Download ASPECTS OF FITNESS

ASPECTS OF FITNESS
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 Endurance makes 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.
- Cardio Respiratory Endurance
Stamina
- Muscular Endurance
- Strength
Power
- Speed
(Reaction time)
- Flexibility/Suppleness
Activity Skill
Aspect of
fitness required
Test
Karate
Flexibility
Sit and Reach
Gymnastics
Rugby
Swimming
Basketball
Athletics
Kick
Power