Lesson Outcomes • By the end of this lesson you will; • Have an understanding of the aspects of fitness • Have a knowledge of testing techniques for each aspect of fitness
Aspects of Fitness • When participating in any activity, it is vitally important that we consider the Four Aspects of Fitness. These are; • Endurance • Strength • Speed • Flexibility
Endurance • There are two types of Endurance. • Cardio-Respiratory Endurance • Muscular Endurance.
CRE • Cardio-Respiratory Endurancemakes demands on the heart and lungs. • It is the ability to perform a skill or take part in activity for a long period of time. • Activities which may require good C.R.E may be: Marathon Running, 1500 metre Running, Cross Country Running. • Team activities such as Football, Rugby, Basketball and Hockey also require a good level of C.R.E.
Testing CRE • Cooper Run Continuous running for a set period of time round preset markers thus measuring total distance run.
Testing CRE • Bleep Test Running a set distance (shuttle run) while keeping in time with timed bleeps which get increasingly quicker.
Muscular Endurance (LME) • Muscular Endurance involves the use of muscle groups specific to the activity. • It is the ability to use the same muscle groups repeatedly over a long period of time. • Activities which may require LME may be rowing and cycling
Testing LME • Bent Knee Sit Up Test (Abs) Do as many sit ups as you can in a set time.
Testing LME • Beam Hang (Arms) Hold your body in a suspended position for as long a time as possible.
Strength • Strength is: The maximum amount of force a muscle, or a group of muscles can exert in a single effort. • Using muscles means we apply force. The amount of force that can be applied, depends upon the size of the muscle being used.
Types of Strength • The 3 main types of strength are
Testing Strength • Static Strength – Grip Dynamometer • Explosive Strength – Standing Long Jump • Dynamic Strength – similar to LME for example Squat Thrusts or Press Ups
Speed • Speed is the ability to cover a distance or perform a movement in a short time • This can involve the whole body, e.g A Sprinter • This can also mean just parts of the body are used, e.g A badminton player needs speed in the arm when performing a smash • Speed is necessary in many activities to perform certain skills. • In many team games, short bursts of near maximum speed are needed. This may also involve reaction time.
Testing Speed • Shuttle Runs 5 X 5m Shuttle runs timed
Flexibility (Suppleness) • Flexibility is the range of movement across a joint. • Examples of activities where flexibility is important are Gymnastics and High Jump
Two types of Flexibility Static – Holding the body in a position of stillness Dynamic – Requires flexibility for a short time within your overall performance
Testing Flexibility Test name; Sit & Reach test Explanation; Sit down. Place your feet against the box. Bend the truck and reach as far forward as possible keeping your knees straight. Stretch hands along box as far as possible and try to remain still at the furthest point.
Power • Power is very important in explosive events such as jumping and throwing events in athletics. It can only last for a few seconds. E.g Shot Putt and Long Jump • Power is the combination of strength and speed.
Testing Power • Tests have been devised to assess power. One of these tests is the standing long jump. The performer stands at the end of a mat and jumps from a stationary position and lands. A measurement is taken of how far the performer jumped. • The sergeant jump is very similar, where the performer jumps up instead of forward.
Stamina • Cardio Respiratory Endurance - Muscular Endurance - Strength Power - Speed (Reaction time) - Flexibility/Suppleness