1. Health, Fitness and a healthy activelifestyle
CONTENTS
5.1 –General Health
5.2 – Healthy active lifestyle
5.3 –The structure of the skeletal system
5.4 – the role of the skeletal system
5.5 – the structure of the muscular system
5.6 – The role of the muscular system
5.7 – Components of fitness
5.8 – Skill related factors of fitness
5.9 – Skill acquisition
5.1 General Health
Health - “ a complete state of physical, mental, or social wellbeing not merely the
absence of disease”
Misuse and use of substances such as alcohol and tobacco and drugs can have a
negative influence
Personal hygiene
o Washing regulary
o Cleanliness
Environmental aspects include social physical and economic factors
Psychological , mental, emotional, stress
Nutrition
Exercise
Safety in general in different enviroments
o Home
o Roads
o Workplace
o During leisure activitys
5.2 Healthy activelifestyle
Good exercise habits in everyday life are a good way to be active. Try to Become less
sedentary.
Benefits of exercise
Long term
Better body shape
Relieves stress and tension
Helps sleep better
Reduces chances of illness or disease
Toning up your body
Improving posture
Stamina
Flexibility
Strength
2. Short term
Increased heart and breathing rate
Increased body temperature
Reddening of your skin
A feeling of heaviness or tiredness in some of the muscles being used
Guidelines and effects
Physical condition – how healthy you are
Long term aims – increase of activity over a long term basis
5.3 structure of the skeletal system
Functions
movement
support
shape
red blood cell production
protection
(MSSPB)
Bones
LONG BONES
o Femur
Short Bones
o Phalanges
Flat (or plate)
o Skull
Irregular bones
o Vertebrae
Joints
Hinge
o Elbow
o Knee
Ball and Socket
o Hip
o Shoulder
Pivot
o Wrist
Condyloid
o Wrist
Gliding
o Bones in the hand
Connective tissue
Tendons
o Muscles to bone
3. o Very strong
Cartilidge
o Buffer between joints
Ligaments
o Joints to joints
5.4 The role of the skeletal system
Joints
Freely moveable
Slightly moveable
Immovable
Movements
Flexion
o The decreasing of an angle at a specific joint, such as bending the arm
at the elbow
Extension
o The opposite movement to flexion, where the angle increases (as in the
strike of a ball when the foot gets closer to the ball in front of the man)
Abduction
o Movement away from the body’s centre (star jump start)
Adduction
o Opposite to moving away from the centre body’s (Star jump return)
Rotation
o where the limb moves freely in a curve such as the movement of
bowling in cricket
Articulation – A moveable joint between inflexible parts of the body
5.5 The structureof the muscular system
Muscles
1. Skeletal muscles
o “voluntary”
o Biceps and pectorals are an example
2. Cardiac muscles
o Involuntary
o Only found in the walls of the heart
3. involuntary
o walls of intestines and in the blood vessels
Tendon- muscle to bone
Ligament- bone to bone
Origin- the end of a muscle attached to a fixed bone
Insertion- the end of the muscle attached to a moving bone
Prime mover- the initial muscle that contracts, AKA agonist
Antagonist- the muscle that relaxes to allow a movement to take place
Muscles- are arranged in pairs, prime mover and antagonist because muscles
can only perform a pull and not a push so work in pairs to aid this problem
4. 5.6 The role of the muscular system
Flexors – the muscles that bend at a limb, at a joint, by contracting
Extensors- the muscle that works in partnership with flexor to straigten limb
Adductors- The muscles that move a limb towards the body
Abductors-the paired muscles for adductors which move away from the body
Isometric contractions- muscles working to keep the joint stable like a handstand
with isometric contractions in her arms
Isotonic contractions- when the muscles become concentric ( muscle shortens) ; or
when the muscles become eccentric (long)
5.7 componentsof fitness
Strength
Dynamic strength
o Support own body weight over a prolonged period of time or be
able to apply force against a certain object
Explosive strength
o Short, sharp, burst
Static strength
o Greatest amount of strength been able to apply to an immovable
object
“ Hand grip dynameter”
Speed - Reaction time + movement time
Power - Speed + strength
Standing broad jump
Cardiovascular endurance
“stamina” the ability of the heart and lungs to operate efficiently during endurance
events
12 minute cooper run
Multistage fitness test
Flexibility
“Suppleness”
Reduce injury
Improve posture
Sit and reach test
5.8 Skill related factors of fitness
5. Agility -Flexibility and speed
Illinois test
Balance-The ability to maintain a given posture
Stork stand
Co-ordination- The ability to link all parts of movement onto one efficient movement
Alternate hand throw
Reaction time
1. Simple reaction time
2. CHOICE reaction time
Ruler drop test
Timing - Decision making + reaction time + co ordination
Ambidextrous – The ability to be able to perform an action to the same standard with
both hands
Synchronise- an adjustment that causes something to happen at the same time
5.9 Skill acquisition
Skill
o Basic and complex
Types of skill
o Open and closed
Types of guidance
o Visual
o Verbal
o Manual
Types of feedback
o Intrinsic
o Extrinsic
Types of practise
o Whole
o Part
o Fixed
o Variable
Knowledge of results – at end of the performance could be as simple as knowing the
results
Knowledge of performance- relates to the performance than the results