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STARTER TASK

STARTER TASK. List the five different components of fitness. Give a brief explanation of each. STARTER TASK ANSWERS. Cardiovascular endurance – the system of blood pumping around the body. Muscular endurance – how long muscles can work at maximum levels without fatigue.

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STARTER TASK

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  1. STARTER TASK • List the five different components of fitness. • Give a brief explanation of each.

  2. STARTER TASK ANSWERS • Cardiovascular endurance – the system of blood pumping around the body. • Muscular endurance – how long muscles can work at maximum levels without fatigue. • Speed – the speed of limb movement or reaction to stimulus. • Strength – the maximum force developed within a muscle during a single contraction. • Flexibility – the range of movement possible at a joint.

  3. PHYSICAL EDUCATION DEPARTMENT SKILL RELATED FITNESS AGILITY AND BALANCE

  4. LEARNING OUTCOMES • Be able to define agility and balance. • Know how to improve agility and balance. • Know how agility and balance can be measured. • Be able to list some activities where agility and balance are important.

  5. MOTOR FITNESS This involves the skill aspect of training and includes: - • Agility. • Balance. • Coordination. • Reaction time. • Speed. • Power.

  6. AGILITY 1 • Agility - this involves the performers ability to move in a controlled way and change direction, turn, stop and start quickly at speed. • This is a combination of balance, coordination speed and power. • Agility can be improved by specific training. • This training involves the practice of the movements made in specific sporting activities. • The practice needs to be at full speed and under conditions similar to those in a game situation.

  7. AGILITY 2 • The ability to change the position of the body quickly and correctly is very valuable to all participants. Qs. Can you give some examples where this may be required? • We can measure agility through the observation of the activity i.e how well they can turn with a ball or through tests. • The Illinois agility run and the 505 agility test are two tests that can be used.

  8. AGILITY 3 Illinois Agility Run Description: • The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. • 4 cones are used to mark the start, finish and the two turning points. • Another four cones are placed down the centre an equal distance apart. • Each cone in the centre is spaced 3.3 meters apart.

  9. AGILITY 4

  10. AGILITY 5 Procedure: • Subjects should lie on their front (head to the start line) and hands by their shoulders. • On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped. Equipment required: Flat non-slip surface, cones, stopwatch, measuring tape.

  11. AGILITY 6 • 505 Agility Test • Description / procedure: • Markers are set up 5 and 15 meters from a line marked on the ground. • The athlete runs from the 15 meter marker towards the line and through the 5 m markers, turns on the line and runs back through the 5 m markers. • The time is recorded from when the athletes first runs through the 5 meter marker, and stopped when they return through these markers (that is, the time taken to cover the 5m up and back distance - 10 m total).

  12. AGILITY 7 • The best of two trails is recorded. • The turning ability on each leg should be tested. • The subject should be encouraged to not overstep the line by too much, as this will increase their time. • Equipment required: Start/stop timing gates or stopwatch, non-slip running surface, markers • Comments: This is a test of 180 degree turning ability and may not be applicable to some sports.

  13. AGILITY 8 Qs. WHY DO WE NEED AGILITY? • We need agility to be successful in all games and most sports. Qs. What types of activities require agility? • Gymnasts. • Basketball players. • Footballers. • Skiers. • All racket sports and ball sports.

  14. BALANCE 1. There are two types of balance: • Static – the ability to maintain equilibrium when stationary. • Dynamic – the ability to maintain equilibrium when moving. • Equilibrium means keeping the centre of gravity (centre of mass) over the area of support.

  15. BALANCE 2. • If we cannot maintain equilibrium we will fall over. • We maintain our balance through coordination of the: • Eyes, • Ears, • The proprioceptive system organs in the joints.

  16. BALANCE 3. • We can improve balance by developing the appropriate skills through practicing and training. • Dynamic balance can be measured through observation of activity in a particular sport. • Static balance can be measured through tests such as the Stork Stand Test.

  17. BALANCE 4. The Stork Standing Test. • Stand on both feet, hands on hips. • Lift one leg and place toes against knee. • Raise heel and stand on toes. • Balance for as long as possible.

  18. BALANCE 5. Qs. What type of activities involve static balance? • Gymnastics, • Shooting, • Archery. Qs. What type of activities would involve dynamic balance? • Skiing and snowboarding, • All racket games and all ball games.

  19. AGILITY AND BALANCE. Qs. What practice could we carry out to develop agility and balance for a change of direction in the following activities: • Football? • Rugby? • Basket ball? • Badminton?

  20. Agility Run Ratings (seconds) Rating Males Females Excellent <15.2 <17.0 Good 16.1-15.2 17.9-17.0 Average 18.1-16.2 21.7-18.0 Fair 18.3-18.2 23.0-21.8 Poor >18.3 >23.0 ILLINOIS AGILITY RUN RESULTS • Results: The table below gives some rating scores for the test

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