HEALTH EXERCISE & FITNESS REVISION QUICK TASK Define 4 components of health related fitness

1. HEALTH EXERCISE & FITNESS REVISION QUICK TASK Define 4 components of health related fitness Identify 4 components of skill related fitness 8 MINUTES

2. QUICK TASKDefine 4 components of health related fitnessIdentify 4 components of skill related fitness • Strength- maximum force exerted in a muscle during a single contraction • Stamina- the ability to sustain vigorous total body activity aerobically • Flexibility-the ability to move a joint through itrs range of movement • Power- the ability to use strength quickly • Speed- the maximum rate at which a person can move their body • Muscular endurance- the ability for a muscle to sustain repeated muscular contractions without fatigue • Balance, reaction time, coordination, agility

3. How would determine body composition? • % body fat can be determined using skinfold calipers which measure the thickness of body fat at points around the body. • These are used to calculate body fat % • This is then compared to national tables

4. Provide recommendations for carbs, fat and protein intake for a cross country skier and ski jumper- give reasons for your recommendations(6)

5. Provide recommendations for carbs, fat and protein intake for a cross country skier and ski jumper- give reasons for your recommendations(6) • Ski jump= power event, XC skier is stamina event. • 1- ski jumper will need additional protein • 2- they will need to do heavy resistance training and build muscle (hypertrophy) • 3- Fat intake should be restricted for both as it is not used as a form of energy. • 4- The XC skier will need more carbohydrates • 5- as there is more stress on the body in this event so they will need to replenish glycogen. • 6- Both athletes will need a balanced diet

6. Describe the most effective way to reduce body weight (4)

7. Describe the most effective way to reduce body weight (4) • 1. devise a weight loss plan that is specific and measurable • 2.Reduce food intake and or increase energy expenditure • 3. Create a negative energy balance • 4. Continue to eat a balanced diet • 5. Complete aerobic exercise and burn off additional fat

8. Lifestyle choices can affect health- identify 3 lifestyle choices that can affect health (3) • Smoking • Drinking alcohol • Poor diet

9. Choose 1 and discuss how you would try and change that individual to make healthier lifestyle choices (3) • Smoking- • Can reduce life expectancy so giving up improves this • Can affect others through passive smoking- for example children • Financially it is expensive • Can be supported through doctor / support groups

10. Identify 2 skill related fitness components important for a high jumper (2)

11. Identify 2 skill related fitness components important for a high jumper (2) • Balance • Coordination • Agility

12. Describe a recognised test for a high jumper (3 marks)

13. Describe a recognised test for a high jumper (3 marks) • Vertical jump test • Performer stands with hand outstretched whilst feet flat on the floor this height is marked. • Jumper then jumps as high as possible • This height is recorded • The difference is calculated and recorded • Distance is then compared to national standards.

14. How can an athlete’s diet aid recovery? 2 marks • Eat carbohydrates within 2 hours to speed up recovery • Water is needed to rehydrate the body. • Protein is needed to repair the muscles. • Eat foods with a high GI index- they help convert glucose into glycogen which is stored

15. What is BMI and what does it measure? (3 marks)

16. What is BMI and what does it measure? (3 marks) • It is used to estimate levels of obesity. • It is widely used by health professionals • You measure height and weight and then calculate BMI.