HIT OR MISS

Fitness

JANUARY 27, 2020

MARSH BHANDARY
PHE | Grade 10S
UNIT TITLE- Hit or Miss
KEY CONCEPT- Relationship
RELATED CONCEPT- Function and System
GLOBAL CONTEXT- Scientific and Technical
STATEMENT OF INQUIRY- Technology helps improve fitness levels thus impacting the function of body
systems and their relationship together.
CONCEPTUAL UNDERSTANDING- There must be a relationship between body systems for them to
function well socially, physically and mentally thus making one to be healthy.

Statement of Inquiry: Technology helps improve fitness levels thus impacting the function of body
systems and their relationship together.
The Key Concept relates to my SOI directly. This is shown where I say that technology impacts the
function of our body and their relationship together. As we increase our fitness levels our body works
better together, due to our diet and exercise. These fitness levels make our systems work better alone and
together, these improve the relationships between them.
The Related Concept also directly relates to my SOI. The Function of our Systems develop as we increase
our fitness levels. As each of our body systems are developed through exercise, we positively impact the
function of each specific function. This in turn improves your whole body in different ways such as your
immune system or digestive system.
The global context is scientific and technical innovation. In fitness this plays a huge role just like in my
SOI. As new technology is developed it is used to help increase our fitness levels, already existing
technology is also the main reason many people are fit today. Not many people will go out for a swim at
night, not many people will run at night, but with new technology people can do this anytime anywhere.
Not only technology but the science behind it too, doctors partner with engineers to make new machines
to help people. Science is important to make sure the machine doesn’t have a huge negative impact, and
the person using the piece of technology gets the most out of it.

What is Fitness
Fitness is described as the ability to carry out daily tasks with vigor and alertness without undue fatigue,
and with ample energy to energy to enjoy leisure-time pursuits and respond to emergency situations. The
term fitness is a broad term that means something different to each person. In general it refers to your own
optimal health and well being
According to the Academy of Nutrition and Dietetics Guide when you are fit you have:

 Energy to do what's important to you and to be more productive

 Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of
everyday life and to deal with stress
 Reduced risk for many health problems, such as heart disease, cancer, diabetes and osteoporosis
 The chance to look and feel your best
 Physical strength and endurance to accomplish physical challenges
 A better chance for a higher quality of life and perhaps a longer life, too
There are 2 ways in which the physical capability of someone can be measure: these are skill related and
health related components. Good physical fitness is important because this plays a key part in the physical
component of good health, while indirectly to the other components.
The 2 major components of fitness are health related and skill related. Each of these components have
different sub-divisions under them, which are:

 Health related
- Body Composition
- Cardiovascular Endurance
- Cardiovascular Strength
- Flexibility
- Muscular Endurance
- Muscular Strength
 Skill related
- Agility
- Balance
- Co-ordination
- Power
- Reaction Time
- Speed
Each of these components develop a different area, health related fitness refers to those that contribute to
the health and functional capacity of the body. Skills related fitness, is fitness that conditions the body or
specific muscles for a primary goal of improving a skill.
I will first explain health related fitness and its components.

Health Related Components of Fitness

 Body Composition
Body composition is a method of describing what our body consist of or made of. This includes fat,
protein, mineral, and body water. It is used to describe the percentages of fat, bone, water, and muscle in
human bodies. It also describes weight more accurately than body mass index (BMI). Body composition
analysis can accurately show changes in fat mass, muscle mass, and body fat percentage. This can help
prove other people services such as personal training and also validate your own work such as going to
the gym personally etc.
When someone wants to lose weight or is thinking about it they usually use a weighing scale or calculate
their BMI. These methods don’t help in seeing how healthy you are, they just compare how heavy you are
to a standard that doesn’t fit your individual goals. When you are trying to get healthy you will lose
weight and most likely gain muscle. This is why you can’t use BMI as it doesn’t differentiate between fat
and muscle. This is where you use body composition analysis, to differentiate between the two.

 Cardiovascular Endurance
Endurance is a broad term widely used in sports and has a variety of meanings to different people. In
sports, it refers to a person’s ability to sustain prolonged exercise for minute or hours. Endurance requires
two main systems the circulatory and respiratory systems to supply energy to the working muscles in
order to support sustained physical activity. Most people talk about endurance they refer to aerobic
endurance, which is often the same as cardiovascular fitness.
Aerobic means with oxygen and during aerobic exercise, the body uses oxygen to help supply energy
required for the exercise. Cardiovascular endurance is the ability of the heart, lungs and blood vessels to
deliver oxygen to your body tissues. Since our muscles need oxygen to function, the more oxygen used
and the more oxygen utilized, the more efficient the muscle will be. The more efficiently your body
delivers oxygen to its tissues, the lower your breathing rate is.

 Cardiovascular Strength
Cardiovascular strength refers to the ability of the heart 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.

 Muscular Endurance
Muscular endurance is the ability of a muscle or a group of muscles to sustain repeated contractions again
a resistance for an extended period of time. It’s one part of muscular fitness, along with muscular
strength. In strength training, muscular endurance is the number of reps or repetitions of a single exercise
you can do without breaking the proper form, or needing to stop and rest. Examples of this would include
how many times you can do a full sit up, or squat with a light to moderate weight before breaking form.
Muscular endurance testing will help you or your trainer set the right intensity and loads for your
exercises. There are various ways of improving and testing muscular endurance. There are two parts you
can test of muscular endurance these are, upper body and lower body. Upper body can be tested through
pushups and other upper body exercises, while lower body such as legs can be measured through squats.

 Muscular Strength
Muscular strength relates to your ability to move and lift objects. It’s measured by how much force you
are able to exert or how much weight you can lift for a short period of time. Muscular strength is similar
to muscular endurance but have key differences. Muscular strength is determined by how much weight
you can lift, while muscular endurance refers to the ability of a muscle to sustain repeated contractions
against resistance for an extended time. Building muscular strength uses heavier weights for fewer
repetitions, building muscular endurance includes long-distance running, cycling or swimming along with
circuit training and bodyweight exercises.

 Flexibility
Flexibility is the range of motion your joints or the ability of your joints to move freely. It also refers to
the mobility of your muscles, this also allows for more movements around your joints. Without adequate
flexibility, daily activities such as getting out of bed, squatting to pick something of the floor becomes
increasingly harder to do. In addition flexibility can affect your athletic performance by preventing you
from reaching full potential, strength and power of your muscles.

Skill Related Components of Fitness

 Agility
This refers to the ability to move and change direction and positions of the body quickly and effectively
while under control. To do this it requires quick reflexes, coordination, balance, speed, and correct
response to the changing situation. Being agile means responding to what is going on around you,
interpreting this information and changing it into your body position that will maintain balance and
control. Your body is trying to get or move into the best position to perform a certain action that could be
catching a ball, or making a rugby tackle etc. you are moving in a way that your body and sports
equipment are in the right position to take the next action effectively and efficiently.
  Balance
Movement is essential to perform any daily activity. Your ability to move efficiently requires you to
control your bodies’ postural alignment, you need strong balance to move efficiently. Without balance,
typical or easy tasks such as lifting groceries, climbing stairs, or even sitting would be extremely
challenging. For athletes and even average people, balance helps you run harder, bike longer and swim
longer. When in a car, your body will react to minor divots in the road easily if you have strong balance.
This is because your body can adjust quickly preventing injuries and accidents.

 Co-ordination
Co-ordination is the ability to move two or more body parts under control, smoothly and efficiently. Co-
ordination is a complex skill that requires not only good balance, but good levels of other components
such as strength and agility. Balance and co-ordination can be improved through practice and training
with specific sports. Co-ordination and balance are related closely as they can develop each other and
work closely together to accomplish a task.

 Power
Power is the ability to exert maximum force as quickly as possible. This force can be exerted in different
ways such as jumping, accelerating, and throwing something. While strength in sports is the maximum
force an athlete can apply to a given load, power is proportional to the speed at which the force is applied
to the object. Power is crucial for success in sports such as boxing, baseball, football, and athletics. Power
gives athletes the explosive ability to run faster and jump higher.

 Reaction Time
Reaction time refers to the ability to respond quickly to stimulus. It’s important in many sports and
everyday activities. Simple reaction time is the time taken between a stimulus and movement. There are
two types of reaction time, one you can change and improve and the other is hard wired into your body.
The one you can improve is known as choice reaction time, which is the time taken between the stimulus
and the action, this can be improved by practice and training.

 Speed
Speed is not just how fast someone can move, run, cycle etc. but its dependent on their acceleration,
maximum speed of movement, and also speed maintenance. Movement speed requires food strength and
power, but also additional or too much body weight and air resistance can slow the person down.

Components I Choose
To make my video and train someone I choose 3 main components from both health related components
and skill related components. The six I choose are as follows.
- Cardiovascular Endurance
- Muscular Strength
- Muscular Endurance
- Agility
- Balance
- Speed
They belong to health and skill related components respectively.
Testing Fitness
Testing Cardiovascular Endurance
 Beep Test or Multistage Fitness Test
The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. The beep test is
one of the most commonly used endurance fitness tests conducted around the world. The shuttle run test
gives you an indication of your maximum aerobic capacity or power and involves running back and forth.
He test requires you to run for as long as possible between the lines, while adhering to the speed set by the
audio signals. The sound signal lets you know when you should be at one end or the other on either end of
the track.
The speed of the audio will be controlled by the means of an audio recording emitting sounds at regular
intervals. You should pace yourself to be at the end of the 20 meter track, you should be at least 1 or 2
meters away from the end to qualify for the next round. At first the speed is low but will increase slowly
and steadily every minute. Your aim while taking the test it to follow the set rhythm for as long as you
can. You should stop when you can’t keep up with the set rhythm. The last number announced is your
result, the test is maximal and progressive. This means the test starts easy and gets harder as it progresses.

Testing Muscular Strength

 One Repetition Maximum Test
Upper body and lower body strength are measured separately. The one repetition maximum test or 1 RM
test is often considered the gold standard for assessing the strength capacity of individuals in home or
public environments. The purpose of the test is to determine the maximum weight that can lifted for one
complete repetition is movement. We are only testing the maximum of one rep because we are testing the
strength and not the strength.
We start the test after the subject or person is warmed up by completing submaximal repetition. We then
determine the 1-RM with 4 trials with rest periods usually 3-5 minutes long between each trial. Select an
initial or starting weight which is within 50%-70% of the subject’s capacity. Resistance is progressively
increased between the ranges of 2.5kg to 20 kg until the person cannot complete the selected repetitions.
All the reps should be equal in the range of motion and speed of movement to ensure consistency between
trials. The final weight lifted is recorded as the absolute 1 repetition maximum.

Testing Muscular Endurance

 Maximal Push Test
For assessing upper body endurance you can use the push up rest. There are two ways of doing it, the
modified it way or the easy way. The push up test is a common test to assess upper body strength. In this
test the participant attempts to do as many pushups as they can. It is used to assess the strength and
endurance of your muscles in your shoulders, chest, and your triceps. The person starts the test with their
arms straight and their elbows locked meaning their hands fully extended, body straight, hands placed
slightly wider than shoulder width apart, and both feet on the ground. The person lowers their body until
their body is parallel to the ground (close hand pushups) or until their hands are at 90 degrees (wide arm
pushups).
The person continues until they cannot continue to complete a full/correct pushup. The maximum number
of correctly performed pushups is recorded. If the person cannot do 1 correct pushup they can do the
alternative pushup method. They place their knees on the ground and complete as many pushups as they
can this helps them complete more pushups as it takes weight of their hands.
Testing Agility
 Agility Cone Drill Test
The agility cone drill is a test of speed, explosive power, and the ability to control your body while
changing direction. The cones will be marked in a diamond shape using 4 cones, each cone spaces 3
meters apart from each other. The 5th cone will be placed in the middle of the diamond. The middle cone
is named cone 1, the cone to the right is called cone 2, the cone under cone 1 is labeled cone 3 and so on.
The person starts with their hand placed on the middle cone, facing forwards which is cone 5. When the
timer starts they turn and run to cone 2 with their hand. They then turn back and run to the center cone,
then to the next cone which is cone 3, under cone 1. Then back to the center and out to cone 5, back to the
center and finish by running through cone 5, this is where you stop the timer. When running the course
you must touch all cones with your hand. After a three minute rest repeat the drill, moving in the opposite
direction, starting at 1 and running to 4 then 3-2-5. After doing that average your score to measure your
body control, and change of direction, 2 key components of agility.

Testing Balance
 Flamingo Balance Test
The flamingo test is a test designed to assess total body balance test. The single leg test assesses the
strength of the leg, pelvic, trunk muscle as well as dynamic balance. It asses the ability to stand on one leg
and balance successfully for as long as you can. After being adequately warmed up the person will then
remove their shoes and stand on the beam. While balancing on the preferred leg, the free leg is bent and
the foot of your leg is held close to your buttocks. When the instructor lets go or the person lifts their leg
and are in position the timer starts. Each time the person loses balance start the timer again. Count the
number of falls in 60 seconds of balancing, if the number of falls is 15 or greater in the first 30 seconds
the test score is automatically 0.

Testing Speed
 Speed Test
The purpose of this test is to determine the speed of the person. The test involves running one sprint over
a set distance while measuring time. After a warm up, the test is conducted between a certain distance
ranging from 10 meters to 50 meters. For speed I will be using a shorter distance since I want to measure
speed and not endurance. The starting position is the same starting on the line with one hand behind, and
no rocking the body. Make sure that the floor is dry or there is grip on the ground to maximize accuracy.

Testing Agility
My goal by the end of our training is to improve my players overall fitness which will benefit their health
as well. I will increase the weights they can lift, how long they can lift it for, as well as how long they can
exercise for. With this I will also improve how fast they move, run and turn, and how controlled they can
keep their body while doing this.
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