1. Health, Fitness and a healthy active lifestyle
CONTENTS
5.1 –General Health
5.2 – Healthy active lifestyle
5.3 –The structure of the skeletal system
5.4 – the role of the skeletal system
5.5 – the structure of the muscular system
5.6 – The role of the muscular system
5.7 – Components of fitness
5.8 – Skill related factors of fitness
5.9 – Skill acquisition
5.1 General Health
Health - “ a complete state of physical, mental, or social wellbeing not merely the
absence of disease”
Misuse and use of substances such as alcohol and tobacco and drugs can have a
negative influence
• Personal hygiene
o Washing regulary
o Cleanliness
• Environmental aspects include social physical and economic factors
• Psychological , mental, emotional, stress
• Nutrition
• Exercise
• Safety in general in different enviroments
o Home
o Roads
o Workplace
o During leisure activitys
5.2 Healthy active lifestyle
Good exercise habits in everyday life are a good way to be active. Try to Become less
sedentary.
Benefits of exercise
Long term
• Better body shape
• Relieves stress and tension
• Helps sleep better
• Reduces chances of illness or disease
• Toning up your body
• Improving posture
• Stamina
• Flexibility
• Strength

2. Short term
• Increased heart and breathing rate
• Increased body temperature
• Reddening of your skin
• A feeling of heaviness or tiredness in some of the muscles being used
Guidelines and effects
Physical condition – how healthy you are
Long term aims – increase of activity over a long term basis
5.3 structure of the skeletal system
Functions
• movement
• support
• shape
• red blood cell production
• protection
(MSSPB)
Bones
• LONG BONES
o Femur
• Short Bones
o Phalanges
• Flat (or plate)
o Skull
• Irregular bones
o Vertebrae
Joints
• Hinge
o Elbow
o Knee
• Ball and Socket
o Hip
o Shoulder
• Pivot
o Wrist
• Condyloid
o Wrist
• Gliding
o Bones in the hand
Connective tissue
• Tendons

3. o Muscles to bone
o Very strong
• Cartilidge
o Buffer between joints
• Ligaments
o Joints to joints
5.4 The role of the skeletal system
Joints
• Freely moveable
• Slightly moveable
• Immovable
Movements
• Flexion
o The decreasing of an angle at a specific joint, such as bending the arm
at the elbow
• Extension
o The opposite movement to flexion, where the angle increases (as in the
strike of a ball when the foot gets closer to the ball in front of the man)
• Abduction
o Movement away from the body’s centre (star jump start)
• Adduction
o Opposite to moving away from the centre body’s (Star jump return)
• Rotation
o where the limb moves freely in a curve such as the movement of
bowling in cricket
Articulation – A moveable joint between inflexible parts of the body
5.5 The structure of the muscular system
Muscles
1. Skeletal muscles
o “voluntary”
o Biceps and pectorals are an example
2. Cardiac muscles
o Involuntary
o Only found in the walls of the heart
3. involuntary
o walls of intestines and in the blood vessels
Tendon- muscle to bone
Ligament- bone to bone
Origin- the end of a muscle attached to a fixed bone
Insertion- the end of the muscle attached to a moving bone
Prime mover- the initial muscle that contracts, AKA agonist
Antagonist- the muscle that relaxes to allow a movement to take place

4. Muscles- are arranged in pairs, prime mover and antagonist because muscles
can only perform a pull and not a push so work in pairs to aid this problem
5.6 The role of the muscular system
Flexors – the muscles that bend at a limb, at a joint, by contracting
Extensors- the muscle that works in partnership with flexor to straigten limb
Adductors- The muscles that move a limb towards the body
Abductors-the paired muscles for adductors which move away from the body
Isometric contractions- muscles working to keep the joint stable like a handstand
with isometric contractions in her arms
Isotonic contractions- when the muscles become concentric ( muscle shortens) ; or
when the muscles become eccentric (long)
5.7 components of fitness
Strength
• Dynamic strength
o Support own body weight over a prolonged period of time or be
able to apply force against a certain object
• Explosive strength
o Short, sharp, burst
• Static strength
o Greatest amount of strength been able to apply to an immovable
object
 “ Hand grip dynameter”
Speed - Reaction time + movement time
Power - Speed + strength
 Standing broad jump
Cardiovascular endurance
“stamina” the ability of the heart and lungs to operate efficiently during endurance
events
 12 minute cooper run
 Multistage fitness test
Flexibility
“Suppleness”
• Reduce injury
• Improve posture
 Sit and reach test

5. 5.8 Skill related factors of fitness
Agility -Flexibility and speed
 Illinois test
Balance-The ability to maintain a given posture
 Stork stand
Co-ordination- The ability to link all parts of movement onto one efficient
movement
 Alternate hand throw
Reaction time
1. Simple reaction time
2. CHOICE reaction time
 Ruler drop test
Timing - Decision making + reaction time + co ordination
Ambidextrous – The ability to be able to perform an action to the same standard with
both hands
Synchronise- an adjustment that causes something to happen at the same time
5.9 Skill acquisition
 Skill
o Basic and complex
 Types of skill
o Open and closed
 Types of guidance
o Visual
o Verbal
o Manual
 Types of feedback
o Intrinsic
o Extrinsic
 Types of practise
o Whole
o Part
o Fixed
o Variable
Knowledge of results – at end of the performance could be as simple as knowing the
results
Knowledge of performance- relates to the performance than the results