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MODULE 1 :
• BASIC CONCEPTS OF SPORTS
• COMPONENTS OF PHYSICAL FITNESS
• CLASSIFICATION OF SPORT
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BASIC CONCEPTS OF SPORTS(Ryan)
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Exercise or Physical activity: Includes anything that gets you movingEg: Walking, dancing, or working in the yard.
Sports: It is all forms of competitive physical activity
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COMPONENTS OF PHYSICAL FITNESS
SKILL RELATEDinvolves skills that will enhance one’s
performance in athletic or sports events
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Speed: The ability to move quickly from one point to another in a straight line.For example, when playing golf, the speed of your arms and upper body and creating the swing are vital in driving the ball over a long distance.
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Reaction Speed and Time: The ability to reach or respond quickly to what you hear, see, or feelResponding to the gun at the start of a race, goalkeeper saving a penalty, or a badminton
player reacting to a smash shot.
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Balance: The ability to maintain an upright posture while still or moving
In gymnastics and ballet where having good balance may prevent you being tackled to the floor
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Coordination: Integration with hand and/or foot movements with the input of the senses.
Hand-eye coordination in racket sports and the co-ordination to use the opposite arm and leg when sprinting.
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Power: The ability to do strength work at an explosive pace. For example, a sprint start, a shot-put or javelin throw or long-jump.
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Agility: The ability of the body to change direction quicklyIn sports such as football and rugby where the player
with the ball dodges a defender,or in badminton or tennis, moving around the court quickly to reach the shuttlecock/ball in time.
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COMPONENTS OF PHYSICAL FITNESS(Ryan)
HEALTH RELATED
involves skills that enable one to become and stay physically healthy
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Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
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Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)
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3. Flexibility: The range of movement possible at various joints
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Muscular strength: The amount of force that can be produced by a single contraction of a muscle
Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.
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CLASSIFICATION OF SPORTS
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a) AEROBIC, ANAEROBIC, INTERMITTENT EXERCISE
(Ryan)
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AEROBICS EXERCISE
• Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process
• In such exercise, oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells.
• Aerobic exercise includes lower intensity activities performed for longer periods of time.
• Activities like walking, jogging, and cycling require a great deal of oxygen to make the energy needed for prolonged exercise..
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ANAEROBIC EXERCISE
• The term "anaerobic" means "without air" or "without oxygen."
• Anaerobic exercise helps us increase our muscle strength and stay ready for quick bursts of speed.
• Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time.
• Anaerobic exercise is typically used by athletes in non-endurance sports to build power and by body builders to build muscle mass.
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INTERMITTENT EXERCISE
Intermittent Exercise alternates spurts of intensive exertion (work interval) with periods of lower intensity activity (relief period) or rest in one exercise session
Eg: Soccer , Basketball
Soccer players are required to alternate between various modes of activity such as walking, standing, running, sprinting and jumping
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(Anandini)
b) ENDURANCE AND RESISTANCE EXERCISES
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ENDURANCE EXERCISE
• Activity for a long period of time
• Relies on the aerobic system for energy
• Aerobic system provides energy over long duration
• Examples : running, swimming, cycling
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• Examples in team sports
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Benefits of endurance exercise:
• Promotes cardiovascular health
• Strengthens joints
• Increases mental awareness
• Improves efficiency of respiratory system
• Lowers tiredness
• Increases metabolism
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STRENGTH EXERCISE
• Muscle contraction - increases muscle mass
• Build strength and size of skeletal muscles
• Anaerobic form of exercise
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Benefits of strength exercise:
• Improved muscle strength & tone
• Weight Management
• Improves posture
• Increases bone density
• Lowers body fat
• Boosts metabolism
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(Shona)
c) ISOMETRIC AND ISOTONIC EXERCISE. INDIVIDUAL SPORTS
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ISOMETRIC EXERCISE
• Doesn't altering the length of muscles
• There is no joint movement.
• Hold a pose for as long as you can
• Don't move or put your muscle(s) through any range of motion.
Examples would include: 1) Holding a static pushup position; 2) Holding a dumbbell in one hand 3) Pushing against an immovable object, such as a wall.4) Pressing the hands together
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ISOTONIC EXERCISE
• Alters the length of muscles
• There is joint movement.
• Isotonic exercises involve a eccentric (lowering phase) and a concentric (lifting phase)
• Muscles working through a range of motion.
Examples would includeLifting weights, swimming, rock climbing, cycling
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TEAM SPORTS
Hockey, Football, Cricket, Baseball, Basketball, Volleyball, Tennis, Water polo, Rowing, Rugby
INDIVIDUAL SPORTS
Golf, Cycling, Sprinting,Archery, Shot put