Physical Fitness

Student Name:
Teacher & Class: ________________

In this module, students will examine the components of fitness, the FITT principle and
training principles that enhance an athlete’s performance. Students will analyse ways of
developing and measuring physical fitness.
 definitions
Aerobic
Physical activity that increases the heart rate.

Anaerobic
Short, fast and high-intensity exercises that don't make
your body use oxygen.

Balance
The ability to maintain an upright posture while in a stationary
position or while moving.

BMI
Body composition is the ratio of body fat to lean body
mass.

Cardiovascular

Is how well your body takes in oxygen and delivers it to

your muscles and organs during periods of exercise.
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 Cool down
Cool down exercise focus more on slower pace and reduced
intensity to allow your body to return to normal after a
workout.

Flexibility
Is the ability to move a body part through a full range of
motion at a joint.

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Myth

Overload
Increase the time, speed, distance or frequency.

Physical fitness
The ability of your body systems to work together efficiently to
perform activities of daily living.

Program

Skill

A skill is the learned ability to act with determined results with

good execution.

Strength
Strength is the amount of force a muscle can exert against a
resistance.

Warm up
A short activity or exercise before doing a more intensive
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exercise.

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 words I JUST LEARNT
As you discover new words in this unit of work, add them into the word bank below.

Word Meaning
CARDIORESPIRATORY FITNESS How the circulatory system works to supply oxygen to working
muscles during exercise.

MUSCULAR STRENGTH Muscular strength refers to the maximum amount of force a

muscle can produce in a single contraction.

MUSCULAR ENDURANCE Muscular endurance refers to the ability of a muscle to continue

contractions for an extended period of time.

BODY COMPOSITION Body composition refers to the ratio of body fat to lean body
mass.

AGILITY Agility is the ability of the body to change direction quickly and
effectively.
 physical fitness
Write your own definition of physical fitness below:
Physical fitness is how your body allows you do to everyday activities.

Write down the definition of physical fitness from your teacher:

Is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.

What are some benefits of being physically fit?

It helps prevent heart disease, increases resistance to fatigue, control of body fat, increases stamina, improved
mood and reduction of depression and anxiety and reduction of sport injuries.

Tick the box that applies to the activity below:

I enjoy this I don’t enjoy I would like to I don’t want to

this try this try this
Yoga √
Oztag √
Netball √
Basketball √
Tennis √
Soccer √
Golf √
Swimming √
Dance √
Parkour √
Bowling √
Bushwalking √
Kayaking √
 The breakdown
Physical fitness can be referred to by either health-related or skill-related
components of fitness. These impact on the ability to perform physical
activity on a regular basis.

Health-related physical fitness describes how the body produces energy to do

everyday activities, including cardiovascular fitness, strength, muscular
endurance, flexibility and body composition.

Skill-related physical fitness describes the abilities to help people learn skills,
like agility, balance, coordination, power, reaction time and speed.

There are five components of health-related physical fitness:

 Cardiovascular fitness: is sometimes referred to as aerobic fitness and is
the ability of how the body pumps oxygen around your body during
prolonged periods of exercise.

 Strength: is the maximum amount of force a muscle can do in a single

contraction.
 Muscular endurance: is the ability of a muscle to continue contractions for
an extended period of time without fatigue.
.
 Flexibility: is the ability to move your body part through a full range of motion at
a joint
.
 Body composition: is a measure of the proportionate relationship of body
tissues, including body mass. In terms of fitness, it refers to the
percentage of body weight that is made up of body fat.

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 There are six components of skill-related physical fitness:
 Agility: is the ability to change direction quickly and effectively while under
control.
 Balance: is the ability to maintain an upright posture while in a stationary
position or while moving.
 Coordination: is the ability is the integration of hand and/or foot movements
with the input of the senses.
 Power: is the ability to do strength work at an explosive pace (amount of work
performed per unit of time).
 Reaction time: is the how quickly your respond to something.
.
 Speed: Speed is the ability to move quickly from one point to another

 APPLY IT: Think of the types of physical activity you participate in and list them in the empty
columns below. Place a cross next to any components of fitness that your activity may use

Component Example: Activity 1: Activity 2: Activity 3: Activity 4:

of fitness Yoga Running Push ups Burpees Tennis
Cardiovascular X X
fitness
Strength ✗ X X
Muscular ✗ X X X X
endurance
Flexibility ✗
Body ✗ X X X X
composition
Agility X X X
Balance ✗
Coordination ✗ X X
Power X X X
Reaction time X
Speed X X

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 REFLECTION
Consider our last practical lesson.

1. List the top 5 components of physical fitness that were required to

participate well in this lesson, and explain why they were needed

2. Select 3 components of physical fitness and justify how they enhance

performance and safety

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 FITT Principle
The FITT principle is a guideline for physical fitness training. The elements of
the FITT principle are an acronym (each letter stands for a different element)

FREQUENCY- Frequency depends on your training goals; for example, strength

fitness training may only require two to three training sessions a week, while
cardiovascular fitness training requires three to five sessions per week.

INTENSITY- Intensity can be determined by measuring heart rate for

cardiovascular fitness, or the amount of weight lifted for strength training.

TIME- How long each session lasts for

TYPE- For example, running will improve cardiovascular fitness but will not
improve flexibility unless you incorporate stretching.

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 Exercise systems
Aerobic Exercise
Exercise requires energy. When we exercise aerobically our bodies use
carbohydrates and fat as fuel. This low to moderate level of exertion can
be sustained over long periods.

Types of aerobic exercise- running at a comfortable pace (you should be

able to talk without breathing too hard), swimming, and biking

How do we remember it? aerobic exercise, we can remember that this type of exercise
requires oxygen and that low to moderate exercise.

Anaerobic exercise
Oxygen is NOT present with anaerobic exercise. When we exercise
anaerobically, carbohydrate is used as fuel.

During anaerobic exercise your body builds up lactic acid, which causes
discomfort and fatigue at sustained levels. For this reason anaerobic
exercise or high intensity exercise happens in short bursts.

Types of anaerobic exercise- anaerobic exercise is very high intensity or at

your maximum level of exertion. E.g. sprinting and weight lifting

How do we remember it? since we remember that aerobic exercise requires oxygen,
the ‘an’ in front of the ‘aerobic’ suggests that we don’t need oxygen for these types of
exercises and that these are high intesity.

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 The Difference
For most people, low to moderate exercise or exertion is generally
aerobic. The simplest way to explain the difference between aerobic and
anaerobic exercise is through the prefix of anaerobic.

With aerobic exercise, oxygen is carried through your breath to the

muscles, giving them the energy needed to sustain the effort. Oxygen is

NOT present with anaerobic exercise

Compare the Pair

Consider the difference between a sprinter (anaerobic) and a marathoner
(aerobic).

A marathoner can sustain their energy for long periods of time. While a sprinter uses
more energy in a shorter amount of time at a higher intensity

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 types of training methods
aerobic
Continuous training
Continuous training involves the individual working at a steady pace,
continuously (without stopping) for an
extended period of time. Sessions
lasting at least 25-50mins are needed
for any benefits to
occur.

This type of training is particularly

beneficial for athletes who
participate in swimming, biking, like
marathon runs or jogging, where the
best strategy is to ensure constant
and consistent movement
throughout competition.

Fartlek training
Fartlek training consists
of constant exercise with
intermittent bursts of movements
every session. For example, an athlete running at then
every 3rd minute sprinting for 30 seconds. Or an athlete could run
through terrain with hills or slopes and attempting to consistently
maintain their pace throughout the session.

This type of training would be beneficial for any athletes who use
. An
example would be a soccer player who sprints for the ball, jogs back
onside and then defends by blocking the opposition.
Aerobic interval training
Aerobic interval training resembles the fartlek method, but
has replacing the high
intensity bursts. An athlete may be required to run 3 sides of a football
field within a certain number of minutes and then spends the 4th length
of the field in , with a specified time allocated for walking
and rest. Typically, when a coach uses this type of training they push
athletes to work at a higher intensity because they have the rest period
to recover. This type of training allows the athlete to both
their aerobic and anaerobic fitness.

Circuit training
When circuit training an athlete completes various exercises with
between each ‘station’. Each station has
a designated and once an individual has completed that area,
they move onto the next one. A station is usually completed with either a
or after a set number of reps.

This form of training is effective for athletes who need

in their training, due to their needs or boredom, whilst keeping their
up. Circuit training ensures that an athlete develops
their systems.

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types of training methods
anaerobic
Anaerobic interval training
This is a common form of anaerobic training. This method of exercise is
than aerobic interval training and the rest
periods are . So an athlete may work for 20 seconds
at 90% intensity, then rest for 1 minute. In this example the work to
rest ratio is 1:3; is 3x longer than the work time.

This type of training allows the athlete to test and develop their
energy system. This is especially beneficial
for athletes whose sport predominantly effects their
system as they can train their body to continue working while also
fighting .

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Designing training programs
There are principles of training that should be considered when
developing training programs.

Warm ups and Cool downs

Warm-ups and cool-downs should always be included at the
and end of a training session. The warm-up allows the athlete to be
and mentally prepared for their training session. It gets the
moving around the body; warms the body, which increases the
of the muscles, ligaments and tendons;
the heart rate; and decreases the risk of to the body.

The cool-down the heart rate; cools the body and decreases the risk
of injury to the body. It is important to include in the
warm- up and cool-down as this reduces muscle soreness and aids in
recovery of the muscles.

Progressive Overload
Progressive overload is used to improve and training
benefits. The body needs to be continually loaded beyond its
levels; for example, running for more time or lifting heavier weights. As the
body to the new load, the training program must be
to progressively provide more load.
Specificity
Specificity in training programs is to the exact of
the designated and to the individual of the athlete.
For example, a swimmer needs to spend most of their training in the pool.

Reversibility
Reversibility can occur when training stops or , and results in a
of fitness benefits. For example, if an athlete stops strength training
they will lost strength, and if an athlete excludes stretching they will lose
flexibility.

“If you don’t use it, you lose it”

Variety
Variety is important in training programs to avoid boredom and to maintain

Training Thresholds
Training thresholds must be to an athlete’s designated
sport. Training thresholds refer to the amount of required
to
in either the or
energy systems.

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 Linking programs to specific
components of fitness

Training programs need to develop of fitness

to a specific context. It is important to understand that different
sports require components of fitness. Training
need to be specific to a sport to ensure that the appropriate fitness
are being enhanced. activities, such as
swimming or running, mostly require cardiovascular
fitness and muscular . Similarly, a gymnast would focus on
balance and flexibility training more than speed, because their performance
requires these specific components of fitness.
Not being specific in training can be detrimental to performance.

Activity: Complete the table below, filling in the relevant information

Activity Energy Fitness Training Types of

system components principles training method

1500 Aerobic Cardiovascular Variety Continuous training

metre fitness Training
swim Muscular endurance threshold
Flexibility
Soccer

Long jump

Rugby
league
Netball

Surfing

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 YOUR TURN
You will be designing a training program for a sport of your choice, to develop
and improve a specific aspect of the athlete’s performance (e.g. muscular
endurance program for canoeing)
Complete all the details below and provide as much information as possible

1. Sport/activity:
2. Tick the physical fitness components that apply to your sport:
Health related components Skill related components
☐ Cardiovascular endurance ☐ Speed
☐ Strength ☐ Agility
☐ Muscular endurance ☐ Power
☐ Balance
☐ Flexibility ☐ Coordination
☐ Body composition ☐ Reaction time

3. Predominant exercise system used:

4. Training method/s used:

☐ Continuous training ☐ Fartlek training

☐ Aerobic interval training ☐ Circuit training
☐ Anaerobic interval training

5. Principles of training that need to be included:

☐ Warm up/cool down ☐ Progressive overload ☐ Specificity
☐ Reversibility ☐ Variety ☐ Training thresholds

6. Provide details of how the physical fitness components selected in Q.2

enhance safety in the chosen sport

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7. Explain how you will include the selected training methods in your
program and justify their importance in the training program

8. Draw a diagram of the training method:

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 9. Create a one-week training program for your athlete below. Make sure to
include rest periods and VARIETY
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday

A.M

P.M

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 PHYSICAL ACTIVITY VS PHYSICAL
FITNESS
Physical fitness is

Physical activity is

It also includes exercise for the purpose of improving and maintaining physical
fitness.

Sedentary behaviour is

Research over the past few years has shown that only about half of the
Australian population achieve the minimum level of physical activity
recommended in the National Physical Activity Guidelines for Australians.

1. Look at the following website.

http://www.health.gov.au/

a) What is the website?

b) What is the purpose of the website?

c) What kinds of information is presented on the website?

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 1. Research the physical activity guidelines for various age groups below

Use this section of the website to help you:

http://www.health.gov.au/internet/main/publishing.nsf/content/health-
pubhlth-strateg-phys-act-guidelines

Age group Physical activity Sedentary behaviour guidelines

guidelines
3-5 years 180 mins per day No more than 1 hour
5-12 years
12 - 17 years
18-64 years
65 years and over

2. Research current statistics on physical activity levels in young people (ages

5-25). Summarise some of your findings below:

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3. Have physical activity levels increased or decreased in young people?

4. Provide some reasons for this

It is now increasingly accepted that regular vigorous (intense, hard) physical

activity has many benefits for health and wellbeing, and there have been
government initiatives (program, plan) developed to encourage the
improvement of Australians’ health:
 Healthy Weight Guide website (healthyweight.health.gov.au/)
 Active Kids (https://sport.nsw.gov.au/sectordevelopment/activekids)

3. For one of the initiatives above, answer the following questions

1. What is the initiative? Describe its purpose

2. How does the initiative achieve its purpose?

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 3. Who does it target?

4. What are your thoughts on the initiative? Good/Bad/effective?

5. Predict what you think would happen if this initiative was successful

Extension activity:
4. Design your own initiative
You have been given the job of designing a program to encourage more young
people to be involved in physical activity. This program is taking place through
schools and during school time
Make sure you include
 Information about the program, its purpose and how it will achieve its
purpose
 A poster to advertise the program

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LET’S BE CRITICAL, CRITICAL!

Many products and strategies are promoted as being rapid

and effective in the development of physical fitness,
increasing strength or losing weight. It is important to
remember that no matter what advertisers promote,
there is no quick fix. You do not need to buy special equipment, pills
or potions to be fit and healthy.

Being a critical health consumer means to analyse the information

presented to us and determine whether it is reliable or not. We should
not take all information as truthful.

Complete the table below for signs to look for when determining
whether information on health and nutrition is reliable or unreliable.

Reliable Unreliable

What are some examples of products or programs you have seen

advertised that belong in the ‘unreliable’ category? (e.g. think rapid weight
loss, diet programs)

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 research
Research a product that claims rapid weight loss or promotes the
development of physical fitness.

Product/program:

Where did you hear about this product:

Has this product been advertised anywhere? If so, where?

Explain how this product/program works:

What does this product achieve? (i.e. what does it aim to do)

Who endorses (promotes) this product?

What features make this products claims unreliable?

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 Recognising myths and fallacies
The fitness industry is a multi-million dollar industry. The marketplace
is crowded with health clubs, personal trainers, supplements, quick fix
solutions, sports drinks and misinformation. The fitness industry uses a
range of marketing ploys to encourage using or buying their product.
Circle true or false for the below statements
No pain, no gain T/F

Fasting before exercise burns more fat T/F

Nuscle turns to fat when you stop T/F

exercising
Sweating helps weight loss T/F

Running is bad for your knees T/F

Increased strength will increase power and T/F

speed
Sports drinks are better than water T/F

The elderly, pregnant women, and those T/F

with medical conditions should not exercise
 Barriers to Physical Activity
Physical fitness requires regular training and the application of the
principles we have discussed. Although many people claim they cannot
afford to exercise or go to the gym, physical fitness does not need to be
costly. There are many exercises you can do with minimal equipment
and space.
Barrier = something stopping or preventing access

Barriers to regular physical

activity

What are some ways you could stay fit in the local environment for
free?
28
 overcoming Barriers to
physical activity
Participating in regular physical activity has many health benefits, including
improving sleep, reducing stress and reducing lifestyle diseases such as
diabetes and cardiovascular disease.
One of the main barriers to participating in physical activity is cost and access
to facilities.
We will take a tour of the local oval and see how we can use the natural
environment for physical activity without having to pay!

Area/space Can be used for …

 PREVENTING INJURIES
All sports injuries fall into two categories:
 injuries. Caused by a sudden stress on the body. For example, a
violent collision during football. Such injuries are common in contact sports like
rugby and football
 injuries. These injuries develop through overuse. Tennis players may
suffer from tennis elbow and runners from an inflamed Achilles tendon. Overuse
injuries can be brought on by heavy training programmes, insufficient rest between
events, poor technique, or badly designed footwear or equipment.

By following these ten rules, you can prevent injury to yourself and others

1.
The best way to prevent injury is to be fit for your sport. If you are feeling ill, weak or in pain you should
not take part in an event. If you do get injured, make sure you are fully recovered before you compete
again.

2.
A good coach with recognised qualifications is needed to prevent poor technique and long-term injury
that could otherwise be caused.

3.
Choose a team which matches your physique and your level of skill. It would be dangerous for a fifteen-
year-old rugby player to play scrum half with a senior team.

4.
Rules were developed to protect players as well as to test skills. In football, you may not slide into
tackles with studs up.

5.
If your sport requires protective gear such as mouth guards or shin guards, make sure you wear it. If you
have long hair, tie it back. Do not wear a watch or jewellery that could catch in equipment or clothing.

6.
E.g. make sure that rugby boots have no loose studs, or gymnastics mats are in good condition.

7.
If you lift equipment the wrong way, you may find yourself injured before you even start

8.
E.g. broken glass on pitches, wet patches on floors, or rakes left lying in long jump pits. The weather can
also be a hazard.

9.
Many injuries such as sprains and pulled muscles can be avoided by warming up correctly

10.
The cool-down helps prevent stiffness and soreness.
Physical Fitness Measurement

Purposes of fitness
testing

What fitness tests can you think of, and what component of fitness
do they test?

Fitness test Component of fitness

Sit and reach test Flexibility
MEASUREMENT AND
EVALUATION
When people talk about fitness testing they are commonly referring to
tests for health-related fitness. It is these health related components
that are important for everyone to develop and maintain for their own
personal health.
There are benefits to fitness testing, as well as disadvantages. List
some below

Advantages Disadvantages

When conducting fitness tests, it is important that we do not compare

ourselves to others. There are a range of reasons why people will have
different fitness test results. What we should aim to do is challenge
ourselves to improve our own scores.

Things that affect

the accuracy of
fitness testing

Uses of fitness testing

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 Jobs
that
requi
re a
high
level
of
fitne
ss

33
Positive and Negative effects of fitness
measurements at school
1. What experience have you had with fitness testing? (i.e. never been
tested, only tested at school, tested at sports club)

2. How did it make you feel?

3. What are the positive aspects of fitness testing for young people?

4. What are the negative aspects of fitness testing for young people?

5. How does fitness testing affect young people’s participation in physical

activity and sport?

6. Do you think that fitness testing is necessary at school? Explain your

answer

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 alarm
and answering questions
When answering questions, both in class and in an exam, pay attention to the
verb used in the question. Is it an explain question? Or an identify, analyse or
justify question? This gives you a hint as to how much information you need
to provide in your answer.
Moving up the scale from identify to evaluate will require more detail that
needs to be built upon.

Keep your answer to the point, while addressing the question. Do not
rephrase the same information over and over again- this will not earn you
more marks!

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NOTES

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