Physical Fitness

1. Physical Fitness Earlston High School N5 Physical Education

3. 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

4. 6 aspects of physical fitness • Strength • Muscular Endurance • Flexibility • Power • Speed • Cardio Respiratory Endurance

5. Strength • Definition: The ability of a muscle or group of muscles to exert a maximal force against a resistance in a single effort

6. Strength Strength can be: - static: holding yourself still or opposition (scrum) - dynamic: repeatedly using strength (eg swimming) - explosive: single action (eg throw/jump)

7. Strength • What type of strength do you require for your activities? • How does strength impact your performance?

8. Strength • Testing - Allows you to compare your test results to national average Standing long jump National Averages - You can re-test following a training programme and see if improvements have been made

9. 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

10. Strength • Training to improve your strength Weight Training Low Repetitions High Weight (number of times (using a heavy you do the exercise) weight)

11. 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

12. 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?

13. 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.

14. 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?

15. 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

16. Muscular Endurance • To test Muscular Endurance in the arms: • How many press-ups can you do in 1 minute • To test Muscular Endurance in the legs: • How many squats can you do in 1 minute • To test abdominal Muscular Endurance: • How many sit-ups can you do in 1 minute

17. 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

18. Muscular Endurance • Circuit Training

19. Muscular Endurance • Weight Training can also improve muscular endurance: Weights to improve ME High Repetitions Low weight (number of time (weight is not You do the exercise) heavy)

20. 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

21. 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?

22. Flexibility • Definition: Flexibility is the range of movement across a joint

23. 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

24. 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

25. 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

26. Flexibility • 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.

27. 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

28. 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.

29. 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

30. 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.

31. 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?

32. Power • Definition: Power is the combination of strength and speed

33. Power • 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

34. 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…

35. 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

36. Power • Testing: Explosive power can be measured from 2 tests: • Vertical Jump Test • 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.

37. Power Testing Power in the legs: • 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

38. Power Testing Power in the legs: • 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

39. Power • 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.

40. Power • 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

41. 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

42. 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?

43. Speed • Definition Speed is the ability to cover a distance or a movement in a short time

44. 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.

45. 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

46. Speed • Individual activities that require whole bodyspeed… gymnastic long jump high jump Speed is essential in these activities on the run up

47. Speed • 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

48. 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

49. Speed • Testing speed: Speed is usually measured by timing a sprint over a short distance. eg timed 20m or 40m sprint

50. Speed • 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