Unit 4Enhancing Physical Performance

Chris Lehner – Traralgon College

The Definition of Fitness & Components

Fitness definitions and components

The Definition of Fitness

What does it mean to be Fit?

Physical fitness can be defined as; ‘The ability to carry out tasks with vigour and alertness, without undue fatigue and with ample reserve energy to enjoy leisure time pursuits and to meet unforseen emergencies’.

World Health Organisation

Health can be defined as; ‘The absence of disease or illness’. Also includes wellness (quality of life).

Obtaining an acceptable definition of fitness and being healthy is difficult as they are often vague and very generalised.

VCE Physical Education - Unit 4

Physical Fitness as a Continuum

Everyone has some form of fitness.

By training we can move towards the maximum end of the scale.

Less activity means a decreased fitness level.

 

Low Adequate Maximum

 

The Components of Fitness

Fitness is made up of many components. These components are used in sporting settings and can be

trained to improve performance and fitness levels. These components can be broken down into two groups;

Health related and motor-skill.

VCE Physical Education - Unit 4

In pairs brainstorm as many fitness components as you can (2 minutes)

Share with the main group and come up with a class list

Activity - Brainstorm

Health related and Skill related Components

Health related Cardio-respiratory endurance Muscular Strength Local Muscular endurance Anaerobic power and speed Flexibility Body composition

Motor-skill Muscular power Agility Coordination Balance Reaction time

Health Related Components of Fitness

Fitness definitions and components

VCE Physical Education - Unit 4

Cardio-respiratory Endurance

Fitness level of the cardiovascular system.

It delivers oxygenated blood to working muscles, and nutrients, while performing and removes wastes.

Also know as aerobic endurance, aerobic capacity, aerobic fitness or aerobic power.

Most essential component at rest and during recovery.

Examples: Team sports netball, football, hockey, soccer, volleyball, water, polo, basketball, lacrosse and rugby. Racquet sports such as tennis and squash. Extended athletic events such as the marathon, triathlons and cross country skiing.

Improvements: Cardio-respiratory endurance is developed through the use of continuous and interval training. Thus improving VO2 max (continuous), tolerance lactic acid raising the Lactate Inflection Point (LIP) and improving efficiency of the heart as a pump (interval).

VCE Physical Education - Unit 4

Muscular Strength

The force or tension a muscle or muscle group can exert against a resistance in one maximal contraction (1RM)

It is an integral part of anaerobic power, muscular power and local muscular endurance and is rarely used in isolation.

Improvements; Circuit and weights training improves the explosive acceleration required for muscular strength.

VCE Physical Education - Unit 4

Local Muscular Endurance

The ability of a muscle or group of muscles to sustain an activity for a short time in the face of considerable local fatigue (eg push-ups).

Tasks may require anaerobic energy in addition to aerobic because contraction of the muscle may occlude (block) the blood vessels that supply the muscle tissue.

Closely linked with muscular strength.

Improvements; Continuos training or weight training

VCE Physical Education - Unit 4

Anaerobic Power and Speed

Anaerobic PowerAnaerobic power is required for most sports. It is explosive movements performed

quickly. It produces its energy in the absence of oxygen. An athlete’s power is a measure

of their anaerobic pathways.SpeedSpeed is the ability of the body to perform a task or movement quickly. Power and speed are very closely related.Improvements ; In sprint or high-level interval training (at least three times per week), keep the

heart rate in the ‘training zone’ for at least 20 minutes. Undertake 20–80-metre interval running sprints, starting with a ‘walk back’

recovery and progressing to a ‘jog back’ recovery. Undertake 300–600-metre running ‘cruises’ The same interval concept will produce anaerobic gains, when used for related

sports such as cycling or swimming. Weight training can also improve anaerobic power.

VCE Physical Education - Unit 4

Flexibility

Flexibility is the ability to gain the range of movement required for a particular sport.

Flexibility is based on skeletal and muscular interaction.

It is very important for injury prevention, ease of movement and aesthetic appearance.

Flexibility can be static (Eg. Sit and reach test) or dynamic (Eg. Range of motion during a skill).

Improvements; Flexibility training.

VCE Physical Education - Unit 4

Body Composition

Proportion of bone, muscle and fat in an athlete.

Body composition can be measured three ways;

1. Somatotypes Endomorph – Short/fat Mesomorph- muscular Ectomorph – Tall/thin2. Body fat determination Densitometry – Submerging the athlete

in water to determine lean body mass (LBM) in comparison to fat mass (FM)

Skinfold measurements – Skin thickness is measured at various sites on the body.

3. Body mass index (BMI) Height / weight2

VCE Physical Education - Unit 4

Body Mass Index (BMI)

Skill Related Components of Fitness

Fitness definitions and components

VCE Physical Education - Unit 4

Muscular Power

Powerful movements lasting for a few seconds only.

It is the ability to exert a “maximal” contraction in one explosive act.

Dependant upon speed and strength. Max power is generated when the speed of

contraction is around 35% of its max and the force contraction is about 35% of its max.

Power is required for most sports Eg, field events such as shot-put, discus, javelin, high jump, long jump and hammer throw, tackling in football or rugby, a spike in volleyball etc.

VCE Physical Education - Unit 4

Agility

Ability to change direction with maximal speed and control Combination of; power, speed, flexibility, balance and

coordination.Important in sports which require sudden changes of

direction.Improvements; Training can improve speed, reaction time,

flexibility, coordination and balance – thus improving agility.

VCE Physical Education - Unit 4

Coordination

Ability to link muscle groups to appear well controlled and efficient.

Involves the nervous system and muscular system working harmoniously in hand-eye and foot-eye coordination activities.

Improvements; Can be developed through specific skill training and through enhancement of core stability and balance.

VCE Physical Education - Unit 4

Balance & Reaction Time

Balance

The ability to remain in a state of equilibrium while performing a desired task.

Dynamic – moving

Static – Not moving

Relies on core stability

Improvements; Training methods such as Pilates and Swiss balls.

Reaction Time

Ability to react to an outside stimulus

Improvements; Practice with starter guns, overload with quicker stimuli (eg quicker squash balls).

VCE Physical Education - Unit 4

Web Links – • Australian Sports Commission: http://www.ausport.gov.au • Find 30 promotion (Government of WA Department of Health): http://www.find30.com.au • Walking School Bus promotion (UK): http://www.walkingbus.com • Ministry of Health (New Zealand) toolkits: http://www.newhealth.govt.nz • The 10,000 Steps Rockhampton project: http://www.10000steps.org.au/rockhampton/ • Travelsmart Australia: http://www.travelsmart.gov.au • World Health Organisation: http://www.who.int • Heart Foundation Australia: http://www.heartfoundation.com.au • VicHealth (The Victorian Health Promotion Foundation): http://www.vichealth.vic.gov.au • Be Active promotion (Government of South Australia): http://www.beactive.com.au • Go For Your Life: http://www.goforyourlife.vic.gov.au • Physical Activity Resources for Health Professionals – Introduction (Centre for disease control and prevention – USA):

http://www.cdc.gov/nccdphp/dnpa/physical/health_professionals/index.htm • Health Promotion (Public Health Agency of Canada): http://www.phac-aspc.gc.ca/hp-ps/index.html • Strategic Inter-Governmental Forum on Physical Activity and Health (SIGPAH): http://www.nphp.gov.au/workprog/sigpah/ • Healthy youth (Centre for disease control and prevention (USA): http://www.cdc.gov/HealthyYouth/ • America On The Move promotion: http://www.americaonthemove.org • Papers from the International Journal of Behavioural Nutrition and Physical Activity: http://www.ijbnpa.org/home • Department of health and aging (Australian government): http://www.health.gov.au/internet/wcms/publishing.nsf/content/home • Building a healthy, active Australia (Australian government): http://www.healthyactive.gov.au • National Public Health Partnership: http://www.nphp.gov.au • Be Active promotion (Government of South Australia): http://www.beactive.com.au • Sport and Recreation Australia: http://www.sport.vic.gov.au

• United States Department of Health and Human Services: http://www.os.dhhs.gov/

• World Health Organisation (WHO) health topics: http://www.who.int/topics/en/

• Sports Coach UK – conditioning: http://www.brianmac.demon.co.uk/conditon.htm

• Sports Coach UK – ideal weight: http://www.brianmac.demon.co.uk/idealw.htm#bmi

• International Association of Athletics Federations: http://www.iaaf.org

• Life coaching (UK): http://www.coaching-life.co.uk • Athletics Australia: http://www.athletics.org.au/