Components of Fitness

BTEC SportMiss Bowe

Objective

• To recall the components of fitness

• Apply the components of fitness to sporting examples

• Identify the different ways of testing fitness

• Describe how to test for MSE and Speed

Basketball MuscularStrength

BleepTest

Usain Bolt

10 seconds Aerobic Endurance

Agility Sit Up Test

Stamina Speed 60 seconds 1 Rep Max

MuscularEndurance

Football Mohammed Ali 90 minutes

What do I have to do?

It is important that you have a good understanding of each test we look at

You need to make some

brief notes that you can refer

to later onHands up if

there is anything you are not clear

about or don’t understand

Make sure you know how to test for each component

using rules for safety!

Before we start …

Informed consent

Bearing this in mind, can you:

•Think of any problems if you are running the tests at school?

•List what information you need to know about the person taking the test?

The person’s permission

Read the description and write down - component of fitness - an example of a sport or famous player who uses this

The ability to change direction quickly and accurately

… Agility

e.g. Lionel Messi (Football)

Next one …

The ability of the cardiovascular system (the heart and lungs) to supply oxygen to exercising muscles

… Aerobic Endurance

e.g. Lance Armstrong (Cycling)

And another …

… Power

e.g. David Haye (Boxing)

The ability to combine strength and speed

… Flexibility

e.g. Jackie Chan (martial arts)

What about this one …

The amount of movement possible around a joint

Over to you …

List the components of fitness you think you would need to be survive in this video and explain why …

Muscular Strength and Endurance

The ability of a muscle or group of muscles to exert

• One maximum contraction = Strength

• Repeated contractions = Endurance

How do we test?

1 repetition max test (strength)

Any particular rules or regulations?

Use a friend to help you. Try to lift the heaviest weight you can ONCE. Start by lifting a lighter weight for a few repetitions then add more weight.

How should the results be recorded?

Pen and paper

How to use the results

Follow a training programme to improve strength and beat 1RM

Muscular Strength

How do we test?

1 minute push up or sit up test (endurance) to a set speed

Sit ups – with good technique sliding hands towards feet like this …

Push ups – with good technique and not like this …

How should the results be recorded?

Stopwatch and counting number of correct repetitions completed

How to use the results

Follow training programme to improve endurance and beat test next time

Muscular Endurance

Speed

The ability to move a short distance in the quickest possible time

How do we test?

40 metre sprint test – the distance is marked out on a track or in a gym

Any particular rules or regulations?

Start from a stationary position with one foot in front of the other

How should the results be recorded?

Using a stopwatch

How to use the results

Follow a training programme to improve speed and beat previous time

Speed

Plenary• Spend 3 minutes completing your plenary worksheet:You should now be able to …

• List some of the key components of fitness

• Understand which components we need in different sports

• Explain how to test for

▫ Muscular strength and endurance▫ Speed