SG PE – Skill Related Fitness

1. Agility, Balance, Co-ordination SG PE – Skill Related Fitness

2. To create a video presentation on one of the aspects of skill related fitness. AGILITY BALANCE CO-ORDINATION Today’s task

3. 1- Presenter (responsible for speaking the presentation into the camera **everyone will do this at some point in 3rd of 4th year) 2 – Camera (wo)man! (responsible for working the Flip camera to video the footage) 3 – Scribe (responsible for writing down all of the information for the presentation) 4 – Researchers (responsible for finding all of the essential information. ROLES

4. What is it? “The ability to adjust position or change direction quickly whilst maintaining control” Why would we need this in team / individual activities? Agility

5. Badminton requires fast coordinated movements. Quick agile movements gives the performer more time to play shots with accuracy and power making things more difficult for the opponent. Individual Activity Example

6. In basketball, I needed agility to quickly change direction and sprint to get away from a marker to create space and gain time on the ball. Team Activity Example

7. Static balances are where you hold your body in stillness (Headstand, handstand, arabesque, v sit) Dynamic balances are where you must maintain your balances while your body is in movement where the conditions are constantly changing (Spike in volleyball, lay up shot, headspring, scrum in rugby) Balance

8. Maintaining balance: Keep your centre of gravity above your base of support. Keep your centre of gravity as low as possible Keep base of support as wide as possible Balance

9. To perform this static balance I had to make sure my centre of gravity was directly above my base. Therefore my hips had to be above my head. The wider my base the easier it was to balance so I made as big a triangle with my head and hands with fingers spread apart. Finally, I kept my muscle as tense as possible with my legs together and straight.  Effect on performance I was able to hold the balance for longer making it aesthetically pleasing. STATIC BALANCE IN AN INDIVIDUAL ACTIVITY EXAMPLE

10. To perform this dynamic balance I had to make sure my centre of gravity was as low as possible so I bent my knees to gain more balance. I also made my base as wide as possible with one leg in front of the other for a stronger stance with balance and grip. I kept muscle tense to hold this position. Effect on performance My low body position and wide base of support made me more balanced and I was able to drive my opponents back in their scrum gaining vital yards up the pitch. DYNAMIC BALANCE EXAMPLE

11. DEFINITION: “The ability to link a series of movements together by moving joints and body parts in the correct order.” CO-ORDINATION

12. Spike in volleyball Layup in basketball Headspring vault Handspring vault Overhead clear complex skills which require a lot of co-ordination:

13. When performing a spike in volleyball, I had to link together the parts of the skill by timing my run and jump to hit the ball with one hand downwards past opponent blockers. Co-ordination to perform a skill (team activity)

14. “When performing a headspring vault in gymnastics I had to link together the parts of the skill by timing my run up and jump to place my head and hands on the box and vault over, whilst maintaining control and balance.” Co-ordination to perform a skill (individual activity)