Boot camp fitness components


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Boot camp fitness components

  1. 1. Unit 4Enhancing Physical Performance Chris Lehner – Traralgon College
  2. 2. The Definition of Fitness & ComponentsFitness definitions and components
  3. 3. The Definition of FitnessWhat 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 OrganisationHealth 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.
  4. 4. Physical Fitness as a ContinuumEveryone 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 VCE Physical Education - Unit 4
  5. 5. 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.
  6. 6. Activity - Brainstorm In pairs brainstorm as many fitness components as you can (2 minutes) Share with the main group and come up with a class list VCE Physical Education - Unit 4
  7. 7. Health related and Skill related ComponentsHealth related Motor-skill Cardio-respiratory  Muscular power endurance Muscular Strength  Agility Local Muscular  Coordination endurance  Balance Anaerobic power and speed  Reaction time Flexibility Body composition
  8. 8. Health Related Components of FitnessFitness definitions and components
  9. 9. Cardio-respiratory EnduranceFitness level of the cardiovascular Improvements: Cardio-respiratory system. endurance is developed through the It delivers oxygenated blood to use of continuous and interval working muscles, and nutrients, training. Thus improving VO2 max while performing and removes (continuous), tolerance lactic acid wastes. raising the Lactate Inflection Point Also know as aerobic endurance, (LIP) and improving efficiency of the aerobic capacity, aerobic fitness or aerobic power. heart as a pump (interval). 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. VCE Physical Education - Unit 4
  10. 10. Muscular StrengthThe 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
  11. 11. 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
  12. 12. Anaerobic Power and SpeedAnaerobic 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
  13. 13. FlexibilityFlexibility 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
  14. 14. Body CompositionProportion 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
  15. 15. Body Mass Index (BMI) VCE Physical Education - Unit 4
  16. 16. Skill Related Components of FitnessFitness definitions and components
  17. 17. Muscular PowerPowerful 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
  18. 18. AgilityAbility to change direction with maximal speed and controlCombination 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
  19. 19. CoordinationAbility 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
  20. 20. Balance & Reaction TimeBalance Reaction TimeThe ability to remain in a state of Ability to react to an outside equilibrium while performing a stimulus desired task. Improvements; Practice with starterDynamic – moving guns, overload with quickerStatic – Not moving stimuli (eg quicker squash balls).Relies on core stabilityImprovements; Training methods such as Pilates and Swiss balls. VCE Physical Education - Unit 4
  21. 21. Web Links – •United States Department of Health and Human Services: •Australian Sports Commission: •Find 30 promotion (Government of WA Department of Health): •Walking School Bus promotion (UK): •Ministry of Health (New Zealand) toolkits: •The 10,000 Steps Rockhampton project: •Travelsmart Australia: •World Health Organisation (WHO) health topics: •World Health Organisation: •Heart Foundation Australia: •VicHealth (The Victorian Health Promotion Foundation): •Be Active promotion (Government of South Australia): •Go For Your Life: •Sports Coach UK – conditioning: •Physical Activity Resources for Health Professionals – Introduction (Centre for disease control and prevention – USA): •Health Promotion (Public Health Agency of Canada): •Strategic Inter-Governmental Forum on Physical Activity and Health (SIGPAH): •Healthy youth (Centre for disease control and prevention (USA): •Sports Coach UK – ideal weight: •America On The Move promotion: •Papers from the International Journal of Behavioural Nutrition and Physical Activity: •Department of health and aging (Australian government): •Building a healthy, active Australia (Australian government): •National Public Health Partnership: •Be Active promotion (Government of South Australia): •International Association of Athletics Federations: •Sport and Recreation Australia: •Life coaching (UK):•Athletics Australia: VCE Physical Education - Unit 4