The document provides information about health, fitness, exercise and their importance for sports performance. It defines key terms like health, fitness and exercise. Health is a state of complete mental, physical and social well-being. Fitness is the ability to meet environmental demands. Exercise is physical activity done to improve health and fitness. The document discusses the components of health-related fitness, which include body composition, muscular strength, muscular endurance, flexibility and cardiovascular fitness. It also covers the components of skill-related fitness: coordination, reaction time, agility, balance, speed and power. Various fitness tests are presented to measure the different components.

1. 1.1.3. Exercise and fitness as a
part of an active lifestyle
Learning objectives
To understand the terms Health, Fitness & Exercise
To understand the components of health & skill related fitness
To explain why these components are important to different sports.

2. Health is defined as…
So a healthy person is:
physically well - Your heart, lungs and other
body systems are working properly.
mentally well - You are able to cope with stress
and control your emotions. You feel positive
about your self.
socially happy - You have friendship and
support. You feel as though you have a value
to society.
free from disease.
…a state of complete mental, physical and social well-being.
ARE YOU HEALTHY?

3. Factors that affect your health:
Personal hygiene
Lifestyle
Emotional health (mental state)
Alcohol/drug abuse
Safety
Environment
Diet
It means you feel good all round!!.

4. Fitness is defined as…
Being fit means being physically
able to cope with the demands of
everyday life.
These demands will vary from
person to person, depending on
things like lifestyle and age.
…the ability to meet the demands of the environment.

5. General Fitness – You are healthy and can do day to day activities without
feeling too tired
Factors affecting fitness:
Health, weight and somatotypes
Illness & injury
Physcological factors
Disabilities
Alcohol, drugs and smoking
Diet
Specific Fitness – Is needed to play at a high level

6. Exercise is defined as…
…a form of physical activity done primarily to improve health and
physical fitness.
It is important to understand that ‘exercise’ is not the same as ‘sport’.
Exercise can be any physical activity, even just going for a short walk.
Sport tends to be competitive in some way.

7. Exercise: to maintain a good general fitness levels you should
-Exercise 3 to 5 times a week for at least 20 mins.
-Increase heart rate above 60% of maximum heart rate.

8. The effects of a lack of exercise on performance
TASK: Discuss with the person next to you.
What will happen?

9. Weight increase:
Calories are not burnt off so the result is weight gain. The extra weight increases the
individual’s fatigue level during exercise.
Less flexibility:
Joints loss their mobility due to lack of use and excess fat.
i.e. Swimming strokes are inhibited.
Become breathless easily:
The body cannot work for long periods of time without becoming breathless.
i.e. Just walking up stairs becomes hard.

10. Exam Questions
Performance is defined as ‘how well a task is completed’. Explain how exercise
and fitness can affect performance.
(a) (i) Exercise
...............................................................................................................................
...............................................................................................................................
(ii) Fitness
...............................................................................................................................
...............................................................................................................................
(b) Health is defined as a ‘state of complete mental, physical and social well-being,
and not merely the absence of disease or infirmity’
(i) How might physical activity have a positive effect on physical health?
...............................................................................................................................
...............................................................................................................................
(ii) How might physical activity have a negative effect on physical health?
...............................................................................................................................
...............................................................................................................................

11. a) Health
b) Fitness
c) Exercise
a) health?
b) physical fitness?
Define the following terms:
Exercise is ‘a form of physical activity done primarily to improve one’s
health and physical fitness’.
How might exercise improve:
Other questions

12. RECAP: Components of Health Related Fitness:
B
M
M
F
C
Body Composition
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Fitness

13. Body Composition – “The proportion of body weight
that is fat, muscle and bone”
Some body shapes are better suited to certain sports
than others.
Describe the ideal body composition for the following
sports.
A. Basketball
B. Horse Racing
C. Football
D. Swimming

14. Muscular Strength
The ability to exert a large amount of force in a single maximum effort.
Muscular strength can help in a number of sports. Can you name any?

15. Muscular Endurance –
“The ability to use voluntary muscles, over long periods
of time without getting tired”
Also known as stamina means that the muscles keep working for a long time
without getting tired.
Essential for long distance events.

16. Flexibility – ‘The range of movement at a joint’
Also known as suppleness refers to the ability of the muscles to stretch and then
return to their original position.
It is important for reducing the risk of muscles strains and injuries.

17. Cardiovascular Fitness
Heart Veins
“The ability of the heart and circulatory system to meet the demands of the
body for a long period of time”

18. Health related fitness Fitness test
Body Composition % body fat test -
Muscular Strength Hand grip dynometer
Muscular Endurance Sit up, press up bleep test.
Flexibility Sit and reach test
Cardiovascular Endurance Multi-stage fitness test (bleep test)
Health Related fitness tests:
Practical element – Pupils to try test and record results.

19. Recap questions:
What components of HEALTH RELATED FITNESS are most important to a:
-Marathon runner? Why?
-Shot Putter? Why?
-Gymnast? Why?

20. Skill Related Fitness:
C
R
A
B
S
P
Coordination
Reaction Time
Agility
Balance
Speed
Power
HOW TO REMEMBER THIS?...

21. Coordination “is the ability to move two
or more body parts at the same time”
E.G. an effective tennis stroke requires
coordinating footwork and arm action.
Coordination
Can you think of any other examples?

22. Reaction time “The time between the presentation of a stimulus and
movement”
A stimulus could be anything from a starting gun to a sudden side-step by an
opponent.
For example, how quickly a table
tennis player reacts to a serve.
Reaction time
Can you think of any other examples?

23. Agility “is the ability to change
direction with speed”
Athletes with good AGILITY keep
their entire body under control
throughout.
Agility
Agility is especially important in sports that require a sharp movement or
turn. i.e. goal keeper
Can you think of any other examples?

24. Balance “is the ability of the performer to retain their centre of mass over their
base of support without falling”
Balance can be:
static – for example, handstand
dynamic – for example, keeping your
balance on a board i.e. skateboard,
surfing
Balance
Can you think of any other examples?

25. Speed “Time taken to cover a set distance”
-100m sprinter OR
-It could be how fast a badminton
player can move their racket to
cover a drop shot
Speed is very important in many sports – it can often be the thing that separates a
good performer from a great performer.
Speed
Can you think of any other examples?

26. Power is a combination of strength and
speed
power = strength × speed
Power is important in explosive events like
throwing and sprinting.
Power is vital to getting a good start in short
races.
Power

27. POWER EXAMPLES

28. PRACTICAL OPPORTUNITY – see pupil recording sheet.
Test pupils against skill related fitness tests + record results.

29. Exam Questions:

30. Homework
Find 3 pictures of sportspeople from different sports and label the
components of SKILL RELATED FITNESS that are most important to
them.
Power – To drive to the basket &
score.
Coordination – To accurately handle the
ball while keeping control. Useful for
dribbling.
Agility
Balance

31. Health related component testing
B
M
M
F
C
Body Composition
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Fitness
RECAP - HOW DO WE REMEMBER THIS?...
This could be done as a PRACTICAL OPPORTUNITY. Students record their
score for each exercise test.

32. Health related component testing
1. Cardiovascular Fitness – COOPER RUN
The 12 minute Cooper run will test your endurance capabilities.
25 m
square

33. Rules:
Performers run as far as they can for 12 minutes. Each lap of the grid is 100
m. Pupils to calculate the distance covered.
The grid below shows the average scores.

34. Health related component testing
2. Muscular endurance – HARVARD STEP
TEST
Performers step onto and off the bench/step continuously for 5 minutes. (steady
pace).

35. Gender Excellent Above
Average
Average Below
Average
Poor
Male >90 80-90 65-79 55-64 <55
Female >86 76-86 61-75 50-60 <50
1 minute after exercise = take pulse
2 minute after exercise = take pulse
3 minute after exercise = take pulse
Add 3 scores together and use the following formula:
30,000
3 pulse score added
together
Here is a table of the ‘norms’:

36. Health related component testing
3. Muscular Strength – HAND GRIP
DYNAMOMETER
Measures the strength of the performer hand grip
strength in one action.
Rules:
-No swinging your hand
-Start with your hand up and bring down to side while
pulling in handle

37. Gender Excellent Good Average Fair Poor
Male >56 51-56 45-50 39-44 <39
Female >36 31-36 25-30 19-24 <19
Here is a table of the average scores:

38. Health related component testing
4. Flexibility – SIT AND REACH TEST
Measures the range of movement at the hips/torso.
Rules:
-Legs straight with feet touching the box.
-Push marker as far as possible without bending your knees.

39. Gender Excellent Above
average
Average Below
average
Poor
Male >14 11 - 14 7 - 10 4 - 6 <4
Female >15 12 - 15 7 - 11 4 - 6 <4
Here is a table of the average scores:

40. Skill related component testing
RECAP - HOW DO WE REMEMBER THIS?...
This could be done as a PRACTICAL OPPORTUNITY. Students record their
score for each exercise test.
C
R
A
B
S
P
Coordination
Reaction Time
Agility
Balance
Speed
Power

41. Skill related component testing
1. Coordination – 3 BALL JUGGLE
Measures ability to work 2 body parts at the same time.
- Record number of successive catches

42. Skill related component testing
2. Reaction time – RULER DROP TEST
Measures reaction to a stimulus. Partner to hold and drop ruler from above
performer dominant hand.
Rules:
-Fingers of the performer should be at the 0 cm
mark
-The performer should not be able to anticipate
the drop coming.
Excellent Above Average Average Below Average Poor
<7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm

43. Skill related component testing
3. Agility – ILLINOIS AGILITY RUN
Performers start at the first cone. On the whistle pupils should follow the course
in the diagram and finish at the end cone.
- Performers are timed from
start to finish.

44. Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1
secs
18.2 - 19.3
secs
>19.3 secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7
secs
21.8 - 23.0
secs
>23.0 secs
Here is a table of the average scores:

45. Skill related component testing
4. Balance – STORK TEST
Performers start by adopting the stance in the diagram.
The time starts when the pupil’s foot in contact with the
ground is up onto tiptoes.
Gender Excellent Above Average Average Below Average Poor
Male >50 secs 50 - 41 secs 40 - 31 secs 30 - 20 secs <20 secs
Female >30 secs 30 - 23 secs 22 - 16 secs 15 - 10 secs <10 secs
Here is a table of the average scores:

46. Skill related component testing
5. Speed – 30 M SPRINT
Performers to cover a straight 30 m from a
standing start. The time taken should be accurately
recorded.
Here is a table of the average scores:
Gender Excellent Above
Average
Average Below
Average
Poor
Male <4.0 4.2 - 4.0 4.4 - 4.3 4.6 - 4.5 >4.6
Female <4.5 4.6 - 4.5 4.8 - 4.7 5.0 - 4.9 >5.0

47. Skill related component testing
6. Power – SARGEANT JUMP TEST
Performers to reach up to highest point without
going onto tiptoes. They then jump vertically and
touch highest point on the wall/board.
-The score is the difference between the 2
measurements
Here is a table of the average scores:
Gender Excellent Above
average
Average Below
average
Poor
Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cm
Female >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm