Lesson video

Hi there.

Welcome to your lesson.

Today's lesson is on cardiovascular fitness, strength, muscular endurance, and speed.

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

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

You may have already talked about some components of fitness in your lessons, so today we're going to look at them in a bit more detail.

Today's keywords are those components of fitness that we need to remember.

Cardiovascular fitness is the ability to exercise your whole body for long periods of time.

It's sometimes called stamina or aerobic endurance.

Muscular endurance is the ability to use voluntary muscles many times without getting tired.

Speed is the rate at which someone can perform a movement or cover a distance.

We need to remember that speed isn't just running fast; it can be moving other parts of our body quickly too.

And muscular strength is the amount of force a muscle can exert against a resistance, and you may already know some sports that would require good muscular strength.

Today's lesson is split into four parts.

In the first part of the lesson, we're going to look at cardiovascular fitness and look at the fitness tests that measure cardiovascular fitness.

In the second part of today's lesson, we're going to look at muscular endurance and look at fitness tests associated with muscular endurance.

Speed is what we're going to discuss in the third part of today's lesson, and we're going to look at the fitness test that measures speed.

And in the final part of today's lesson, we're going to look at strength and look at the fitness test that measures strength.

Let's get started.

So cardiovascular fitness is the ability to exercise the whole body for long periods of time, and it can sometimes be called aerobic endurance.

If we think about endurance, endurance activities last for a long period of time.

So obviously, in order to be able to last a long period of time, we need to have good cardiovascular fitness.

We need our heart and our lungs to get oxygen into our body, so our body is able to keep going for a long period of time.

Sofia wonders if you can think of any athletes that may benefit from having good cardiovascular fitness that maybe last for a long period of time.

You may have mentioned a marathon runner because a marathon runner might be running for two, three, four, five, six, or more hours.

So therefore, they would definitely need good cardiovascular fitness to keep their oxygen coming in and pumping around the body for a long period of time.

Again, a long-distance cyclist, particularly one that is going up into the mountains or into hills.

So like on Tour de France, for example, they would need good cardiovascular fitness because they would be cycling for a long period of time.

And also games players, for example, a rugby player would need good cardiovascular fitness because a game of rugby lasts 80 minutes, which is a long period of time.

So therefore, you would need your heart and lungs to be getting oxygen around your body for that whole period of time so that you don't get tired.

Basically, it's any exercise where the heart and lungs are working for a sustained time, which is more than 20 minutes.

That type of sport or activity would require good cardiovascular fitness.

You might be able to think of some other examples.

Okay, let's have a go to check.

What is the correct definition of cardiovascular fitness?

Is it A, the ability to use voluntary muscles many times without getting tired?

Is it B, the ability to exercise the whole body for long periods of time?

Is it C, the rate at which an individual can perform a movement or cover a distance?

Or is it D, the amount of force a muscle can exert against a resistance?

I'm hoping that you spotted it was B, the ability to exercise a whole body for long periods of time, because A is describing muscular endurance, C is describing speed, and D is describing strength.

So well done if you spotted that.

So Sofia has said she thinks that she has good cardiovascular fitness, but how could she test this to prove it?

Now, there are two tests that measure cardiovascular fitness, and they are the Cooper 12-minute run or swim or the Harvard step test.

So let's look at how these tests are conducted.

So the Cooper 12-minute run is used to measure cardiovascular fitness.

So what is the protocol?

Now, the protocol is how you do something.

So how do we do the 12-minute Cooper run?

You would always warm up thoroughly to ensure that you are able to perform at your best and to avoid injuries.

You would use a 400-meter running track or other suitable circuit or a running machine, and you would cover the furthest distance possible in 12 minutes.

You would record the total distance that you covered in 12 minutes, and you can compare your results to normative data to see where your cardiovascular fitness level stands in relation to other people.

Now, this can also be done in a swimming pool, and this would be called the 12-minute Cooper swim, and it would still test your cardiovascular fitness.

The Harvard step test is used to measure cardiovascular fitness as well.

And the protocol for the Harvard step test is, of course, we would warm up thoroughly before doing the test.

The assistant would give the command, "Go," and start the stopwatch.

The participant would step on and off a 45-centimeter high gym bench once every two seconds for five minutes.

So that's 150 steps.

They would stop the test after five minutes and measure the heart rate one minute after finishing, two minutes after finishing, and three minutes after finishing.

And then the result is 30,000 divided by your heart rate one minute, two minutes, and three minutes after finishing.

So you would need to make sure that you recorded each heart rate that you did.

Okay, let's have a go to check.

How can you measure cardiovascular fitness?

Is it A, the Harvard step test?

Is it B, the 30-meter sprint test?

Is it C, the Cooper 12-minute run or swim test?

That's right, you should have had two answers there because it's A, the Harvard step test, and C, the Cooper 12-minute run or swim test; they both measure cardiovascular fitness.

So 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 this task, I'd like you to define cardiovascular fitness.

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

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

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

Okay, for the first part of the task, you were asked to define cardiovascular fitness, and I'm hoping that you remembered from our keywords that cardiovascular fitness is the ability to exercise your whole body for long periods of time, and it's sometimes called stamina or aerobic endurance.

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

Now, you may have said something along these lines.

A marathon runner would benefit from good cardiovascular fitness, so their heart and lungs are able to continuously get oxygen around the body to the working muscles, so they do not fatigue.

A football player would also need good cardiovascular fitness, so their lungs and heart can supply the body with oxygen for the full 90 minutes.

So you might have used cardiovascular fitness in an example of your choice.

For the third part of the task, you were asked to describe the protocol of one fitness test that measures cardiovascular fitness.

Now, you may have talked about the 12-minute Cooper run or swim, where you would warm up thoroughly.

You would use a 400-meter running track or other suitable circuit or running machine.

You would cover the furthest distance possible in 12 minutes, record the total distance covered, and compare it to normative data.

Or, if you were talking about it as a 12-minute Cooper swim, you would've done that protocol, but in a swimming pool, not on a running track.

You may have also talked about the Harvard step test, where you would warm up thoroughly.

The assistant would give the command of "Go" and start the stopwatch.

You would step on and off a 45-centimeter high gym bench once every two seconds for five minutes.

You would stop the test after five minutes, and you'll measure your heart rate after one minute, after two minutes, and after three minutes of finishing.

And then the result is 30,000 divided by the addition of your heart rate one, your heart rate two, and your heart rate after three minutes of recovery time after doing the test.

So well done if you talked about either of those tests.

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

We're going to look at muscular endurance and how we test for it.

So muscular endurance is the ability to use voluntary muscles many times without getting tired.

And another word for tired is fatigue.

And Jun's asked, "Can you think of any athletes that may benefit from having good muscular endurance?

" So where their muscles repeatedly keep working for a long period of time.

You may have thought about a rower because, in a rowing race, the muscles of the rowers would have to keep contracting over and over again in order to complete the race.

A footballer would need their muscles, particularly the muscles in their legs, to keep working, to keep running, to keep kicking, to keep moving around the pitch for a full 90 minutes, which therefore they would require good muscular endurance.

And again, a rugby player would require good muscular endurance to be able to keep running, to be able to tackle, to be able to pass for the full 80 minutes of their game.

So any exercise where the muscles need to work for a long period of time.

So more than 20 minutes.

Sofia and Jun are having a discussion because Sofia said, "Wait, rugby is an example of a sport that needs cardiovascular endurance.

" But Jun said, "No, rugby is a sport that needs muscular endurance.

" Who is correct?

They're both correct because most sports require a number of different components of fitness to be successful.

So it's very unlikely that a sport would just require one component of fitness.

They would often require more than one component of fitness.

So yes, they're both correct.

A rugby player would need cardiovascular endurance and muscular endurance.

Okay, 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, muscular endurance is the ability to use voluntary muscles many times without getting tired.

So having good muscular endurance means your muscles are less likely to get tired.

So well done if you got that right.

Jun said, "My muscles often feel tired.

How can I test to see how good my muscular endurance is?

" Now, there are two fitness tests that measure muscular endurance, and these are the one-minute press-up test and the one-minute sit-up test.

So let's look at how these tests are completed.

So the one-minute press-up test is used to measure muscular endurance, particularly muscular endurance of the muscles in the upper arm, the shoulders, the deltoids, the biceps, triceps, and the pectorals.

So what is the protocol?

Obviously, like with any fitness test, we would warm up thoroughly.

You would lower your body until your elbows reach 90 degrees, you would extend the arms back to the start position, and you would repeat for as many times as possible for one minute.

You would record how many press-ups were completed in one minute, and that would be your score.

The one-minute sit-up test is used to measure the muscular endurance of the abdominals and the external obliques.

So what is the protocol for the one-minute sit-up test?

As always, you would warm up thoroughly.

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

You would complete as many full sit-ups as possible in one minute and record your score.

Okay, let's have a go to check.

Which fitness test measures muscular endurance?

Is it A, the one-minute sit-up test?

Is it B, the one-minute press-up test?

Or is it C, the Cooper 12-minute run or swim?

Yeah, I'm hoping that you spotted it's two answers.

It's A and B.

The one-minute sit-up test and one-minute press-up test both measure muscular endurance.

So 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 muscular endurance.

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

And for the third part of the task, I'd like you to justify which athlete would need higher levels of muscular endurance: the cyclist or the shot putter.

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

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

And I'm hoping that you've remembered from our keywords that muscular endurance is the ability to use voluntary muscles many times without getting tired.

And for the second part of the task, you were asked to describe how muscular endurance is measured.

And the two fitness tests that measure muscular endurance are the one-minute press-up test or the one-minute sit-up test.

So well done if you remembered the names of both those tests.

For the third part of the task, you were asked to justify which athlete would need higher levels of muscular endurance: the cyclist or the shot putter.

You may have written something along these lines: "A cyclist needs more muscular endurance than a shot putter.

This is because a shot putter only uses their muscles once to throw the shot put, so they just throw it once.

They do not use them repeatedly.

So they would need more power and strength for that single movement.

On the other hand, a cyclist uses their leg muscles over and over and over again to keep pedaling.

If they didn't have good muscular endurance, they would get tired quickly, slow down, or even stop.

" So well done if you talked about the fact that the cyclist would use their muscles over and over again, so therefore would require high muscular endurance, whereas a shot putter would only use their muscles once to complete their shot put.

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

We are going to look at speed and a relative fitness test that measures speed.

So speed is the rate at which an individual can perform a movement or cover a distance.

And Sam's mentioned, "Can you think of any athletes that benefit from having good speed?

" So many sports require speed for success.

Obviously, a runner, a sprinter particularly, would require good speed.

The faster they are, the more likely they're going to beat their opponents and win their race.

A hockey player would need good speed in order to sprint to the ball faster than their opponent or to sprint with the ball so that they're more likely to get a goal.

Again, they would need speed when they hit the ball as well because by having more speed, they could generate more power.

A boxer would require more speed to enable them to be quick on their feet, to be able to dodge perhaps an opponent if they were quicker, but also to be quick at giving a punch faster than their opponent is ready.

Remember, though, speed doesn't just include running fast.

And I wonder, I've given you the example of the boxer.

I wonder if you can think of any other examples too.

Okay, let's have a go to check.

Identify the correct definition of speed.

Is it A, the ability to move quickly across the ground?

Is it B, the ability for the muscles to contract repeatedly without fatigue?

Is it C, the ability to beat everyone else in a race?

Or is it D, the rate at which an individual can perform a movement or cover a distance?

That's right, it's D.

It's the rate at which an individual can perform a movement or cover a distance, 'cause we're not just talking about running fast.

Okay, so the 30-meter sprint test is a fitness test that measures speed.

So what's the protocol for this test?

As always, you would warm up thoroughly.

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

Your partner would call, "On your marks, get set, go," and start the stopwatch, and you would sprint as fast as you can 30 meters, and your partner would press stop when your torso crosses the line.

And Sam's asked, "How could this test be made more reliable?

" So to make this fitness test more reliable, you could use timing gates instead of stopwatches.

So between the cones, you could put timing gates so the timing gates would measure exactly when you cross the start line and when you cross the finish line.

To avoid any human error with someone using a stopwatch, you could repeat this test three times and take an average.

And you also need to make sure that the weather does not impact your running speed.

So if you're doing this outside and it's been a rainy day, you might not run as fast because you're worried about slipping.

So it's making sure that the weather is appropriate for the fitness test.

Okay, let's have a go to check.

Can you identify the fitness test that measures speed?

Is it A, the Cooper 12-minute run/swim?

Is it B, the 30-meter sprint test?

Or is it C, the multi-stage fitness test?

That's right, it's B, the 30-meter sprint test.

I hope 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 describe the protocol of a fitness test that measures speed.

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

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

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

You may have said the 30-meter sprint test measures speed, and the protocol is, as always, warm up thoroughly before doing a test, you would measure and mark out 30 meters straight with cones.

Remember, there's to be no bends on this sprint test; it has to be a straight run.

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

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

So well done if you remembered that was the protocol for the 30-meter sprint test.

For the second part of the task, you were asked to justify why a table tennis player would need speed.

You might have said that a table tennis player needs speed to be able to move their arms quickly in order to return a shot 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 on where their opponent has hit the ball to.

So you might have given those examples of why a table tennis player would need speed.

Okay, let's move on to the final part of today's lesson.

We are going to look at strength and a relative fitness test that measures strength.

So strength is the amount of force a muscle can exert against a resistance.

And Aisha has asked, "Can you think of any athletes that may benefit from having good strength?

" So many sports require strength to support performance.

For example, combat sports like karate or kickboxing.

The stronger you are, the harder you can hit your opponent and the more chance you have of winning a match.

A weightlifter would obviously need incredible strength to be able to lift heavier weights.

A javelin thrower would need good strength to be able to throw their javelin further.

A rugby player would require good strength in order to be able to tackle an opponent to the ground.

And a gymnast would need good strength in order to be able to hold their own body weight.

For example, on the rings, like this gymnast is showing us here.

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

Which example is most likely to need muscular strength to aid performance in rugby?

Is it A, passing the ball accurately to a teammate nearby?

Is it B, tackling an opposition to the ground?

Is it C, being able to last a full 80-minute match without the muscles getting tight?

Or is it D, sprinting to the try line?

Yeah, the example that is most likely to need muscular strength to aid the performance would be tackling an opposition to the ground.

So well done if you noticed that.

Okay, the test that measures muscular strength is the grip strength dynamometer test.

Say that with me.

Grip strength dynamometer test.

So the grip strength dynamometer test is a fitness test that measures muscular strength, and the protocol: you would warm up thoroughly, you would hold the dynamometer above your head with your dominant hand, and you would squeeze the grip as much as possible while lowering the arm to the side of the body.

You would repeat three times and record the best score.

Okay, let's have a go to check.

True or false?

The 30-meter sprint test measures muscular strength.

That's false.

Can you tell me why?

Yeah, the 30-meter sprint test measures speed, and the grip strength dynamometer test measures muscular strength.

So well done if you mentioned that.

Okay, for our final task then today, I would like you to complete the table to summarize the whole lesson.

You need to include the component of fitness, the definition, an example in sport, and the fitness test.

And I've already filled in some to help you on your way.

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

Okay, for your task, you were asked to complete the table.

I'm hoping that you noticed for the first row that it was cardiovascular fitness because I'd given you the definition, which is the ability to exercise the whole body for long periods of time.

A marathon runner would need good cardiovascular fitness to be able to keep supplying their body with oxygen for a long period of time.

And a fitness test for cardiovascular fitness, you could have said the Harvard step test or the Cooper 12-minute run or swim test.

The second row belonged to muscular endurance, and that was given for you.

The definition of muscular endurance is the ability to use voluntary muscles many times without getting tired.

So an example in sport would be a rower because a rower would require good muscular endurance so that their muscles can repeatedly contract for the entire race without getting fatigued, so that they can maintain their performance.

And a fitness test to measure muscular endurance is the one-minute press-up test or the one-minute sit-up test.

Well done if you remembered both of those fitness tests.

The third row was speed, and the definition for speed is the rate at which someone can perform a movement or cover a distance.

An example in sport would be a 100-meter sprinter would require good speed to run faster than their opponents so that they win a race.

And I gave you the fitness test there, which was the 30-meter sprint test.

And for the final row of the table, the component of fitness was muscular strength.

The definition was the amount of force a muscle can exert against a resistance.

And I gave you the example of a weightlifter would need this in order to lift the heaviest weight.

You might have added your own example as well.

And a fitness test used to measure muscular strength is a hand grip dynamometer test or the grip strength dynamometer test.

Well done if you remembered that.

And particular well done if you spelled that correctly.

Okay, that just leaves us time to summarize today's lesson.

So cardiovascular fitness is the ability to exercise the whole body for long periods of time.

An example would be a marathon runner, and the fitness tests used to measure cardiovascular fitness are the Cooper 12-minute run or swim and the Harvard step test.

Muscular endurance is the ability to use voluntary muscles many times without getting tired, and an example of this would be a rower.

And the fitness test used to measure muscular endurance is a one-minute press-up or sit-up test.

Speed is the rate at which an individual can perform a movement or cover a distance.

And an example would be a 100-meter runner or sprinter.

And the fitness test used to measure speed is a 30-meter sprint test.

Strength is the amount of force a muscle can exert against a resistance.

And an example of this would be a weightlifter.

The grip strength dynamometer test or hand grip dynamometer test would measure strength.

Well done today; you've worked really hard learning four of the components of fitness.

I'll look forward to seeing you again soon.