Lesson video

Hi there, welcome to your lesson.

Today's lesson is on "Linking sports and activities to different components of fitness." My name's Ms. Hacking and I'm really looking forward to being your teacher today.

By the end of today's lesson, I'm hoping that we can all apply the components of fitness to various physical activities and justify the importance on performance.

Our keywords include flexibility, which is the range of movement around a joint; power, which is the ability to exert a maximal force in as short as time as possible; agility is the ability to change direction at speed, or nimbleness; balance is the ability to stay upright and stay in control of the body movement; and reaction time is the ability to respond quickly to a stimulus.

These are all components of fitness that you may already be familiar with, but we're going to look at applying them to practical examples today.

So our lesson today is split into three parts.

In the first part, we're going to apply fitness components to a 100-meter sprinter.

In the second part, we're going to apply fitness components to a gymnast.

And in the third part of today's lesson, we're going to apply fitness components to a badminton player.

So let's get started by applying fitness components to a 100-meter sprinter.

So in order for a 100-meter sprinter to be successful, they need to beat their opponents in the race.

Which components of fitness do you think a 100-meter sprinter would need to be successful? So you may have thought about and said the following.

Speed, power, strength, reaction time, flexibility, and balance are all needed by the 100-meter sprinter in order to be successful.

I wonder if you got all of those correct.

A 100-meter sprinter needs speed to move their arms and legs quickly so they can run faster than their opponents and win the race.

That's an obvious one.

I think that you will have all said that the 100-meter sprinter would require good amounts of speed in order to be successful.

And as Izzy's reminded us, speed is the ability to move quickly across the ground or move limbs rapidly through movements.

So yes, a 100-meter sprinter would definitely need to move quickly across the ground in order to beat their opponents.

True or false? A 100-meter sprinter only requires speed in order to have a successful performance.

That's false, can you tell me why? So a 100-meter sprinter would require speed, like we've mentioned, but would also require other components of fitness such as power, strength, reaction time, balance and flexibility to aid their performance.

Let's talk about those a bit more now.

A 100-meters sprinter needs strength to power their movements such as exploding out of the starting blocks, driving across the floor with each stride, or pushing over the finish line.

They're all examples of how strength and power can aid their performance to help them beat their opponents.

Flexibility, now that might be one that sometimes people forget about, but a 100-meter sprinter needs flexibility to ensure a full range of motion at their joints, allowing efficient, powerful strides and reducing the risk of injury.

Lucas has reminded us that flexibility is a range of movement around a joint.

So therefore a 100-meter sprinter that had really good flexibility in their hips would be able to get a nice big stride length and be able to generate more power in their running technique to run faster.

A 100-meter sprinter would need good reaction time particularly at the beginning of a race because they need to respond instantly to the starting gun to get a fast start.

So the faster they can react to that starting gun, the quicker their start is going to be, the more chance they have of making up those extra seconds and potentially winning the race.

And Sofia's reminded us that reaction time is the ability to respond quickly to a stimulus.

Balance, as Laura has told us, is the ability to stay upright or stay in control of our body movement.

And a 100-meter sprinter requires balance to stay steady and controlled during explosive movements, preventing them from falling or losing speed.

If a 100-meter sprinter had poor balance and was a bit wobbly, that would use up seconds in their race that they might need in order to win.

So it's important that 100-meter sprinters have good balance so that they don't fall over, but also that they don't waste any seconds trying to regain momentum.

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

Which component of fitness is not required by the 100-meter sprinter? Is it A, strength? Is it B, cardiovascular endurance? Is it C, power? Or is it D, balance? Yeah, well done if you noticed that it's cardiovascular endurance.

So a 100-meter sprint would be done in less than 20 seconds, so we know that cardiovascular endurance is the ability for our heart and lungs and our aerobic system to work for a long period of time, usually more than 20 minutes, so we know therefore that a 100-meter sprinter does not require cardiovascular insurance.

Well done if you got that right.

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

I would like you to justify the importance of power for a 100-meter sprinter.

Andeep reminded you that power is the ability to exert a maximal force in as short as time as possible.

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

Okay, so for your task you were asked to justify the importance of power for a 100-meter sprinter, so I'm hoping that you've talked about maybe some of the following.

That power is required at the start of the race to get a fast explosive start out of the blocks to gain advantage over an opponent.

Whilst running, power is required with each stride to drive off the floor with momentum to move quicker.

And power is important at the end of the race to push over the line ahead of other competitors.

So I'm hoping that you've given me reasons why a 100-meter sprinter would require power and applied them to the practical example.

Okay, now we're going to move on to the second part of today's lesson.

In the second part of today's lesson, we're going to apply the fitness components to a gymnast.

So a gymnast'S role is to perform athletic moves on different equipment with control to show off their skills to the judges, and Jacob's asked us, "Which components of fitness do you think a gymnast would need to be successful?" So you might have thought about the following.

Strength, power, flexibility, muscular endurance, balance, speed, reaction time, and coordination.

All these components of fitness are useful for a gymnast.

A gymnast needs flexibility in order to perform movements and skills effectively.

Examples of movements that require good flexibility for a gymnast include the side splits or backwards walkover.

You may be able to think of lots of other examples too.

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

Which gymnastic skill would require the most flexibility? Would it be A, the plank; B, the side splits; or C, the V-sit? That's right, it's B.

The side splits require really good levels of flexibility at the hips.

I wonder if you have good flexibility and are able to do the splits too.

A gymnast needs good muscular endurance to repeatedly contract their muscles during a routine without tiring as this could negatively affect the quality of their performance.

A gymnast needs strength to support their body weight during complex movements, for example, holding a handstand or performing a muscle-up.

You also may be able to think of some other examples of where a gymnast would require good levels of muscular strength.

Sam's mentioned that strength is the maximum force a muscle or group of muscles can apply against a resistance.

A gymnast needs power to perform explosive movements such as jumping high for the vault and executing dynamic tumbling passes, launching off the springboard with speed and strength.

So in order for them to get higher in order to often conduct a skill, they would need power off that springboard or off that jump in order to give themselves time to perform the skill and land it effectively.

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

What would happen if a gymnast did not have good muscular endurance? So if a gymnast did not have good muscular endurance, they would fatigue, which could lead to mistakes or falls in their routine.

I'm hoping that you mentioned something along those lines.

Sometimes we forget that a gymnast might require reaction time, but as the example said, the gymnast will constantly need reaction time in case anything does go wrong with her or his performance.

So a gymnast needs speed to gain momentum to complete skills effectively, such as a fast run up to the vault to gain more power and performing fast rotations on the bar.

I'm sure you can think of lots of other examples of where a gymnast would require high levels of speed.

So balance, a gymnast needs balance to be able to hold complex positions without falling.

It's particularly beneficial on the beam to avoid falling off during a routine.

Or for example, on the floor routine, being able to hold a handstand without wobbling would require high levels of balance as well.

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

True or false? Having good reaction time can prevent a gymnast from getting injured.

Yeah, that's true, can you tell me why? Yeah, so if a gymnast began to fall on the bars, having good reaction time could help them land safely or reach a bar without falling, which could prevent an injury.

So yes, having good reaction time can prevent a gymnast from getting injured.

Well done if you got that right.

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

What I'd like you to do is complete the table to identify and justify which component to fitness is needed by the gymnast.

The examples include performing the splits, jumping high for a vault, and holding their body weight in a crucifix position.

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

Okay, so you were asked to complete the table to identify and justify which component of fitness is needed by the gymnast.

So for performing the side splits, I'm hoping that you identified they would need good levels of flexibility, and the justification for that is that flexibility is needed at the hips to achieve the full range of motion without strain or injury, so being able to get into that position would require high levels of flexibility.

Jumping high for a vault would require lots of power, and the explosive force needed to push off the springboard and achieve the height necessary for successful flips, twists, and controlled landing.

So the higher they jump, the more power they have; the higher they jump, the more time they've got to complete those skills.

Holding their body weight in a crucifix position would need high levels of strength, and this is to engage their core, arms, and shoulders to support and stabilise their body in a demanding gravity-defying position.

So it's very tricky to hold your body in a crucifix position on the rings and to hold it still.

And in order to do that, lots of muscles would need good muscular strength in order to be able to hold that body in that position.

Well done if you got those right.

Okay, so we're now gonna move on to the final part of today's lesson where we're going to apply the fitness components to a badminton player.

So a badminton player's goal is to hit the shuttlecock over to the opponent's side, ensuring they can't return it within the court.

And Izzy's asked us, "Which components of fitness do you think a badminton player would need to be successful?" So, in order to be successful, a badminton player would need speed, power, strength, cardiovascular endurance, muscular endurance, agility, reaction time, coordination, flexibility and balance.

So they would need pretty much all of the components of fitness in order to be successful.

Let's look at them in a little bit more detail.

So a badminton player would need speed to quickly reach the shuttle by moving around the court quickly on their feet.

But they'd also need it to move their arms fast to hit the shuttlecock, which would generate more power for a stronger shot.

A badminton player would need power to jump and reach the shuttle.

The higher they can jump, the better angle they have at smashing down the shuttlecock.

So the more power they have, they'll be able to jump higher.

They could smash it with greater force, which makes it harder for the opponent to return the shot and the more likely to win the point.

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

Hitting a smash shot hard so your opponent can't return it is an example of which component of fitness? Is it A, agility; B, power; C, speed; or D, flexibility? Yeah, well done if you said power.

Hitting a smash shot hard would require lots of power in order for your opponent to not be able to return it.

Well done if you got that right.

A badminton player needs muscular strength to generate powerful shots, maintain body stability, so maintain the core of the body so that they're able to move around the court effectively, and support their body during quick movements.

A badminton player would need cardiovascular endurance so the heart and lungs can continuously supply the oxygen to their muscles, allowing them to sustain energy and perform at a high level throughout the entire match.

Without good cardiovascular endurance, they might not be able to get enough oxygen into their body and their muscles may fatigue.

A badminton player needs good muscular endurance because their muscles must continuously contract to move around the court and hit the shuttlecock effectively throughout the entire game without getting tired.

If a badminton player did not have good muscular endurance, how might that affect their performance? Well, they're obviously not going to perform as well because they're not going to be able to move around the court as much and not be able to hit the shuttlecock as effectively because their muscles would be tired.

Agility is really important for a badminton player because it allows them to quickly change direction in response to where the opponent hits the shuttlecock, enabling them to move around the court efficiently and quickly.

Again, if a badminton player did not have good agility, they'd not be able to move in different directions quickly, so their opponent would be more likely to win a point.

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

A badminton player requires good muscular endurance to change direction at speed.

That's false, can you tell me why? A badminton player would require good agility to change direction at speed so they can move quickly to where the opponent has hit the shuttlecock.

So we needed it to say agility, not muscular endurance in that question, because agility is the ability to change direction at speed, not muscular endurance.

A badminton player needs good reaction time to quickly respond to the opponent's shot and anticipate the direction of the shuttlecock.

Therefore, they need to make necessary adjustments to return it effectively.

The quicker they can react to where their opponent has hit or is about to hit the shot means the more time they have to get there and to return it and think about where they want to return it to.

So reaction time is really important for a badminton player to play successfully.

A badminton player needs coordination to synchronise their movements such as timing their footwork, arm swing, and positioning to hit the shuttlecock accurately and effectively during fast-paced rallies.

If a badminton player did not have good coordination, they wouldn't be able to hit the shuttlecock effectively.

They would often miss it.

So it's really important that a badminton player has coordination so they're able to hit the shuttlecock and keep up with the play of the rallies.

A badminton player needs good flexibility to reach and stretch for the shots and to improve their range of movement, helps prevent injuries such as strains, particularly when they're stretching to reach the shuttlecock, and it helps them to perform techniques like lunges or overhead smashes more effectively.

The greater their flexibility is at their shoulders and their hips, the more able they are at performing those skills correctly.

A badminton player needs good balance to maintain stability during fast movements and control their body position when they're hitting a shuttlecock.

Again, if the badminton player didn't have good balance, they may become wobbly or fall over after hitting a shot, which means that they are less likely to return the next shot and less likely to win the rally.

They also need balance to recover quickly after shots to be ready for the next play, like the example that I've just mentioned.

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

Why does a badminton player need balance? A badminton player needs balance to maintain body position, to recover quickly and to avoid falling over.

So well done if you put any of those points down.

Lucas says that badminton players don't need to have good flexibility.

For the first part of this task, I'd like you to explain whether you agree or disagree with Lucas.

And for the second part of the task, I'd like you to apply the components of fitness to another sport of your choice.

You are going to have to pause the video now to give yourself time to answer these questions, good luck.

Okay, so you were asked to explain whether you agree or disagree with Lucas when he said that badminton players do not require flexibility.

So you might have said, "I disagree with Lucas, as a badminton player does require flexibility because they need to stretch and reach for shots to be able to return the shuttlecock effectively so they don't lose points, and they need to be able to perform shots like the overhead smash with a full range of movement.

And having good flexibility prevents the risk of injuries like strains and sprains." So well done if you wrote down any of those points.

You were then asked to apply the components of fitness to another sport of your choice.

Now, you might have picked a variety of different sports here, and you might have talked about what types of components of fitness that sport needs in order to be successful.

Here is my example of climbing, and I've listed all the components of fitness that I think are useful for a climber.

What you could have done to go a bit further would be to give specific examples and applied the component of fitness to the sport specifically so that you were able to explain why that sport required each of those components of fitness, so well done if you did that correctly.

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

So most athletes require a number of different components of fitness in order to be successful.

It's very rare that an athlete only requires one component of fitness.

A 100-meters printer would need speed, power, strength, flexibility, reaction time, and balance in order to be successful.

A gymnast would require good strength, power, flexibility, muscular endurance, balance, coordination, and reaction time.

And a badminton player would require good levels of all components of fitness in order to be successful.

Well done today.

I hope that you can take from this lesson how you can apply different components of fitness to other sports too and perhaps to the sports that you choose to play.

I'll see you again soon.