HEALTH: A complete state of mental, physical and social wellbeing and not merely the absence of disease and infirmity.

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1 FITNESS BENEFITS Increase CVE Increased Muscular Endurance Increased Flexibility Increased Strength Reduced chance of Stroke Stronger Boner Reduced chance of Obesity Reduced risk of CHD HEALTH BENEFITS Physical Challenge Stress Relief Increase Self-Esteem The Feel Good Factor - Serotonin Aesthetic Appreciation Enjoyment Competition Meet with existing friends Making New Friends Increase Teamwork Cooperation ELITE PERFORMANCE PARTICIPATION FOUNDATION Standard of Performance HEALTH: A complete state of mental, physical and social wellbeing and not merely the absence of disease and infirmity. FITNESS: The ability to meet the demands of the environment. EXERCISE: A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport.

2 Physical Activity Readiness Questionnaire Cooper s 12-minute run test Multi-Stage Fitness test (Bleep test) Hand grip strength test Sit and Reach flexibility test Harvard Step Test Carbohydrates SPECIFICITY PROGRESSIVE OVERLOAD INDIVIDUAL DIFFERENCES REST and RECOVERY REVERSIBILITY Frequency Intensity Time Type Illinois Agility Run test Standing Stork test Sergeant Jump test Standing Broad Jump Ruler Drop test 30-metre Sprint Specific Measurable Achievable Realistic Time Bound Fibre Water Fats Proteins Minerals Vitamins Interval Continuous Fartlek Circuit Weight Cross Resting Working Recovery Aerobic = with o2 Anaerobic = without o2 Anaerobic = 80 to 90% of max heart rate Aerobic = 60 to 80% of max heart rate MHR = age Know the phases of each! Average meal at least 2 hours Large meal up to 4 hours Undigested food can make you feel nauseous Lack of energy blood vessels CONSTRICT to reduce blood flow to INACTIVE areas (digestive system) blood vessels DILATE to increase blood supply to ACTIVE areas (working muscles)

3 Weighing more than expected for your height and sex Not necessarily harmful unless also Overfat Overweight can be due to other factors, e.g. muscle girth and bone density More body fat than you should have Excessive fat in the body can lead to: - High Blood Pressure - High Cholesterol Endomorph Mesomorph Ectomorph HEIGHT SEX MUSCLE GIRTH BONE STRUCTURE/DENSITY ANOREXIA NERVOSA serious eating disorder. Sufferer has an obsessive wish to lose weight. Can result in: Fatigue Fainting/Dizziness Dehydration Muscular Atrophy (reduction in muscle size) Death Not weighing as much as expected for your height and sex. It is not healthy to be underweight. Being anorexic or very underweight will lead to serious health issues. Fitness and performance levels will clearly deteriorate. Very Overfat. Fat levels have increased to a seriously unhealthy level. High levels of excess fat can lead to: Lack of Flexibility Additional stress on bones and joints Heart Disease Type 2 Diabetes Depression due to low self-esteem ANABOLIC STEROIDS BETA BLOCKERS DIURETICS NARCOTIC ANALGESICS STIMULANTS PEPTIDE HORMONES EPO ALCOHOL NICOTINE/SMOKING WARM-UP/COOL-DOWN CHECKING EQUIPMENT and FACILITIES PAR-Q BALANCED COMPETITION ADHERENCE TO RULES CORRECT CLOTHING INCREASED HEART RATE (beats per minute) INCREASED BLOOD PRESSURE (systolic & diastolic) INCREASED STROKE VOLUME (amount of blood leaving heart per beat) INCREASED BLOOD TEMPERATURE DECREASED RESTING HEART RATE INCREASED CARDIAC OUTPUT (amount of blood pumped out of the heart per minute) FASTER RECOVERY RATE REDUCED BLOOD PRESSURE HYPERTROPHY OF THE MYOCARDIUM (increased size and strength of heart) HEALTHY VEINS AND ARTERIES INCREASED NUMBER OF CAPILLARIES Allows time for recovery and adaptations to take place LDL = bad cholesterol HDL = good cholesterol Alcohol = increased blood pressure & heart failure Nicotine = Heart disease & blood clots

4 INCREASED BREATHING RATE (faster breathing) INCREASED DEPTH OF BREATHING (more air taken in with each breath) INCREASED NUMBER OF ALVEOLI INCREASED STRENGTH OF INTERCOSTALS INCREASED STRENGTH OF DIAPHRAGM INCREASED TOTAL LUNG VOLUME (TLC) - total volume of air in your lungs) INCREASED TIDAL VOLUME (VT) - total amount of air breathed in and out during normal breathing INCREASED VITAL CAPCITY (VC) - the maximum you can forcibly breath in and out The extra amount of oxygen required AFTER ANAEROBIC exercise, compared with the amount normally needed when at rest. (no O2 Debt during aerobic exercise) REDUCED UPTAKE OF O2 BY RED BLOOD CELLS LUNG CANCER CAUSES BREATHLESSNESS BRONCHITIS and EMPHYSEMA ISOTONIC these provide the muscles with movement ISOMETRIC these are where the muscles contract but there is no visible movement stationary MUSCLE STRAIN MUSCLE ATROPHY (opposite to hypertrophy) INCREASED BONE DENSITY - Reduced chance of OSTEOPOROSIS - Better posture - Reduced chance of fractures STRONGER LIGAMENTS AND TENDONS BONE DENSITY CAN BE IMPROVED THROUGH A BALNACED DIET CONTAINING CALCIUM & VITAMIN D AND THROUGH WEIGHT-BEARING ACTIVITIES SUCH AS RUNNING, WALKING AND AEROBICS. INCREASE MUSCLE TEMPERATURE INCREASE DEMAND FOR O2 INCREASE PRODUCTION OF CO2 INCREASE LACTIC ACID PRODUCTION MUSCLE FATIGUE Muscles work together in pairs to move joints. While one CONTRACTS the other RELAXES to create movement Contracting muscles = AGONIST (prime mover) Relaxed muscle = ANTAGONIST e.g. Biceps (agonist) contract to flex the elbow as the Triceps (antagonist) relaxes Allows time to recover after exercise for adaptations to take place INCREASED STRENGTH OG MUSCLES INCREASED MUSCLE HYPERTROPHY 9increased size of muscles) INCREASED MYOGLOBIN STORES TENDONS AND LIGAMENTS ALSO GET STRONGER SUPPORT PROTECTION MOVEMENT HINGE JOINTS KNEE & ELBOW FLEXION & EXTENSION BALL AND SOCKET JOINTS HIP & SHOULDER FLEXION, EXTENSION, ROTATION, ABDUCTION & ADDUCTION TENNIS ELBOW GOLFERS ELBOW DISLOCATION SPRAIN TORN CARTILAGE REST ICE COMPRESSION ELEVATION

5 FITNESS BENEFITS HEALTH BENEFITS Standard of Performance HEALTH: A state of, and wellbeing and not merely the absence of and. FITNESS: The to meet the of the. EXERCISE: A form of done to maintain or improve and/or physical, it is not sport.

6 C S P O I D R and R R F I T T S M A R T B F P F W M V I C F C W C R W R Aerobic = Anaerobic = Anaerobic = Aerobic = MHR = Know the phases of each! Average meal Large meal food can make you feel Lack of

7 Weighing more than expected for your height and sex Not necessarily harmful unless also Overfat Overweight can be due to other factors, e.g. muscle girth and bone density More body fat than you should have Excessive fat in the body can lead to: - High Blood Pressure - High Cholesterol H S M G B S /D ANOREXIA NERVOSA serious eating disorder. Sufferer has an obsessive wish to lose weight. Can result in: F F /D D M A D Not weighing as much as expected for your height and sex. It is not healthy to be underweight. Being anorexic or very underweight will lead to serious health issues. Fitness and performance levels will clearly deteriorate. Very Overfat. Fat levels have increased to a seriously unhealthy level. High levels of excess fat can lead to: Lack of Flexibility Additional stress on bones and joints Heart Disease Type 2 Diabetes Depression due to low self-esteem A S B B D N A S P H A N /S W /C C E and F P B C A to R C C INCREASED H R (beats per minute) INCREASED B P (systolic & diastolic) INCREASED S V (amount of blood leaving heart per beat) INCREASED B T DECREASED R HEART RATE INCREASED C O (amount of blood pumped out of the heart per minute) FASTER R R REDUCED B P H OF THE M (increased size and strength of heart) HEALTHY V AND A INCREASED NUMBER OF C Allows time for and to take place LDL = HDL = Alcohol = Nicotine =

8 INCREASED B R (faster breathing) INCREASED D OF B (more air taken in with each breath) INCREASED NUMBER OF A INCREASED STRENGTH OF I INCREASED STRENGTH OF D INCREASED T L V (TLC) - total volume of air in your lungs) INCREASED T V (VT) - total amount of air breathed in and out during normal breathing INCREASED V C (VC) - the maximum you can forcibly breath in and out The extra amount of oxygen required AFTER ANAEROBIC exercise, compared with the amount normally needed when at rest. (no O2 Debt during aerobic exercise) REDUCED UPTAKE OF BY R B C L C CAUSES B B and E I these provide the muscles with movement I these are where the muscles contract but there is no visible movement stationary MUSCLE S MUSCLE A (opposite to hypertrophy) INCREASED B D - Reduced chance of O - Better P - Reduced chance of F STRONGER L AND T BONE DENSITY CAN BE IMPROVED THROUGH A BALNACED DIET CONTAINING CALCIUM & VITAMIN D AND THROUGH WEIGHT-BEARING ACTIVITIES SUCH AS RUNNING, WALKING AND AEROBICS. Muscles work together in pairs to move joints. While one C the other R to create movement Contracting muscles = (prime mover) Relaxed muscle = e.g. Biceps (agonist) contract to flex the elbow as the Triceps (antagonist) relaxes INCREASE M T INCREASE DEMAND FOR INCREASE PRODUCTION OF INCREASE L A PRODUCTION M F Allows time to after exercise for to take place INCREASED S OF MUSCLES INCREASED MUSCLE H 9increased size of muscles) INCREASED M STORES T AND L ALSO GET STRONGER S P M H JOINTS KNEE & ELBOW F & E B AND S JOINTS HIP & SHOULDER F, E, R, A & A T E G E D S T C R I C E

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