3 1 3 2 Components of Fitness To

3. 1. 3. 2 Components of Fitness To understand the components of health & skill related fitness To explain why these components are important to different sports.

RECAP: Components of Health Related Fitness: B Body Composition M Muscular Strength (maximal, static, dynamic and explosive) M Muscular Endurance F Flexibility C Cardiovascular endurance (aerobic power)

Body Composition – “The proportion of body weight that is fat, muscle and bone” Some body shapes are better suited to certain sports than others. Describe the ideal body composition for the following sports. A. B. C. D. Basketball Horse Racing Football Swimming

Muscular Strength The ability to exert a large amount of force in a single maximum effort. Muscular strength can help in a number of sports. Can you name any?

Types of Strength maximal strength is the greatest amount of force that a muscle or muscle groups can voluntarily produce, regardless of time.

Strength Dynamic strength – strength required to support weight or exert force against an object ( kicking a football) Explosive strength – strength required for a short burst of movement (Sprinting , long jump take off or pushing a shot putt) Static strength – strength applied to a static object (holding a position on gymnastic rings)

Muscular Endurance – “The ability to use voluntary muscles, over long periods of time without getting tired” Also known as stamina means that the muscles keep working for a long time without getting tired. Essential for long distance events.

Flexibility – ‘The range of movement at a joint’ Also known as ‘suppleness’, refers to the ability of the muscles to stretch and then return to their original position. It is important for reducing the risk of muscles strains and injuries.

Cardiovascular Endurance (aerobic power) Heart Veins “The ability of the heart and circulatory system to meet the demands of the body for a long period of time”

Health Related fitness tests: Health related fitness Fitness test Body Composition % body fat test - Muscular Strength Hand grip dynometer Muscular Endurance Sit up, press up bleep test. Flexibility Sit and reach test Cardiovascular Endurance Multi-stage fitness test (bleep test) Practical element – Pupils to try test and record results.

Recap questions: What components of HEALTH RELATED FITNESS are most important to a: -Marathon runner? Why? -Shot Putter? Why? -Gymnast? Why?

HOW TO REMEMBER THIS? . . . Skill Related Fitness: C Coordination R Reaction Time A Agility B Balance S Speed P Power / explosive strength (anaerobic power)

Coordination “is the ability to move two or more body parts at the same time” E. G. an effective tennis stroke requires coordinating footwork and arm action. Can you think of any other examples?

Reaction time “The time between the presentation of a stimulus and movement” For example, how quickly a table tennis player reacts to a serve. A stimulus could be anything from a starting gun to a sudden side-step by an opponent. Can you think of any other examples?

Agility “is the ability to change direction with speed” Athletes with good AGILITY keep their entire body under control throughout. Agility is especially important in sports that require a sharp movement or turn. i. e. goal keeper Can you think of any other examples?

Balance “is the ability of the performer to retain their centre of mass over their base of support without falling” Balance can be: static – for example, handstand dynamic – for example, keeping your balance on a board i. e. skateboard, surfing Can you think of any other examples?

Speed “Time taken to cover a set distance” -100 m sprinter OR -It could be how fast a badminton player can move their racket to cover a drop shot Speed is very important in many sports – it can often be thing that separates a good performer from a great performer. Can you think of any other examples?

Power / Explosive strength (anaerobic power) Power is a combination of strength and speed power = strength × speed Power is important in explosive events like throwing and sprinting. Power is vital to getting a good start in short races.

POWER EXAMPLES

PRACTICAL OPPORTUNITY – see pupil recording sheet. Test pupils against skill related fitness tests + record results.

Exam Questions:

Homework Find 3 pictures of sportspeople from different sports and label the components of SKILL RELATED FITNESS that are most important to them. Power – To drive to the basket & score. Coordination – To accurately handle the ball while keeping control. Useful for dribbling. Agility Balance

Health related component testing RECAP - HOW DO WE REMEMBER THIS? . . . B Body Composition M Muscular Strength M Muscular Endurance F Flexibility C Cardiovascular Fitness This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test.

Health related component testing 1. Cardiovascular Endurance – COOPER RUN The 12 minute Cooper run will test your endurance capabilities. 25 m square

Rules: Performers run as far as they can for 12 minutes. Each lap of the grid is 100 m. Pupils to calculate the distance covered. The grid below shows the average scores.

Cardiovascular endurance – Test 2 = Multi Stage Fitness test – Bleep Test. Equipment: Stereo; bleep test CD; cones Purpose of test: To estimate maximal oxygen uptake and utilization (VO 2 max) Procedure & Measurement: • Measure a distance of 20 metres and mark with two cones. • Perform a short warm including CV and stretching • Start the CD, the participants will run 20 metres to the furthest cone when the first three bleeps sound.

• When the bleep sounds turns around to run back • Reach the line before third bleep • Continue to run between the cones, the time between the bleeps becomes shorter • If the participant fails to get to the other end before the bleep on 3 consecutive occasions then they are out (2 chances). • Record the level at which the participant stopped the test. • Compare to VO 2 max tables.

Level Shuttle VO 2 Max 7 2 37. 1 7 4 37. 8 7 6 38. 5 7 8 39. 2 7 10 39. 9 Level Shuttle VO 2 Max 9 2 43. 9 9 4 44. 5 9 6 45. 2 9 8 45. 8 9 11 46. 8 Level Shuttle VO 2 Max 11 2 50. 8 11 4 51. 4 11 6 51. 9 11 8 52. 5 11 10 53. 1 Category Males (mm/O 2/kg/min-1) Extremely high Very High Above average Average 70+ 63 -69 57 -62 52 -56 44 -51 Females (mm/O 2/kg/min-1) 60+ 54 -59 49 -53 44 -48 35 -43

Health related component testing 2. Muscular endurance – HARVARD STEP TEST Performers step onto and off the bench/step continuously for 5 minutes. (steady pace).

1 minute after exercise = take pulse 2 minute after exercise = take pulse 3 minute after exercise = take pulse Add 3 scores together and use the following formula: 30, 000 3 pulse score added together Here is a table of the ‘norms’: Gender Excellent Male Female >90 >86 Above Average 80 -90 76 -86 Average 65 -79 61 -75 Below Average 55 -64 50 -60 Poor <55 <50

Muscular endurance Test 2 = Sit up test Procedure & Measurement: • Lie on mat on their back, knees bent to 90 degrees, feet flat on the floor and fingers by their temples. • On the command of go the athlete performs sit ups until their elbows touch their knees. • They return back to the start position with their head touching the floor. That will be one repetition. • • • Repeat for one minute. Count number of successful sit ups. Consult norm table.

Males Females Age 17 -19 20 -29 30 -39 High 49+ 44+ 39+ 42+ 36+ 30+ Above average 44 -48 39 -43 34 -38 32 -41 27 -35 22 -29 Average 37 -43 32 -38 27 -33 25 -31 21 -26 17 -21 Below average 24 -36 20 -31 16 -26 19 -24 15 -20 11 -16 Low <24 <20 <16 <19 <15 <11

Health related component testing 3. Muscular Strength – HAND GRIP DYNAMOMETER Measures the strength of the performer hand grip strength in one action. Rules: -No swinging your hand -Start with your hand up and bring down to side while pulling in handle

Here is a table of the average scores: Gender Excellent Good Average Fair Poor Male Female >56 >36 51 -56 31 -36 45 -50 25 -30 39 -44 19 -24 <39 <19

Maximal Strength – one rep max Procedure: Perform this exercise using the bench press. • Carry out a warm up- perform sub maximal repetitions of the exercise for 10 -15 reps to become comfortable with the exercise. • You should determine the 1 RM within 4 trials and rest periods between trials should be 3 to 5 minutes. • Estimate a resistance that may be used for 1 repetition (50 -70% of maximum capability) and perform exercise- breathing out upon exertion.

If successful then give 3 -5 minutes rest and increase the weight by 2. 5 to 20 kg each trial until the participant cannot complete the exercise. • All repetitions should be completed with the same technique and at the same speed of movement to ensure consistency between trials. • Perform the exercise for 1 repetition. • The final weight lifted successfully is the recorded as the absolute 1 RM • Divide your 1 RM result in lb by your body weight in lb and refer to the table.

You can interpret the results for the 1 RM by dividing your result by your body weight and comparing to the table below. Bench press weight ratio = Weight pushed in lbs Divided by Body weight in lbs

Table to see % out of 100 people. Higher your percentile the better you are. AGE Rating percentile (%) 99 90 80 70 60 50 40 30 MALES <20 (1 RM lb/ lb body weight) >1. 76 1. 46 1. 34 1. 24 1. 19 1. 13 1. 06 0. 96 FEMALES 20 -29 (1 RM lb/ lb body weight) >1. 63 1. 48 1. 32 1. 22 1. 14 1. 06 0. 99 0. 93 <20 (1 RM lb/ lb body weight) >0. 88 0. 83 0. 77 0. 74 0. 70 0. 65 0. 58 0. 56 20 -29 (1 RM lb/ lb body weight) >1. 01 0. 90 0. 80 0. 74 0. 70 0. 65 0. 59 0. 56

Health related component testing 4. Flexibility – SIT AND REACH TEST Measures the range of movement at the hips/torso. Rules: -Legs straight with feet touching the box. -Push marker as far as possible without bending your knees.

Here is a table of the average scores: Gender Excellent Male Female >14 >15 Above average 11 - 14 12 - 15 Average 7 - 10 7 - 11 Below average 4 - 6 Poor <4 <4

Skill related component testing RECAP - HOW DO WE REMEMBER THIS? . . . C Coordination R Reaction Time A Agility B Balance S Speed P Power This could be done as a PRACTICAL OPPORTUNITY. Students record their score for each exercise test.

Skill related component testing 1. Coordination – 3 BALL JUGGLE Measures ability to work 2 body parts at the same time. - Record number of successive catches

Wall Toss Test Alternate Hand Wall Toss Test ◦equipment required: tennis ball solid wall, marking tape, stopwatch (optional) ◦procedure: A mark the wall (e. g. 2 meters, 3 feet). The person stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can continue for a nominated number of attempts or for a set time period (e. g. 30 seconds). By adding the constraint of a set time period, you also add the factor of working under pressure.

Wall Toss Test Scoring Rating Score (in 30 seconds) Excelle nt > 35 Good 30 - 35 Average 20 - 29 Fair 15 - 19 Poor < 15

Skill related component testing 2. Reaction time – RULER DROP TEST Measures reaction to a stimulus. Partner to hold and drop ruler from above performer dominant hand. Rules: -Fingers of the performer should be at the 0 cm mark -The performer should not be able to anticipate the drop coming. Excellent <7. 5 cm Above Average 7. 5 - 15. 9 cm Average 15. 9 - 20. 4 cm Below Average 20. 4 - 28 cm Poor >28 cm

Skill related component testing 3. Agility – ILLINOIS AGILITY RUN Performers start at the first cone. On the whistle pupils should follow the course in the diagram and finish at the end cone. - Performers are timed from start to finish.

Here is a table of the average scores: Gender Male Female Excellent Above Average Below Average Poor <15. 2 secs 15. 2 - 16. 1 secs 16. 2 - 18. 1 secs 18. 2 - 19. 3 >19. 3 secs <17. 0 secs 17. 0 - 17. 9 secs 18. 0 - 21. 7 secs 21. 8 - 23. 0 >23. 0 secs

Skill related component testing 4. Balance – STORK TEST Performers start by adopting the stance in the diagram. The time starts when the pupil’s foot in contact with the ground is up onto tiptoes. Here is a table of the average scores: Gender Male Female Excellent >50 secs >30 secs Above Average 50 - 41 secs 30 - 23 secs Average 40 - 31 secs 22 - 16 secs Below Average Poor 30 - 20 secs <20 secs 15 - 10 secs <10 secs

Skill related component testing 5. Speed – 30 M SPRINT Performers to cover a straight 30 m from a standing start. The time taken should be accurately recorded. Here is a table of the average scores: Gender Excellent Male Female <4. 0 <4. 5 Above Average 4. 2 - 4. 0 4. 6 - 4. 5 Average 4. 4 - 4. 3 4. 8 - 4. 7 Below Average 4. 6 - 4. 5 5. 0 - 4. 9 Poor >4. 6 >5. 0

Skill related component testing 6. Power – SARGEANT JUMP TEST Performers to reach up to highest point without going onto tiptoes. They then jump vertically and touch highest point on the wall/board. -The score is the difference between the 2 measurements Here is a table of the average scores: Gender Excellent Male Female >65 cm >58 cm Above average 50 - 65 cm 47 - 58 cm Average 40 - 49 cm 36 - 46 cm Below average 30 - 39 cm 26 - 35 cm Poor <30 cm <26 cm

Reasons for fitness testing: • to identify strengths and/or weaknesses in a performance/the success of a training programme • to monitor improvement • to show a starting level of fitness • to inform training requirements • to compare against norms of the group/ national averages • to motivate/sets goals • to provide variety to a training programme.

Limitations of fitness testing: • tests are often not sport specific/too general • they do not replicate movements of activity • they do not replicate competitive conditions required in sports • many do not use direct measuring/sub- maximal – therefore inaccurate/some need motivation/some have questionable reliability • they must be carried out with the correct procedures to increase validity.