Professional Documents
Culture Documents
In this module, students will examine the components of fitness, the FITT principle and
training principles that enhance an athlete’s performance. Students will analyse ways of
developing and measuring physical fitness.
definitions
Aerobic:
Low intensity work out for a long period of time, where both heart and lungs supply
enough O2 for the muscles to continue working, you should still be able to talk while
exercising.
Anaerobic
High intensity workout for shorter periods of time.
Balance
The ability to stay in a stationary position whilst in an upright posture without moving for a period of
time.
Barrier
Anything that is difficult to get enough excersice.
BMI
The body mass index, which measures the weight adjusting to the height of the person – this is calculated in
kilograms, and is divided by the square of height in metres.
Cardiovascular
A sustained physical activity such as jogging, swimming and more allowing blood flow throughout the body
Cool down
Cool down is similar to warm up, but at the end of the exercise – this is a slower paced workout to ease the
muscles after the workout session at a reduced intensity.
Flexibility
Refers to the ability to move a part of the body or a muscle through the full range
of motion.
2
Myth
Something which is a widely held belief which can be a traditional story or something sparked from an
event.
Overload
Load with too much pressure of weight placed onto the body mentally or physically.
Physical fitness
Involves the performance of the lungs and heart, with the use of the muscles of the body
Program
A set of related activities which go for a long period of time.
Skill
The ability to do an activity well.
Strength
The exertion of force to withstand pressure from something else to gain endurance
Warm up
Low intensity workout which begins before the workout, to prevent injuries in the workout as the intensity
gets higher.
3
words I JUST LEARNT
As you discover new words in this unit of work, add them into the word bank below.
Word Meaning
physical fitness
Write your own definition of physical fitness below:
Physical fitness is the performance of the lungs and heart during exercise with efficiency for healthy living and life style of a
person
Oztag ✔
Netball ✔
Basketball ✔
Tennis ✔
Soccer ✔
Golf ✔
Swimming ✔
Dance ✔
Parkour ✔
Bowling ✔
Bushwalking ✔
Kayaking ✔
The breakdown
Physical fitness can be referred to by either health-related or skill-related
components of fitness. These impact on the ability to perform physical
activity on a regular basis.
6
There are six components of skill-related physical fitness:
Agility: is the ability to move quickly and easily.
Balance: is the ability to remain in an upright position and stay stationary
for a period of time.
Coordination: is the ability to organize different elements of the body and
enable to work together effectively
.
Power: is the ability to exert force in the shortest period of time
7
REFLECTION
Consider our last practical lesson.
Select 3 components of physical fitness and justify how they enhance performance and
safety
Agility can be used to move quickly within activities needing quick timing
Power can be used to enhance force within activites needed to exert force but
with a safe manner
Reaction time – having quick reaction time can help with the safety and
performance as there is a high awareness of the person in physical activity if
their reaction time is of high quality.
8
FITT Principle
The FITT principle is a guideline for physical fitness training. The elements of
the FITT principle are an acronym (each letter stands for a different element)
FREQUENCY-
. Frequency depends on your training goals; for example, strength fitness
training may only require two to three training sessions a week, while
cardiovascular fitness training requires three to five sessions per week. The
amount of training done everyday
INTENSITY-
Intensity can be determined by measuring heart rate for cardiovascular
fitness, or the amount of weight lifted for strength training.
TIME –
This is the duration of the exercise done daily.
TYPE-
The type of fitness within the program used for exercise. For example,
running will improve cardiovascular fitness but will not improve flexibility
unless you incorporate stretching.
9
Exercise systems
Aerobic Exercise
Exercise requires energy. When we exercise aerobically our bodies use
carbohydrates and fat as fuel. This low to moderate level of exertion can
be sustained over long periods.
How do we remember it? Exercise is equivalent to using our energy from our bodies.
Anaerobic exercise
Oxygen is NOT present with anaerobic exercise. When we exercise
anaerobically, carbohydrate is used as fuel.
During anaerobic exercise your body builds up lactic acid, which causes
discomfort and fatigue at sustained levels. For this reason anaerobic
exercise or high intensity exercise happens in short bursts.
10
The Difference
For most people, low to moderate exercise or exertion is generally
aerobic. The simplest way to explain the difference between aerobic and
anaerobic exercise is through the intensity.
REMEMBER- anaerobic exercises do not require large amounts of oxygen whilst aerobic
exercises do in sustainable and a comfortable pace.
A sprinter will have quicker bursts of energy used at a high intensity, whilst a marathoner will have a moderate
amount of exertion of energy as they run - the amount of energy used between the runners are different.
11
types of training methods
aerobic
Continuous training
Continuous training involves the individual working at sustainable pace,
continuously (without stopping) for an
period of time. Sessions
lasting at least an hour for any benefits to occur.are needed
Fartlek training
Fartlek training consists
of constant exercise with
intermittent bursts of high energy movements every session. For
example, an athlete running at comfortable pace then every 3rd minute
sprinting for 30 seconds. Or an athlete could run through terrain with
hills or slopes and attempting to consistently maintain their pace
throughout the session.
This type of training would be beneficial for any athletes who use
Bursts of energy at a high intensity. An example would be a soccer player
who sprints for the ball, jogs back onside and then defends by blocking the
opposition.
Aerobic interval training
Aerobic interval training resembles the fartlek method, but
Has alternate between high and medium spurts of energy replacing the
high intensity bursts. An athlete may be required to run 3 sides of a
football field within a certain number of minutes and then spends the
4th length of the field in resting, with a specified time allocated for walking
and rest. Typically, when a coach uses this type of training they push
athletes to work at a higher intensity because they have the rest period
to recover. This type of training allows the athlete to use both their aerobic
and anaerobic fitness.
Circuit training
When circuit training an athlete completes various exercises with
Different between each ‘station’. Each station has a designated exercise and
once an individual has completed that area, they move onto the next one.
A station is usually completed with either a
Set or after a set number of reps.
This form of training is effective for athletes who need variety in their
training, due to their needs or boredom, whilst keeping their
Fitness up. Circuit training ensures that an athlete develops energy
systems.
13
types of training methods
anaerobic
Anaerobic interval training
This is a common form of anaerobic training. This method of exercise is
More efficient than aerobic interval training and the rest periods are
longer. So an athlete may work for 20 seconds at 90%
intensity, then rest for 1 minute. In this example the work to rest ratio
is 1:3;whilst the rest is 3x longer than the work time.
This type of training allows the athlete to test and develop their
Stamina and energy system. This is especially beneficial for athletes
whose sport predominantly effects their respiratory system as they
can train their body to continue working while also fighting the use of
oxygen.
14
Designing training programs
There are multiple principles of training that should be considered when
developing training programs.
The cool-down slows the heart rate; cools the body and decreases the risk of
injury to the body. It is important to include stretches in the warm- up and
cool-down as this reduces muscle soreness and aids in recovery of the
muscles.
Progressive Overload
Progressive overload is used to improve strength and training benefits. The
body needs to be continually loaded beyond its comfortable levels; for
example, running for more time or lifting heavier weights. As the body
carries to the new load, the training program must be
reassessed to progressively provide more load.
Specificity
Specificity in training programs is needed to the exact training of the
designated sport and to the individual progression of the athlete. For
example, a swimmer needs to spend most of their training in the pool.
Reversibility
Reversibility can occur when training stops or halts, and results in a
Loss of fitness benefits. For example, if an athlete stops strength training
they will lost strength, and if an athlete excludes stretching they will lose
flexibility.
Variety
Variety is important in training programs to avoid boredom and to maintain
muscles.
Training Thresholds
Training thresholds must be working at a vigorous intensity to an
athlete’s designated sport. Training thresholds refer to the amount of
exercise required to
Work at a tolerable intensity for a long period of time in either the
respitory system or energy systems.
16
Linking programs to specific
components of fitness
17
Surfing Aerobic Muscular endurance Variety Circuit training
Flexibility threshold
18
YOUR TURN
You will be designing a training program for a sport of your choice, to develop
and improve a specific aspect of the athlete’s performance (e.g. muscular
endurance program for canoeing)
Complete all the details below and provide as much information as possible
1. Sport/activity: basketball
2. Tick the physical fitness components that apply to your sport:
Health related components Skill related components
☐ Cardiovascular endurance ☐ Speed
☐ Strength ☐ Agility
☐ Muscular endurance ☐ Power
☐ Balance
☐ Flexibility ☐ Coordination
☐ Body composition ☐ Reaction time
19
7. Explain how you will include the selected training methods in your
program and justify their importance in the training program
The anaerobic training program is important for the basketball player as it will increase the power and capacity used in
basketball, as the sport requires you to have a quick reaction time – activating the muscle twitch fiber. These drills can
be agility and sprint skills.
Steps/drills:
Lateral Circle Agility Drill
Linear Circle Agility Drill
Jogging
Short interval sprinting
9.
20
10. Create a one-week training program for your athlete below. Make
sure to include rest periods and VARIETY
Break
Jogging
break Break
Thursday
Jogging break
Tuesday
P.M
21
PHYSICAL ACTIVITY VS PHYSICAL
FITNESS
Physical fitness is
Physical activity is
Refers to all movement throughout the day includind in leisurely time.
It also includes exercise for the purpose of improving and maintaining physical
fitness.
Research over the past few years has shown that only about half of the
Australian population achieve the minimum level of physical activity
recommended in the National Physical Activity Guidelines for Australians.
22
1. Research the physical activity guidelines for various age groups below
23
3. Have physical activity levels increased or decreased in young people?
decrease
24
3. Who does it target?
It targets people who are struggling to find motivation or need information about having a healthy
weight to maintain it.
Predict what you think would happen if this initiative was successful
If this initiative was successful there would be a foreseable decrease of people having a healthy
weight and enjoying their lifestyle and diet for themselves and not for their physicality.
Extension activity:
3. Design your own initiative
You have been given the job of designing a program to encourage more young
people to be involved in physical activity. This program is taking place through
schools and during school time
Make sure you include
Information about the program, its purpose and how it will achieve its
purpose
A poster to advertise the program
25
LET’S BE CRITICAL, CRITICAL!
Complete the table below for signs to look for when determining
whether information on health and nutrition is reliable or unreliable.
Reliable Unreliable
When products says the product is to Product promises that it will help in
support you for your health and is not a losing or increasing strengths
replacement
It states that if there are bad symptoms States that it is a quick fix
then stop
The only product which will help the
It states the ingredients and doesn’t person stay fit and doesn’t require
advertise that it will help for losing or exercise.
increasing strength
Product/program: https://beautyfit.com.au/products/beautyfuel-rapid-
weight-loss-for-women
What does this product achieve? (i.e. what does it aim to do)
it’s aim is for women to lose weight fast, while taking the pills as instructed
27
Recognising myths and fallacies
The fitness industry is a multi-million dollar industry. The marketplace
is crowded with health clubs, personal trainers, supplements, quick fix
solutions, sports drinks and misinformation. The fitness industry uses a
range of marketing ploys to encourage using or buying their product.
Circle true or false for the below statements
No pain, no gain T/F
Barriers to
regular physical
activity
What are some ways you could stay fit in the local environment for
free?
Some ways are jogging around the neighborhood, using free facilities around local
area which can be used for exercising, joining online groups to exercise online or
offline with others and exercising in the local park.
28
overcoming Barriers to
physical activity
Participating in regular physical activity has many health benefits, including
improving sleep, reducing stress and reducing lifestyle diseases such as
diabetes and cardiovascular disease.
One of the main barriers to participating in physical activity is cost and access
to facilities.
We will take a tour of the local oval and see how we can use the natural
environment for physical activity without having to pay!
park Walking
Jogging
By following these ten rules, you can prevent injury to yourself and others
Purposes of
fitness testing
What fitness tests can you think of, and what component of fitness
do they test?
Advantages Disadvantages
Monitor improvement Not sport specific
Motivate and set goals Can be inaccurate
Identifies weaknesses and strengths Doesn’t replicate moves in certain sports
32
Jobs
that
requi
re a
high
level
of
fitne
ss
33
Positive and Negative effects of fitness
measurements at school
1. What experience have you had with fitness testing? (i.e. never been
tested, only tested at school, tested at sports club)
exhausted afterwards
3. What are the positive aspects of fitness testing for young people?
allows for young people to see their fitness levels and improve on them for the future.
4. What are the negative aspects of fitness testing for young people?
Makes some compare themselves to others if they don’t consider themselves to be the fittest of
people around their age.
It affects their participation positively by motivating them to improve in their sport, or it may do the
opposite and will lead them to comparing themselves when in physical activities and sport.
34
6. Do you think that fitness testing is necessary at school? Explain your
answer
I don’t think it is necessary, but it should be necessary for students participating in sport while in school.
35
alarm
and answering questions
When answering questions, both in class and in an exam, pay attention to the
verb used in the question. Is it an explain question? Or an identify, analyse or
justify question? This gives you a hint as to how much information you need
to provide in your answer.
Moving up the scale from identify to evaluate will require more detail that
needs to be built upon.
Keep your answer to the point, while addressing the question. Do not
rephrase the same information over and over again- this will not earn you
more marks!
36
NOTES
37
38