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Chapter 1 – The development of active leisure and recreation
Requirements for participation
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Fitness = A basic level of physical fitness components which facilitate a good level of
health
Ability = Do you feel confident? Knowledge of rules?
Resources = Physical equipment, sufficient people, money
Time = Western disease (lack of time)

Obstacles:
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Lack of fitness
Experience
Time
Money

Leisure:a period of time spend out of work and essential domestic activity
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The experience is a state of mind
It must be entered into voluntarily
It must be intrinsically motivating of its own merit

Recreation:The use of time in a manner designed for therapeutic refreshment of one’s body or mind
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Recreation is active for the participant but in a refreshment and diverting manner

Grass roots: Refers to a sport played at the lowest organised level
A variety of activities are promoted by governments and health bodies
Obstaclesare targeted by programmes that promote mass participation which seek to break down
these constraints and to encourage people to take part in sport
...

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Can also be activated in milder situations, taking a penalty, taking an exam (can be
beneficial)

Sometimes it builds up over time with low level stressors
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Can result in a negative effect

The nervous system senses a build-up of stress so it continues to pump out extra stress
hormones
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The can weaken the body’s immune system
Can cause mood swings, sleep deprivation, depression, increased blood pressure and
elevated heart rate

Bad stress:
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Problems sleeping
Drinking too much, smoking, overeating or doing drugs
Allergic reactions, such as eczema or asthma
Irritability and moodiness
A feeling of being constantly pressured, hassled and hurried
Sadness or depression
Anxiety or panic attack
Physical symptoms such as stomach problems, headaches or even chest pains

Chapter 2 – Healthy lifestyle
Health – A complete state of physical and mental well-being and not merely the absence of disease
or infirmity (life related)
Fitness – The ability to meet the demands of the environment without under fatigue(sport related)
 The similarities of the two are that they meet the demands of one environment
In the case of health the environment is your personal lifestyle
-

Are you able to function efficiently and effectively within your environment?

The environment in which we associate fitness in sport
-

As each sport, and even positions and roles within the same sport, can differ so greatly
then your environment becomes very specific

The reference to ´Without under fatigue´ refers to the ability to perform within the sport to
your ability or skill level for the entire duration of the event
-

If your skill level drops of as a result of fatigue then you would not be classed as fit for
the sport

Aerobic: with oxygen
Anaerobic: without oxygen
VO2 Max: The maximum amount of oxygen that can be taken in, and used, per kg of body weight
Within the world of sports, fitness is achieved as a result of maximising one or more fitness
components as determined by the nature of the sport
In summary, health is life related while fitness is sport related
Exercise:
Exercise is defined as ´a physical activity that produces a positive physiological adaption´
-

The pressure of any hypokinetic disorders or diseases classifies the sufferer as being in
poor health
...

It is possible to have health without fitness or fitness without health?
o
o

Basic levels of good quality and regular exercise , good balanced diet, regular quality
sleep, avoidance of social drugs (you would be healthy without being fit)
You can be fit without being healthy
 A sprinter who smokes
 A sumo wrestler who is grossly over fat to the part of being clinically obese



A athlete who take rhEpo or blood dopes in order to work for longer

rhEpo:The hormone (erythroprotein) that stimulates red blood cell production
-

Regular exercise has been, and continues to be, used as one of the main weapons to
fight deteriorating health

Pshycological benefits of fat loss:
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Increased drive
Increased motivation
Increased confidence

- Increased ability to deal with stress
- Increased ability to concentrate and for longer periods
- A general feeling of mental well-being

Exercise within the context of fitness is usually targeting:
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Improved fitness components

- Weight loss

Health targets:
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Weight management
- Improved range of movement
Improved cardiovascular or cardiorespiratory efficiency and functioning

Rate of fat loss:
The rate of fat loss should be steady and slow, 1-2 pounds per week is considered healthy
...
Low BMR = usually fat

Coronary heart disease:



Firstly, the fat deposits, in the form of plaques, will begin to reduce the available diameter of
the blood vessel
Secondly, the attachment of these fatty plaques will reduce the elasticity of the blood
vessels

The consequences of these developments are:



Heart rate increases, the hart has to work harder in order to push the same amount of
blood through a small area
There will be an increase in blood pressure within the artery
...

Strength:Many different forms:








Absolute Strength: Maximum force that can be exerted regardless of body weight and size
...
(A 10,000m runner would require aerobic endurance in order to run at the highest
possible intensity for as long as possible during the race
...
Its the ability of the body to deliver oxygen to working muscles and
remove waste for an extended period of time
...


Flexibility:
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Is defined as the range of movement available at a joint
...

Two people at the same height and same body weight may look completely different
from each other as they have a different body composition
Sheldon (1940), a tool for predicting psycologicalbehavior
...
They
have long and thin muscles
...
(High jump)
Mesomorphic Body Type: Charaterised by a high rate of muscle growth and higher
proportion of muscular tissue
...
(100m Sprint)
Endomorphic Body Type: Characterised by an increased amount of fat storage, due to a
larger number of fat cells than average
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(Sumo Wrestling)
- No one will be 100% one form of somatotype as there are percentages of all 3 presented
in each of us
...
)

Components of skill fitness:
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Co-ordination
Balance
Agility
Reaction Time
Power

Co-ordination: Ability of the body to link movements together, either with other movements or in
relation to an external object such as an opponent or a ball
Balance:(Static or Dynamic) is a measure of the ability to control the position of the body, either in a
fixed position (Static) or moving and changing position (Dynamic)
Agility:Is defined as changing position quickly and with control
Reaction Time: Time taken from the presentation of the stimulus to the execution of the necessary
subsequent action
Power: We must not always assume that power is a maximum effort
...

Rugby requires all the components of fitness!
Methods of fitness training:
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Aerobic/Anaerobic
Continuous
Interval
Power
Circuit
Weight/Resistance
Stretching

- Speed
- Fartlek
- Cross
- Core Stability
- Plyometric
- SAQ (Speed,Agility,Quickness)

Aerobic/Anaerobic:Involves training that uses specifically or mainly supplied either aerobically or
anaerobically
...


Repetitions and sets:One complete range of movement of an exercise, from beginning to the end
and back to the beginning again, is a repetition (Rep)
...

 Adenosine triphosphate (ATP)is a high-energy phosphate compound in which three
molecules of phosphate are linked to one molecule of adenosine by an energy-rich bond
...
Compound found in the cytoplasm of
muscle cells
...


Long Interval training:Use both aerobic and anaerobic energy pathways
...

Sprint Interval Training:Specifically designed to stress the ATP-PC system, improving its capacity and
increasing the muscle stores of ATP and PC
...

Fast Interval Training:Develop anaerobic endurance therefore stress the lactic acid system
...
This training is of particular importance to 400m runners and sprint swimmers
...
Any endurance based events benefits from this kind of training
...


Alactacid source:A phosphocreatine source in muscle and nerve tissue of high-energy phosphate
bonds
Continuous Training: The intensity is continuous or constant and associated with long
distance/duration activity
...

-

This type of training uses large muscle groups of the body over a long period of time and is
associated with weight and fat loss
...
The intensity of such exercise should be
at approximately 60 to 80 per cent of HRmax, as outlined in the Karnoven Principle, so the
body is not experiencing too much discomfort while exercising
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Football match 45:15
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Interval training is frequently associated with aerobic activities only
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Recovery Time
Muscle phosphocreatine restored
10
10%
30
50%
60
75%
90
87%
120
93%
150
97%
180
99%
210
101%
240
102%
Approximate recovery rates for phosphocreatine

Power Training: Muscular power is determined by how long it takes for strength to be converted
into speed
...

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Power is determined by the force exerted by the muscle (strength) and the speed at which
the muscle shortens: Power = force x velocity



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