KEY AREAS OF FITNESS

Year 10 CORE Phys Ed.

Page 93
Key Areas of Fitness

Beep test results

1.6km
Grading
Passing and catching
Movement
Attacking
Defending the player and the ball
Specialists court systems

Independence
Leadership/Initiation of tactics
General contribution
What is Fitness?

Physicalfitnessis defined as 'the ability to carry out daily tasks with alertness,
without undue fatigue, and with ample energy to enjoy leisure-time pursuits and
respond to emergencies.' Based on this definition, fitness involves everything from
getting out of bed to hiking to performing CPR.
There are serval different areas of fitness, all as equally as important as the other..
Combining different types of fitness into an exercise program helps to ensure that all
parts of the body perform at their best and work together to live a longer and healthier
life.
Components of fitness

Cardiovascular fitness works the heart and lungs, strengthening the heart and
improving oxygen circulation around the body. It is related to the functioning of the
lungs, heart, and circulatory system and the capacity of skeletal muscle to utilize
oxygen.
Strength training works our muscles against a weight, whether it is bar bell or our
own body weight. Is also known as resistance or weight training. (The ability to lift a
maximum weight)
Flexibility stretches the muscles and increases the range of motion in our joints.
Various methods of stretching can increase flexibility.
Core Strength works our trunk muscles. (The muscles in the pelvis, abdomen, back
and chest)

Think of some exercises and fitness tests that can be associated

Components of fitness

Cardiovascular fitness works the heart and lungs, strengthening the heart and improving oxygen
circulation around the body.
Running, bike riding, hiking, swimming
Tests: Beep test, 1.6km run, 50m sprint..
Strength training (Resistance) works our muscles against a weight, whether it is bar bell or our own
body weight. Is also known as resistance or weight training
Push-ups, Sit-ups, Rowing, Boxing..
Tests: push-up test, curl-ups, grip strength, basketball throw, vertical jump

Flexibility stretches the muscles and increases the range of motion in our joints.
Gymnastics, yoga, TRX..
Tests: sit and reach
Core Strength works our trunk muscles. (The muscles in the pelvis, abdomen, back and chest)
TRX, planks, Pilates
Tests: stork stand
Activity 1

Page 94
Write the letters next to the different activities to indicate which areas of fitness you think
they incorporate

Cardiovascular (CV)
Resistance (R)
Flexibility (F)
Core Strength (CS)
Breaking down cardiovascular
fitness

Cardiovascular fitnessis the ability of the heart, blood cells and lungs to supply
oxygen-rich blood to the working muscle tissues and the ability of the muscles to use
oxygen to produce energy for movement.
Also known as the circulatory system
The heart is our most important organ, for circulation of the heart.
Aerobic exercises are crucial to our bodies cardiovascular fitness
Breaking down cardiovascular
fitness
Aerobic exercise

Aerobic exercises are important contributors to cardiovascular fitness

What are they?
Examples of aerobic exercises can include:
cardio machines,spinning, running,swimming,walking,hiking, aerobics
classes,dancing, cross countryskiing, andkickboxing.
Exercises where the body is performing continuous moderate activity that puts
demand for oxygen on the heart, lungs and body system.
Participating in these kinds of exercises will train the heart and other muscles and other
muscles to use oxygen more efficiently
Breaking down cardiovascular
fitness
Anaerobic exercises

Anaerobic have high intensity and short duration, therefore the body does not
use oxygen as an energy source.
Anaerobic exercise is very high intensity or at your maximum level of
exertion.
Anaerobic workouts are also referred to as "resistance training.
These workouts push your muscles to work against above-average resistance
to strengthen the muscles.
Weight lifting, calisthenics and yoga are examples of resistance workouts.
Activity: Exercising the heart

1. Explain why the heart should be exercised

2. Provide 2 examples each of aerobic and anaerobic exercises that you think could
contribute to cardiovascular fitness
3. Describe how maintaining cardiovascular fitness can contribute to a longer life
Activity: Exercising the heart

1. Explain why the heart should be exercised

A person who exercises often and vigorously has the lowest risk for heart disease, but any
amount of exercise is beneficial.
2. Provide 2 examples each of aerobic and anaerobic exercises that you think could
contribute to cardiovascular fitness
Describe how maintaining cardiovascular fitness can contribute to a longer life

Regular exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2
diabetes, colon cancer and breast cancer. It can lower blood pressure and improve your blood
cholesterol by reducing the levels of LDL-cholesterol and increasing the amount of HDL-cholesterol.
It can also reduce anxiety, stress and depression, as well as instilling a general sense of well-being.
Low-impact aerobic exercise such as swimming is valuable for improving general health and fitness
in people who have arthritis or other conditions that limit their ability to do weight-bearing exercise.
Regular aerobic exercise has even been shown to have the potential to increase your lifespan.
 Strength Training

Strength training or weight training is the use of resistance to muscular contraction to build the strength and endurance
of the muscles
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are
required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle,
tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility
and balance exercises.
The Australian physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening
activities on at least two days each week.
Variables that can impact on your results include:
sets
repetitions
exercises undertaken
intensity (weights used)
frequency of sessions
rest between sets.
Strength training

Benefits
Improved muscle, tendon and ligament strength
Reduced risk of injuries
Increased metabolism, helps maintain a healthy body weight
Improved flexibility, balance and coordination
Psychological well being, through increased self esteem and confidence, reduced risk of depression

To remember.
A warmup always before resistance training
Correct posture and technique minimise the risk of injury
Cool/warm down
Give body time to recover between work outs
Activity Fitness Programs

Page 96
Question 1 & 2
Fitness Testing and Training
Program
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