Year 9 Fitness

Name: Arun Form: 9C MHS – Physical Education

Fitness Assignment During the course of the ‘Fitness’ unit you should have developed a basic understanding of the following areas; fitness components, testing for fitness components, methods of training and principles of training. Use your knowledge of fitness, as well as library and internet resources, to complete this assignment. Some suggested resources are listed below.

“Inside and Out” (in library) “Live it Up” Text 2 www.brianmac.demon.co.uk www.ausport.gov.au www.achper.org.au www.runners.world.com

Section A - Fitness Components and Fitness Testing 1. Complete the table below; Fitness Component

Definition

Fitness Test

Aerobic Power

Fitness component that is the ability of the body to use oxygen during physical exercise

Maximal/sub-maximal tests

Strength

The weight that can be moved through a distance

Isokinetic dynamometer test

Local Muscular Endurance

The ability of a muscle group to combine physical output and to delay the onset of fatigue. Lactic acid levels are closely related to LME

Timed Sit-ups

Power

The product of the force and speed

Vertical Jump Test

Speed

Where a performer is able to either move the whole body as quickly as possible form points A to B, or move as body part as quickly as possible as the activity demands

Flexibility

The range of movement associated with specific joint systems. 9/02/2008

50m sprint test

Trunk Extension Test

Section B - Fitness Components and Sport Look at the photographs below of 4 different sports.

Cricket - batting

Rowing

Surfing

Soccer

2. Choose one of the sports depicted in the photographs above. Name 2 fitness components important for success in your chosen sport. Explain why these fitness components are essential for success in your sport. Fitness Component 1: Soccer -Power Kicking the ball with enough force in soccer ensures it will travel the correct distance needed. Goals are easily score with the exertion of a great amount of power. Similarly, using a little power to pass the ball to a team mate is equal essential. Power is a prime element while playing soccer. Fitness Component 2: Soccer - Speed Speed is essential when competing for the ball. When playing against a single opponent, the first to gain control of the ball is usually the one who has the most speed. This can also allow someone with control of the ball to handle it, and keep it away from the opponent. It is essential to have speed in the World Sport.

9/02/2008

Section C - Training Method and Fitness Component Training Method

Continuous

Short Interval

Long Interval

Weights Training

Complete the following table.

Explanation of Training Method

A warm up that lasts a minimum of 20 minutes at sub-maximal intensity

Fitness Component/s trained

Aerobic base, with other fitness components improved depending on activity

Give an example of an exercise session at MHS involving the respective training method. I.e. Venue e.g. Pool, Weights room, oval, etc….. Type of Exercise e.g. Swimming, running…. Format e.g.50 metre sprints, 60 sec’s recovery Velodrome, Ski fields, Yarra River 20 km Bike rides (involvement), 5 km cross-country skiing (involvement), 2km rowing session (involvement)

Consisting of short intervals of work and rest or recovery. It is used to allow for repeated high intensity work periods.

Speed, power, anaerobic capacity, agility

Pool,

Speed, power, anaerobic capacity, agility

Pool,

Consisting of long intervals of work and rest or recovery.

Aimed to build strength, power or local muscle endurance by exercising muscles or muscle groups

Power, Strength, Local Muscle Endurance

9/02/2008

50m sprints, 5 seconds recovery

500m swim, 50 second recovery

Weights room – isotonic resistance training,

Training for the Beep Test Training Principles - Section D In the recent round of MHS of fitness testing, Year 10 student Nick Hiruma recorded the highest beep test score (MSFT) of 15.2 . Nick is an established member of the Melbourne High Athletics team and trains on a regular basis. In the section below, demonstrate your understanding of the training principles – intensity, duration and frequency by describing a typical aerobic (continuous / steady-state) training session.

● Type of Exercise – Running ● Intensity – How hard you train (i) As a percentage of Nick’s maximum heart rate. That is, calculate the ideal training heart rate for Nick to improve his aerobic fitness. Nick is 15 years old and his resting heart rate is 50bpm. Max Heart Rate (Show formula): 220 – 15 = 205 222 – Age = max heart rate Training Heart Rate for aerobic exercise. (Show formula) Max Heart Rate - Rest Heart Rate x Intensity + Rest Heart Rate = Training Heart Rate (222 – 50) x 0.85 + 50 = 196.2 beats per minute

(ii) The ability to hold a conversation during exercise can also be a useful guide to appropriate training intensity. Explain.

The talk test determines the extent to which a person has enough breath during the activity to be able to speak comfortably. If someone is unable to hold a conversation during moderate intensity physical activity, they can be well assessed as unfit. ● Duration In order that Nick gains an aerobic training effect, what is the minimum requirement for exercise duration?

Nick should perform a 45-95 min workout each training session at minimum for Aerobic training effect ● Frequency In order that Nick gains an aerobic training effect, what is the minimum requirement regarding the number of times he trains per week?

Nick should train 2-4 times per week at minimum

9/02/2008

Marking Criteria Marking Criteria

-5Very High

-4High

-3Mediu m

-2Low

-1Very Low

-0Not Shown

Section A Fitness Component definition and choice of appropriate Fitness Tests. Section B Application of Fitness Components to Sport Section C Understanding of Training Methods Section D Understanding Training Principles; an Aerobic exercise Session

HD1 20 – 19

HD2 18

D1 17

D2 16

C1 15

C2 14

9/02/2008

P1 13

P2 12

S1 11

S2 10

BS >9