the 5 components of health-related exercise

HRE LESSON 2

STARTER

• On your White Boards, Write Down the 5 Components of Health Related Exercise

OBJECTIVES • To know and understand the components of health related exercise. -

Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition

HEALTH

EXERCISE

FITNESS

PERFORMACE

2.05

What is the first thing you think of when thinking about Body Composition?

WEIGHT? The easiest way to get an idea of your body composition is by calculating you Body Mass Index (BMI). This is done by dividing weight in kilograms by height in metres squared (kg/m2).

TRY IT!! BMI = ( kg/m² )

weight in kilograms ———————————— height in meters²

..\BMI calculator.xlsx

This method is used by the NHS and often insurance companies to see if applicants for life insurance are a safe risk, ie. are they a healthy weight for their height. The following scale is given as a guideline to define healthy and unhealthy BMI measurements: Healthy BMI=18.5 to 25 BMI below 18.5 = underweight BMI above 25 = overweight BMI below 17.5 = near anorexic BMI higher than 30 = obese BMI above 40 = morbidly obese Athlete

Rebecca Adlington Amir Kahn

Jonny Wilkinson

Paula Radcliffe

Height & weight

Height: 179cm Weight: 71kg

Height: 178cm. Weight: 60kg.

Height: 178cm Weight: 88kg

Height: 173cm Weight: 54kg

BMI

22.2

18.9

27.8

17.0

2.10

Task Complete the worksheet outlining important information about the 5 health-related exercises and fill in the blanks.

When completed stick in your book.

Task (and finished for homework) HRE aspects are usually needed in combination, more of one, less of the other... 1. Choose the activity you are going to base your PEP on (your best sport) and list the relevant health-related aspects in order of importance. 2. Now explain why it is important for that sport.

2.20

The percentage of body weight that is fat, muscle and bone

Flexibility Muscular Strength

HRE LESSON 3

1. Cardiovascular Fitness

1. Enables us to lift heavy weights Important in sport if we are trying to exert a force

2. Muscular Strength

2. Lifting light weights repeatedly Without getting unduly tired

3. Muscular Endurance

3. Good range of movement at our Joints. If we do not work it we Lose it!

4. Flexibility

4. % of our body weight that is Fat, muscle and bone

5. Body Composition

5. Helps us lead an active lifestyle Its concerned with the healthy Working of the heart, blood and Blood vessels

Lift light weights over many repetitions

Stretching : sit and reach test

Lift heavy weights over a short period of time

A measure of Fat, Muscle and Bone

Health Related Fitness REMEMBER THE FOLLOWING 1. 2. 3. 4. 5.

Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Body Composition

Give a brief explanation next to each one to help you best remember!!

IN PAIRS Create a Pneumonic to help you remember the 5 components of HRE C S E F BC

HRE LESSON 3

What is your interpretation of the word

SKILL What does it mean to you? More specifically, ‘Skill Related Fitness’

The Six Components of Skill-Related Fitness

Learning objectives

Learning objectives To know the 6 components of Skill Related Fitness: agility balance coordination

power reaction time and speed.

Some of you may even understand how and why these elements of

skill related fitness are important to different sports.

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© Boardworks Ltd 2006

In order to be good at gymnastics you need to be flexible...ie. Flexibility as an aspect of Health Related Exercise. However, Flexibility alone is not good enough, is it? What else do you need? Complete the following table in discussion with the person next to you.

Sport

Health Related

Skill Related

100m Sprinter

Muscular strength Flexibility Body Composition

1. 2. 3.

Gymnast

Flexibility Muscular Strength

1. 2. 3.

Tennis

Muscular Endurance Cardiovascular Fitness Flexibility

1. 2. 3.

Text Book – Pages 37-41 • Copy down the definitions for the following: Agility Balance Coordination Power

Reaction time Speed.

Agility A 100m race does not require agility, but doing a floor routine in gymnastics does. A rugby player running for the try line needs agility to dodge the defenders. A fencer and badminton player need agility to change their body position quickly.

Balance Balance can be: Static – for example, standing on one leg. Dynamic – for example, keeping your balance on a bike as it goes round a corner.

What type of balance does a surfer need?

Balance Both types of balance are needed in some sports. Can you think of any?

Coordination Coordination allows you to produce complex actions from a number of smaller movements.

For example...Stuart Broad (England Cricket) is right armed bowler, but bats left handed.

© EMPICS Ltd

Generally people are more coordinated on one side of their body that the other. People who are right handed are often right footed. However, this is not always the case.

Coordination Just like balance, there are different types of coordination: • •

Hand-eye coordination – Racquet games in order to strike the ball or shuttle correctly Goal keeper to catch a shot or punch the ball out.

•

Foot-eye coordination – Needed to strike the ball to pass, or shoot in football.

•

Head-eye coordination – Needed to strike the ball with the head in order to clear a corner of shoot.

•

Other examples.....chest-eye, thigh-eye

Other sports?

Power power = strength × speed

Power increases as a result of an increase in strength or speed. Power is important in explosive events like throwing and sprinting. For example. Driving their bodies out of the starting blocks when the gun fires. Power is vital to getting a good start in short races or jumping high in games or for the high jump. Or the long/triple jump at the moment of the take off.

Reaction time Reaction time is the time between the trigger being pulled , the gun firing and the athletes starting to run. However, a stimulus could be anything from a starting gun to a sudden sidestep by an opponent, or a shout from a teammate.

For example, how quickly a table tennis player reacts to a wide serve from their opponent. The faster they react, the better their chance of making the return.

Speed Speed includes: Leg Speed, e.g. Usain Bolt Hand Speed, e.g. Boxer Joe Calzaghe Speed of thought, e.g Tennis star Rafael Nadal

Speed is very important in many sports – it can often be the thing that separates a good performer from a great performer. Mohammed Ali once boasted that he was so fast h could switch off the light and be in bed before it goes dark. How important is speed in the following activities? Rugby

Dancing

Lawn bowls

It is important to understand the difference between health-related exercise and skill-related fitness. Health Related Exercise (5)

Skill Related Exercise (6)

Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Body Composition

Agility Balance Coordination Power Reaction-time Speed

* Design a mnemonic to help you remember the 6 components of SRF

HRE C................. S.................... E.................... F........................ B(C)...................

Write this mnemonic down for SRF if you don’t have one. A B C Peter Rabbit Smells

Check out this video!!! Can you tell me what aspects of skill related fitness she used. http://www.youtube.com/watch?v=WcD8ExEK xcg

HOMEWORK Revise all definitions and topics learnt so far for an end of unit test. Failure to reach target grade will result in a re-sit!!!!!