The purpose of your skeleton
Your skeleton has three main
functions.
1. It supports your body
2. It protects vital organs
3. Lastly it enables movement
JOINTS
JOINTS
Joints which allow
free movement
are called Synovial
joints - they are
either hinge
joints like the
knee, or ball
and socket joints
like the hip
TENDONS
Muscles are attached
to bones by Tendons
CARTILAGE
Bones which
meet in a joint
are tipped with
Cartilage to
cushion them
and stop them
wearing away
LIGAMENTS
Bones are
held together
by strong
fibres called
Ligaments
MUSCLE FUNCTIONS
Since they can only
pull, not push, muscles
must work in pairs in
order to move limbs
Biceps
Triceps
MOVEMENT
To bend the
arm the biceps
contract, to
straighten it
Biceps the triceps
Triceps contract
MOVEMENT
To bend the
arm the biceps
contract, to
straighten it
the triceps
contract
OXYGEN TRANSPORT SYSTEM
In order to work and create
movement, muscles need
oxygen. The body's
oxygen transport system
takes oxygen to the
working muscles, through
the circulatory and
respiratory systems
working together. The
main workers are the
heart, blood and lungs. The
whole oxygen transport
system works in a cycle.
The Respiratory System
Oxygen enters the body through the AND
Mouth Nose
The oxygen then travel to the lungs
where the oxygen enters the bloodstream
The oxygen then
travel in the which pumps the oxygen
arteries to the to the working muscles
HEART
The Respiratory System
As you exercise a waste product is
produced known as:
CARBON DIOXIDE
This is returned to your lungs by your
blood.
When you breath out the carbon
dioxide leaves your body.
The Circulatory System
The heart (a muscular pump) is at the
centre of the circulatory system. By
contracting and relaxing the heart
muscles can pump blood around the
body.
Arteries carry blood away from the
body to vital organs and limbs
(oxygenated blood)
Veins return blood to the heart
(deoxygenated blood)
The Circulatory System
De-oxygenated Oxygenated
blood from blood from
the body the lungs
enters the enters the
heart from heart from
the vena pulmonary
cava here vein here
Oxygen debt
During vigorous exercise the body needs a
lot more energy.
It gets this by breathing in deeper and
faster and rushing the oxygen to the
muscles.
This extra oxygen is then used to release
more energy, needed to meet the higher
level of demand. Soon a point is reached
when the body cannot breathe any faster or
harder, and aerobic respiration alone
cannot meet the enhanced energy demands.
Oxygen debt
So how do muscle cells get the extra
energy they need? They get it by
working anaerobically.
Anaerobic respiration
produces lactic acid
(waste product),
which accumulates in
the muscles and
causes muscle
fatigue and cramps.
Running the 1500 metres
will build up an oxygen debt
Oxygen debt
This extra oxygen needed to neutralise
the harmful effects of anaerobic
respiration is called an oxygen debt.
In order to get the extra oxygen to 'pay
back' the debt, the body continues to
breathe deeply for some time after
vigorous activity has ceased.
When all the lactic acid in the muscles is
broken down the oxygen debt has been
repaid and normal aerobic respiration
resumes.
Benefits of Improving Oxygen
Transport System
1. Regular exercise is very good for the heart
and lungs: it increases the size of the heart.
2. The lower your heart rate the fitter you are
and it will take longer to reach to maximum
heart rate.
3. After exercise the fitter you are the faster
your pulse will return to normal.
You can measure your heart rate by
checking your pulse in your neck or wrist.
A normal resting heartbeat is around 50 to
80 beats per minute.
Cardio-respiratory endurance
Is the ability of the heart and lungs to
get oxygen to the muscles, so that
the muscles can perform for a long
time
Give specific examples of 2 aerobic
Effects of Cardio-respiratory
Endurance on Performance
Effective cardio-respiratory endurance
is the ability to transport sufficient
oxygen to the working muscles during
sustained exercise.
In activities that last relatively long
periods of time, improved cardio-
respiratory endurance provides you
with the chance to perform better by
being able keep skill level high.
Measuring CRE Standard Test
12 MINUTE COOPER TEST
Aim: To calculate your level of cardio-respiratory
endurance by applying a time/distance formula
Equipment: A flat area and markers
Test Procedure: 12 minutes to cove the maximum
distance possible through
running, jogging or walking.
400m track with markers 10m
apart
Test Calculation: Use table on following slide
Understanding Standard Fitness
Tests
Fitness Test: 12 Minute Cooper Test.
Fitness testing gives you specific information
which you can:
• Compare your results with peers
• Compare with Norms (National Average)
• Easy to set up and do
• After re-testing it allows you to see if you have
improved
Cooper Test Norms
Age Excellent Above Average Below Poor
Average Average
Male 13-14 >2700m 2400-2700m 2200- 2100-2199m 2000m 1900-2000m 1600- 1500-1599m 2800m 2500-2800m 2300- 2200-2299m 2100m 2000-2100m 1700- 1600-1699m 3000m 2700-3000m 2500- 2300-2499m 2300m 2100-2300m 1800- 1700-1799m <1700m
17-20 2099m
Calculating your maximum heart
rate and training zones
Your maximum heart rate (MHR) is the
highest number of beats per minute your
heart can reach during all-out effort.
Because maximum heart rate decreases as
you get older, a popular calculation used
is: 220 - age = MHR
For example, a 15-year-old male would
have an MHR of 220 - 25 = 205 beats per
minute.
Calculating your maximum heart
rate and training zones
Once you have calculated your MHR, it is then
possible to calculate your heart rate training
zones, which are as follows:
Zone % MHR Description
1 60 - 65 Easy running, recovery
training
2 65 - 70 Endurance base training
3 70 - 75 Aerobic capacity training
4 80 - 85 Lactate threshold
training
Calculating your maximum heart
rate and training zones
Take your MHR and multiply by 0.60
and 0.75 to determine your aerobic
training zone.
If your MHR is 205, you would
multiply that number by 0.60 and 0.85
to determine what your aerobic
training zone (which would be 123 to
174 beats per minute).
Training to Improve CRE
Once you know your starting level of
CRE (above average, average or below
average) you can consider what type
of training exercises are best.
It is important to realise that your
training becomes more demanding as
time goes on.
What is this principle of training known
as?
Continuous Training
Any exercises (e.g.. running, swimming,
cycling) that ensures that the heart rate is
operating in your training zone for
approximately 20 to 30 minutes for 3 to 4
sessions per week.
Benefits
1. Develops cardio-respiratory endurance
2. Develops aerobic capacity
3. Straight forward to plan
4. Progressive overload achieved by exercising
more often, by exercising faster, or by
training longer. (Frequency, Intensity,
Fartlek Training (Varied Pace Running)
Continuous running or swimming with short
sprint bursts followed by a slower
recovery and then more continuous paced
running or swimming.
Benefits
1. Develops both aerobic and anaerobic
fitness through continuous running and
short speed endurance sprints
2. Can be varied to suit your own
requirements.
3. Progressive overload achieved by
exercising more often, by exercising
faster, or by exercising longer.
Progressively Overload CRE
Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload CRE
Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• Work at 75% of MHR instead of 70%.
• Work over a longer distance.
• Reduce rest periods.
Progressively Overload CRE
Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
CRE Training
You can monitor your progress when
exercising by checking your pulse
regularly to see if it is in your aerobic
training zone.
The easiest way to check your pulse is
to check your heart rate during
exercise for 6 seconds then multiply
this number by 10 to get your heart
rate per minute.
Benefits of Improved CRE
1. Regular exercise is very good for the heart
and lungs: it increases the size of the heart.
2. The lower your heart rate the fitter you are
and it will take longer to reach maximum
heart rate.
3. After exercise the fitter you are the faster
your pulse will return to normal.
You can measure your heart rate by
checking your pulse in your neck or wrist.
A normal resting heartbeat is around 50 to
80 beats per minute.
CRE EXAM QUESTIONS
1) Which of the following statements are true and which
are false after regular exercise?
ii) The heart takes longer to return to its normal resting
rate after exercise?
ii) The lungs become smaller? 2
2) Name an activity in which you need a high level of
CRE fitness? 1
ii) Give an example of how improved CRE fitness helped
your performance? 2
3) Name an activity. Write down why you need good
cardio-respiratory endurance in this activity? 1
4) Give an example of a fitness test for CRE? 1
ii) Explain what does the results of the fitness tell you
about your CRE. 3
Muscular Endurance
Muscular endurance is the
ability of muscles to work
continuously.
To improve your muscular
endurance you need to work
muscle groups for long
intervals at a relatively low
level of intensity.
A rower uses mainly the
arms and shoulders. This is
The Effects of Increased Muscular
Endurance on the Body
Improved muscular endurance
should ensure that you have better
muscle tone and posture.
This often means that you are able
to complete skills more effectively
(improved control and fluency),
especially when you get tired.
Sit Up Test Protocol
Subject lies on their back, knees bent, feet
hip width apart with arms straight and by
their sides, fingers straight.
Lift shoulders and chest off the ground,
keeping arms straight and on the ground to
touch the rod for each curl-up.
Return to start position between each
repetition.
Test score is the number of recorded
touches in 30 seconds.
Understanding Standard Fitness
Tests
Fitness Test: 30 sec Sit-Up Test.
Fitness testing gives you specific information
which you can:
• Compare your results with peers
• Compare with Norms (National Average)
• Easy to set up and do
• After re-testing it allows you to see if you have
improved
Training to Improve your Muscular
Endurance
Overloading muscles in training will
provide more oxygen for muscle
groups. Over time, your ability for
muscles to cope with greater work will
improve.
Can you think of different methods
of improving your muscular endurance?
Circuit Training
Includes
Fixed circuit of set tasks
Multi station circuit. Stations include specific or
general exercises (e.g.. bench jumps, sit-ups,
press-ups)
Planned circuit focussing on specific fitness
development
Benefits
1. Develops both general and specific fitness
2. Progressive overload can be achieved by
decreasing rest intervals or by increasing
repetitions of exercises.
Circuit Training
When designing a circuit program you must
take into account:
The number of exercises per muscle group
depends on the training effect required.
The desired volume of work to be
completed during a training session.
The desired intensity of effort.
The structure of the program.
Football Circuit
1) SHUTTLE RUNS (FORWARDS, THEN
BACKWARDS)
2) SKIPPING
3) SIDE STEPS
4) SPRY (GROIN STRETCH) Plyometric
5) SHUTTLE RUNS
6) BOUNCE, HEAD Plyometric
7) SHADOW HALF VOLLEY
8) IN & OUTS (FORWARDS, THEN BACKWARDS)
9) BALL JUMPS Plyometric
10) UNION JACK
Muscular Endurance Weight
Training
Low weights, High repetitions.
Benefits
1. Develops both general and specific muscles
2. Develops muscular endurance.
3. Progressive overload can be achieved through
increasing the weight or the number of
repetitions.
Progressively Overload Muscular
Endurance Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload
Muscular Endurance Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• Lift 70% of 1RM instead of 65%.
• 20 repetitions instead 15.
• Increase the from 3 to 4 sets at a time.
Progressively Overload Strength
Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Muscular Endurance Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is
to re-test yourself (Sit-Up Test) after so
many weeks of training.
Another way to see if your training is
improving is if your performance during your
activity is improving.
The Effects of Increased Muscular
Endurance on the Body
There are many performance benefits of
muscular endurance. Some of these benefits
will be specific to different activities, but in
general improved muscular endurance should
ensure that you have better muscle tone and
posture.
This often means that you are able to
complete skills more effectively (improved
control and fluency) when you begin to get
tired.
M.E EXAM QUESTIONS
1) Describe what is meant by muscular endurance /2
ii) Explain how you would measure muscular endurance
/2
2) Name an appropriate circuit training exercise for each
of the muscle groups defined
Abdominals: /1 Upper Legs:/1 Upper arm:/1
II) Explain how you would organise your circuit training
session to work on your muscular endurance. You
may wish to mention factors such as number of
stations, duration of activity and recovery between
each exercise. /3
Strength
Strength is the maximum amount of
force a muscle, or group of muscles,
can exert in a single effort
The three main types of strength are:
1. Static
2. Explosive
3. Dynamic
Examples of the Three Types of
Strength
A scrum in rugby would be an example of_____
strength:
Static: players using their static strength to stop
other team pushing the scrum.
Throwing a javelin would be an example of_____
strength:
Explosive: Explosive strength is used in single
actions when maximum energy in needed.
Swimming short distances would be an example of
_____ .
Dynamic strength as a swimmer will continuously
work the arm and shoulder muscles to gain
Measuring strength
There are various test for measuring static,
explosive and dynamic strength.
A grip dynamometer is used to measure
static strength in the hand and forearm.
A standing long jump test is often used to
measure explosive strength (power).
For dynamic strength various exercises such
as sprint starts and press ups are often
used.
Understanding Fitness Tests
Fitness Test: Grip test.
Fitness testing gives you specific information
which allows you to:
• Compare your results with peers
• Compare with Norms (National Average)
• Easy to set up and do
• After re-testing it allows you to see if you have
improved
Training to Improve your Strength
Weight training is an effective way to
improve all types strength. Exercises
will vary according to the type of
strength requiring improvement (static,
explosive and dynamic).
When completing a weight training
programme you need to consider how
many repetitions and sets of different
exercises to complete.
Strength Training
To improve your strength you need
to work muscle groups for short
intervals at a relatively high level of
intensity.
High Resistance (Heavy Weights)
Low Repetitions (Lifting weights 4 or
5 times in a row)
Weight Training
Isotonic exercises in which you move the
weight through the range of movement
required. Useful for developing dynamic
strength (2 handed curl with weights).
Isometric in which you hold and resist against
weight (Hold body in press up position).
Useful for developing static strength.
Benefits
1. Develops both general and specific muscles
2. Progressive overload can be achieved through
increasing the weight or the number of
Progressively Overload Strength
Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload Strength
Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• Lift 85% of 1RM instead of 80%.
• 5 repetitions instead 4.
• Increase the from 3 to 4 sets at a time.
Progressively Overload Strength
Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Strength Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is
to re-test yourself (Grip Test) after so many
weeks of training.
Another way to see if your training is
improving is if your performance during your
activity is improving.
Muscle Contractions
There are 3 types of muscle contractions:
1. Isometric (exercises are used when
muscles are required to be stable and
still)
2. Isokinetic (exercises are used to when
muscles require control through a
range of movements)
3. Isotonic (exercises involve the same
weight but the muscles involved either
The Effects of Increased Strength on
Performance
There are many performance benefits
to strength. These benefits will be
specific to different activities.
Improved strength should ensure that
you have the capacity to complete
actions which require strength and
co-ordination; e.g., hitting a long pass
in football.
Strength Tasks
1. Think of an individual activity where you
need upper body strength. Give a
description of why you need upper body
strength.
2. Think of a team activity where you need
upper body strength. Give a description of
why you need upper body strength.
3. Think of an individual activity where you
need lower body strength. Give a
description of why you need lower body
strength.
4. Think of a team activity where you need
lower body strength. Give a description of
why you need lower body strength.
Speed
Speed is the ability to cover a distance or
perform a movement in a short time. It can
involve your whole body or just one group of
muscles.
Most activities require speed in some way. To
improve your speed you need to work muscle
The Effects of Speed on Performance
In many team and individual activities
speed is required by the whole body; on
other occasions only part of the body is
required.
Give examples of team activities that you
need to use whole body speed?
A winger in football needs speed to get
away from defenders.
Give examples of individual activities that
you need to use whole body speed
Gymnastics, speed is required when
running into a box to gain maximum height
The Effects of Speed on Performance
• Give an example of a team activity that only
requires part of the body would be?
Badminton doubles, players need speed to get
to the net quickly to return shots at the net.
• Give an example of an individual activity that only
requires part of the body?
Table tennis, players need to bring their arm
forward quickly when playing a forehand
smash.
Speed
Speed is a mix of physical fitness and technique.
For example, to run quickly you need strong leg
muscles as well as a good stride pattern and
running style.
In your SG course give examples of skills in
different team and individual activities, which
require speed? Identify whether it is the whole
body or part of the body which requires speed
in each example you choose.
Measuring Speed
Fitness Test: 30 metre sprint test.
• You must run 30 metres in a straight line.
• Your partner would time your run.
• This would be completed 3 times.
• Your time would be the average of the 3
times.
Understanding Fitness Tests
Fitness Test: 30 metre sprint test.
Fitness testing gives you specific information
which allows you to:
• Compare your results with peers
• Compare with Norms (National Average)
• Easy to set up and do
• After re-testing it allows you to see if you have
improved
Principle of Training: Specificity
When training to improve any aspect of
fitness it is important to train within that
activity. This would allow you to develop
specific skills and movements that you
use during the activity.
Training to Improve your Speed
Speed can be improved through training.
You must increase muscle strength and the
range of movement in your joints by
working on your flexibility.
When training to improve speed you mostly
use anaerobic (without oxygen) energy. Its
important when training to improve speed
that you ensure that your rest and recovery
time is long enough.
This is known as work/rest ratio.
Work/Rest Ratio to Improve your
Speed
1(work):4(rest) 1/4
For every sprint you do you would rest for
4 times as long. Rest is necessary as it
allows time for the reduction of oxygen
debt and the removal of lactic acid.
E.g. Sprinting for 10 seconds and resting for 40
seconds.
Interval Fitness Training
Includes exercises that allow a work/rest
interval to be worked out easily. Interval
fitness training is useful because it allows you
to work hard ( at high intensity) followed by
periods of rest. This helps you work for a long
time without getting to tired.
Benefits
1. Enables high intensity work to be undertaken
with limited fatigue occurring
2. Develops both aerobic and anaerobic activity.
Progressively Overload Speed
Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload Speed
Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• When sprinting you should be working at 80-
90% of maximum effort.
• Increase this effort to 95%.
• Reduce the length of rest periods (slightly).
Progressively Overload Speed
Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of sprints you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Speed Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is
to re-test yourself (30m sprint test) after so
many weeks of training.
Appropriate training methods will have a
positive effect on performance levels specific
to the activity
Monitoring the Effectiveness of
Speed Training
When working on your speed fitness, it is
useful for you to recognise that certain
inherited factors (such as the number of fast
twitch muscle fibres) and other factors (such
as your body shape), will affect
improvement.
The effects of Increased Speed
on the Body
There are many performance benefits of
improved speed. Benefits should be
specific to the activity you participate in.
Think of an activity where you need speed. How
would you becoming faster improve your and your
teams overall performance?
Power
Power is the combination of strength and
speed.
Power is very important in explosive events;
Power can only last for a few seconds.
The Effects of Power on
Performance
In many activities power is required; for
example, in the long jump and shot putt in
athletics. It is also needed in different
kicking and striking actions; for example,
kicking for distance in rugby and batting in
softball.
In your SG course give examples of skills in
different team and individual activities, which
require power?
Measuring power
There are various standard tests for
measuring power. In both of these tests
explosive power is created by powerful leg
muscles.
Power can be improved by undertaking a
training programme. This would include
speed work and exercises to improve the
strength of muscles.
Training to Improve your Power
Explosive power is best improved by
increasing strength in the main muscles
used for different activities and by
completing exercises requiring speed.
One method of training to improve
power in Plyometric Training:
Plyometric Training
Plyometrics is a form of exercise which links
strength with speed of movement.
There are two phases of muscle contraction
during the running or jumping motion. Muscles
go through a stretch (eccentric) phase and a
contraction (concentric) phase.
Very simply, plyometric exercises train your
muscles to store more elastic energy during the
eccentric (lowering/stretching) phase. This is
achieved by the rapid and intense jumps done in
a typical plyometrics workout.
Progressively Overload Power
Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload Power
Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• Jump from higher platforms
• Do more jumps
• Reduce rest times
Progressively Overload Power
Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Power Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is
to re-test yourself (Standing Broad Jump)
after so many weeks of training.
Appropriate training methods will have a
positive effect on performance levels specific
to the activity
The Effects of Increased Power
on the Body
There are many performance benefits of
improved power. Some of these benefits will
be specific to different activities, but in
general improved power should ensure you
have the capacity to complete actions which
require co-ordination.
Think of an activity where power is needed.
Give 4 examples of how increased power
would benefit your performance.
Flexibility
Flexibility is the range of movement
across a joint.
Most activities require flexibility.
Having good flexibility reduces the
chances of straining or pulling
The Effects of Flexibility on
Performance
In many activities flexibility is required; for
example, when hurdling in athletics and
when swimming back crawl.
The hurdler needs hip flexibility in
particular, as this will help the hurdler clear
the hurdles with minimum effort and
maximum efficiency.
The swimmer needs back flexibility to help
when pushing off, and arm and shoulder
flexibility to produce a wide range of
Two types of flexibility
There are two types of flexibility:
static and dynamic flexibility:
Static flexibility is necessary when you
are holding a balance e.g. in
gymnastics.
Dynamic flexibility is a fast action that
is not held for any length of time. An
example would be a volley in football
Training to Improve Flexibility
Exercises to maintain and improve
flexibility are usually either static or
dynamic.
To improve static flexibility you would
hold a stretch for at least 20 seconds.
To improve dynamic flexibility you
would use ballistic stretching
(stretching on the move) exercises
(spry session).
Progressively Overload Flexibility
Training
F.I.D.
(F)REQUENCY – How often you train each
week
• Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload
Flexibility Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
• Jump from higher platforms
• Do more jumps
• Reduce rest times
Progressively Overload
Flexibility Training
F.I.D.
(D)uration - How long you work for
• Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Flexibility Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is
to re-test yourself (Sit and Reach Test) after
so many weeks of training.
Appropriate training methods will have a
positive effect on performance levels specific
to the activity
Benefits of Improved Flexibility
• Improved Physical Performance and Decreased Risk
of Injury
A flexible joint has the ability to move through a
greater range of motion and requires less energy to
do so, while greatly decreasing your risk of injury.
• Improved Skilled Performance
• Improved Muscle Coordination
• Increased Blood and Nutrients to Tissues
This allows greater elasticity of surrounding tissues
and increases performance.
Skill Related Fitness
Aspects of skill related fitness include:
• Agility
• Reaction time
• Balance
• Co-ordination
Agility
Agility is the ability to mover the body
quickly and precisely. Agility requires
both flexibility and speed.
In most activities it is an advantage to
be agile; e.g.., when avoiding a tackle
in rugby, dribbling at speed in indoor
hockey or reaching a low net shot in
badminton.
Improved agility will help you react
quickly in ways which are often
Reaction Time
Reaction time is the time taken between
the recognition of a signal and the start
of the movement. It is closely linked to
speed.
Reaction time is the length of time it takes
you to respond to a stimulus. E.g. to start
when the gun goes off in the 100m sprint.
A fast reaction time in basketball, when
marking the attacker, and quick court
movements, would assist in effective
Balance
Balance is the ability to retain the centre of
gravity over your base of support. Balancing
requires the control of different groups of
muscles.
Two types of Balances:
* Static (maintain a balance e.g. gymnastics)
* Dynamic (maintain a balance under
constantly changing
conditions e.g. skiing)
Co-ordination
Co-ordination is the ability to control and combine
movements smoothly and fluently. To perform in a
co-ordinated way, groups of muscles work in a
specific sequence to create effective movements.
E.g. You need strong arm, shoulder, abdominal and
back and back muscles to throw the javelin.
However, in addition to explosive power you
require co-ordination so that your explosive power
is used at the correct stage of the throw and to its
maximum potential.
For difficult skills with complex co-ordination
requirements, specific practices are required.
Co-ordination
As your co-ordination improves you are
able to move your joints and muscles in
the correct order.
Improved co-ordination also improves
control and fluency.
Skill Related Fitness Tasks
1. Choose an activity, what effect would good agility
have on your performance?
2. Choose an activity, what effect would good agility
have on your performance?
3. Choose an activity, what effect would poor reaction
time have on your performance?
4. Choose an activity, what effect would good reaction
time have on your performance?
Specificity
Specificity is crucial to physical fitness
performance improvement. Training has to
be specific to your needs; it has to relevant to
that activity, and your existing levels of
fitness and ability.
If you wish to build up strength in the
quadriceps you need to perform exercise
which put stress on that particular muscle. In
other words the more specific the desired
outcome the more specific the training
programme will have to be.
Progression
Almost any increased amount of regular
stress will produce improvement in the body
parts being stressed. The fitter you become
the harder it is to improve their fitness.
Therefore it is important that the overload is
increased progressively.
During any exercise programme it is not only
muscles which adapt to greater stresses put
on the body. Bone, ligaments, tendons also
have to adapt, their adaptations may take
longer than the more responsive muscles of
the body.
Overload
To improve the fitness of various body systems we
need to overload them. By stressing the cardio-
respiratory system, this will help the heart and lungs
to work more efficiently, thus improving aerobic
ability of the individual. This can be achieved by
either modifying the frequency, intensity and duration
of the exercises.
By increasing the frequency of exercise the you will
be training more often to overload stress on the
muscles.
By increasing the intensity of the exercise would
mean putting stress on the muscles by working
harder.
By increasing the duration of exercise you will work
longer and so prolong the stress put on the muscles.
Reversibility
If you stop training your body will revert back
to the condition it was in before you started
training.
The time this takes to occur depends on how
long you have trained for.
If your training has been short and only for a
few weeks then the training benefits will only
last a few weeks before reversibility occurs.
For training that has taken place over many
months the training benefits last for a longer
period. This is because fitness adaptation takes
a long time to establish.
Once it has been established it takes a long time
before reversibility occurs.
Dangers of Overtraining
With any training session it is important
that you do not over train.
This can be achieved through taking
adequate rest and recovery time during
sessions and by avoiding overtraining
each week.
Over training can be avoided by adapting
the levels of frequency, intensity and
duration within your training.
Methods/Types of Training
For training to be effective you also
need to link the principles of training
to appropriate methods of training.
The most important methods of
training for physical fitness are:
1. Continuous training
2. Fartlek training
3. Circuit training
4. Weight training
5. Interval Fitness training
Continuous Training
Any exercises (e.g.. running, swimming,
cycling) that ensures that the heart rate is
operating in your training zone for
approximately 20 to 30 minutes for 3 to 4
sessions per week.
Benefits
1. Develops cardio-respiratory endurance
2. Develops aerobic capacity
3. Straight forward to plan
4. Progressive overload achieved by exercising
more often, by exercising faster, or by
training longer. (Frequency, Intensity,
Fartlek Training (Varied Pace
Running)
Continuous running or swimming with short
sprint bursts followed by a slower
recovery and then more continuous paced
running or swimming.
Benefits
1. Develops both aerobic and anaerobic
fitness through continuous running and
short speed endurance sprints
2. Can be varied to suit your own
requirements.
3. Progressive overload achieved by
exercising more often, by exercising
faster, or by exercising longer.
Interval Fitness Training
Includes exercises that allow a work/rest
interval to be worked out easily. Interval
fitness training is useful because it allows
you to work hard (at high intensity)
followed by periods of rest. This helps you
work for a long time without getting to
tired.
Benefits
1. Enables high intensity work to be
undertaken with limited fatigue occurring
Circuit Training
Includes
Fixed circuit of set tasks
Multi station circuit. Stations include specific or
general exercises (e.g.. bench jumps, sit-ups,
press-ups)
Planned circuit focusing on specific fitness
development
Benefits
1. Develops both general and specific fitness
2. Progressive overload can be achieved by
decreasing rest intervals or by increasing
repetitions of exercises.
Weight Training
Isotonic exercises in which you move the
weight through the range of movement
required. Useful for developing dynamic
strength.
Isometric in which you hold and resist against
weight. Useful for developing static strength.
Benefits
1. Develops both general and specific muscles
2. Develops muscular endurance as well as
strength and power.
3. Progressive overload can be achieved through
increasing the weight or the number of
1. Light Aerobic Exercise
2. Stretching
3. Practicing Skills
4. Mentally prepared for the activity
4 stages of
To prevent injury to warming up To improve the range of
the muscles movement across the joints
WARM
To allow the muscles to move UP Hold stretches for 10
more freely
seconds
To raise the temperature the
muscles and the rest of your
body
Cool Down
1. Completed gradually
2. Lasts a few minutes, light aerobic
exercise and stretches
3. Allows heart rate to fall slowly
4. Gets rid of lactic acid from muscles
Mental Fitness
Aspects of mental fitness include:
• Motivation
• Concentration
Mental fitness can be the difference
between winning and losing. The most
successful performers have a high
level of mental fitness
Motivation
There are two types of motivation.
• Internal
• External
Internal motivation is your own ‘internal’
motivation. If you are interested and purposeful
in your work, you are far more likely to
progress.
External motivation occurs when your
involvement in activity is for reasons apart from
participation. For example winning money or
Concentration
To perform at a high level you need to pay
attention to some cues and full attention to
others. This is a major feature of performance
in all activities.
If you are not focusing on what you are doing
your performance level is more than likely to
drop.
As such your level of ability will affect what you
can concentrate on. If you are a beginner your
main focus will be trying to complete the skill.
As you improve other factors will be taken into
consideration, such as: court position, opponent
Training Within Activities
By training through the activity you have the
chance to improve physical fitness and skills
and techniques at the same time.
Think of examples that you have used this
method of training throughout standard grade.
Describe how you achieved this and how you
made this more challenging.