2. FITNESS
• Ability of the whole body (muscles, skeleton, heart & other body
parts) to do work together efficiently
• Ability to do the most work with the least amount of effort
• Measure of a person’s ability to perform physical activities requiring:
• Endurance
• Strength
• Flexibility
3. THERE ARE FIVE COMPONENTS OF HEALTH-
RELATED FITNESS:
Body composition
Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility
4. BODY COMPOSITION
• Percentage of body weight that is fat compared to other body
tissues, such as bone and muscle
• Different types of physical activity will influence body composition
• High % of body fat = increased rates of illness and death
5. • Some ways to measure body fat:
• Hydrostatic weighting
• DEXA – Dual-Energy X-Ray
Absorptiometry
• Bioelectrical Impedance
• Skin Calipers
BMI = Body Mass Index
It is an indirect measure of body composition based on height and
weight.
9. Ectomorph
• high forehead
• receding chin
• narrow shoulders and
hips
• narrow chest and
abdomen
• thin arms and legs
• lean muscle and fat
Mesomorph
• wedge shaped body
• cubical head
• wide broad shoulders
• muscled arms and legs
• narrow hips
• narrow from front to back
rather than side to side.
• minimum amount of fat
Endomorph
• pear shaped body
• rounded head
• wide hips and
shoulders
• wider front to back
rather than side to
side.
• Accumulation of fat on
body, upper arms and
thighs
10. CARDIOVASCULAR FITNESS
• The ability to exercise the entire body for long periods of time
• Requires a strong heart, healthy lungs & clear blood vessels to supply the
body with O2.
• The ability of the heart, lungs and blood vessels to deliver oxygen to your
body tissues to perform moderate to high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the heart rate target zone
• Cardiovascular fitness is sometimes called cardiorespiratory endurance.
• Best way to improve cardiorespiratory endurance is through continuous
aerobic exercise (low to moderate activity 60 – 80%).
11. AEROBIC VS. ANAEROBIC
• Aerobic – Aero is Greek prefix for “air”
• Refers to presence of oxygen
• Activities that increase your heart rate for an extended period.
• Works the cardiovascular and respiratory systems
• Also called cardiovascular exercise
• Anaerobic
• Refers to the absence of oxygen
• high intensity exercise happens in short bursts, often at
maximum level of exertion.
12. HEART RATES
• Resting Heart Rate (RHR) is your heart rate when you are at rest,
that is lying down but awake, and not having recently exerted
yourself. Typically between 60-80 bpm.
• Maximum Heart Rate (MHR) is the number of beats per minute of
the heart when working at its maximum
• Calculated as 220 – age = MHR
• Target Heart Rate Zone (THR) is an age specific heart rate range to
be maintained during aerobic exercise to receive physical benefits
13.
14. PULSE CHECK
Carotid Pulse
Place the tips of the middle
and index fingers gently just
to side of the throat on the
side of the neck
Radial Pulse
Place the tips of the middle
and index fingers at the base
of the thumb. Press down
lightly
15. You may take your pulse for six seconds and then add
a zero to get the Heart Rate for one minute (6x10 =
60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
16. TARGET HEART RATE ZONE
Taking your pulse during physical activity allows you to measure how
hard you are exercising. You should exercise to stay within your
target heart rate zone.
Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16 year old is 204 and the target heart
rate zone would be 143-173 beats per minute.
18. MUSCULAR STRENGTH
• Amount of force you put forth with your muscles
• Can be measured by how much weight you can lift
• Advantages: fewer problems with backaches, carry out daily tasks efficiently
• The ability of a muscle or muscle group to exert a maximum force against a resistance ONE
TIME through the full range of motion. Range of motion (ROM) is the degrees through which
a joint can move.
• The maximum amount of force a muscle or muscle group can exert against an opposing force.
• It contributes to more efficient movement and reduces your energy cost*.
* The amount of energy needed to perform different physical activities or exercise.
• Best way to improve muscular strength is through anaerobic exercise (weights)
19. MUSCULAR ENDURANCE
• The ability of a muscle or muscle group to repeat a movement many times or to hold a
particular position for an extended period of time.
• Ability to use the muscles many times without getting tired
• Advantages: better posture, fewer back problems, less likely to tire easily
• The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a
period of time.
• The ability of the same muscle or muscle group to contract for an extended period of time
without undue fatigue.
• The higher your level of muscular endurance, the lower your energy cost.
• Best way to improve muscular endurance is through aerobic activity e.g. running or weights.
20. MUSCULAR CONTRACTIONS
• Isotonic (meaning same tension)
• Isometric (meaning same distance or not
moving)
• Isokinetic (meaning same speed)
21. • Isotonic contractions - cause the muscle to change length as it contracts and causes
movement of a body part.
There are two types of Isotonic contraction
• Concentric contractions - cause the muscle to shorten as it contracts
• Eccentric contractions - opposite of concentric and occur when the muscle
lengthens as it contracts
22. • Isometric contractions - generate force without
changing the length of the muscle
opposing force
• Isokinetic contractions - the muscle changes length
during the contraction and produce movements of a
constant speed. To measure this a special piece of
equipment known as an Isokinetic Dynamometer is
required
23. FLEXIBILITY
• The ability to move a joint through its complete ROM, or range of
motion
• A moderate to high level of flexibility is central to efficient physical
movement.
• Muscles are long enough & the joints are free enough to allow
movement
• Advantages: fewer sore and injured muscles, less chance of
injuries
• Best way to improve flexibility is through stretching exercises.
24. TYPES OF STRETCHING
• Static stretching is slow and constant with the end position held for 10-30 seconds.
• Dynamic stretching uses momentum and active muscular effort are used to stretch and the
end position is not held
• Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it
beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or
out of) a stretched position, using the stretched muscles as a spring which pulls you out of
the stretched position.
• Active stretching is also referred to as static-active stretching. An active stretch is one where
you assume a position and then hold it there with no assistance other than using the strength
of your agonist muscles
• Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A
passive stretch is one where you assume a position and hold it with some other part of your
body, or with the assistance of a partner or some other apparatus.
• Isometric stretching is a type of static stretching (meaning it does not use motion) which
involves the resistance of muscle groups through isometric contractions (tensing) of the
stretched muscles
25. PNF STRETCHING
The hold-relax
• This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being
stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3
seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than
the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20
seconds before performing another PNF technique.
The hold-relax-contract
• This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC).
It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part
is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is
isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately
performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds
before performing another PNF technique.
The hold-relax-swing
• This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or
ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used
only by the most advanced of athletes and dancers that have managed to achieve a high level of control over
their muscle stretch reflex. It is similar to the hold-relax technique except that a dynamic or ballistic stretch is
employed in place of the final passive stretch.
26. BENEFITS OF FLEXIBILITY
• Helps reduce your risk for muscle and bone injuries.
• Improves performance fitness.
• Reduces some types of muscle soreness following
physical activity or exercise.
• Improves functional health and fitness.
27. PRINCIPLES OF TRAINING
• By using the principles of training as a framework we can plan a personal training programme that uses
scientific principles to improve performance, skill, game ability and physical fitness.
• A successful training programme will meet individual needs which are personal fitness needs based on
age, gender, fitness level and the sport for which we are training. A successful training programme will
also include exercise in the correct heart-rate target zone.
• The key principles when planning a programme are:
• Specificity – training must be matched to the needs of the sporting activity to improve fitness in the
body parts the sport uses.
• Overload - fitness can only be improved by training more than you normally do. You must work hard.
• Progression – start slowly and gradually increase the amount of exercise and keep overloading.
• Reversibility – any adaptation that takes place as a result of training will be reversed when you stop
training. If you take a break or don’t train often enough you will lose fitness.
28. • In planning a programme, use the FITT principles to add the detail:
• Frequency - decide how often to train.
• Intensity - choose how hard to train.
• Time - decide for how long to train.
• Type - decide which methods of training to use.
• You should also consider the principle of moderation. It is
important to have rest periods which allow the body to adapt. Too
much training (overtraining) can lead to injury.
29. Specific training methods can be used to improve each fitness factor.
• Weight training improves muscular strength, endurance and power
• Circuit training involves performing a series of exercises in a special order called a circuit. Each activity
takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and
muscular endurance.
• Cross training involves using another sport or activity to improve your fitness. It happens when an
athlete trains in a different environment. For example a volleyball player uses the power training for
that sport to help with fitness for long jump.
• Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which
you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
• Interval training involves alternating between periods of hard exercise and rest. It improves speed and
muscular endurance.
• Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high
weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight
and reps performed quickly).
• Altitude training is aerobic training high above sea level, where oxygen levels are lower. It is used to
increase aerobic fitness quickly.
30. STAGES OF A TRAINING SESSION
• 1. Warm-up
• Whole body exercise to raise heart rate and body temperature.
• Stretching to prepare muscles, ligaments and joints.
• Practicing skills and techniques to be used in the session.
• 2. Main activity - this could be:
• Fitness training - which may be linked to repeated technique work.
• Skill development - drills or team practices.
• Modified or Conditioned Games.
• 3. Cool down
• Light exercise to help remove carbon dioxide, lactic acid and other waste products.
• Gentle stretching to prevent muscle soreness and stiffness later.
