This document discusses health and skill-related fitness for 7th grade students. It begins by outlining the lesson objectives and California content standards, which focus on defining different types of fitness, identifying training methods, and learning about fitness testing. It then provides information on the five components of health-related fitness (cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition) and six components of skill-related fitness (agility, balance, coordination, reaction time, speed, and power). The document also discusses training methods, principles of training, and provides examples of activities students can do to incorporate physical fitness into daily life.

1. Health and Skill Related
Fitness - 7th Grade
Heather Cosby

2. Lesson Objectives
 Students will be able to define the types of fitness.
 Students will be able to identify Training Methods.
 Students will learn about what Fitness Testing.

3. California Content Standards
 Standard 3: Students assess and maintain a level of physical fitness to improve health and
performance.
 3.1 Assess one’s own muscle strength, muscle endurance, aerobic capacity, flexibility, and body composition
by using scientifically based health-related fitness assessment.
 3.3 Develop individual goals, from research-based standards, for each other five components of health-
related physical fitness.
 3.4 Plan a weekly personal physical fitness program in collaboration with the teacher.
 Standard 4: Students demonstrate the knowledge of physical fitness concepts, principles, and
strategies to improve health and performance.
 4.2 Identify physical activities that are effective in improving each of the health-related physical fitness
components.
 4.3 Match personal preferences in physical activities with each of the five components of health related
physical fitness.
 4.4 Explain the effects of physical activity on heart-rate during exercise, during the recovery phase, and
while body is at rest.

4. Think, Pair and Share with a partner:
What are some things that you
can do to incorporate physical
fitness into your daily lives to be
considered healthy?

5. Types of Fitness
 Fitness means being physically able to meet
the demands of your environment.
 With good levels of fitness you should be able
to do a physical activity for a long duration of
time without tiring out too quickly.
 There are 2 different types of fitness; Health-
related and Skill-related fitness.

6. Health-Related Fitness – An Overview
Health-related fitness is comprised of:
1. Cardiovascular Fitness – Enables your muscles to get enough oxygen to function
effectively.
2. Muscular Strength – Allows you to lift, pull and push things effectively.
3. Muscular Endurance – Enables the muscles to work for extended periods without tiring
completely.
4. Flexibility – How far you can move different body parts at the joints and extremities.
5. Body Composition – How much muscle and fat your body contains (shown as a
percentage).

7. Skill-Related Fitness – An Overview
Skill-related fitness allows you to play a sport at a high level. You will require a high level of health-
related fitness as well as some or all of these components;
1. Agility – The ability to change direction quickly.
2. .Balance – The ability to maintain a stable body position.
3. Coordination – The ability to move accurately and smoothly.
4. Fast Reactions – The ability to respond to events quickly.
5. Speed – How quickly you can move.
6. Power – A combination of strength and speed.

8. Fitness and Health: Knowing the Difference
It is important to understand the difference between
these terms.
• You can have a high level of fitness without necessarily
being healthy.
• Your health is also dependent on other factors, such as
a balanced diet, social and mental wellbeing.
• Things like drug and alcohol abuse can also have an
impact on your health, even if they do not necessarily
affect your fitness.

9. Think, Pair and Share with a Partner:
Taking this information into
consideration, can you think of any
famous examples of sports man or
women who had high levels of fitness,
but may not have been as healthy as
they could have been?

10. Health-Related Fitness - Cardiovascular
Cardiovascular Fitness is the ability to
exercise your whole body for a long time.
• To achieve this, the heart and lungs work
together to keep the muscles supplied
with oxygen.
• Oxygen is the fuel your muscles need to
work. Therefore, the harder your muscles
work, the more oxygen they need.
• Muscles are used in all physical activities,
which is why cardiovascular fitness is one
of the most important components of a
health-related exercise.

11. Health-Related Fitness - Muscular Strength
Muscular Strength is the amount
of force that a muscle can apply.
• It is especially important in sports where
you need to push or pull things using a
lot of force, such as weight lifting, judo
and shot putt.
• Muscular Strength is also important in
many everyday activities such as
opening doors, standing up and lifting
shopping bags.
• The stronger your muscles are, the less
likely they are to be injured by picking
up heavy objects.

12. Health-Related Fitness - Muscular Endurance
There are 2 main types of
muscle, voluntary and involuntary.
• Voluntary muscles are attached to the skeleton and
are under your control.
• Involuntary muscles work without any conscious
effort from you. (e.g. the heart muscle.)
• Muscular endurance is the ability to repeatedly use
your voluntary muscles over a long time, without
getting tired

13. Health-Related Fitness - Flexibility
Flexibility is the amount of movement possible at
a joint.
Flexibility has a number of benefits to
performance;
1. Fewer injuries – Flexible performers are less
likely to pull or strain muscles.
2. Better performance – Some sports cannot be
performed without flexibility, e.g. gymnastics and
dance. Flexibility also improves efficiency in sports
like swimming, so less energy is used.
3. Better posture – This results in less aches and
pains. Bad posture can also lead to deformity of
the spine and can impair breathing, which
negatively affects performance.

14. Health-Related Fitness - Body Composition
Body Composition is the percentage of your
body weight made up by fat, muscle and
bone.
• Healthy bodies will normally contain
between 15% and 25% body fat.
• Having too much body fat can put strain on
your muscles and joints during physical
activity.
• The increased strain on the body means
there is an increased risk of injury.
• Having a high percentage of body fat can
also lead to other health problems for your
cardiovascular

15. Skill-Related Fitness – Agility
• Agility is the ability to control the
movement of the entire body, and to
be able to change your body position
quickly.
• It is important in any activity where it
is necessary to run and change
direction all the time, such as soccer
or field hockey.

16. Skill-Related Fitness – Balance
Balance is the ability to keep your center of mass over a base
of support.
The mass of any object can be presumed to be concentrated
at one point. This point is called the center of mass (or
center of gravity).
If an object is supported at its centre of mass (e.g. by
hanging it by that point), it will be perfectly balanced.
Everything has a centre of mass – including us!
As body position changes, so too does the location of its
centre of mass.
Whatever activity is being performed, the centre of
mass needs to be over whatever is supporting the body, i.e.
your base of support, to balance.
This is true whether you are; physically moving your body –
Dynamic Balance, changing orientation and shape, or just
staying still – Stationary or Static Balance

17. Skill-Related Fitness – Coordination
Co-ordination is the ability to use two or
more parts of your body together.
• Hand-eye coordination is important in many
sports. Examples include being able to hit a
ball in tennis, or shoot a bullseye in archery.
• Limb coordination allows you to be able to
walk, run, dance, etc.
• Coordinated movements
are smooth and efficient. This helps a
performer to work effectively for longer
periods.
• In aesthetically judged activities, such as
gymnastics, limb coordination is crucial, as
performance is judged on co-ordination

18. Skill-Related Fitness – Speed
Speed is the rate at which someone is able to move, or
cover a distance in a given amount of time. Put simply,
it is how quickly you can do something!
• It may be a measure of how quickly a performer
can cover a distance, or how quickly they can carry
out a movement, such as throwing a punch.
• It is obviously important in lots of activities, such
as 328 ft sprint or in less obvious ones such
as hockey, where it is important for a player to be
able to swing their arms quickly to hit the ball.
• To calculate speed (or differential rate), you divide
the distance covered by the time taken to do it.

19. Skill-Related Fitness – Reaction Time
Reaction Time is the time it takes a performer to move
in response to something (a ‘stimulus’).
• In many activities, a performer will need fast
reactions as well as speed.
• The stimulus a performer reacts to may be a
starter’s gun, or a pass in soccer, etc.
• Fast reactions are needed to be able to hit a ball or
dodge a punch. Even if a performer has superb
speed, they will fail to hit the ball or dodge the
punch if they do not possess fast reactions.
• In individual sports, fast reactions will help a
performer to gain an advantage on the rest of the
field.
• In team sports, they will help a performer get away
from opponents and into better playing positions.

20. Skill-Related Fitness – Power
Power is a combination of speed and strength.
• Most sports need power for some actions.
Some, like weightlifting, are obvious. Others,
like a golf swing, are not.
• Having good coordination and balance will
also help a performer to carry out powerful
actions, as they help to channel power in the
direction in which it is required.
Power = Strength x Speed

21. Training Methods
 People train for a variety of reasons. These will usually be to improve
their health, fitness and/or performance in a specific activity
 Training can be defined as ‘a program designed to improve performance, physical fitness
or skills (including motor skills).
 A motor skill is a learned set of movements that make up a smooth, efficient action, e.g.
walking, running or a tennis serve.
 A PEP is simply a training program designed to improve one or more of the aspects
mentioned previously

22. Think, Pair and Share
If you were designing a PEP for
somebody, what questions would
you want to ask them to find out
the necessary information?

23. Principles of Training
 Any PEP must be underpinned by the 4 principles of training; You can remember these using the RIPS acronym.
R – REST and RECOVERY
Recovery is the time needed for your body to repair any damage sustained during physical activity.
Rest is the amount of time you allow for your body to recover.
I – INDIVIDUAL DIFFERENCES/NEEDS
Considering the individual differences/needs of the performer will allow training to match their needs.
P – PROGRESSIVE OVERLOAD
This means to gradually increase the amount of overload you do to increase fitness without the risk of injury.
S – SPECIFICITY
 Specificity is to match training to the skills/fitness components of a specific activity.

24. F.I.T.T for Training Programs
 As well as the Principles of Training, training programs should be planned
using FITT;
F – FREQUENCY OF ACTIVITY
• How often you should exercise.
• Exercise for 20 minutes, 3-5 times a week.
I – INTENSITY OF ACTIVITY
• How hard you should exercise.
• Intensity may vary depending on the aim and type of training.
T – TIME SPENT ON ACTIVITY
• How long you should exercise.
• Improving cardiovascular fitness training should last longer than 20 minutes.
T – TYPE OF ACTIVITY
• What exercises you should use.

25. Fitness Testing
 You will need to know 5 tests for health-related fitness;
1. Cardiovascular Fitness – Cooper/Treadmill Run
2. Strength – Hand Grip Test (Dynamometer)
3. Flexibility – Sit & Reach Test
4. Cardiovascular/Muscular Endurance – PACER test

26. Lesson Objective Questions
1. Write down three ways that could
increase the intensity of a training
session.
2. The principle of frequency overlaps with
the principle of rest & recovery. Explain
how
3. What type of exercises would you do
when cross-training?