Lesson video

Hi there.

Welcome to your lesson.

Today's lesson is on cardiovascular endurance, muscular endurance, power, and speed, and make up some of the components of fitness that you need to know for your GCSEPE.

My name's Ms. Hacking, and I'm really looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can all define cardiovascular endurance, muscular endurance, power, and speed, and consider appropriate fitness tests for each.

Our key words today include cardiovascular endurance, which is the ability of the heart and lungs to supply oxygen to working muscles, and it's also known as aerobic power.

Muscular endurance, which is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue, and the ability of muscles to contract over a period of time.

So anything with endurance we know means over a period of time, a longer period of time.

Power is a product of strength and speed.

Explosive strength or anaerobic power is sometimes how it is known.

And speed is a maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

It's not just about running fast, it's about moving different parts of your body.

So even moving your arms fast would require good speed.

Our lesson today is split into four parts.

In the first part, we're going to look at cardiovascular endurance and the fitness tests used to measure cardiovascular endurance.

In the second part, we are going to look at muscular endurance and the different fitness tests associated with muscular endurance.

In the third part, we're going to look at power and the fitness test used to measure power.

And in the final part of today's lesson, we're going to look at speed and the fitness test used to measure speed.

Let's get started.

So as we've discussed from our keywords, cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.

I wonder if you can remember what it is sometimes known as.

Yeah, thanks, Sofia.

So, this can sometimes be called aerobic power.

Aerobic means oxygen is taken in, so oxygen is included.

So cardiovascular endurance can sometimes be known as aerobic power.

Sofia's asked us, "Can you think of any athletes that may benefit from having good cardiovascular endurance?" So being able to get oxygen into the body and a heart and lungs to work for a long period of time.

You may have thought about some of these examples.

A marathon runner would require good cardiovascular endurance so they could get oxygen into their body so that it can be used by their working muscles so their working muscles don't get tired, especially if they're running for three, four, five, six hours, which is how long it can take some people to complete a marathon.

A cyclist that is covering a long distance or is cycling up in the hills would also require good cardiovascular endurance.

Similarly to a marathon runner, they would be cycling for a long period of time, and their legs, particularly, their muscles in their legs would particularly need the oxygen from their cardiovascular system to be brought into their body so that the muscles in their legs would not fatigue.

And also games players, such as rugby players, would also require good cardiovascular endurance.

If we think about a match of rugby that lasts 80 minutes, that's a long time for our muscles and our cardiovascular system to be working.

So the cardiovascular systems need to be successfully bringing in oxygen to our body and delivering it to the working muscles so that we're able to keep going throughout that whole rugby match without fatigue.

So basically any exercise where the heart and lungs are working for a sustained time, which is more than 20 minutes, would require good cardiovascular endurance.

Okay, let's have a go to check.

What is the correct definition of cardiovascular endurance? Is it A, the ability of a muscle or muscle groups to undergo repeated contractions, avoiding fatigue? Is it B, the ability of the heart and lungs to supply oxygen to the working muscles? Is it C the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time? Or is it D, the ability to overcome a resistance? Yep, well done if you said B.

The cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.

We know that A is muscular endurance, C is speed, and D is strength.

So well done if you identified those correctly.

Sofia said, "I think I have good cardiovascular endurance, but how could I test it to prove this?" So there is a fitness test called the multi-stage fitness test that can help us measure our cardiovascular endurance to know where we stand in terms of cardiovascular endurance being a strength or one of our weaknesses.

So in order to complete the multi-stage fitness test used to measure cardiovascular endurance, we need to follow a protocol.

A protocol is basically a list or a set routine of how we would do something, how we would take part in something.

So the first thing we would need to do is warm up thoroughly before taking part in the multi-stage fitness test.

And this is to stop any injuries from occurring while taking part in the test, but also to make sure our body is ready and we're able to perform as best as we can.

The second thing we need to do is we will run 20-meter shuttles in time with the beep.

So if you're doing this at school, perhaps your teacher would have the app or a CD that would beep at the correct time.

The intervals between beeps reduce at the end of each level.

So in level one it starts quite slow, and you'll probably be able to walk between the 20 metre cones, but as the levels increase, the speeds get faster.

So, therefore, you have to work through each level without stopping.

If you fail to complete two consecutive shuttles in a time with a beep, you must withdraw, and then that is where you would take your score of the multi-stage fitness test.

So for example, if you got to level 7.

2, that might be your score before you had to withdraw.

The longer you can last in the multi-stage fitness test, the better your cardiovascular endurance is.

You would record your results and compare to normative data to decide what level your cardiovascular endurance is.

Okay, let's have a go to check.

How can you measure cardiovascular endurance? Is it A, the multi-stage fitness test? Is it B, the 30-meter sprint test? Or is it C, the Illinois agility test? That's right, it's A.

The multi-stage fitness test measures cardiovascular endurance.

Well done, if you got that right.

Okay, now it's your turn for a task.

For the first part of the task, I'd like you to define cardiovascular endurance.

For the second part of the task, I'd like you to explain why an athlete of your choice would benefit from good cardiovascular endurance.

And for the third part of the task, I'd like you to describe the protocol of one fitness test that measures cardiovascular endurance.

You may wish to pause the video now to give yourself time to complete the task.

Okay, so for the first part of the task, you are asked to define cardiovascular endurance, and I'm hoping that you've remembered that cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.

Well done, if you got that correct.

For the second part of the task, you were asked to explain why an athlete of your choice would benefit from good cardiovascular endurance.

Now, you could have picked any athlete.

You may have talked about something similar to me.

So I've included two here.

You could have said a marathon runner would benefit from good cardiovascular endurance so their hearts and lungs are able to continuously get oxygen around the body to the working muscles so they do not fatigue.

Or you might have talked about a games player such as a footballer.

A footballer would also need good cardiovascular endurance so that their lungs and heart can supply the body with oxygen for the full 90 minutes.

I really like how that answer was specific to football and included the length of time that footballers have to play a match for.

Well done, if you put something along those lines.

For the final part of the task, you are asked to describe the protocol of one fitness test that measures cardiovascular endurance.

Now, I'm hoping that you talked about the multi-stage fitness test.

For the protocol, you would need to have mentioned that the person would need to have warmed up thoroughly before taking part in the fitness test.

They would run 20 metre shuttles in time with a beep.

Intervals between the beep reduce at the end of each level.

And if the person failed to complete two consecutive shuttles in a time with a beep, they would withdraw and record the results of what it was when they withdrew.

They could then compare to normative data.

So well done, if you describe the protocol of the multi-stage fitness test correctly.

Okay, for the second part of the lesson, we're going to move on and talk about muscular endurance and the fitness test that measures muscular endurance.

So muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

It is also the ability of a muscle or group of muscles to repeatedly contract over a period of time.

So by using our muscles over and over and over again, we are using muscular endurance.

And without our muscles getting tired, it shows that we have good muscular endurance.

So by being able to contract them repeatedly without fatigue shows that we have good muscular endurance.

Now, Jun's also mentioned that muscular endurance can also be known as dynamic strength, strength on the move.

And Jun's now asked us again if we can think of any athletes that may benefit from having good muscular endurance? Can you think of any where people would have to repeatedly contract their muscles over and over again for quite a long period of time? You may have thought about a rower.

So a rower completing a race would have to constantly be contracting and relaxing their muscles in order to complete the full race without their muscles tiring.

They would definitely need good muscular endurance.

Again, a footballer would need good muscular endurance to kick, and run, and move around the football pitch for the full 90 minutes.

A rugby player would need good muscular endurance because they have got to tackle, and pass, and run, and kick for the full 80 minutes.

So they would need their muscles to keep working over and over again.

So basically any exercise where the muscles need to work for a long period of time requires muscular endurance, any exercise that lasts more than 20 minutes.

Sofia and Jun are having a conversation.

Who do you think is correct? 'Cause Sofia said, "Wait, rugby's an example of a sport that needs cardiovascular endurance!" But Jun said, "No, rugby is a sport that needs muscular endurance." Who is correct? I hope you thought that both of them are correct.

Most sports require a number of different components of fitness to be successful.

So often sports have at least one, two, three, maybe even more components of fitness that they need in order to be successful at that sport.

Okay, let's have a go to question.

True or false? Having good muscular endurance means your muscles are less likely to get tired.

Yeah, that's true.

Can you tell me why? Yeah, so muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue.

So the better the muscular endurance, the less likely they're going to be fatigued or get tired.

So well done if you mention something along those lines.

So Jun has said, "My muscles often feel tired.

How can I test to see how good my muscular endurance is?" Well, the test that measures muscular endurance is called the sit-up bleep test.

So the sit-up bleep test is used to measure muscular endurance, and the protocol is as follows.

As always, you would warm up thoroughly to avoid injuries and to give yourself the best chance to score highly on the test.

You would lie on the mat with your knees bent and your partner holding your feet on the floor.

The performer would sit up in time with the first bleep and down with the following bleep.

When the performer cannot stay in time with the bleeps, they stop.

Similarly to the multi-stage fitness test, the bleeps will get faster.

When the performer will stop, they withdraw and they write down their level and score and can compare it to normative data to assess their muscular endurance and their muscular endurance, particularly, of their abdominals.

Okay, let's have a go at a question.

Which fitness test measures muscular endurance? Is it A, sit-up bleep test? Is it B, the press-up test.

Or is it C, the multi-stage fitness test? That's right, it's A, the sit-up bleep test.

Well done, if you got that correct.

Okay, now it's your turn to have a go at a task.

For the first part of the task, I'd like you to define muscular endurance.

For the second part of the task, I'd like you to describe how muscular endurance is measured.

And for the final part of the task, I'd like you to justify the importance of muscular endurance for a long-distance road cyclist.

You may wish to pause a video now to give yourself time to complete the task.

Okay, so for first part of the task, you were asked to define muscular endurance.

I'm hoping that you remembered that muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

It is also the ability of a muscle or group muscles to repeatedly contract over a period of time.

Well done, if you remembered that correctly.

The second part of the task you were asked to describe how muscular insurance is measured, and I'm hoping that you remembered the fitness test for muscular endurance is the sit-up bleep test.

Well done, if you got that right.

So the final part of this task, you are asked to justify the importance of muscular endurance for a cyclist.

So here you needed to say why muscular endurance was important for a cyclist and give reasons to back up, because it's a justify question, give reasons to back up why you've said that.

You might have said that a cyclist needs high level of muscular endurance in order to complete the race whilst maintaining technique, as a cyclist is constantly contracting their leg muscles, they would need excellent muscular endurance to continue to pedal without getting fatigue.

If they didn't have good muscular endurance, they would get tired quickly, slow down, or even stop, leading them to get a slower time and lose the race.

So that is why it's really important that a long distance cyclist would have good muscular endurance.

Well done, if you talked about any of those things.

Okay, moving on to the third part of today's lesson, we're going to look at power and the fitness test that measures power.

So power is also known as explosive strength.

And power is a product of strength and speed.

So we sometimes remember power with the equation, speed times strength.

And also Laura's mentioned that power can sometimes be referred to as anaerobic power as well.

So anaerobic power, explosive strength, and power are all names for power.

So many sports require power to support performance, and here are just a few examples.

In the first picture, we've got the high jumper.

They would, of course, need in incredible power to be able to jump as high as possible to get over the bar.

So it's really important for their performance in order for them to be successful.

A basketball player would need great levels of power, particularly when jumping for a rebound so that they can jump higher and quicker than their opponent so that they're more likely to get the ball from a rebound.

And a sprinter would need incredible power in order to push off at the start to get a really good start to improve their time and to have more chance at beating an opponent by getting a better start and having more powerful strides to run faster.

Okay, let's have a go at a check.

Can you identify the correct equation for power? Is it A, power is strength times speed? Is it B, power is speed times balance? Is it C, power is strength times flexibility? Or is it D, power is flexibility times balance? So well done, if you remembered that power is strength times speed.

So the fitness test that measures power is called the vertical jump test.

Okay, the vertical jump test is the fitness test that measures power and the protocol is as follows.

Of course, you would warm up thoroughly to avoid injury and to give yourself the best opportunity to score well in the test.

You would stand with your dominant side against the wall, and reach up as high as you can, and record this mark either with maybe a piece of chalk or someone would measure it for you, like in the diagram.

You would then jump as high as you can, reaching to touch the mark, to touch and mark the wall, again, with a piece of chalk or having someone watch where you touch the wall, you would then record the distance between your first mark and your second mark, and that would be the score that you would record and compare to normative data.

Okay, let's have a go at a check.

Can you identify which fitness test measures power? Is it A, the hand grip dynamometer test? Is it B, the 30-meter sprint test? Is it C, the vertical jump test? Or is it D, the multi-stage fitness test? Yeah, well done if you remembered it was the vertical jump test that measures power.

Okay, for this task, I would like you to complete the table, identifying the correct component of fitness, the definition of the component of fitness, a sporting example, and a fitness test that measures each of those components of fitness.

You may wish to pause a video now to give yourself time to complete the task.

So for the task you were asked to complete the table.

For the first row, you might have identified that the component of fitness was power and the definition of power is the ability to undertake strength performances quickly.

You might have even put the equation that power equals strength times speed.

A sporting example could have been a hockey player doing explosive movements, like rapid sprints or hard shots.

And the fitness test you use to measure power is a vertical jump test.

For the second row, you might have identified muscular endurance correctly.

Muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue and working your muscles over a period of time.

A sporting example that you might have included could have been a rower constantly contracting their muscles for the entire race, and the fitness test was given to you as the sit-up bleep test.

And for the final row you will have hopefully identified cardiovascular endurance as a component of fitness.

The definition was given to you as the ability of the heart and lungs to supply oxygen to the working muscles.

You may have used a sporting example like me, such as a footballer using their cardiorespiratory system for 90 minutes, and a fitness test that measures cardiovascular endurance is a multi-stage fitness test.

So well done if you've got all of those correct.

Okay, we we're now moving on to the final part of today's lesson.

We're going to look at speed and ways in which we measure speed.

So speed is a maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quickly as possible.

Speed is calculated by distance divided by time.

Sam has asked, "Can you think of any athletes that may benefit from having good speed?" You might have thought about some of these athletes because many sports require speed for success.

An obvious one for speed would be a sprinter.

So maybe a 100-meter, or 200-meter, or a 400-meter sprinter would require speed in order for them to win the race.

A hockey player would require speed because they would need to sprint for the ball quicker than their opponents, but they would also need to sometimes hit the ball quickly and move that arms quickly so that they're able to dribble or pass quicker than their opponent can make a tackle.

Also, a boxer would require speed, particularly in their arm so that they're able to hit their opponent quickly without their opponent reacting or being ready.

So it is not just needing speed in our legs and being able to run fast.

There's lots of different ways in which we need speed.

Sam's also confirmed this because they've said that, "Remember, speed doesn't just include running fast." And I've given you the example of a boxer, but I wonder if you can think of any other examples of an athlete needing speed.

Okay, let's have a go to check.

Can you identify how speed is calculated? Is it A, speed is distance times time? Is it B, speed is distance plus time? Is it C, speed is distance minus time? Or is it D, speed is distance divided by time? Well done, if you realised it was D, speed is distance divided by time.

Okay, so the 30-meter sprint test is a fitness test that measures speed, and the protocol for this test is as follows.

You would warm up thoroughly, which is really important in this test because you're going to be moving very quickly.

And without a warmup, you're more likely to get injured.

You would measure and mark out 30 metres straight with cones.

It's really important that this track that you are going to run the 30 metres on is straight and there's no walls at either end because you wouldn't want to slow down in case you would run in them.

That wouldn't test your speed fairly.

Your partner would call, "On your marks, get set, go," and this would start the stopwatch as soon as you cross that first cone line.

You would sprint 30 metres as fast as you can, and your partner would press stop when your torso crosses the finish line.

Now, Sam has asked, "How could this test be more reliable?" So you can make this fitness test more reliable by using timing gates instead of stopwatches.

So timing gates would automatically track as you went through them to start and would automatically stop as you went through them to finish.

So that would be a little bit more reliable than having someone use a stopwatch, as they might make human error.

You could also repeat the three times and take an average, just in case something had affected your run.

It would be important to note that also the weather does not impact your running speed.

So for example, if you were running outside on a playground or on an AstroTurf when it had been particularly wet or slippy, you might not run as fast as if it had been dry.

So it's important to take into consideration these factors.

Okay, let's have a go to check.

Can you identify the fitness test that measures speed? Is it A, the vertical jump? Is it B, the 30-meter sprint test? Or is it C, the multi-stage fitness test? Yeah, well done if you identified that the 30-meter sprint test measures speed.

Okay, now it's your turn to have a go at a task.

For the first part of the task, I'd like you to describe the protocol of a fitness test that measures speed.

And for the second part of the task, I'd like you to justify the importance of speed for a tennis player.

You may wish to pause the video now in order to give yourself time to complete the task.

Okay, so for the first part of the task, you were asked to describe the protocol of a fitness test that measures speed.

And I'm hoping that you remembered that the 30-meter sprint test measures speed.

So the protocol would be you would warm up thoroughly, you would measure and mark out 30 metres straight with cones.

Your partner would call, On your marks, set, go." and would start the stopwatch as you cross those cone first line.

You would sprint 30 metres as fast as you can, and your partner presses stop when your torso crosses the finish line.

Well done, if you remembered the protocol for the 30-meter sprint test.

For the second part of the task, you were asked to justify the importance of speed for a table tennis player.

And you may have written something along these lines.

A table tennis player needs speed to be able to move their arms quickly in order to return the ball effectively.

The faster the table tennis player hits the shot, the more power they can generate and the more time they have to reset for the next shot.

They may also need to move quickly to different parts of the table depending where their opponent has hit the ball to.

Now, I'm hoping that you put something similar to what I've written there, and that you haven't put that the table tennis player needs speed to run fast because they don't necessarily need to run that fast.

They might need to move to different sides of the table, but they don't need to necessarily run fast like a sprinter would, for example.

Okay, that leaves us just enough time left to summarise today's lesson.

So cardiovascular endurance, muscular endurance, power, and speed are examples of components of fitness.

Cardiovascular endurance, also known as aerobic power, is the ability of the heart and lungs to supply oxygen to the working muscles.

For example, a marathon runner.

The fitness test that measures cardiovascular endurance is the multi-stage fitness test.

Muscular endurance is also known as dynamic strength and is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue, and to repeatedly contract over a period of time.

And an example of an athlete that would require good muscular endurance would be a rower.

The fitness test that measures muscular endurance is a sit-up bleep test.

Speed is the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting their body parts into action as quickly as possible.

For example, a 100-meter sprinter would require high levels of speed.

The fitness test that measures speed is a 30-meter sprint test.

And power, also known as explosive strength, is the product of strength and speed, and a long jumper or high jumper would need power in order to jump further or to jump higher.

The fitness test that measures power is a vertical jump test Well done today.

We've gone through four of the components of fitness that you need to know.

I'm hoping that you'll be able to remember the definitions, some examples of athletes that would require these components of fitness, and the fitness tests.

I'll look forward to seeing you again soon.