Grade 9 Fitness Unit:Grade 9 Fitness Unit:Theory ComponentTheory Component
Using Our Brain to Using Our Brain to
Benefit Our BodyBenefit Our Body
IntroductionIntroduction
What is Health? What is Health?
Health is a “state of complete physical, Health is a “state of complete physical, mental and social well being, not mental and social well being, not merely the absence of disease or merely the absence of disease or infirmity.”infirmity.”
What is Fitness?What is Fitness?
Fitness is “the ability to meet the Fitness is “the ability to meet the demands of the environment around demands of the environment around you.”you.”
Health ComponentsHealth Components
We will be looking at two components We will be looking at two components of Health of Health Health Related Health Related ComponentsComponents and and Skill Related Skill Related ComponentsComponents. .
What is the difference?What is the difference? Health Related: Factors that affect Health Related: Factors that affect
your lifestyleyour lifestyle Skill Related: Factors that affect your Skill Related: Factors that affect your
success at a given task success at a given task
Cardiovascular Cardiovascular FitnessFitness
Refers to the range of movement at a joint.Refers to the range of movement at a joint.
Co-ordinationCo-ordination Refers to the proportions of lean body mass and body Refers to the proportions of lean body mass and body fat.fat.
Muscular Muscular EnduranceEndurance
The mixing of different abilities into the smooth The mixing of different abilities into the smooth execution of task.execution of task.
SpeedSpeed The ability to maintain the equilibrium of the body. The ability to maintain the equilibrium of the body.
BalanceBalance The ability to produce strength performances quickly. The ability to produce strength performances quickly.
AgilityAgility The ability to respond to a given stimulus.The ability to respond to a given stimulus.
FlexibilityFlexibility The ability to change direction accurately and quickly.The ability to change direction accurately and quickly.
PowerPower The quickness with which one is able to move the The quickness with which one is able to move the body from one point to another.body from one point to another.
Reaction Time Reaction Time The ability of a muscle or muscle group to apply force The ability of a muscle or muscle group to apply force and overcome resistance.and overcome resistance.
StrengthStrength Refers to the capacity of the muscle or group of Refers to the capacity of the muscle or group of muscles to work continuously.muscles to work continuously.
Body Body CompositionComposition
The ability to exercise the whole body for prolonged The ability to exercise the whole body for prolonged periods of time.periods of time.
Task 1Task 1 : Match the Components of Fitness with their definitions. : Match the Components of Fitness with their definitions.
Cardiovascular Cardiovascular FitnessFitness
Co-ordinationCo-ordination
Muscular Muscular EnduranceEndurance
SpeedSpeed
BalanceBalance
AgilityAgility
FlexibilityFlexibility
PowerPower
Reaction Time Reaction Time
StrengthStrength
Body Body CompositionComposition
The ability to exercise the whole body for prolonged periods of time.The ability to exercise the whole body for prolonged periods of time.
The mixing of different abilities into the smooth execution of task.The mixing of different abilities into the smooth execution of task.
Refers to the capacity of the muscle or group of muscles to work Refers to the capacity of the muscle or group of muscles to work continuously.continuously.
The quickness with which one is able to move the body from one point The quickness with which one is able to move the body from one point to another.to another.
The ability to maintain the equilibrium of the bodyThe ability to maintain the equilibrium of the body
The ability to change direction accurately and quicklyThe ability to change direction accurately and quickly
Refers to the range of movement at a joint.Refers to the range of movement at a joint.
The ability to produce strength performances quickly.The ability to produce strength performances quickly.
The ability to respond to a given stimulus.The ability to respond to a given stimulus.
The ability of a muscle or muscle group to apply force and overcome The ability of a muscle or muscle group to apply force and overcome resistance.resistance.
Refers to the proportions of lean body mass and body fat.Refers to the proportions of lean body mass and body fat.
Correct ComparisonsCorrect Comparisons
Task 2Task 2
Identify a sport or activity that Identify a sport or activity that utilizes one of the components we utilizes one of the components we reviewed. Think of a sport/activity reviewed. Think of a sport/activity for each component for each component
Identify a professional athlete that Identify a professional athlete that possesses a great amount of one of possesses a great amount of one of the attributes. Identify an athlete for the attributes. Identify an athlete for each of the components.each of the components.
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CARDIOVASCULAR FITNESSCARDIOVASCULAR FITNESS
““THE ABILITY TO EXERCISE THE WHOLE BODY THE ABILITY TO EXERCISE THE WHOLE BODY FOR PROLONGED PERIODS OF TIME.”FOR PROLONGED PERIODS OF TIME.”
What words would you link with Cardiovascular Fitness ?What words would you link with Cardiovascular Fitness ?
• Linked words include : endurance, stamina and aerobic fitness.Linked words include : endurance, stamina and aerobic fitness.
What frequency and intensity of Training would you expect to What frequency and intensity of Training would you expect to perform to improve Cardiovascular Fitness ? perform to improve Cardiovascular Fitness ?
• To improve CV Fitness you should choose an activity in which your To improve CV Fitness you should choose an activity in which your body has to body has to WORK CONTINUOUSLYWORK CONTINUOUSLY for a for a LONG PERIOD OF LONG PERIOD OF TIMETIME (e.g. jogging, swimming etc.) (e.g. jogging, swimming etc.)
• Work levels should be maintained for Work levels should be maintained for 30 MINUTES30 MINUTES and should be and should be repeated repeated 3 TIMES A WEEK3 TIMES A WEEK. (Heart Rate should be 60-80% of max.) . (Heart Rate should be 60-80% of max.)
STRENGTHSTRENGTH
• Can be defined as :Can be defined as :
THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO APPLY FORCE AND OVERCOME RESISTANCEAPPLY FORCE AND OVERCOME RESISTANCE
There are 3 different types of StrengthThere are 3 different types of Strength
• Static or IsometricStatic or Isometric – When – When FORCEFORCE is applied to a is applied to a NON-NON-MOVING OBJECT.MOVING OBJECT.
• Dynamic or IsotonicDynamic or Isotonic – Which involves the – Which involves the MOVEMENT MOVEMENT of of the muscles / jointsthe muscles / joints etc. against a etc. against a MOVING MOVING object.object.
• ExplosiveExplosive – Which involves all the athlete’s strength going – Which involves all the athlete’s strength going into a into a QUICK MOVEMENT.QUICK MOVEMENT.
Give an example of a sporting activity that you would Give an example of a sporting activity that you would associate with each different type of Strengthassociate with each different type of Strength
Static / Isometric StrengthStatic / Isometric Strength
• Rugby ScrumRugby Scrum
• Tug of WarTug of War
• WrestlingWrestling
Dynamic / Isotonic StrengthDynamic / Isotonic Strength
• Weight LiftingWeight Lifting
Explosive StrengthExplosive Strength
• High JumpHigh Jump
• Long JumpLong Jump
FLEXIBILITYFLEXIBILITY
““REFERS TO THE RANGE OF MOVEMENT AT THE REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.”JOINT.”
• Can be improved by Can be improved by STRETCHINGSTRETCHING the muscles and tendons the muscles and tendons and by extending the ligaments and supporting tissues and by extending the ligaments and supporting tissues BEYOND BEYOND THEIR NORMAL RANGE OF MOVEMENTTHEIR NORMAL RANGE OF MOVEMENT. .
There are 3 different types of stretchingThere are 3 different types of stretching
• Static StretchingStatic Stretching - - EXTENDINGEXTENDING a limb beyond its normal a limb beyond its normal range. The position is held for at least 10 seconds.range. The position is held for at least 10 seconds.
• Active/Dynamic StretchingActive/Dynamic Stretching – Extending a joint beyond its – Extending a joint beyond its normal limit, and repeats this normal limit, and repeats this RHYTHMICALLYRHYTHMICALLY over a period over a period of 20 seconds.of 20 seconds.
• Passive StretchingPassive Stretching – Joint flexibility is improved by – Joint flexibility is improved by EXTERNAL FORCEEXTERNAL FORCE caused by partners or coaches who move caused by partners or coaches who move the limb to its end position and keep it there for a fewthe limb to its end position and keep it there for a few seconds. seconds.
AGILITYAGILITY
o Is defined as :Is defined as :
““THE ABILITY TO CHANGE DIRECTION THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.”ACCURATELY AND QUICKLY.”
In what type of activities is Agility important ?In what type of activities is Agility important ?
o In In GAMES ACIVITIESGAMES ACIVITIES this is a very important factor. this is a very important factor.
CO-ORDINATIONCO-ORDINATION
o Is defined as :Is defined as :
““THE MIXING OF DIFFERENT ABILITIES INTO A THE MIXING OF DIFFERENT ABILITIES INTO A SMOOTH EXECUTION OF A TASK.”SMOOTH EXECUTION OF A TASK.”
o It can include hand-eye co-ordination in catching a ball It can include hand-eye co-ordination in catching a ball or eye-foot co-ordination in kicking a ball.or eye-foot co-ordination in kicking a ball.
In what type of activities is Co-ordination important?In what type of activities is Co-ordination important?
REACTION TIMEREACTION TIME
““THE TIME REQUIRED TO RESPOND TO A GIVEN THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.”STIMULUS.”
o An example where a fast reaction time is a definite An example where a fast reaction time is a definite advantage would be reacting to a starter’s gun in a 100m advantage would be reacting to a starter’s gun in a 100m race.race.
POWERPOWER
““THE ABILITY TO PRODUCE STRENGTH THE ABILITY TO PRODUCE STRENGTH PERFORMANCES QUICKLY.”PERFORMANCES QUICKLY.”
o I.e the combination of strength and speedI.e the combination of strength and speed
SPEEDSPEED
““THE QUICKNESS WITH WHICH ONE CAN MOVE THE QUICKNESS WITH WHICH ONE CAN MOVE THE BODY FROM ONE POINT TO ANOTHER” THE BODY FROM ONE POINT TO ANOTHER”
BALANCEBALANCE
o Is defined as :Is defined as :
““THE ABILITY TO MAINTAIN THE EQUILIBRIUM THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.”OF THE BODY.”
There are 2 types of balanceThere are 2 types of balance
o StaticStatic – The equilibrium is maintained in a – The equilibrium is maintained in a FIXED FIXED POSITIONPOSITION, usually while stood on one foot., usually while stood on one foot.
o DynamicDynamic – The equilibrium must be maintained while – The equilibrium must be maintained while performing a task which involvesperforming a task which involves MOVEMENT MOVEMENT e.g. e.g. Walking the beam. Walking the beam.
Give sporting examples where you think the two different Give sporting examples where you think the two different types of balance are required.types of balance are required.
Static Static – Right before a diver performs a dive– Right before a diver performs a dive
DynamicDynamic – Walking the beam– Walking the beam
Highlight what skill & health related components of fitness are Highlight what skill & health related components of fitness are most valuable in each of the following sporting activities:most valuable in each of the following sporting activities:
1.1. Marathon RunningMarathon Running
2.2. SquashSquash
3.3. Javelin ThrowingJavelin Throwing
4.4. Bowling Bowling
5.5. HockeyHockey
6.6. GolfGolf
7.7. Weight LiftingWeight Lifting
Each sport can have more than one componentEach sport can have more than one component
Active LivingActive Living
How can one get healthy? Using the How can one get healthy? Using the F.I.T.T. principle, there are many F.I.T.T. principle, there are many ways.ways.
FrequencyFrequency
IntensityIntensity
Type Type
TimeTime
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