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Health, Exercise, Fitness and Performance

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Stacey Gwinnett

on 7 March 2014

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Transcript of Health, Exercise, Fitness and Performance

Learning Objectives
Learning Objectives
All
of you will be able to...

1. Understand the following terms
Health
,
Exercise
,
Fitness

2. ...and understand how they relate to
Performance
in physical activities and a healthy lifestyle.
Health
A state of complete mental, physical, and social well being and not merely the absence of disease.
Learning Objectives
All of you will be able to ...

1. Know and understand the components of health related exercise;
CV fitness
,
muscular strength
,
muscular endurance
,
flexibility
and
body composition

2. and understand how they relate to different PA's.
Learning Objectives
Health, Exercise, Fitness and Performance
Fitness
Being able to cope with everyday activities i.e. school, work, home.
Exercise
Assessing Fitness Levels
Physical Activity readiness Questionaire (PAR-Q)
Exercise to Assess
Prior to starting an exercise programme you should decide what you would like to improve.....
Exercise improves health and develops fitness, which enhances performance in physical activities.
Can be improved by taking part in exercise as it builds fitness levels.
Allows individuals to lead an active lifestyle.
A form of physical activity which maintains or improves health and/or physical fitness.
Over the last 100years illness has decreased, BUT health problems due to lack of exercise have increased.
Hypokinetic disease
Coronary heart disease (CHD)
High blood pressure
Exercise aids in reducing these risks, alongside stress and tension by acting as a distraction.
Ability to meet the demands of the environment
Exercise aids in increasing fitness levels enabling individuals to lead an active life without undue strain on their health.
Fit vs Unfit:
Run further/faster
Hold off more tackles
create more chances to shoot
Move themselves into better positions
Performance
How well a task is completed
Taking part in an activity to the best of your ability.
No matter what level you participate in physical activity;
5 aside football at the park
Tennis at a local club
Premiership Footballer...
....it is important everyone exercises to keep themselves fit and enhance performance.
5 components of
health related exercise

Task 2
In groups, using the books, research the definitions for each component and give a description of what each entails
Task 1
In groups, using the equipment provided, identify what equipment tests what component of health related fitness and how.
Physical Activity as part of a healthy, active lifestyle
All of you will be able to...

1. Assess fitness levels and apply the principles of training when constructing a personal exercise programme

2. Understand that there are a number of training methods and be able to explain the benefits of each one
In groups research what a PAR-Q entails and why it is important to complete one prior yo participating in an exercise programme.
In groups create your own PAR-Q
Muscular Endurance
/
Muscular Strength
/
CV Fitness
/
Flexibility
/
Body Composition
Once you have chosen it is worth testing those aspects via the tests researched last lesson.
Harvard Step Test
(5mins)
12 Minute Run
Hand Grip
Sit and Reach
BMI
Sit up/Press ups
(1min)
Principles of Training
By the end of the lesson you will all be able to.....
1. Explain the principles of training;
Individual needs
/
progressive overload
/
specificity
/
rest and recovery
/
the FITT principle
, and
reversibility

2. Show how to use these principles to improve fitness levels
Task 1
In groups create a poster...each group will be given the principles of training to research.

Using the resources available identify what each principle is, why it is important to factor in when planning a PEP, and how it can be applied to your training programme. Use pictures/images to help explain.

Present to the class....take notes!
The Principles
1. Rest and Recovery

2. Individual needs/differences

3. Progressive Overload

4. Specificity

5. FITT (Frequency, Intensity, Time, Type)

6. Reversibility
The FITT Principle
Frequency
(How often)
Intensity
(Effort or work rate)
Time
(Period of training/exercise)
Type
(...of exercise - relate to Health related exercise)
Goal Setting
Rest - period of time alloted to recover
Recovery - time required for repair to damaged muscles
Matching training requirements to the individual
To Gradually increase amount of overload = fitness gains occur without potential for injury
Matching training to requirements of an activity
Frequency, Intensity, Time, Type - increase amount of work the body does
Adaptation that takes place if training where to stop
Learning Objectives
By the end of the lesson you will all be able to...

1. Describe and explain the principles of setting SMART targets/goals

2. Apply SMART targets/goals when setting up a personal exercise programme in order to gain maximum benefit.
SMART Principle Explained
pecific
- Knowing exactly what your goal is i.e. stating to improve over all fitness or in a sport is not very specific - Set smaller goals; I wan to improve my CV fitness over the 90 minutes of a football match.
How to set goals
Think about the overall aim of your PEP i.e. to improve general fitness, improve performance, improve specific skill/health related components of fitness...
S
M
A
R
T
pecific
easurable
chievable
ealistic
ime-bound
Then apply the SMART principle...this makes your goals easier and achievable
S
M
A
R
T
S
M
A
R
T
easurable
- Easy to know when your goal has been achieved i.e. Running a further 100m in your Cooper run test is clearly measurable
chievable
- Running a further 100m in your Cooper run = achievable
Running a 26mile marathon after 4 weeks of running 5 miles probably is not.
ealistic
- A goal may be achievable in theory but not in practice i.e. wanting stronger biceps by being able to curl an additional 2kg after 2 weeks training = achievable but if the gym is closed = not realistic.
ime-bound
- Does your goal have an end point? - goals must be achievable in a 6 week training programme.
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