higher, faster, stronger notes

Fitness: Ability to carry out daily Fitness: Ability to carry out daily tasks with vigour and alertness tasks with vigour and alertness

without undue fatigue without undue fatigue

What Is FitnessWhat Is Fitness

• Being fit is central to our health and to Being fit is central to our health and to our sense of well-being. Health and our sense of well-being. Health and fitness mean more than just the fitness mean more than just the absence of illness. If we are healthy absence of illness. If we are healthy and fit then the physical, mental, and fit then the physical, mental, cultural and social aspects of our lives cultural and social aspects of our lives are working together. are working together.

Health-Related FitnessHealth-Related Fitness

• The health and fitness levels needed The health and fitness levels needed to carry out daily activities with little to carry out daily activities with little fatigue and still have energy for fatigue and still have energy for emergencies. emergencies.

• To have enough fitness for good To have enough fitness for good health we need: Aerobic Capacity, health we need: Aerobic Capacity, Muscular Strength, Flexibility and Muscular Strength, Flexibility and Body Composition Body Composition

Sport-Related FitnessSport-Related Fitness

• This is the level of physical fitness needed This is the level of physical fitness needed to take on the demands of regular sporting to take on the demands of regular sporting activity. activity.

• Although we may be fit from a health point Although we may be fit from a health point of view, we may not have the fitness of view, we may not have the fitness required to play a sport. There are many required to play a sport. There are many types of sports and each has its own types of sports and each has its own unique demands on the body.unique demands on the body.

Why Do We Need FitnessWhy Do We Need Fitness

•

Why do we want Fitness?

Less fatigueLess boredom

More opportunity for meeting and making friends

Stronger muscles and bones

Bigger heart and lungs

Improved posture and appearance

Greater resistance to illness and disease

Improved sleep

Improved self image

Benefits Of ExerciseBenefits Of Exercise

General HealthGeneral Health

• Improved health and well-beingImproved health and well-being• Reduced Mental and Emotional Stress (sleep Reduced Mental and Emotional Stress (sleep

more soundly and cope with daily pressures)more soundly and cope with daily pressures)• Essential in the control of excess body weightEssential in the control of excess body weight• Helpful in the prevention of heart disease and Helpful in the prevention of heart disease and

the body’s resistance to infection is higherthe body’s resistance to infection is higher• Improved body appearance Improved body appearance • Increased muscle tone and strength Increased muscle tone and strength

Work PerformanceWork Performance

• Allows you to get more work done without Allows you to get more work done without becoming fatiguedbecoming fatigued

• Fitness increased helps us concentrate Fitness increased helps us concentrate better, think more quickly and clearlybetter, think more quickly and clearly

Sporting AbilitySporting Ability

• With an increased level of fitness you can With an increased level of fitness you can participate more, therefore you can participate more, therefore you can participate more intensively and achieve participate more intensively and achieve greater success.greater success.

Use of Leisure TimeUse of Leisure Time

• More sociable lifestyleMore sociable lifestyle

• As well as being able to do a days work As well as being able to do a days work you will have the physical energy for you will have the physical energy for participation in leisure activities.participation in leisure activities.

Functioning of Your BodyFunctioning of Your Body

• Makes the muscles of your heart larger and Makes the muscles of your heart larger and stronger, so that it can pump more blood with stronger, so that it can pump more blood with stroke, which means that it slows down your stroke, which means that it slows down your heart rate.heart rate.

• Improves efficiency of lungs suppling oxygen to Improves efficiency of lungs suppling oxygen to the blood and removing carbon dioxide from itthe blood and removing carbon dioxide from it

• Strengthens the fibres of the working muscles Strengthens the fibres of the working muscles allowing them to function more efficiently. allowing them to function more efficiently.

Risks Of ExerciseRisks Of Exercise

• If you are over weight you run a risk of If you are over weight you run a risk of increased stress on bones and joints.increased stress on bones and joints.

• Possible increased stress on heart could Possible increased stress on heart could lead to a heart attack.lead to a heart attack.

• Starting your program at too great an Starting your program at too great an intensity could cause an injury, if you push intensity could cause an injury, if you push beyond your ability.beyond your ability.

• You may stop exercise before the benefits You may stop exercise before the benefits have been reached.have been reached.

How Do You Improve Your How Do You Improve Your Fitness?Fitness?

• The human body is an amazing piece of machinery, one The human body is an amazing piece of machinery, one that adapts to the stress we put it under. As long as we that adapts to the stress we put it under. As long as we don’t overly stress our body, it will adapt and strengthen don’t overly stress our body, it will adapt and strengthen itself too cope. If you run everyday your legs will get itself too cope. If you run everyday your legs will get stronger and your cardio respiratory system will become stronger and your cardio respiratory system will become more efficient. more efficient.

• Sport scientists have discovered the best way to train Sport scientists have discovered the best way to train and increase our fitness levels in each fitness and increase our fitness levels in each fitness component. Essentially, we do the exercise that most component. Essentially, we do the exercise that most mimics the action and fitness components we want to mimics the action and fitness components we want to train and improve. To increase swimming we swim, to train and improve. To increase swimming we swim, to increase strength we lift weights.increase strength we lift weights.

Fitness componentsFitness components

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Health related componentsAerobic capacityMuscular strengthFlexibilityBody Composition

Sport related componentsAgility Balance CoordinationSpeedMuscular Power Muscular enduranceMaximum StrengthReaction Time

Health Related Fitness

• Health related fitness components are related to your health.

• An increase in these components will increase your health.

Sport Related Fitness

• Sport related fitness components are specific to your chosen sport.

• An increase in these components will increase your sporting ability.

Health Related Fitness Health Related Fitness ComponentsComponents

Aerobic Capacity (Stamina or Aerobic Capacity (Stamina or Cardio-respiratory Endurance)Cardio-respiratory Endurance)

• Is the ability for heart and lungs to supply Is the ability for heart and lungs to supply oxygen through the blood to the muscles. oxygen through the blood to the muscles. This allows us to work for relatively long This allows us to work for relatively long periods without becoming overtiredperiods without becoming overtired

Muscular StrengthMuscular Strength

• Is the ability for our muscles to exert a Is the ability for our muscles to exert a force. This involves maximum strength, force. This involves maximum strength, muscular power and muscular endurance. muscular power and muscular endurance. It helps to protect joints from injury.It helps to protect joints from injury.

FlexibilityFlexibility

• Is the ability to move our joints through Is the ability to move our joints through their full range of movement.their full range of movement.

Body CompositionBody Composition

• Is the capacity to carry the right amount of Is the capacity to carry the right amount of fat and muscle.fat and muscle.

Sport-Related Components of Sport-Related Components of FitnessFitness

If you want to develop a high level of If you want to develop a high level of fitness to play competitive sport you fitness to play competitive sport you need to develop you sport-related need to develop you sport-related

components of fitness!components of fitness!

Muscular PowerMuscular Power

• This is the ability to use strength quickly to This is the ability to use strength quickly to produce an explosive effort, for example, produce an explosive effort, for example, when jumping or throwing a shot put.when jumping or throwing a shot put.

Maximum StrengthMaximum Strength

• Is ability to apply maximum force to an Is ability to apply maximum force to an immovable object.immovable object.

Muscular EnduranceMuscular Endurance

• Is the ability to work the muscles very hard Is the ability to work the muscles very hard for a period of time.for a period of time.

Speed (Anaerobic Capacity)Speed (Anaerobic Capacity)

• This is the ability to get your body moving This is the ability to get your body moving quickly. Speed activities are short event quickly. Speed activities are short event requiring rapid movement, such as 100m requiring rapid movement, such as 100m or 100m track events or 50m swimming.or 100m track events or 50m swimming.

AgilityAgility

• This is the ability to accelerate quickly, This is the ability to accelerate quickly, dodge weave and turn. Agility is essential dodge weave and turn. Agility is essential in most team sports for actions such as in most team sports for actions such as avoiding opposition and falling over and avoiding opposition and falling over and recovering quickly.recovering quickly.

BalanceBalance

• Balance is the ability to stay upright and in Balance is the ability to stay upright and in control of your body position when you are control of your body position when you are moving or stationary. Most sporting moving or stationary. Most sporting activities require balance.activities require balance.

Coordination Coordination

• Coordination is the ability to time your Coordination is the ability to time your movements so you can perform them movements so you can perform them smoothly and accurately. All activities smoothly and accurately. All activities require some sort of coordination.require some sort of coordination.

Reaction TimeReaction Time

• Is the ability to respond to a stimulus Is the ability to respond to a stimulus quickly.quickly.

Testing the Fitness ComponentsTesting the Fitness Components

TestTest Fitness ComponentFitness Component

Speed sit-up (60sec)Speed sit-up (60sec) Muscular Strength, Muscular Muscular Strength, Muscular EnduranceEndurance

Sit-and-ReachSit-and-Reach FlexibilityFlexibility

50m Sprint50m Sprint SpeedSpeed

Standing Long JumpStanding Long Jump Muscular Power, Maximum StrengthMuscular Power, Maximum Strength

Push-UpsPush-Ups Muscular EnduranceMuscular Endurance

1.6 km Run or Kasch-Boyer 1.6 km Run or Kasch-Boyer Step TestStep Test

Aerobic CapacityAerobic Capacity

Stork StandStork Stand BalanceBalance

Shuttle runShuttle run AgilityAgility

Alternate Wall TossAlternate Wall Toss CoordinationCoordination

Grip StrengthGrip Strength Maximum StrengthMaximum Strength

Body Mass Index (BMI)Body Mass Index (BMI) Body CompositionBody Composition

Beep testBeep test Aerobic Capacity, Muscular Aerobic Capacity, Muscular EnduranceEndurance

Training PrinciplesTraining Principles

• To be successful at sport we need our To be successful at sport we need our energy systems and sporting skills to be at energy systems and sporting skills to be at their highest levels. We can reach these their highest levels. We can reach these levels by training. Training is a regular levels by training. Training is a regular programme of exercise to improve programme of exercise to improve performance.performance.

SpecificitySpecificity

• Every type of exercise has a particular effect on Every type of exercise has a particular effect on the body. The type of training that we choose the body. The type of training that we choose must be right for the type of improvement we must be right for the type of improvement we want to see. We must use a training programme want to see. We must use a training programme that put stress on the muscles or body system that put stress on the muscles or body system that we want to develop. that we want to develop.

• If we want to improve the strength of our arms, If we want to improve the strength of our arms, then running won’t help: we must use strength then running won’t help: we must use strength training exercises that work our arms.training exercises that work our arms.

Principles of Training Principles of Training (S.P.O.R.T.)(S.P.O.R.T.)

• To improve our fitness and avoid injury we To improve our fitness and avoid injury we should follow the SPORT principles:should follow the SPORT principles:

• Specificity – train for your own particular Specificity – train for your own particular sportsport

• Progression – increase training graduallyProgression – increase training gradually• Overload – work harder than normalOverload – work harder than normal• Reversibility – we lose fitness if we stop Reversibility – we lose fitness if we stop

trainingtraining• Tedium – make training interestingTedium – make training interesting

ProgressionProgression

• The body takes time to adapt to more or harder The body takes time to adapt to more or harder exercise. We must build up the stress on our exercise. We must build up the stress on our bodies in a gradual, or progressive, way – by bodies in a gradual, or progressive, way – by lifting heavier weights or running farther. If we lifting heavier weights or running farther. If we build up the stress to quickly we risk injury or build up the stress to quickly we risk injury or find the challenge too great and give up. If we find the challenge too great and give up. If we build up the stress too slowly we may become build up the stress too slowly we may become disinterested or bored and give up.disinterested or bored and give up.

• The body needs time to adapt and recover to The body needs time to adapt and recover to training. Our bones, tendons and ligaments may training. Our bones, tendons and ligaments may take longer to change than our muscles or other take longer to change than our muscles or other body systems. body systems.

OverloadOverload

• To improve the fitness of our body systems we need to To improve the fitness of our body systems we need to work them harder than normal. The body will then adapt work them harder than normal. The body will then adapt to the extra stress and we will become fitter.to the extra stress and we will become fitter.

• We can overload our bodies by training more often, by We can overload our bodies by training more often, by working harder or by spending more time on an exercise. working harder or by spending more time on an exercise.

• Eg. To improve our aerobic fitness by running, we could Eg. To improve our aerobic fitness by running, we could run more times a week, complete the run in a shorter run more times a week, complete the run in a shorter time or increase the distance that we run. Each of these time or increase the distance that we run. Each of these methods will overload the aerobic system. The aerobic methods will overload the aerobic system. The aerobic system will gradually adapt to cope with the overload and system will gradually adapt to cope with the overload and we will become fitter.we will become fitter.

ReversibilityReversibility

• Our bodies adapt to stress of exercise by Our bodies adapt to stress of exercise by becoming fitter. In the same way, we quickly becoming fitter. In the same way, we quickly adapt to less exercise by losing fitness. If our adapt to less exercise by losing fitness. If our muscles are not used then they atrophy – waste muscles are not used then they atrophy – waste away. away.

• We can not store fitness for future use. It only We can not store fitness for future use. It only takes 3 – 4 weeks for our bodies to get out of takes 3 – 4 weeks for our bodies to get out of condition.condition.

• We lose our aerobic fitness more easily than our We lose our aerobic fitness more easily than our anaerobic fitness. If we follow a strength training anaerobic fitness. If we follow a strength training programme for 4 weeks we will lose our gains in programme for 4 weeks we will lose our gains in strength after about 12 weeks of inactivity.strength after about 12 weeks of inactivity.

TediumTedium

• Our training programme must be varied to avoid Our training programme must be varied to avoid tedium – boredom. By using a variety of different tedium – boredom. By using a variety of different training methods we will keep our enthusiasm training methods we will keep our enthusiasm and motivation.and motivation.

• We can follow a long work out with a short one, We can follow a long work out with a short one, a hard session with a relaxed one or a high a hard session with a relaxed one or a high intensity session with a low one.intensity session with a low one.

• We may be able to change were we train and We may be able to change were we train and when we train.when we train.

• We can avoid overuse injuries by varying the We can avoid overuse injuries by varying the way we train. Eg. shin splints can be avoided by way we train. Eg. shin splints can be avoided by training on grass instead to hard road.training on grass instead to hard road.

FITT Training PrincipleFITT Training Principle

Frequency: how often we trainFrequency: how often we train

• We should train at least three to four times We should train at least three to four times a week to improve our fitness.a week to improve our fitness.

• The body needs time to recover from each The body needs time to recover from each training sessiontraining session

• We should spread these sessions out over We should spread these sessions out over the weekthe week

Intensity: how hard we train Intensity: how hard we train

• We will only get fitter if we work our body We will only get fitter if we work our body systems hard enough to make them adapt.systems hard enough to make them adapt.

• We must start at the right intensity, We must start at the right intensity, depending on our current fitness.depending on our current fitness.

• We must understand and use our training We must understand and use our training thresholds - for aerobic workouts 70–85 thresholds - for aerobic workouts 70–85 per cent of maximum heart rate is per cent of maximum heart rate is recommended.recommended.

Time: how long we trainTime: how long we train

• To improve aerobic fitness our training To improve aerobic fitness our training sessions should last longer and our sessions should last longer and our working heart rate level should rise.working heart rate level should rise.

• Each session must last at least 20 minutes Each session must last at least 20 minutes to see any benefit. to see any benefit.

Type: what kind of training we doType: what kind of training we do

• We should analyse our particular sport to We should analyse our particular sport to know the fitness and skills we need.know the fitness and skills we need.

• The training programme should include The training programme should include types of activity to develop these skills and types of activity to develop these skills and fitness.fitness.

Training MethodsTraining Methods

• There are many different training methods. There are many different training methods. They are all based on the different ways They are all based on the different ways our body adapts to regular exercise and our body adapts to regular exercise and include: continuous training, fartlek include: continuous training, fartlek training, interval training, circuit training, training, interval training, circuit training, weight training, plyometric training, and weight training, plyometric training, and flexibility training.flexibility training.

Continuous TrainingContinuous Training

• Used to improve aerobic capacity and muscular Used to improve aerobic capacity and muscular enduranceendurance

• Running, swimming, cycling, rowing, doing any Running, swimming, cycling, rowing, doing any whole-boy activitywhole-boy activity

• Working at the same pace for between 30 Working at the same pace for between 30 minutes and two hoursminutes and two hours

• Being moderately active, working in the aerobic Being moderately active, working in the aerobic training zone of 60-80% of MHR (Maximum training zone of 60-80% of MHR (Maximum Heart Rate)Heart Rate)

• Must follow the FITT formulaMust follow the FITT formula

Why use continuous training?Why use continuous training?

• To improve aerobic capacityTo improve aerobic capacity

• To help improve health-related fitnessTo help improve health-related fitness

• To reduce amounts of body fatTo reduce amounts of body fat

• To maintain fitness in the off sessionTo maintain fitness in the off session

Fartlek TrainingFartlek Training

• The name comes from the Swedish for The name comes from the Swedish for ‘speed play’: it involves many changes of ‘speed play’: it involves many changes of speedspeed

• Walking, running, cycling or skiing at Walking, running, cycling or skiing at different speeds and intensitiesdifferent speeds and intensities

• Working for a minimum of 30 minutesWorking for a minimum of 30 minutes

• Varying the type of country over which we Varying the type of country over which we traveltravel

Why use Fartlek TrainingWhy use Fartlek Training

• To improve aerobic and anaerobic fitness, To improve aerobic and anaerobic fitness, depending on how we traindepending on how we train

• To help games players who need both To help games players who need both aerobic and anaerobic fitnessaerobic and anaerobic fitness

• To enjoy moving quickly but within our To enjoy moving quickly but within our own abilityown ability