Physical Education

HEATH, FITNESS AND PERFORMANCE

 Components of fitness and fitness tests

 Principles of training
 Methods of energy training
 A training programme

Components of fitness and fitness tests

Review the components of fitness given in FORM 1

COMPONENTS TEST

Health-related
These components measure how well the systems of your body work. Kasch-Boyer Step test
Harvard Step Test
 Cardiovascular fitness: How well can the circulatory system supply oxygen to The Cooper Test
working muscles during exercise? Multistage fitness Test

Equipment to test
 Body composition: What is the percentage of body fat compared to lean body
Skinfold measurement
mass?

 Flexibility: What is the range of movements at various joints? Sit and Reach Test
Shoulder hyperextension
Test

Handgrip Dynamometer
 Muscular strength: What is the amount of force that can be produced by a
single contraction of a muscle?

Abdominal curl Test-30 secs

 Muscular endurance: How long can a muscle group exert a force to Press-up Test-60 secs
accomplish a task without fatigue? Bent Knee Sit-up Test-30
secs

Skill-related
These components measure how successful we are at developing skills and
participating in sports.
 Speed: How quickly you can move from point “A” to point “B”? 50 m Speed Test

 Agility: How quickly can you change direction while moving?

Illinois Agility Run

 Balance: How well can you keep yourself from falling down while standing still The stork stand
or moving around?

 Co-ordination: How well can your five senses and the different parts of your
body work together to perform activities? Alternate Hand wall toss
Test
 Reaction time: How quickly can you respond after receiving a signal?

Computer programmes
 Power: How quickly can your muscles produce the maximum force?

Standing Broad jump,

standing vertical jump
Principles of training

PRINCIPLE DESCRIPTION EXAMPLES

S Specificity The training programme must be designed to
meet the needs of specific sports in the case of
athletes or achieve the type of improvement or
effects other persons may want to accomplish.
Sprinters: include a lot of speed work and
high intensity exercises in their training
Endurance athletes: train over long
distances for a longer time, low intensity
exercises
Games like Netball, Football and
Basketball: include both speed and
endurance training
Overweight person: more cardiovascular
exercises, aerobics, medium intensity
exercises for more than 30 mins

P Progression This means starting slowly and building up. The Increasing the frequency, intensity or
body needs to adapt to the increased demands duration of the exercise.
on it. If exercise remains the same, the level of
performance will remain the same.

O Overload This means doing more than you usually do Increasing the frequency, intensity or
(overloading our systems). The body will adapt duration of the exercise.
to the extra stress and increase our fitness level.
(Some authors call it the Progressive Overload
Principle)

R Reversibility This means any adaptations or changes that Some injured athletes try to do low
occur due to training will be reversed when it is intensity exercises or physiotherapy
stopped. When there is a lapse in the training exercises to maintain some sort of
programme due to injury, illness or other muscular strength and general fitness
setbacks, the effects of the previous training
could be lost and the athlete may have to
recommence training at a lower level and
gradually increase.

T Tedium The training programme must be varied to avoid
tedium-boredom. Different training methods
could be used to keep our enthusiasm and
motivation.
-Follow a long work out with a short one,
a hard session with a relaxed one or a
high intensity with a low or moderate
intensity
-Changing the area of training or when we
train

Methods of energy training

Method Description Examples

Continuous This training involves performing an activity for a period of Swimming, walking, cycling for 30
time without any rest intervals. It develops both the mins without rest
anaerobic and aerobic systems and training can be at a high
intensity or low to moderate intensity. You overload by
increasing the time, distance or speed.

Interval This is used to develop both the anaerobic and aerobic Sprint athletes
systems as required by most sports. It combines periods of - 10 x 60m in 8 secs with 90 secs
exercise with short periods of rest. The rest or recovery rest
period is important for the body to replace oxygen and other - 10 x 200m in 30 secs with 90 secs
fuels for energy. rest
- 5 x 400m in 80 secs with 160 secs
rest
Fartlek Also like interval training, where training is used to develop
both the anaerobic and aerobic systems. However, whereas
the interval training strictly stipulates the intensity, duration
and recovery period, this training allows the athlete to run
freely over varying distances, at varying speeds over various
terrains, all determined by the athlete himself.
Weight Also known as “resistance training” or “strength training”, Increase the weight, the number
this is used to develop the strength and size of skeletal of repetitions or the number of
muscles. A muscle will strengthen when forced to operate sets
beyond its customary level of adaptation, when it is
overloaded.

Circuit This is an intensive form of fitness utilizing 6-10 exercises 1. Running on the spot
that are completed one after the other. It can use weight- 2. Press-ups
resistance equipment or without weights and is used to 3. Abdominal curl-ups
increase mobility, strength and stamina. The circuit should 4. Free squats
be designed to ensure that the same muscle groups are not 5. Step-ups
worked in consecutive stations. The exercises are separated 6. Arm curls
by brief, timed, rest intervals and each circuit is separated by 7. Jumping Jacks
a longer rest period. 8. Burpees

Flexibility This is very important to all athletes and in most sports it is Stretching exercises to improve
usually included in the warm up and cool down activities the range of movement of the
only. joints and reduce the risk of
injury.

Plyometric This improves muscular power by training the muscles to

contract more strongly. It involves a series of explosive
movements which include bounds, hops, jumps, leaps, skips,
press-ups, throwing and catching a medicine ball.

A training programme

When planning a training programme, there are some steps to take:

1. General health and fitness information of the person

- Age
- Level of health
- Level of fitness
- Purpose of the programme
- Exercise they enjoy

2. Analyse the person’s needs

3. Plan the programme: use the FITT principles

-Frequency: How often should they train? At least 3 times wkly to be effective
-Intensity: How much % of your maximum heart rate? About 60 % starting rate is advised for persons to
gradually increase from.
- Time: How long? At least 20 mins for aerobic training, at least 15 mins for weight training, at least 4-6 wks to
see improvements
- Type of activity: For new persons, swimming and cycling are good choices, activities must be safe,
convenient and that will improve their aerobic fitness.
4. For athletes the following periodization should be considered when planning their training programme:
- Pre-season: focus on fitness for the particular sport, muscular endurance, power and speed work and
develop the techniques, skills and strategies for the particular sport
- Peak season: emphasis speed, practice skills at high speed and in competitive situations with extra fitness
sessions if needed
- Off season: following the competitive season a period of active rest is needed, maintain a high level of
general fitness through moderate activity, develop muscular strength, flexibility and aerobic fitness, develop
sports skills

Training sessions (Form 1)

- Warm up: or preparation for the main activity to follow, prepares the body systems for more intense
physical activity and therefore reduces the risk of injury on muscles and joints. It also prepares the athlete
mentally for the main training activity. It involves the light aerobic phase, the stretch and flexibility phase,
and skills and intensive exercise phase.
- Main activity: can be a training session, skills session, competition, match or performance.
- Cool Down: allows the body to gradually return to its resting rate. It involves the gentle aerobic phase, and
the stretching phase.