Individual & Dual Movement 2
Check the chapter i uploaded. Include 2 pictures for Q2 & 3
The 5 components of physical fitness are:
1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition PES 115
Individual and Dual Movement Forms I
FITNESS
AND
TRAINING
INSEL, P., INSEL, C., FAHEY, D., ROTH, W. (2018) FIT & WELL. MCGRAW-HILL EDUCATION.
VIDEO – Components of
physical fitness
5 Components of Physical Fitness
The 5 components of physical fitness are:
1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
Cardiorespiratory endurance is the ability of the heart and lungs to
work together to provide the needed oxygen and fuel to the body
during sustained workloads.
Examples would be jogging, cycling and swimming.
When cardiorespiratory fitness is low, the heart must work hard
during normal daily activities and might not be able to sustain high
intensity physical activity in an emergency.
Muscular strength is the amount of force a muscle can produce with a
single maximum effort.
It depends on factors like the size of the muscle cells and the ability of
nerves to activate muscle cells.
Strong muscles are important for daily activities, they generate force,
help the proper alignment of the skeleton and provide necessary
support for good posture.
Greater muscle increases the metabolism and the use of energy
efficiency.
Muscular Endurance is the ability to resist fatigue and sustain a given
level of muscle tension that is:
to hold a muscular contraction for a long period of time (mantain a certain
position)
to contract a muscle over and over again (repetitions of an exercise)
It depends on factors such as the size of the muscle cells, the ability of
the muscles to store fuel, the blood supply and the metabolic
capacity of muscles.
Muscular endurance helps people cope with daily physical demands
and enhances performance in sports and work.
Flexibility is the ability of each joint to move through the available
range of motion for a specific joint.
It depends on joint structure, the length and elasticity of connective
tissue, and nervous system activity.
Flexible and pain-free joints are important for good health.
Inactivity causes the joints to become stiffer with age.
Stretching exercises can help ensure a healthy range of motion for all
major joints.
Body composition is the amount of fat mass
compared to the fat free mass (lean muscle
mass, bone, water and organs).
A person with excessive body fat is more
likely to experience health problems,
inlcuding heart disease, insuline resistance,
high blood pressure, stroke, joint problems,
type II diabetes, etc.
The best way to lose fat is through a lifestyle
that includes a sensible diet and exercise.
The best way to add muscle mass is through
strength training.
Fitness Testing
There are many reasons for you to do fitness testing.
Get a Baseline The initial fitness testing session can give you an
idea of where your fitness levels are at the start of a program, so that
future testing can be compared to this and any changes can be noted.
Compare Results to Others By comparing results to others such
as successful athletes in your sport or your classmates, you can see the
areas which need improvement, and the fitness program can be
modified accordingly.
Identify Weaknesses and Strengths You can determine your
strengths and weaknesses by comparing fitness test results to other
athletes in the same training group, the same sport, or in a similar
population group.
Design a Program Once the areas of strength and weakness have been
identified, an appropriate training program can de designed to workout
efficiently and maximize gains by concentrating your efforts on the areas of
greatest need.
Monitor Progress Comparing fitness test results to a baseline or previous
test can be used to monitor your changes in fitness. Testing sessions should
be planned at the beginning of a new training phase, and at least at the end
of each phase. The period between tests may range from two weeks to six
months. It usually takes a minimum of 2-6 weeks to see a noticeable change
in any aspect of fitness.
Assess Goals Specific and general fitness goals should be set after the
initial testing. By repeating the tests at regular intervals, you can get an idea
of the effectiveness of the training program and whether your goals are being
achieved.
Provide Incentives The incentive to improve can often be provided by
the ‘goal’ of a certain test score. By knowing that they will be tested again
later, you can aim to improve in that area.
Fitness Testing for Sprinters
Fitness Test Result
body mass (kg) 72.6
height (cm) 183.4
Skinfolds, sum of 7 sites (mm) 29.1
Grip Strength (kg) 49
1RM Bench Press (kg) 110
Vertical Jump (cm) 85
Sit and Reach (cm) +15
VO2max (ml/kg/min) 60
An Example for a Sprinter
Here is an example of a series of tests
performed on an Olympic sprinter, 400m
runner Sean Wroe, conducted in 2009 (as
detailed in the Herald Sun Newspaper).
Example Testing List for Sprinters
Skinfolds
Height
Body mass
Speed sprint test
Acceleration speed over 5 or 10 meters
Leg power vertical jump
Anaerobic Capacity 30-second Wingate test
Flexibility Sit and Reach
Fitness Testing for Sprinters
Example Testing List for Sprinters
Speed sprint test
The test involves running a single maximum sprint
over a set distance, with time recorded. (10m,
20m, or 40m)
Skinfolds
Leg power
vertical jump
Flexibility Sit and Reach
Anaerobic Capacity 30-second Wingate test
The Wingate test is a cycle test of anaerobic leg
power, conducted over 30 seconds.
The subject is instructed to pedal as fast as
possible for 30 seconds.
The one repetition maximum tests (1-RM) is a measure of the maximal weight a
subject can lift with one repetition.
1-RM Tests (repetition maximum tests)
purpose: to measure maximum strength of
various muscle and muscle groups.
20m Multistage Fitness Test (Beep Test)
The 20m multistage fitness test (MSFT) is a commonly
used maximal running aerobic fitness test.
VIDEO -https://www.youtube.com/watch?v=gTW22RZacCc
The Yo-Yo Endurance Test (continuous) is a variation of
the beep test.
purpose: The test evaluates an individual’s aerobic
endurance fitness.
20 Yard Agility Test
The 20-yard agility run is a simple measure of an
athletes ability to accelerate, decelerate, change
direction, and to accelerate again. The participants run to
a marker 5 yards either side of them, touching the lines
with their foot.
purpose: to measure an athletes ability to accelerate,
decelerate and change direction.
Agility Cone or
Compass Drill
The Agility Cone Drill is a lateral
movement test that measures the
agility of the athlete, especially
body control and change of
direction. This test is also called
the compass drill, due to the
agility course set out in all
directions like points on a
compass.
purpose: this is a test of speed,
explosion, body control and the
ability to change direction
(agility).
400 meter Run Test
The 400m run test requires the participants to run at maximal effort
over 400m.
purpose: The aim of this test is to
complete 400 meters in the quickest
possible time. This is a test of an
athletes ability to run quickly over a
short distance.
7-Stage Abdominal Strength Test
This is an easy to perform sit-up test of abdominal strength that you can do
with large groups all at once. Participants perform sit-up actions of
increasing difficulty, with the highest level successfully completed sit-up
their measure of abdominal strength.
purpose: This sit-up test measures abdominal strength, which is important
in back support and core stability.
Apley’s Shoulder Scratch Test
Apley’s Scratch Test is a simple flexibility test of the shoulder. There
are two parts of the test, reaching the opposite scapula (shoulder
blade) from either above or below.
purpose: This test measures shoulder range of motion.
Standing Balance Test
This is a simple balance test that can be modified to suit
your situation. In this test the person stands on one leg
for as long as possible.
purpose: to measure whole body balance
Burpee Test
This burpee test is a simple test of strength endurance, agility,
balance and coordination, in which the participant attempts the
maximum number of burpees in a set time period.
purpose: this is a test of strength endurance. Though, body
control, balance and coordination are also factors.
Reaction Time Ruler Test
This test uses the known properties of gravity to
determine how long it takes a person to respond to the
dropping of an object by measuring how far the object
can fall before being caught.
purpose: to measure reaction time, hand-eye quickness
and attentiveness.
The Alternate-Hand Wall-Toss Test is a test of hand-eye
coordination, where the participant throw a ball against a
wall from one hand in an underarm action, and attempt
to catch it with the opposite hand.
purpose: to measure hand-eye coordination.
Principles of physical training:
Adaptation to stress
The human body is very adaptable. The greater the demands
made on it, the more it adjusts to meet it.
There are 4 principles:
Progressive Overload
Specificity
Reversibility
Individual differences (limits on adaptation)
Principles of physical training:
Adaptation to stress
-Progressive overload is when the amount of exercise is gradually
increased, fitness will continue to improve.
-Specificity relates to ensuring the training done, is specific to the
sport or activity.
-Reversibility means if you don’t keep going, you will lose it.
-Individual differences is that we are all different and we have
limitations on adaptation.
Progressive overload adapting to the amount of training
and the FIIT-VP principle
The amount of overload is important:
Too little exercise no effect on fitness (may improve health).
Too much exercise may cause injury and problems with the bodys immune or
endocrine (hormone) systems.
For every type of exercise there is a training threshold at which fitness benefits begin to
occur, a zone within which maximum fitness benefits occur, and an upper limit of safe
training.
The amount of exercise needed depends on:
The individuals current level of fitness
The persons genetically determined capacity to adapt to training
His or her fitness goals
The component being developed
Exercising at the same intensity every training session will maintain fitness but
will not increase it because the training stress is below the threshold required
to produce adaptation.
Four dimensions will determine maintenance or
improvement of fitness level, represented by the
acronym FITT-VP:
Frequency how often
Intensity how hard or how fast
Time how long (duration)
Type mode of activity
Volume how much (frequency x intensity x time)
Progression how a program advances over time
Time (duration)
For cardiorespiratory endurance exercise, 20-60 minutes per
exercise session is recommended.
Exercise can take place in a single session or in several sessions of 10
or more minutes.
The greater the intensity of exercise, the less time needed to obtain
fitness benefits.
For high-intensity exercise, such as running, 20-30 minutes is
appropriate.
High intensity exercise poses a greater risk of injury than low-
intensity exercise.
For moderate intensity exercise, such as walking, 45-60 minutes may
be needed.
Time (duration)
To build muscular strength, muscular endurance, and flexibility, similar
amounts of time are advisable, but training for these health components
is more commonly organized in terms of a specific number of repetitions
of a particular exercise.
For resistance training, for example, a recommended program
includes one or more sets of 8-12 repetitions of 8-10 different
exercises that work the major muscle groups.
Specificity adapting to type of training
To develop a particular fitness component, you must
perform exercises designed specifically for that
component.
Reversibility
Adapting to a reduction in training
Use it or lose it! Fitness is a reversible adaptation!
Basically if you stop training then the improvements you have made
will be reversed. So if you are ill or have a holiday and do not train
for a period of time (even as little as a week) you may not be able to
resume training at the point where you left off.
When a person stops exercising, up to 50% of fitness improvements
are lost within two months. However, not all fitness levels reverse at
the same rate.
Example – Detraining risk for athletes
Example of an Olympic rower (it took more than 20 weeks to fully recover his
fitness after an eight-week lay-off):
After eight weeks’ detraining:
V02peak had decreased by 8%. After eight weeks of retraining it had
increased by only 4%, returning to just below pre-Olympic values after a
further 12 weeks;
Power at peak oxygen consumption fell from a pre-Olympic value of 546W to
435W – a reduction of 20%. After eight weeks’ retraining it had increased by
15%, resuming pre-Olympic values after a further 12 weeks;
Power at reference blood lactate concentrations declined by 27%, but
returned to just below or just above pre-Olympic levels after 20 weeks’
retraining.
The researchers recommend that training programs should limit periods of
complete inactivity to no more than two to three weeks. Prolonged periods of
inactivity should be avoided and the training program should incorporate some
form of “maintenance” training where a prolonged break is desired.
Individual Differences
Limits on adaptation
We are not all created equal!
People respond to training at different rates, so a
program that works for one person may not be right for
another person.
There are limits on the adaptability-the potential for
improvement-of any human body. The bodys ability to
transport oxygen, for example, can be improved by
about 5-30% through training. PES 117
Team Movement Forms
Designing your own exercise program
1. Have a Plan
2. Determine that exercise is safe for you.
3. Assess how fit you are.
4. Decide what your goals are.
5. Choose the right activities to help you get there.
Designing your own exercise program
1. Have a Plan
Helps you make gradual but steady progress toward your goal.
2. Determine that exercise is safe for you.
Getting Medical Clearance
People of any age who are not at high risk for serious health problems can safely exercise
at a moderate intensity (60% or less of maximum heart rate) without a prior medical
evaluation.
If you are male and under 40 or female and under 50 and in good health, vigorous
exercise is probably safe for you.
If you do not fit into these age groups, or if you have health problems especially high
blood pressure, heart disease, muscle or joint problems, or obesity see your physician
before starting a vigorous exercise program.
Designing your own exercise program
3. Assess how fit you are.
Assess your current level of physical activity and fitness for each of the five
health-related fitness components.
The one repetition maximum tests (1-RM) is a measure of the maximal weight a
subject can lift with one repetition.
Assessing muscular strength –
1-RM Tests (repetition maximum tests)
purpose: to measure maximum strength of
various muscle and muscle groups.
Assessing Cardiorespiratory Fitness –
20m Multistage Fitness Test (Beep Test)
The 20m multistage fitness test (MSFT) is a commonly
used maximal running aerobic fitness test.
VIDEO -https://www.youtube.com/watch?v=gTW22RZacCc
Assessing Flexibility-
Apley’s Shoulder Scratch Test
Apley’s Scratch Test is a simple flexibility test of the shoulder. There
are two parts of the test, reaching the opposite scapula (shoulder
blade) from either above or below.
purpose: This test measures shoulder range of motion.
Assessing Body Composition
Skinfold measurements (calipers).
It involves measuring the thickness of
skinfolds at several different places on the
body.
Bioelectrical impedance Analysis.
The most common bioelectrical impedance
analysis (BIA) device is the body fat scale. BIA
devices can be found in fitness clubs, health
fairs and at the doctor’s office. During the
test, a very low level electrical current travels
through the body to measure lean body
tissue and body fat.
Designing your own exercise program
4. Decide what your goals are.
The ultimate general goal wellness that lasts a lifetime.
Then there will be a specific goal.
Think carefully about your overall goals and be clear about why you
are starting a program.
5. Choose the right activities to help you get there.
A balanced program includes activities to develop all health-related
components of fitness:
Cardiorespiratory Endurance is developed by continuous rhythmic movements
of large-muscle groups in activities such as walking, jogging, cycling, swimming,
aerobic dance, HIIT, and other forms of group exercise.
Choose activities that you enjoy and that are convenient.
Muscular strength and endurance can be developed through resistance
training.
Flexibility is developed by stretching the major muscle groups regularly and
with proper technique.
Healthy body composition can be developed through a sensible diet and a
program of regular exercise.
Designing your own exercise program
Guidelines for training
Train the way you want your body to change
Stress your body so that it adapts in the desired manner.
Train regularly
Consistency is key.
Strat slow, and get in shape gradually
Warm up before exercise
Cool down after exercise
Exercise safely
Listen to your body and get adequate rest
Cycle (periodization) the volume and intensity of your workouts
Dont train at the same intensity during every workout
Vary your activities
Change your exercise program from time to time
Train with a partner
Train your mind
Becoming fit requires commitment, discipline, and patience
Fuel your activity appropriately
Good nutrition and fluids for hydration
Have fun
Track your progress
Get help and advice if you need it
Keep your exercise program in perspective
As important as physical fitness is, it is only part of a well-rounded life.
