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HEALTHY ACTIVE LIFESTYLE
Healthy, active lifestyle:
a lifestyle which contributes positively to physical, mental and social wellbeing, and
includes regular exercise and physical activity.
Exercise:
a form of physical activity which maintains or improves healthy and/or physical fitness
Health:
a state of complete mental, physical and social wellbeing and not merely the absence
of disease or infirmity.
Fitness:
ability to meet the demands of the environment
Performance:
how well a task is completed…read more

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THE FIVE COMPONENTS OF HEALTH-RELATED EXERCISE
Cardiovascular fitness:
the ability to exercise the entire body for long periods of time.
Muscular strength:
the amount of force a muscle can exert against a resistance.
Muscular endurance:
the ability to use the voluntary muscles many times without getting tired.
Flexibility:
the range of movement possible at a joint.
Body composition:
the percentage of body weight that is fat, muscle and bone.…read more

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THE SIX COMPONENTS OF SKILL-RELATED FITNESS
Agility:
the ability to change the position of the body quickly and control the movement of the whole
body
Balance:
the ability to retain the centre of mass (gravity) of the body above the bass of support with
reference to static (stationary), or dynamic (changing) conditions of movement, shape and
orientation
Coordination:
the ability to use two or more body parts together
Power:
the abiltiy to undertake strength performances quickly. Power = strength x speed
Reaction time:
the time between the presentation of a stimulus and the onset of movement
Speed:
the differential rate at which an individual is able to perform a movement or cover a distance
in a period of time…read more

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THE EXERCISE SESSION
A training session, match or competition should always be split into three sections which
are performed in the same logical order:
- warm up
(essential to:
-prevent injury
- improve performance
- practice skills before the event/match/game
- prepare psychologically for the event
Three parts to the warm up:
1. Cardiovascular warm-up
2. Stretching
3. Specific Skills practice
- main activity
- cool-down
cooling down is important as it disperses lactic acid - a poison -produced during exercise
which helps to prevent stiffness and soreness in the muscles…read more

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HEALTH RELATED EXERCISE FITNESS SKILL-RELATED FITNESS TESTS
TESTS Illinois agility run
(agility)
Cooper's / treadmill 12-minute run test: Standing stork test
(cardiovascular fitness + muscular (balance)
endurance) Sergeant jump test
Hand grip strength test: (leg power)
(muscular strength) Standing board jump
Sit and reach flexibilty test: (power)
(flexibility) Ruler drop test
Havard step test: (reaction time)
(cardiovascular fitness + muscular 30-metre sprint
endurance) (speed)
Three ball juggle
(coordination)…read more

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