components of fitness

 Health Related Fitness Components​

cardiovascular endurance

muscular endurance

flexibillity

muscular strength

body composition

skill related fitness components

agility

balance

co-ordination

reaction time

power

speed

cardiovascular fitness

The efficiency of the cardiovascular system in getting oxygen to the working muscles over a long period of time​

muscular strength

Your ability to exert force, for example lifting a weight​

muscular endurance

Your ability to use voluntary muscles repeatedly without getting tired ​

body composition

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

Agility

The ability to change the body quickly and controlled​

warm up

• A warm up consists of a pulse raiser, stretching and sport specific drills​

• A pulse raiser increases the heart rate and speeds up oxygen delivery​

• Stretching muscles and soft tissues increases their elasticity and range of motion ​

• Drills should be sport specific and relate to the main session​

cool down

• The purpose of a cool down is to gradually return the body to its resting levels and should consist of:​

• Light exercise - slow jogging working at a lower intensity​

• Stretching - stretch the muscles you have used I the main activity​

what is SPORRTI

• Specificity ​

• Progressive Overload ​

• Over Training ​

• Reversibility ​

• Rest and Recovery ​

• Training Thresholds ​

• Individual Needs ​

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specificity

• Specificity - means matching the training to the requirements of the sport or position​

progressive overlaod

gradually increasing the intensity of training to gain fitness without risking injury​

reversibillity

if training stops or is significantly reduced or injury prevents training from taking place, then training effects are reversed​

training threshold

allow safe levels of training that are still effective enough to cause adaptations​

individual needs

the needs of a sports performer are varied, and need to be taken into account when creating an exercise programme​

methods of training

• Continuous ​

• Fartlek ​

• Circuit ​

• Interval ​

• Plyometrics ​

• Weight/resistance​

concussion

• Is a mild head/brain injury that occurs due to a blow to the head​

• Common injury mainly in contact sports:​

• Rugby/American football – clash of heads or head​

• Cycling – falling off the bike and banging the head on the ground​

• Symptoms:​

• Confusion​

• Dizziness​

• Unconscious ​

• Nausea/vomiting​

• Headaches​

• Memory loss ​

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dislocation

• Is when a bone at a joint comes out of place​

• They often occur due to a fall or hit to the area​

• Symptoms:​

• Pain​

• Misshapen joint​

• Swelling​

sprain

• Is an injury at the joint where the ligament is damaged​

• One of the most common injuries in sports​

• Symptoms:​

• Pain​

• Bruising​

• Swelling ​

torn cartilage

• The role of the cartilage is to cushion the end of bones​

• Torn cartilage is when small tears appear in the cartilage​

• It is a common type of injury in many sports​

• Symptoms:​

• Pain​

• Swelling​

• Stiffness at the joint/restricted movement​

soft tissue

• Strain – a stretch or tear in the muscle due to over stretching​

• Tennis Elbow – an injury where the tendons are inflamed, due to poor technique or overuse. Pain is felt on the outside of the elbow​

• Golfer’s Elbow – an injury where the tendons are inflamed, due to poor technique or overuse. Pain is felt on the inside of the elbow​

• Abrasions – minor injuries to the skin such as a cut or graze​

fractures

• A fracture is the correct term for a broken bone​

• A bone breaks when the force on the bone is stronger than the bone itself​

• There are 4 types of fracture:​

• Simple (closed) – the bone breaks but doesn’t pierce through the skin ​

• Compound (open) – the bone breaks and causes the skin to break too​

• Stress – where a small crack forms in the bone due to overuse​

• Greenstick – the bone bends on one side and breaks on the other​

preventing injuries

• Adherence to Principles Of Training. ​

• Following the rules. ​

• Using appropriate protective clothing/equipment. ​

• Risk assessment – Check equipment and facilities.​

performance enhancing drugs

• Anabolic steroids​

• Beta blockers​

• Diuretics​

• Narcotic analgesics​

• Stimulants​

• Peptide Hormones (erythropoietin/EPO) ​

• Growth Hormones ​

• Blood Doping ​

anabolic steroids

• Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth.​

anabolic steriod side effectcs

• Deepening of voice and growth of facial hair​

• Increased risk of heart attacks and strokes​

• High blood pressure​

• Liver disease​

• Increased risk of muscle injury​

• Infertility in women​

• Death​

beta blokers

Drugs that are used to control the heart rate and have a calming and relaxing effect

beta blockers side effects

• Nausea and diarrhoea​

• Tiredness​

• Depression​

diuretics

• Drugs that elevate the rate of urine production​

• This can help performers who need to lose weight, such as boxers and jockeys​

diuretics side effects

• Dizziness and nausea​

• Muscle cramps​

• Kidney failure​

• dehydration

Narcotic Analgesics​

• Drugs that can be used to relieve pain​

• These are used more commonly in combat sports as well as used to return to sport more quickly after injury​

Narcotic Analgesics– Side Effects​

• Loss of concentration​

• Loss of balance​

• Loss of coordination​

• Emotional effects, including hallucinations​

Stimulants​

• They increase alertness by stimulating the CNS and help overcome tiredness as well as increasing aggression levels.​

stimulants side effects

• Insomnia​

• Irritability​

• Irregular heart beat​

• Increased heart rate ​

• High blood pressure​

• Addiction​

Peptide Hormones - EPO​

• they increase the number of red blood cells, allow the body to carry extra oxygen​

• Beneficial to endurance athletes​

EPO – Side Effects​

• Increased thickness of the blood​

• Blood clots​

• Stokes​

• Deep vein thrombosis​

• Increased risk of heart attack​

Peptide Hormones - HGH​

• Human growth hormones (HGH) increase muscle development, which helps increase muscle mass and strength.​

HGH – Side Effects​

• Arteritis​

• Heart failure​

• Abnormal growth in feet and hands​

• diabetes​

Blood Doping ​

• This involves removing blood and then re-transfusing it a few weeks later after the lost red blood cells have been replaced. This is down so there is an increase in red blood cells and therefore oxygen carrying capacity.​

Blood Doping – Side Effects​

• Infection from equipment leading to blood poisoning​

• Increased viscosity of blood due to the increased red blood cells​

• Deep vein thrombosis due to blood clots​

• Stroke due to blood clots​

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