ASPECTS OF FITNESSASPECTS OF FITNESS

Lesson OutcomesLesson Outcomes

By the end of this lesson you will;By the end of this lesson you will;

Have an understanding of the Have an understanding of the aspects of fitnessaspects of fitness

Have a knowledge of Have a knowledge of testing testing techniquestechniques for each aspect of fitness for each aspect of fitness

Aspects of FitnessAspects of Fitness

When participating in any activity, it When participating in any activity, it is vitally important that we consider is vitally important that we consider the Four Aspects of Fitness. These the Four Aspects of Fitness. These are; are;

EnduranceEndurance

StrengthStrength

SpeedSpeed

FlexibilityFlexibility

EnduranceEndurance

There are two types of Endurance.There are two types of Endurance.

Cardio-Respiratory EnduranceCardio-Respiratory Endurance

Muscular Endurance.Muscular Endurance.

CRECRECardio-Respiratory EnduranceCardio-Respiratory Endurance makes demands makes demands on the heart and lungs. on the heart and lungs.

It is the ability to perform a skill or take part in It is the ability to perform a skill or take part in activity for a long period of time.activity for a long period of time.

Activities which may require good Activities which may require good C.R.EC.R.E may be: may be: Marathon Running, 1500 metre Running, Cross Marathon Running, 1500 metre Running, Cross Country Running.Country Running.

Team activities such as Football, Rugby, Basketball Team activities such as Football, Rugby, Basketball and Hockey also require a good level of and Hockey also require a good level of C.R.E.C.R.E.

Testing CRETesting CRE

Cooper Run Cooper Run

Continuous running for a set period Continuous running for a set period of time round preset markers thus of time round preset markers thus measuring total distance run.measuring total distance run.

Testing CRETesting CREBleep TestBleep Test

Running a set Running a set distance (shuttle distance (shuttle run) while keeping run) while keeping in time with timed in time with timed bleeps which get bleeps which get increasingly increasingly quicker.quicker.

Muscular Endurance (LME)Muscular Endurance (LME)Muscular Endurance Muscular Endurance involves the use of muscle involves the use of muscle groups specific to the activity.groups specific to the activity.

It is the ability to use the same muscle groups It is the ability to use the same muscle groups repeatedly over a long period of time.repeatedly over a long period of time.

Activities which may require LME may be rowing Activities which may require LME may be rowing and cyclingand cycling

Testing LMETesting LME

Bent Knee Sit Up Test (Abs)Bent Knee Sit Up Test (Abs)

Do as many sit ups as you can in a Do as many sit ups as you can in a set time.set time.

Testing LMETesting LME

Beam Hang (Arms)Beam Hang (Arms)

Hold your body in a suspended Hold your body in a suspended position for as long a time as position for as long a time as possible.possible.

StrengthStrengthStrength isStrength is: The maximum amount of : The maximum amount of force a muscle, or a group of muscles can force a muscle, or a group of muscles can exert in a single effort.exert in a single effort.

Using muscles means we apply force. The Using muscles means we apply force. The amount of force that can be applied, amount of force that can be applied, depends upon the size of the muscle being depends upon the size of the muscle being used.used.

Types of StrengthTypes of Strength

The 3 main types of strength areThe 3 main types of strength are

Testing StrengthTesting StrengthStatic Strength – Grip DynamometerStatic Strength – Grip Dynamometer

Explosive Strength – Standing Long Explosive Strength – Standing Long JumpJump

Dynamic Strength – similar to LME for Dynamic Strength – similar to LME for example Squat Thrusts or Press Upsexample Squat Thrusts or Press Ups

SpeedSpeed

Speed is the ability to cover a distance or Speed is the ability to cover a distance or perform a movement in a short timeperform a movement in a short time

This can involve the whole body, e.g A SprinterThis can involve the whole body, e.g A Sprinter

This can also mean just parts of the body are This can also mean just parts of the body are used, e.g A badminton player needs speed in used, e.g A badminton player needs speed in the arm when performing a smashthe arm when performing a smash

Speed is necessary in many activities to Speed is necessary in many activities to perform certain skills. perform certain skills.

In many team games, short bursts of near In many team games, short bursts of near maximum speed are needed. This may also maximum speed are needed. This may also involve reaction time.involve reaction time.

Testing SpeedTesting Speed

Shuttle RunsShuttle Runs

5 X 5m Shuttle runs timed5 X 5m Shuttle runs timed

Flexibility (Suppleness)Flexibility (Suppleness)

Flexibility is the range of movement across Flexibility is the range of movement across a joint.a joint.

Examples of activities where flexibility is Examples of activities where flexibility is important are Gymnastics and High Jumpimportant are Gymnastics and High Jump

Two types of FlexibilityTwo types of FlexibilityStatic – Holding the body Static – Holding the body in a position of stillnessin a position of stillness

Dynamic – Requires Dynamic – Requires flexibility for a short time flexibility for a short time within your overall within your overall

performanceperformance

Testing FlexibilityTesting Flexibility

Test name;Test name;Sit & Reach testSit & Reach test

Explanation;Explanation;Sit down. Place your feet against the box. Sit down. Place your feet against the box.

Bend Bend the truck and reach as far forward as possible the truck and reach as far forward as possible keeping your knees straight. Stretch hands keeping your knees straight. Stretch hands along box as far as possible and try to remain along box as far as possible and try to remain still at the furthest point.still at the furthest point.

PowerPower

Power is very important in explosive Power is very important in explosive events such as jumping and throwing events such as jumping and throwing events in athletics. It can only last for events in athletics. It can only last for a few seconds. E.g Shot Putt and a few seconds. E.g Shot Putt and Long JumpLong Jump

Power is the combination of strength Power is the combination of strength and speed.and speed.

Testing PowerTesting Power

Tests have been devised to assess power. Tests have been devised to assess power. One of these tests is the One of these tests is the standing long standing long jump.jump. The performer stands at the end of a The performer stands at the end of a mat and jumps from a stationary position mat and jumps from a stationary position and lands. A measurement is taken of how and lands. A measurement is taken of how far the performer jumped.far the performer jumped.

The sergeant jumpThe sergeant jump is very similar, where is very similar, where the performer jumps up instead of the performer jumps up instead of forward.forward.

- Cardio Respiratory EnduranceCardio Respiratory Endurance

- Muscular Endurance- Muscular Endurance

- Strength- Strength

PowerPower

- Speed- Speed (Reaction time)(Reaction time)

- Flexibility/Suppleness- Flexibility/Suppleness

StaminaStamina

ActivityActivity SkillSkill Aspect of Aspect of fitness requiredfitness required

TestTest

KarateKarate KickKick FlexibilityFlexibility Sit and ReachSit and Reach

GymnasticsGymnastics PowerPower

RugbyRugby

SwimmingSwimming

BasketballBasketball

AthleticsAthletics