Higher Physical Education Physical Factors - Fitness.

Higher Higher Physical EducationPhysical Education

Physical Factors - FitnessPhysical Factors - Fitness

Physical Factors - Fitness Physical Factors - Fitness

PHYSICAL FITNESS – CRE, muscular endurance, speed, flexibility, strength and power

SKILL RELATED FITNESS – coordination, agility, reaction time, balance and core stability

Give an example of how one of these factors has an impact on your performance in an activity of your choice?

Physical Factors Physical Factors - - CARDIO RESPIRATORY CARDIO RESPIRATORY ENDURANCEENDURANCE

DefinitionDefinition Cardio Respiratory Endurance is the Cardio Respiratory Endurance is the

ability of the heart and lungs to provide ability of the heart and lungs to provide the working muscles with oxygenated the working muscles with oxygenated blood for a prolonged period of time. blood for a prolonged period of time.

Physical Factors - Physical Factors - CARDIO RESPIRATORY CARDIO RESPIRATORY ENDURANCEENDURANCE Impact on Performance Impact on Performance

Poor CRE will result in the performer becoming breathless more Poor CRE will result in the performer becoming breathless more quickly and unable to keep up with play or maintain a high skill quickly and unable to keep up with play or maintain a high skill level. Decision making may also be affected and longer rest level. Decision making may also be affected and longer rest periods will be needed to aid recovery. For example, Cardio periods will be needed to aid recovery. For example, Cardio Respiratory Endurance (CRE) is required in order to last the full 90 Respiratory Endurance (CRE) is required in order to last the full 90 minutes of the game in football. During the game you will do a lot minutes of the game in football. During the game you will do a lot of work both on and off the ball. You will make repeated runs to of work both on and off the ball. You will make repeated runs to support attacks, get into space to receive the ball, make runs with support attacks, get into space to receive the ball, make runs with the ball, and chase back to defend etc. The energy required to do the ball, and chase back to defend etc. The energy required to do this is supplied this is supplied aerobically,aerobically, which requires your heart, lungs and which requires your heart, lungs and blood system to supply oxygen to the working muscles throughout blood system to supply oxygen to the working muscles throughout the game. Therefore a high level of CRE the game. Therefore a high level of CRE delays the onset of delays the onset of fatigue.fatigue. This means that your work rate stays high so you can This means that your work rate stays high so you can fulfil your role in the team and maintain a high skill level (as fulfil your role in the team and maintain a high skill level (as fatigue can also affect your control, touch, concentration and fatigue can also affect your control, touch, concentration and decision making).decision making).

PHYSICAL FACTORS - PHYSICAL FACTORS - MUSCULAR ENDURANCEMUSCULAR ENDURANCE

DefinitionDefinition Muscular Endurance is the ability of a Muscular Endurance is the ability of a

muscle or group of muscles to perform muscle or group of muscles to perform repeated contractions for extended repeated contractions for extended periods of time without tiring. periods of time without tiring.

PHYSICAL FACTORS - PHYSICAL FACTORS - MUSCULAR MUSCULAR ENDURANCE ENDURANCE

Impact on Performance If the muscles tire, due to poor Muscular Endurance, then the performer will be unable to make effective use of the muscles. For example, Muscular Endurance in the upper body is required when swimming for an extended period of time as you must be able to consistently use your arms to pull through the water for the duration of the race. In the role of centre net hitter in Volleyball, you would require a high level of Muscular Endurance in the quadriceps as you are constantly running and jumping in the front court when attacking and defending at the net.

DefinitionDefinition Speed is the body’s ability to perform an Speed is the body’s ability to perform an

action in a short time. Speed can be split action in a short time. Speed can be split into two categories – Whole body speed – into two categories – Whole body speed – where your whole body performs an where your whole body performs an action quickly and Limb speed – when a action quickly and Limb speed – when a particular part of your body performs an particular part of your body performs an action quickly. Speed Endurance is the action quickly. Speed Endurance is the ability to continually make fast runs over ability to continually make fast runs over a long period time.a long period time.

PHYSICAL FACTORS -PHYSICAL FACTORS - SPEED (AND SPEED ENDURANCE)

PHYSICAL FACTORS -PHYSICAL FACTORS - SPEED (AND SPEED (AND SPEED ENDURANCE)SPEED ENDURANCE)

Impact on Performance Impact on Performance

Speed is required in football when trying to beat an opponent to a 50/50 ball, to lose a defender, to get into space, to support an attack, to dribble round an opponent or to chase back and close down an attack. If you lack speed then you will be unable to maintain possession of the ball, win it back, or take on your opposite player effectively. This happens continually throughout the game as you repeatedly sprint over varied distances. Therefore speed endurance is also important because if it is poor you will be unable to maintain sprinting throughout the duration of the game. The energy required to do this is supplied anaerobically as the aerobic system is too slow to meet the energy demands. Repeated sprints results in lactic acid build up and it is this, which leads to muscle fatigue. Therefore with improved speed endurance (anaerobic endurance) the body can delay the production of lactic acid and tolerate higher concentrations of it thus delaying fatigue.

PHYSICAL FACTORS -PHYSICAL FACTORS - FLEXIBILITYFLEXIBILITY

DefinitionDefinition Flexibility (also known as suppleness) is the Flexibility (also known as suppleness) is the

range of movement across a joint. There are two range of movement across a joint. There are two types of flexibility: types of flexibility: staticstatic and and dynamicdynamic flexibility. Static flexibility is necessary when flexibility. Static flexibility is necessary when you are holding a part of the body still. Dynamic you are holding a part of the body still. Dynamic flexibility uses the full range of movement flexibility uses the full range of movement across a joint for a short time within your overall across a joint for a short time within your overall performance.performance.

PHYSICAL FACTORS -PHYSICAL FACTORS - FLEXIBILITY FLEXIBILITY

Impact on PerformanceImpact on Performance

Static Flexibility is required in activities like Static Flexibility is required in activities like gymnastics where you have to hold your body gymnastics where you have to hold your body still during various balances. For example, a still during various balances. For example, a good range of movement is needed across the good range of movement is needed across the hips to be able to perform the splits well. hips to be able to perform the splits well. Dynamic flexibility in the hips is also very Dynamic flexibility in the hips is also very important to a goal kicker in Rugby. A big range important to a goal kicker in Rugby. A big range of movement across the hips means the kicker of movement across the hips means the kicker will have a bigger follow-through allowing them will have a bigger follow-through allowing them to kick the ball further. Poor flexibility may also to kick the ball further. Poor flexibility may also result in injuries if muscles are overstretched.result in injuries if muscles are overstretched.

PHYSICAL FACTORS - PHYSICAL FACTORS - STRENGTHSTRENGTH

Definition Definition Strength is the maximum force a muscle or group Strength is the maximum force a muscle or group

of muscles can exert at any one time. Strength can of muscles can exert at any one time. Strength can be further divided into Static Strength (muscles be further divided into Static Strength (muscles contract and hold one position), Dynamic Strength contract and hold one position), Dynamic Strength (muscles repeatedly apply force over a short period (muscles repeatedly apply force over a short period of time) and Explosive Strength or Power (muscles of time) and Explosive Strength or Power (muscles exert force in a short, fast burst).exert force in a short, fast burst).

PHYSICAL FACTORS - PHYSICAL FACTORS - STRENGTHSTRENGTH

Impact on Performance Impact on Performance

Performing a scrum in Rugby would be an example of Performing a scrum in Rugby would be an example of where Static Strength is required. Rugby Players are where Static Strength is required. Rugby Players are required to use Static Strength to stop the opposition required to use Static Strength to stop the opposition from pushing the scrum and gaining an advantage. from pushing the scrum and gaining an advantage. Dynamic Strength would be required when swimming Dynamic Strength would be required when swimming short distances. Swimmers would require strong chest, short distances. Swimmers would require strong chest, arm and shoulder muscles when performing strokes like arm and shoulder muscles when performing strokes like the freestyle, backstroke and breast stroke in order gain the freestyle, backstroke and breast stroke in order gain propulsion. Explosive Strength would be required for propulsion. Explosive Strength would be required for activities such as throwing a Javelin. Explosive Strength activities such as throwing a Javelin. Explosive Strength is used in single actions when maximum energy is is used in single actions when maximum energy is needed.needed.

PHYSICAL FACTORS - PHYSICAL FACTORS - POWERPOWER

DefinitionDefinition Power is a combination of speed and Power is a combination of speed and

strength. strength.

PHYSICAL FACTORS - PHYSICAL FACTORS - POWERPOWER Impact on Performance Impact on Performance

Lots of sports require power, for example shooting in football requires Lots of sports require power, for example shooting in football requires power, as does driving in golf and smashing in badminton and tennis. power, as does driving in golf and smashing in badminton and tennis. Power is also one of the main physical aspects of fitness that is required for Power is also one of the main physical aspects of fitness that is required for an effective long jump take-off. To gain maximum power the athlete must an effective long jump take-off. To gain maximum power the athlete must reach an optimum maximum reach an optimum maximum speedspeed in their approach. By gaining in their approach. By gaining maximum speed you will gain greater power at take-off. Maximum speed maximum speed you will gain greater power at take-off. Maximum speed will initiate maximum momentum and will in turn give you more height and will initiate maximum momentum and will in turn give you more height and a resulting greater flight time. Having longer in the air (flight) will result in a resulting greater flight time. Having longer in the air (flight) will result in more time to adjust to a long flight shape, and enable a greater leg shoot. more time to adjust to a long flight shape, and enable a greater leg shoot. Overall this will result in a greater distance. As well as speed, power Overall this will result in a greater distance. As well as speed, power requires requires strength.strength. At the point of take off an explosive downward force At the point of take off an explosive downward force (explosive strength) is required on the take-off board. The greater the (explosive strength) is required on the take-off board. The greater the maximum force that you apply downwards, with your flat take-off foot, will maximum force that you apply downwards, with your flat take-off foot, will result in a greater force pushing you upwards. This upward force combined result in a greater force pushing you upwards. This upward force combined with the fast run up approach will create the optimum take-off propulsion. with the fast run up approach will create the optimum take-off propulsion. This upward force is applied downwards via the hips, knee and ankle and This upward force is applied downwards via the hips, knee and ankle and hence these joints and related muscles must be strong. When performing hence these joints and related muscles must be strong. When performing the long jump, your free leg must quickly drive up and out with a powerful the long jump, your free leg must quickly drive up and out with a powerful force to help create an up and outwards forward motion.force to help create an up and outwards forward motion.

agility agility balance balance control/core stability control/core stability reaction time/anticipation reaction time/anticipation coordination coordination

PHYSICAL FACTORS – Skill Related PHYSICAL FACTORS – Skill Related FitnessFitness

PHYSICAL FACTORS – AGILITYPHYSICAL FACTORS – AGILITY

DefinitionDefinition Agility is the ability to change the Agility is the ability to change the

position of the body quickly, position of the body quickly, precisely and with control. This uses precisely and with control. This uses a combination of speed and a combination of speed and flexibility. flexibility.

PHYSICAL FACTORS – AGILITYPHYSICAL FACTORS – AGILITY Impact on Performance Impact on Performance

Agility helps when competing in activities that require you to Agility helps when competing in activities that require you to change direction quickly whilst keeping balanced and in change direction quickly whilst keeping balanced and in control. It is helpful when participating in racket sports such control. It is helpful when participating in racket sports such as squash, tennis and badminton, and also in team games as squash, tennis and badminton, and also in team games like rugby, basketball, volleyball, hockey and football. For like rugby, basketball, volleyball, hockey and football. For example, Agility is important in football as it enables a example, Agility is important in football as it enables a player to turn quickly and evade challenges. A player who is player to turn quickly and evade challenges. A player who is agile can also respond quicker to an opposing player, close agile can also respond quicker to an opposing player, close down or jockey an opponent and he or she is also able to down or jockey an opponent and he or she is also able to explosively stop, change direction and increase speed again. explosively stop, change direction and increase speed again. In Badminton, Agility helps a player move around the court In Badminton, Agility helps a player move around the court reasonably smoothly reaching shuttles at the back and front reasonably smoothly reaching shuttles at the back and front of the court. A lack of Agility would make it difficult for a of the court. A lack of Agility would make it difficult for a player to reach shuttles played to different areas of the player to reach shuttles played to different areas of the court causing them to be under pressure or lose the point.court causing them to be under pressure or lose the point.

PHYSICAL FACTORS – BALANCEPHYSICAL FACTORS – BALANCE

DefinitionDefinition Balance is the ability to retain the Balance is the ability to retain the

centre of gravity above the base of centre of gravity above the base of support when stationary (static support when stationary (static balance) or moving (dynamic balance) or moving (dynamic balance). balance).

PHYSICAL FACTORS – BALANCEPHYSICAL FACTORS – BALANCE

Impact on Performance Impact on Performance

Static balance is the ability to maintain control of Static balance is the ability to maintain control of position whilst remaining stationary – for example, position whilst remaining stationary – for example, balancing on one leg or holding a headstand in balancing on one leg or holding a headstand in gymnastics. Dynamic balance is the ability to maintain gymnastics. Dynamic balance is the ability to maintain balance and control of the body whist moving. In balance and control of the body whist moving. In football, dynamic balance is very important. Players football, dynamic balance is very important. Players need this because they are moving and adjusting body need this because they are moving and adjusting body position constantly when looking for scoring position constantly when looking for scoring opportunities in the penalty box or trying to mark an opportunities in the penalty box or trying to mark an opponent closely. Good balance will help you to keep opponent closely. Good balance will help you to keep your shots on target, and to reach and play difficult your shots on target, and to reach and play difficult volley strikes with accuracy - it will also help to maintain volley strikes with accuracy - it will also help to maintain possession when a defender tries to push you of the ball.possession when a defender tries to push you of the ball.

PHYSICAL FACTORS – PHYSICAL FACTORS – control/core control/core stability stability

DefinitionDefinition Core Stability describes the ability to Core Stability describes the ability to

control the position and movement of the control the position and movement of the central portion of the body. This is being central portion of the body. This is being able to control the muscles deep within able to control the muscles deep within the abdomen which connect to the spine, the abdomen which connect to the spine, pelvis and shoulders. The muscles of the pelvis and shoulders. The muscles of the torso need to assist in the maintenance of torso need to assist in the maintenance of good posture, balance, etc., especially good posture, balance, etc., especially during movementduring movement

PHYSICAL FACTORS – control/core stability

Impact on PerformanceImpact on PerformanceGood Core Stability will help you to maintain good Good Core Stability will help you to maintain good posture and provide the foundation for all arm and posture and provide the foundation for all arm and leg movements. Power is derived from the trunk leg movements. Power is derived from the trunk region of the body and so good core stability helps region of the body and so good core stability helps to control that power allowing for smoother, more to control that power allowing for smoother, more efficient and better co-ordinated movement of your efficient and better co-ordinated movement of your limbs. Core Stability is therefore required for limbs. Core Stability is therefore required for performing in sports that require good balance. For performing in sports that require good balance. For example, you will need to use core stability in order example, you will need to use core stability in order to maintain your balance when being tackled in to maintain your balance when being tackled in Rugby.Rugby.

PHYSICAL FACTORS - reaction PHYSICAL FACTORS - reaction time/anticipation time/anticipation

DefinitionDefinition Reaction time is the interval of time it takes for a Reaction time is the interval of time it takes for a

performer to choose a response to a stimulus and performer to choose a response to a stimulus and then perform the selected movements. The then perform the selected movements. The stimulus is received through the performers sight, stimulus is received through the performers sight, hearing or kinaesthetic sense. Reaction time can hearing or kinaesthetic sense. Reaction time can be quicker if a performer pays attention to be quicker if a performer pays attention to relevant cues and also through controlling anxiety. relevant cues and also through controlling anxiety. A performer’s reaction time is also shorter if there A performer’s reaction time is also shorter if there is only one possible response but longer if there is is only one possible response but longer if there is

more than one possible responsemore than one possible response. .

PHYSICAL FACTORS - reaction PHYSICAL FACTORS - reaction time/anticipationtime/anticipation

Impact on PerformanceImpact on Performance

A skilled performer has a quick reaction time by reacting to a stimulus, A skilled performer has a quick reaction time by reacting to a stimulus, selecting response and moving sharply. This quick reaction time can be selecting response and moving sharply. This quick reaction time can be decisive between winning or losing in an activity. decisive between winning or losing in an activity. An example of simple An example of simple reaction time is at the start of the 100m when the starting pistol goes off. reaction time is at the start of the 100m when the starting pistol goes off. Having good reaction time will allow you to start the 100m as quickly as Having good reaction time will allow you to start the 100m as quickly as possible without false starting. This will give you an instant advantage possible without false starting. This will give you an instant advantage over other sprinters as it is such a short race/distance. Every millisecond over other sprinters as it is such a short race/distance. Every millisecond can make the difference between winning and losing the race. can make the difference between winning and losing the race. A tennis A tennis player has a matter of seconds to respond to their oppositions serve. The player has a matter of seconds to respond to their oppositions serve. The tennis player must have good reaction time to select movements, tennis player must have good reaction time to select movements, respond to the speed, direction and spin of the tennis ball in order to respond to the speed, direction and spin of the tennis ball in order to return the serve successfully. return the serve successfully. In football, when a GK makes a penalty In football, when a GK makes a penalty save or the ball rebounds of the woodwork the striker is usually the first save or the ball rebounds of the woodwork the striker is usually the first player to react and convert the rebound. If the defending team do not player to react and convert the rebound. If the defending team do not react quickly enough they will concede a goal. An example of choice react quickly enough they will concede a goal. An example of choice reaction time is dribbling a basketball down court during a game with reaction time is dribbling a basketball down court during a game with passing options wide, forward or having the option to drive for the basket. passing options wide, forward or having the option to drive for the basket. Under the pressure of time and space you must be able to react to the Under the pressure of time and space you must be able to react to the changing environment as quickly as possible.changing environment as quickly as possible.

PHYSICAL FACTORS – CoordinationPHYSICAL FACTORS – Coordination

DefinitionDefinition Coordination is the ability to control your Coordination is the ability to control your

body movements smoothly and fluently. body movements smoothly and fluently. It is the ability to link a series of It is the ability to link a series of movements or subroutines together by movements or subroutines together by moving your body parts in the correct moving your body parts in the correct order. It often involves moving 2 or more order. It often involves moving 2 or more body parts together at the same time to body parts together at the same time to perform a particular perform a particular action/skill/movement effectively. action/skill/movement effectively.

PHYSICAL FACTORS – CoordinationPHYSICAL FACTORS – Coordination Impact on Performance Impact on Performance

Coordination is particularly important when performing a Coordination is particularly important when performing a complex skill or when performing a skill/action at speed. complex skill or when performing a skill/action at speed. Performing the correct technique for the hurdles requires lots Performing the correct technique for the hurdles requires lots of coordination. You must first have the correct stride length of coordination. You must first have the correct stride length and number of strides between the hurdles. Then drive/extend and number of strides between the hurdles. Then drive/extend the lead leg over the hurdle, whilst leaning forward at the waist the lead leg over the hurdle, whilst leaning forward at the waist and bringing the opposite arm forward. As you bend your trail and bringing the opposite arm forward. As you bend your trail leg to the side and over the hurdle you must simultaneously leg to the side and over the hurdle you must simultaneously begin to snap down your lead leg, and the same time as begin to snap down your lead leg, and the same time as keeping as low as possible over the hurdle. All this needs to be keeping as low as possible over the hurdle. All this needs to be performed smoothly and at speed in order to clear the hurdles performed smoothly and at speed in order to clear the hurdles as quickly as possible. Poor coordination could result in a as quickly as possible. Poor coordination could result in a wrong foot taking off over the hurdle; hesitation at a hurdle; wrong foot taking off over the hurdle; hesitation at a hurdle; knocking over (hitting) a hurdle / poor technique and therefore knocking over (hitting) a hurdle / poor technique and therefore a slower speed over the hurdle. a slower speed over the hurdle.

PHYSICAL FACTORS – METHODS OF PHYSICAL FACTORS – METHODS OF GATHERING INFORMATIONGATHERING INFORMATION

standardised fitness tests standardised fitness tests time related observation schedules time related observation schedules digital analysis digital analysis heart rate monitor heart rate monitor static and dynamic testing static and dynamic testing

PHYSICAL FACTORS – PHYSICAL FACTORS – APPROACHESAPPROACHES

Training approaches Training approaches conditioning drills conditioning drills fartlek fartlek interval interval continuous continuous circuits circuits plyometrics plyometrics weight training weight training

PHYSICAL FACTORS - Principles of training

specificity specificity progressive overload progressive overload frequency frequency intensity intensity duration duration reversibility reversibility adaptation adaptation

PHYSICAL FACTORS - PHYSICAL FACTORS - Phases of Phases of training training

micro (preseason) training micro (preseason) training macro (competition) training macro (competition) training miso (transition) training miso (transition) training

PHYSICAL FACTORS - PHYSICAL FACTORS - Monitoring and Monitoring and evaluation evaluation

training diary training diary standardised fitness testing standardised fitness testing static and dynamic testing static and dynamic testing time related observation schedule time related observation schedule digital analysis digital analysis pulse rate monitor pulse rate monitor

Evaluation Evaluation evaluative comparisons/ statements evaluative comparisons/ statements