. Specific individuals respond differently to the same exercise. Training might need to be ADAPTED to suit the needs of different participants.

23. Progressive Overload It is when you gradually increase the amount of overload so that fitness gains occur but without potential for injury. Unless the body is subjected to increased demands ,improvements in physical fitness will not be made. Physical fitness-must be effective-pace increased and specific demands on the body. If training levels stay the same- only be maintaining participants level of fitness, not improving it. Remember- you can train too much Psychological????

24. The FITT Principle • They are four ways to achieve overload in an exercise programme. • Frequency-how often you train? • Intensity-how hard you train? • Time-how long you train for? • Type-the kind of training you do • Intensity- • Aerobic respiration- means respiration ‘with oxygen’ the heat can keep the muscles fully supplied with oxygen • Anaerobic respiration- means respiration ‘without oxygen’- exercise which are fast or intense and the heart cannot supply oxygen quick enough to the muscles. • The length of session required to achieve improvements depends on how hard a performer is training. • You should aim to spend at least 20 minutes per session to achieve improvements in aerobic fitness. Frequency-maintain health-train for 30 minutes- 5 times a week Type-if your aim is simple health related fitness then the TYPE of exercise does not matter as much, you should only raise your pulse in the aerobic zone for 20 minutes.

25. Reversibility Unfortunately, most of the adaptation which results from training are reversible. Fitness will be lost if the training load is not met. This means that unless you keep training, any fitness gained will be lost.

26. Rest and Recovery • Moderation means achieving a balance between not training enough and overtraining. • Achieving the right balance is important • Without proper rest and recovery time, performers can become tired and not perform effectively.

27. Smart Targets

28. Specific Time Bound Measurable Smart Targets Realistic Achievable

29. S M A R T • Specific • Measurable • Achievable • Realistic • - Time-Bound

30. Rugby- Wigan- recruit for the squad 2014 You target must be SMART therefore it must have a all the 5 key elements EXAMPLES Football- Manchester city –Winning the league Golf- Tiger Woods- To win a major this year

31. My Personal Target Sports specific target- faster over 20 metres by October (a second faster)