CORE 1: BETTER HEALTH FOR

INDIVIDUALS
MEANINGS OF HEALTH

DEFINITIONS OF HEALTH
- Health = level of a person’s well-being
Initial definition
- • Physical
- • Absence of disease
WHO (1948) definition
- World health organisation
- ‘a state of complete physical, mental and social well-being and not
merely the absence of disease or infirmity’

DIMENSIONS OF HEALTH
- Health – means different things + interrelated dimensions
Physical health
- wellness of the body and the absence of chronic pain or discomfort
- efficient functioning of the body and its systems, giving people the
capacity to carry out everyday activities and be free from illness.
- Key lifestyle choices that affect our physical health include:
○ participating in regular physical activity
○ nutrition and diet
○ the use of alcohol and drugs
○ seeking medical care when needed
○ having sufficient rest and sleep.
Social health
- ability to interact with other people in an interdependent and
cooperative way
- feel a sense of connection and belonging to various people, and to the
wider community in which we live.
- able to interact effectively with people in an interdependent, appropriate
and cooperative way.
- form and maintain positive relationships that provide us with a network
of support and appropriately manage situations where relationships
may break down.
Emotional health
- state of well-being where we can realise our full potential, cope with the
normal stresses of life, work productively and make a contribution to the
community
- good mental health generally possess a positive outlook and a sense of
purpose and control over their lives.
- enables them to realise their full potential, cope with the everyday
stresses of life, work productively and contribute effectively to the
community
○ self-concept , self-confidence and self-esteem
○ sense of connection or belonging to different significant groups
such as family, peers or school
○ ability to appropriately express emotions such as love, anger and
frustration
○ range of coping and help-seeking skills we have developed
○ ability to think creatively and be flexible when making decisions
and resolving problems
○ biological factors, particularly a family history of mental health
problems.
Spiritual health
- relates to a sense of purpose and meaning in our life, and to feeling
connected with others and society
- Good spiritual health helps those connect with others such as family
members, peers, our community, to a religion, culture or the
environment.
- Beliefs, values, and the ethics we hold are factors that influence our
spiritual health.
- The level of spiritual health can be influenced by an awareness and
understanding of ourselves.
- relate to our ability to do things such as set realistic goals, appreciate
the needs and feelings of others, and have ambitions and aspirations.

RELATIVE DYNAMIC NATURE OF HEALTH

Relative health
- In relation to, compared to (other people/time)
- Example:
○ Person with breast cancer = consider health as poorer compare to
previously
○ Bipolar disease – may consider themselves healthy when taking
medication compared to without medication
Dynamic health
- Constantly changing/fluctuating (minute to minute, day to day, year to
year)
- Illness/accidents/experiences alter health
- Example:
○ Diving into shallow water = paralysed
○ Pulling a muscle while sprinting = immobile for a few weeks,
recovery = better again
PERCEPTIONS OF HEALTH

PERCEPTIONS OF THEIR HEALTH

- Everyone perceives health differently
- Perceptions are subjective
- Different perceptions have implications for the priority we give to things
- Directs action that is taken
Values = shapes perceptions = directs action = shapes health
- our perceptions are influenced by a range of factors, including:
● our personal interpretation of the term health
● our beliefs about our capacity to achieve good health
● our environment
● our health behaviours and lifestyle
● our past level of health
● messages about health conveyed by family, peers and the media
● the value we place on the importance of striving for and
maintaining a positive state of well-being

PERCEPTIONS OF THE HEALTH OF OTHERS

- different ways of seeing and interpreting the living conditions, fitness
levels and health behaviours of various groups significantly shape our
notions of how healthy people in different circumstances are likely to be
- We may hold stereotypical beliefs about particular groups in the
community and this may limit our ideas about their likely health status.
- EXAMPLE:
○ we perceive health of elderly as worse
○ High SES perceives health of low SES as worse, However, low SES
may perceive their health as standard
IMPLICATIONS OF DIFFERENT PERCEPTIONS OF HEALTH
- Different interpretations of health = number of implications for individual
& society
Individual Level
- Perceptions of their health = influence lifestyle choices
- EXAMPLE: binge drinking
○ Recognises that it has negative affect = will probably take action
○ Doesn’t recognise = probably not take action
- Proactive (taking steps to improve) – being able to accurately assess
our level of health
- Distorted views = poor health choices e.g. “skinny is healthy”
- Perceptions → stereotypes
● tanning (sunbaking), skinny (skipping meals)
- Perceptions → dissuade people – limit
● belief that elderly are fragile/unable to exercise = may deter them
Policy (community) Level
- e.g. society perceives younger drivers as dangerous = enact laws e.g. 90
km/h speed limit
Methods including,
- Health education
● Compulsory PE
- Lifestyle advice
● Cigarette packets
● Advertisements (young drivers speeding)
- Infection control
● Masks/lockdowns
- Risk factor monitoring
● Bowl cancer (free at 50)
- Tax loading to discourage unhealthy choices
● Cigarettes, alcohol tax
PERCEPTIONS OF HEALTH AS SOCIAL CONSTRUCTS
- Our views regarding what constitutes good health and who possesses it
are largely influenced by the social, economic and cultural conditions of
our family and the society in which we live.
- A number of factors are likely to play a role in our social construct of
health, including:
○ socioeconomic status
○ geographic location
○ cultural background
○ Gender
○ Age
○ level of education
○ community values and expectations
- All these factors have an influence on the
○ understanding we develop of what good health involves,
○ the expectations we form about our health potential
○ the health-related choices we make.
- Perceiving health as a social construct also means that our
understanding of health will continue to change over time.
SES
- Level of income, education & employment
- Low SES perceive health better than it actually is because of the lack of
edu + control
- Poorer levels of emotional health (financial stress)
→ lower expectations
→ e.g. don’t perceive nutrition as important
- Potential
→ Lack financial capacity (gym, healthy meals)
→ Manual labour jobs
Geographic Location
- Rural v urban dwellers
 - Rural -
→ Less edu/health services
→ Less exposure to health messages
→ Harsher working/living conditions (droughts)
Differences = shapes perceptions
Cultural Background
- Shapes meaning of health
- EXAMPLE: ATSI
→ Spiritual healing method rather than Western
→ Shapes perceptions

IMPACT OF THE MEDIA, PEERS AND FAMILY

Media
- The media can either be positive or negative, it can be informative on
certain things or promote unsafe and unhealthy behaviours. The main
frames of media include TV, and social media apps (Instagram,
Snapchat, TikTok, etc.). An example of a positive impact of media
includes raising awareness on things such as skin cancers or other
illnesses/problems. It can also have a negative impact through online
bullying and promoting false information.
Peers
- The peer group has its greatest influence in the adolescence and young
adulthood stages of life but can also be a large influence on us or our
behaviours throughout life. Peers are most likely to influence our ideas,
promote certain behaviours and provide support in terms of health.
Family
- An individual's family has a very large impact on health. If you are in a
loving and supportive household you are more likely to enjoy good health
later in life compared to a house that's experienced neglect and lack of
support. It can also play an important role in shaping values and
attitudes towards health.
HEALTH BEHAVIOURS OF YOUNG PEOPLE

POSITIVE HEALTH STATUS OF YOUNG PEOPLE

- Majority of young people rate their health as good, very good or
excellent
- Most sexually active year 11 and 12 students use forms of contraception
- There have been falls in drug usage and smoking
- young people have improved their cancer survival

PROTECTIVE BEHAVIOURS AND RISK BEHAVIOURS

Protective behaviours Risk behaviours

Sexual health Contraceptives Engaging in sex

STI checks Reusing a condom
Relationships based on respect

Physical activity Including warm up/cool down Failing to warm up/cool down
Regular health check ups Not wearing supportive gear
Family attitudes e.g. supportive Poor technique

Food habits Balanced diet Too much sugar etc Insufficient

Checking sugar content nutrients

Mental health Maintaining physical activity Allowing symptoms of illness to go

Engaging in relationships unchecked
Stress management e.g. time Abusing drugs and alcohol
management

Weight control & Checking nutrition Lack of physical activity

body image Access to suitable facilities Positive High fat diet
self-esteem

Drug use Obeying the law Ignorance of effects

Education on effects of drugs Not checking alcohol content

Road usage Obeying the law Speeding

Keys2 Drive Alcohol
Lack of driver experience
 DETERMINANTS OF HEALTH

Determinants of health Positive Negative

Individual factors Knowledge Being informed Misinformation →

Hinder perception of
Health determinants

Skills Communication, Poor literacy = lack

literacy, interpersonal of info
skills

Attitudes valuing respectful Bad habits

relationships

Genetics Provide physical & Genetic disorders

intellectual ability

Sociocultural Family Develop positive Indoctrinate

factors health habits

peers Foster health habits Peer pressure

(Influence values,
attitudes & Media education , raising Distorted perceptions
behaviours) public awareness of health standards

Religion Spiritual & mental Hinder health

health, Sense of E.g. Jehovah’s
purpose, belonging Witnesses refusing
blood transfusion

Culture Sense of social Month of Ramadan

community and - Muslims fast
belonging

Socioeconomic Income access to more financial stress

factors physical and
mental services
 Education Make informed Misinformed
decisions

Employment → financially stable, Financial stress

healthy diet, gym
membership
→ sense of
purpose/belonging

Environmental Geo location Urban = more access Rural & remote = less
factors access , less jobs

Access to More education and Less access

health health promotion
services

Access to Access to tech = Less access to tech =

technology education less educated

DEGREE OF CONTROL INDIVIDUALS CAN EXERT

OVER THEIR HEALTH

MODIFIABLE AND NON MODIFIABLE HEALTH DETERMINANTS

Modifiable health determinants Non- modifiable health determinants

Determinants that can be changed Determinants that cannot be changed or

control over our health increases when we controlled
→ Acquire info → Genetics
→ Make choices e.g. Huntington’s disease
→ Use the skills we possess → Environmental Factors
Modifiable health determinant (geographical location)
→ SES status
→ Self-Efficacy
→ Knowledge & Skills
→ Desire & Attitudes
CHANGING INFLUENCE OF DETERMINANTS THROUGH
DIFFERENT LIFE STAGES
- Level of influence that health determinants have changes over time
→ Children have minimal control over determinants
→ Teenagers and Adults have direct control
- ↑ Age = ↑ health literacy

HEALTH AS A SOCIAL CONSTRUCT

RECOGNIZES THE INTERRELATIONSHIP OF DETERMINANTS

- There is a strong relationship between all of the determinants of health
and this relationship will ultimately affect individual and community
health outcomes.
- E.G. An individual's health knowledge and skills can be greatly affected by
socioeconomic determinants such as level of education.
○ Health is dynamic and can be impacted by a vast range of
determinants at many different levels.

CHALLENGES THE NOTION THAT HEALTH IS SOLELY AN

INDIVIDUAL'S RESPONSIBILITY
- Biological, social, economic and environmental factors can present
considerable barriers to an individual's health and the likelihood that
good health decisions will be easy health decisions for them.
- Viewing health as a social construct helps explain:
○ Why do certain groups behave in particular ways
○ Why certain groups don’t have the same opportunity to achieve
good personal health as others
○ How behaviour can be associated with social and cultural meaning
○ What the priorities of certain groups are in terms of health and
wellbeing
WHAT IS HEALTH PROMOTION
- Health promotion is defined as the process of enabling people to
increase control over their health and improve it.
- It aims to achieve better health for everyone. It’s the process of
preventing ill health and advancing the health of individuals and
communities through planned interventions.
Examples of health promotion (how we can improve it):
○ Prevention of ill health
○ Access to health and physical activity resources
○ Legislation policies to protect people from harm
Health promotion strategies introduced to address health concerns
- Tobacco (smoking) (nicotine) → Posters, posts, scary photos on
packets, ads
- Binge Drinking (alcohol) → Non-alcoholic beverages, ads, campaigns.
- Mental health → helplines, Beyond Blue, men's Mental Health Awareness
month
- Road injuries → stop it or cop it, double demerit points, speed cameras,
stop.revive.survive.
- Skin cancer → slip, slop, slap, skin checks
- Overweight/obesity → Measure up campaign, hello fresh.

RESPONSIBILITY FOR HEALTH PROMOTION

INDIVIDUALS
- Individuals play a key role in promoting their health, however, their
responsibility can be limited due to environment
- However, individuals need to feel empowered
● e.g. school does not teach importance of healthy eating habits
Responsibility
- Responsibility to listen + take info on board!
- e.g. a driver may be informed about risk of driving while under influence
of alcohol, but their responsibility to take info on board and avoid drink
driving

COMMUNITY GROUPS/SCHOOLS
- Schools = teach youths to make positive health choices = empowers
them
Responsibility of Schools
- Teaching
- Establishing healthy habits e.g. ‘No hat No play’ Policy’
Responsibility of Community Groups
- Informing + developing decision-making skills for youths e.g. ‘Cyber
Safety Project’

NON GOVERNMENT ORGANISATIONS

- Perform health promotion strategies that are neglected by
governments
- Fred Hollows Foundation – Provides Direct Aid + Educating Indigenous

GOVERNMENT
- Governments = vital role in promoting health through the
implementation of policies and legislation
Main Responsibility
- Commonwealth Gov
○ Developing national health policies
○ Quit now – National Tobacco Program
- State Governments
○ Legislation e.g. restricting mobile phone use while drive (fines)
INTERNATIONAL ORGANISATIONS
- e.g. UN, WHO
- WHO – leadership in health promotion (instigated Ottawa Charter)
Main Responsibilities
- Advertisements (Covid Ads on social media)
- Set international standards e.g. water/air quality

HEALTH PROMOTION APPROACHES AND

STRATEGIES

LIFESTYLE/ BEHAVIOURAL APPROACHES

- Based on the belief that giving people knowledge and skills regarding
healthy lifestyles will improve health.
- This assumes that lifestyle behaviours are the major determinant of
health. Individuals in different environments have equal capacity to
control their own health
- Relies on education and public health messages delivered to individuals,
groups or whole populations.
- E.G Quit smoking programs, school-based road safety program.

PREVENTATIVE MEDICAL APPROACHES

- This reflects the traditional view that health is the absence of disease
and works by treating and preventing biological diseases. There are 3
levels of delivery for this approach.
- Primary Prevention
○ Targets the whole population with no obvious risk factors e.g child
immunisation, hearing tests.
- Secondary Prevention
○ Targets groups who exhibit risk factors or have increased levels of
risk e.g cancer screenings
 - Tertiary prevention
○ Targets people who have already developed a disease and are
trying to prevent recurrence. e.g medication to reduce high blood
pressure.

PUBLIC HEALTH APPROACHES

- Aims to provide the maximum benefit for the largest amount of people
- Includes environmental, behavioural, economic, political and social
interventions from both within and outside the health sector.
- E.G Town planning for more healthy living spaces, and affordable
housing programs.
Health Promoting Schools
- When there is a whole school approach to health
- E.G through curriculum, environment, partnerships etc.
Health-promoting Workplaces
- This is when workplace environments are conducive to good health
through safe conditions, promotion and opportunity to engage in
healthy behaviours and appropriate working conditions (such as work
hours).
- Workplace health impacts on families, communities and society as a
whole.

OTTAWA CHARTER (dead cats smell really bad)

Developing personal skill Empowering individuals

Eg. Health education in schools

Creating supportive Safe environments

environments Eg. implemented school zones

Strengthening community action Empowering community

Eg. community groups (mother and baby)
Reorienting health services Shift from traditional to preventative
Eg. : Doctors work with childcare centres to
promote immunisation,

Building healthy public policy Legislation + policy

Eg. smoke free workplaces

PRINCIPLES OF SOCIAL JUSTICE

EQUITY
- Is about fairness. The fair allocation of resources according to the
needs of individuals and populations, the goal being to achieve equality
of outcomes.
- EXAMPLE:
○ Medicare makes health treatment and services available for all.
○ The PBS (pharmaceutical benefits scheme)subsidised
medications to make them affordable.

DIVERSITY
- Defined as the variety or difference between individuals and groups of
people. Is about appreciating differences in society. For example race,
gender, language, religion, ethnicity.
- Applying this social justice principle to health promotion means that you
understand and account for differences in the community that might
become barriers to good health.
- For example, making health info in different languages
SUPPORTIVE ENVIRONMENTS
- enabling people to make healthy decisions and lead a healthy life by
making their physical and social environments more conducive to good
health. All levels of society are responsible for this → families, schools,
workplaces, communities, and governments.
- Examples include:
→ school zones
→ speed cameras
→ Road Improvements
→ Random breath testing
CORE 2: BODY IN
MOTION
SKELETAL SYSTEM

SUMMARY
- 206 bones
- Framework for muscle, tissue and organs
- Protects organs
- Movement from skeletal + muscular systems
- Bones connected at joints

MAJOR BONES INVOLVED IN MOVEMENT

LONG BONES SHORT BONES

- In legs + arms - Found in

- Long - hands,
- Act as levers - feet and wrist

FLAT BONES IRREGULAR BONES

- Larger surface area - Very strong

- Protect vital organs - Eg pelvis, teeth, jaw

KEY WORDS

ANTERIOR To the front MEDIAL Towards midline

POSTERIOR To the back LATERAL Away from midline

SUPERIOR Towards top PROXIMAL Nearer body mass

INFERIOR Towards bottom DISTAL Away from body mass

STRUCTURE AND FUNCTION OF SYNOVIAL JOINTS
- Joint: Point where two or more bones meet
● bones to move in relation to each other without wear and tear
- Synovial: Freely moveable (most common type)
● Tendons, ligaments, cartilage + synovial fluid
a. Tendon: muscle connection to bone
b. Ligament: bone connection to bone
c. Cartilage: firm, flexible tissue
d. Synovial Fluid: fluid in cavities of synovial joints (lubricates
joint)
TYPES OF JOINTS

BALL AND SOCKET Move forward, back + sideways

E.g. Shoulders, hips

HINGE Open and close

E.g. Elbow

SADDLE Move side to side

E.g. Carpals

GLIDING Small gliding movements -

E.g. Joints between vertebrae

PIVOT Pivot
E.g. Spine, neck

ELLIPSOID Large range of motion

E.g. Wrists
 JOINT ACTIONS
FLEXION angle at joint
decreases

EXTENSION angle at joint

increases

ROTATION movement around a

central axis

CIRCUMDUCTION circular movement

ABDUCTION movement away from

midline

ADDUCTION movement toward

midline

PLANTAR FLEXION point toes down

DORSIFLEXION raise foot up

MUSCULAR SYSTEM

SUMMARY
- Over 600 functioning muscles
- 3 groups: cardiac, skeletal, smooth
- Half of body weight
MAJOR MUSCLES INVOLVED IN MOVEMENT
MUSCLE O. I. A. MUSCLE O. I. A.

Upper limb: Origin: scapula, clavicle TRUNK: Origin: spine: T6–L5

Deltoid Insertion: humeru Latissimus vertebrae, iliac crest
Action: the abduction dorsi Insertion: the humerus
of arm Action: adduction,
extension and rotation of
arm

Biceps brachii Origin: humerus, Trapezius Origin: base of the skull,

scapula C7–T5 vertebrae
Insertion: radius Insertion: the scapula
Action: flexion of arm (upper surface), clavicle
and forearm, Action: adduction of
supination of forearm scapula, the elevation of
shoulders

Triceps Origin: scapula, Pectorals Origin: sternum, clavicle

humerus Insertion: head of
Insertion: ulna humerus
(proximal end) Action: flexion and
Action: extension of adduction of arm
arm and forearm

Erector spinae Origin: base of skull External Origin: lower 8 ribs

(sacrospinalis) Insertion: sacrum obliques Insertion: iliac crest
Action: extension of Action: flexion and
back (trunk) rotation of trunk

Gluteus Origin: posterior Lower Limbs: Origin: ischium, femur

maximus surface of the pelvis, Hamstrings Insertion: tibia, head of
sacrum fibula
Insertion: femur Action: extension of thigh,
Action: extension and flexion of lower leg
abduction of thig
Rectus Origin: crest of pubis Quadriceps Origin: iliac crest, femur
abdominis Insertion: ribs 5, 6, 7 Insertion: the tibia
Action: flexion of trunk (proximal end), patella
Action: flexion of the hip,
extension of lower leg

Gastrocnemius Origin: femur (distal Tibialis Origin: tibia

end) anterior Insertion: ankle, tarsal,
Insertion: heel bone metatarsal
(posterior) Action: dorsiflexion and
Action: knee flexion, inversion of foot
plantar flexion of foot

Soleus Origin: tibia and fibula

Insertion: heel bone
(posterior)
Action: plantar flexion
of foot

MUSCLE RELATIONSHIPS
- Agonist
○ Produces most force -
○ Contracts/shortens during action
- Antagonist
○ Opposition to agonist
○ Determines speed and range of agonist
○ Extends/lengthens
- Stabiliser
○ Fixator/synergist (provide fixed base)
○ Partially contracted
○ Support main movement
TYPES OF MUSCLE CONTRACTION
- Contraction: Shortening or tensing of a part or organ.
- When muscle is stimulated (arouses the organism to action).
- Isotonic
○ Concentric contraction: muscle shortens, causes movement
○ Eccentric contraction: muscle lengthens, causes movement
- Isometric
- Isometric contraction: muscle contracts, no movement produced

RESPIRATORY SYSTEM

STRUCTURE AND FUNCTION

- transfer oxygen from air to blood, remove waste product (Carbon
Dioxide), Works in conjunction with cardiovascular system
Movement
- Delivery of oxygen to muscles + removal of waste products = essential
for movement
Link all systems
- respiratory system → oxygen to muscles (cardio system)-> allows
muscles to contract (concentrically/ecc) across joints

LUNG FUNCTION
- Deoxygenated blood → right side of heart → lung (disposal of CO2) →
blood becomes oxygenated → back to heart → to working muscles,
tissues + organs
- Diaphragm: muscles sheet across chest, contract → draw oxygen, relax
→ pump CO2 out of lungs
- Pulmonary Ventilation: mechanical process relying on pressure changes
in thoracic activity.
- Inspiration = Inhaling
- Expiration = Exhaling
EXCHANGE OF GASES
- *occurs in the capillaries
1. Blood in capillaries arriving at alveoli: low in oxygen, high in CO2
2. Oxygen moves across alveolar-capillary wall into blood
3. Oxygen attaches to haemoglobin in red blood cells.
4. CO2 unloaded from blood into alveoli across wall to be breathed
out
5. Alveoli supplied with fresh air: high in oxygen, low in CO2
- Haemoglobin: red protein that transports oxygen in the blood.
- Pressure Difference: Different concentrations of O2 and CO2 between
blood and air

CIRCULATORY SYSTEM

SUMMARY
- Includes cardiovascular system
- 3 main parts:
○ Heart
○ Vessels
○ Blood
- Transport materials (i.e. nutrients, blood, hormones, waste) to muscles
and organs via bloodstream
- Convert lactic acid to pyruvic acid

COMPONENTS OF BLOOD
- White Blood Cells (leukocytes)
○ Protect body against disease
○ Fight infections (no. of white blood cells increase to fight)
○ Destroy germs as they enter body
- Red Blood Cells (erythrocytes)
○ Transport oxygen and CO2 around body
 - Platelets
○ Blood clotting agencies
○ Stop bleeding
○ Stick to damaged blood vessels to block blood flow
- Plasma
○ Liquid part of blood transports materials (blood cells, nutrients,
hormones, gases)
○ Mostly water
○ Contains mainly oxygen

Artery Vein

- Leaves the heart - Returns to the heart

- High blood flow pressure - Low blood flow pressure (blood
(blood pumped out) returning)

STRUCTURE AND FUNCTION

- Structure
○ Two ventricles carry deoxygenated blood (right) and oxygenated
blood (left)
○ Left and right atriums pump blood out into arteries
○ Pulmonary veins carry fresh oxygenated blood to left side
○ Aorta pumps oxygenated blood out to rest of body
- Function
○ Distribute blood around body to working muscles and organs
○ Pumped to lungs (to be oxygenated)
○ Heart relaxes when filled with blood, contracts when releasing
PULMONARY AND SYSTEMIC CIRCULATION
- Transport system pump → delivers oxygen around body
- Pulmonary Circuit:
○ heart → lungs → heart (right) pulmonary = to the lungs
- Systemic Circuit:
○ heart → every part of body → heart (left)

BLOOD PRESSURE
- Varies in response to posture e.g. lying, sleeping, breathing, emotion,
- Temporary rises - excitement, stress, physical exertion
- Information on how well circulatory system is operating
- Diastolic
● lowest/minimum pressure recorded
● when heart relaxes + fills
● (diastole)
- Systolic
● highest/peak pressure recorded when heart contracts
● blood forced into arteries (left ventricle)
● Systole
- Sphygmomanometer: Measures blood pressure.
HEALTH & SKILL RELATED COMPONENTS OF
FITNESS

SUMMARY
HEALTH RELATED SKILL RELATED

Ability to perform vigorous daily Aspects of fitness forming basis for

activities successful sport/activity output
Prevent chronic disease Important in and improves activity
High level fitness = less fatigue performance
HEALTH COMPONENTS SKILL COMPONENTS

Cardiorespiratory Endurance Power

- Circulatory & respiratory system - Ability to combine strength and in speed in
(aerobic fitness) an explosive action
- Supply oxygen, remove waste - Speed Dominated: power through
during exercise emphasised speed
- Perform long strenuous activity - Strength Dominated: power through
without fatigue emphasised strength
- E.g. beep test - E.g. Standing long jump test, vertical jump
test

Muscular Strength Speed

- Ability to produce force against - Ability to perform movement quickly
resistance - Amount time it takes to perform movement
- E.g. handgrip strength test - E.g. Stopwatch sprint

Muscular Endurance Agility

- Ability to regenerate force over a - Ability to change direction of body
period of time efficiently
- E.g. plank hold - E.g. Agility course

Flexibility Coordination
- Move a muscle through complete - Integration of hand/foot movement with
range of motion sense input producing controlled
- Static vs. Dynamic movement
- E.g. stretch muscles, measuring - E.g. Ball toss
cm of movement

Body Composition Balance

- Percentage of bone, muscles - Ability to maintain equilibrium while
(organs) and fat stationary or moving
- E.g. BMI (Body Mass Index), - Stationary vs moving
Skinfolds - E.g. One foot (static) test

Reaction Time
- Time taken to respond to stimulus
- E.g. Catch ruler
AEROBIC AND ANAEROBIC TRAINING

SUMMARY
- Training programs to develop range of fitness components
- Skill development + strategies
- Identify correct energy pathway/body system to convert nutrients →
energy
- Anaerobic Pathway: Short sharp movements (oxygen is absent)
- Aerobic Pathway: sustained/moderate intensity (with oxygen)

FITT PRINCIPLE
Frequency - How often?
- No. of sessions

Intensity - How hard?

- % of MHR (max. heart rate) reached
- MHR = 220 - age

Time - How long?

- Duration of session

Type - What are you doing?

- Type of activity to be completed

F.I.T.T. PRINCIPLE - AEROBIC TRAINING

- Low to moderate intensity
- Longer than 90 seconds
- Oxygen becomes available to cells of muscles for energy generation
- Continuous activities for long duration
- Must be at least 3 times a week
F.I.T.T. PRINCIPLE - ANAEROBIC TRAINING
- High intensity
- Two minutes or less (+ high intensity)
- Muscles work without oxygen
- E.g. sprinting: instant muscle response, exhaust fuel reserves quick
- Can require aerobic foundation

IMMEDIATE AND PHYSIOLOGICAL RESPONSES TO

TRAINING

HEART RATE
- Number of beats heart makes in set time
- Increase exercise = Increase heart rate
- Average: 70 bpm
- After exercise - drops to resting rate
○ Speed depends on fitness
- Pulmonary + systemic circulation increase to meet increased oxygen
needs

VENTILATION RATE
- Amount of air inhaled at set time
- Increase exercise = Increase ventilation rate
- Rate + depth rapid increase proportional to effort
- + O2 consumption & CO2 production
- Average: 20 L per min
○ During exercise: 170 L per min
STROKE VOLUME
- Amount of blood ejected per beat
- Increase exercise = Increase stroke volume
- Average: 70-80 ml per contraction
○ During exercise: 150 ml
- Speeds up blood oxygenation process

CARDIAC OUTPUT
- Volume of blood pumped out of heart per minute
- increase exercise = Increase cardiac output
- Heart Rate x Stroke Volume
- Average: 5-6 L
○ During exercise: 25L

LACTATE LEVELS
- Amount of lactic acid in bloodstream
- Lactic Acid System: sugar broken down to chemicals → produce energy
for muscles
- Enough oxygen = products carbon dioxide + water
- Average: 1 millimole per litre
- Lactate: chemical (ions + hydrogen ions in water) formed in breakdown
of carbs (in absence of O2)
MOTION

THE APPLICATION OF:

Motion

Linear motion Movement in straight line

E.g. 50m swim

Angular motion Circular movement around central point

E.g. Gymnast (bars)

Projectile motion Move along curved path under action of gravity

E.g. Javelin

Distance motion Path travelled from one displacement to another

Displacement Location measured with respect to other known

point

Velocity Speed

- Rate of change of displacement - Distance/Time, No direction

- Does not move in straight line - Rate body moves from one place to
- Displacement of object over time another
- Magnitude + direction of body - Magnitude of body

Acceleration Momentum

- Displacement/Time - Velocity x Mass

- Rate velocity changes over time - Quantity of motion body possesses
- Increase = Positive Acceleration - Once in motion, stays in motion
- Decrease = Negative - More speed = More distance to stop
Acceleration
 BALANCE AND STABILITY

Center of gravity Base of support Line of gravity

Point all weight in object is Region of body in contact with Imaginary vertical line
equally distributed surface applying reactive force through centre of gravity
Not always within physical limits More stable when centre of
When moving/rotating, is also gravity is in centre of base Represent direction
axis of rotation gravity acts on body
Increase base of support =
Lower centre of gravity =
Increase stability
Greater stability Altered by movement

FLUID MECHANICS

FLOTATION & CENTER OF BUOYANCY

- Ability to maintain stationary position on surface of water
- Centre of Gravity
- Body Density: mass unit volume of body or object
○ mass/volume

FLUID RESISTANCE
- Body or object moves through water or air, exerts force when
encountering resisting force
- Lift is force operates at right angles to the drag

FORCE

HOW THE BODY APPLIES FORCE

- Applied forces
○ Generated by muscles
○ Applied to surfaces e.g. running track
 - Reaction forces
○ Equal and opposite forces exerted in response to applied forces
○ e.g. a runner on a track
○ greater the force the runner can produce = greater the resistance
from the track = faster

HOW THE BODY ABSORBS FORCE

- 5 Ways
1. A force produced by a large area has less impact than a small are
○ e.g. standing on food with heel hurts more than with flat
shoes
2. Minimising force though flexing of joints
○ e.g. landing from jump
3. Changing the impact from direct to oblique = lessen force
○ e.g. boxer turning his head while being punched
4. Absorb the force with equipment and not body parts
○ e.g. boxing gloves
5. Increasing the time absorption
○ e.g. catching a cricket ball

APPLYING FORCE TO AN OBJECT

- Newton’s Laws
1. All objects, if in motion, will remain in motion unless as external
force acts on it
2. Force = Mass x Acceleration
3. For every action, there is an equal and opposite reaction
OPTION 1: FIRST AID
SETTING PRIORITIES FOR THE SITUATION AND
ASSESSING THE CASUALTY

SITUATIONAL ANALYSIS
- Assessing priorities
- Assessing danger & risk to self

Identifying The cause of the injury and obvious surrounding dangers, such as:
vehicle accident, a live power source, heart attack, drowning, serious
sporting injury, or hazardous chemicals

Assessing the possible danger of the situation in relation to the injured person
and whether it will place the first aider in serious danger

Notifying Emergency services (000)

Identifying Resources available to deal with the emergency

Taking To prevent transmitting blood or bodily fluids from the injured person to
precautions the first aider

PRIORITY ASSESSMENT PROCEDURES

Procedures to follow during emergency
- Assess danger & look around
- Analyse incident – how many people involved
- Find others to help – call 000 or 112 first
- DRSABCD
When contacting emergency services:
- Call 000 or 112
- police/ambulance needed
- Type of accident, number of people injured, location
 DRSABCD STOP
DANGER STOP
- Ensure area is safe for yourself - Stop the victim from moving &
and the patient prevent further damage
RESPONSE TALK
- Check for response, call name, - Ask the victim what happened?
squeeze shoulders - Where does it hurt?
SEND FOR HELP OBSERVE
- Make someone call 000 - Is there deformity, bleeding,
AIRWAY swelling or tenderness?
- Open mouth, and place in - Are they distressed
recovery position PREVENT FURTHER INJURY
BREATHING - Severe injury: seek
- Check for breathing, look, professional help, don’t move
listen, feel them
CPR - Less severe:
- 30 compressions, ○ RICER
- 2 OPTIONAL breaths ○ Rest, ice, compression,
DEFIBRILLATION elevation, referral
- Apply defibrillator, follow voice
given prompts
CRISIS MANAGEMENT

CPR
- Use CPR when the patient is unconscious & not breathing – use
DRSABCD to determine
● Dangers must be removed and have checked for airway
obstructions
- 30 compressions then 2 breaths (deep compressions to reach heart)
● Kneel & put body weight into compression – hands in centre of
sternum
● Breaths aren’t essential
● During a water accident, breaths are essential
- Breaths
● Tilt the head backwards & open mouth
● Can use a face shield if it’s someone you don’t know
● Ensure that the chest rises upon each breath – if it doesn’t, tilt the
head further back

BLEEDING
- Loosen tight clothing
- Do not supply oxygen to patient via mouth
- Embedded objects in wound are not to be removed
- Wear gloves to minimise blood-to-blood contact
Blood from an
- artery will be bright red and often spurt (life threatening)
- vein will be darker and less forceful (life threatening)
- capillary will ooze
SHOCK
- Condition where the body stops blood supply to the extremities (arms,
legs, skin) to ensure enough oxygen reaches vital organs

CAUSED BY SYMPTOMS

- loss of blood - Rapid, shallow breaths

- Loss of fluid, dehydration, burns - Nausea & faintness
- Heart attack - Paleness and cold
- Involved in an accident - Clammy skin
- Weak and rapid pulse

NECK AND SPINAL INJURY

SYMPTOMS MANAGEMENT

If conscious,
- Reassure them
- Loosen tight clothing
- Pain at or below the site of injury - Do not move them – support
- Loss of movement head & apply a clavicle collar
- Tingling in hands or feet - Seek medical attention
If unconscious,
- Use DRSABCD
- Be careful when turning
patient upside down
- Apply brace neck
MOVING THE CASUALTY
- If there is no impending danger, wait until the ambulance arrives.
● Moving body may result in spinal injury, punctured artery
- If casualty needs to be moved, follow
● DRSABCD
● Work with patient & tell them what you are doing
● Immobilise fractures, burns, cuts
● If lifting patient, keep straight back and use your legs
● Minimise neck and spinal cord movement
● Frequent communication with patient
- Most important if
● Water level is rising
● Building is at danger of collapse
● Room is on fire or filling with smoke

MEDICAL REFERRAL
- The patient must be sent to hospital if
● CPR was required
● Patient was unconscious at any stage
● Heart attack or spinal injuries were suspected

CARE OF THE UNCONSCIOUS CASUALTY

- If breathing – place them into recovery position
- Support and extend the neck to open airways
- Protect from weather – keep them warm
- Do not give them food/water – wait for medical to arrive
 MANAGEMENT OF INJURIES

Type of injury Signs and symptoms Management

CUTS AND LACERATIONS

abrasions ● a wound on the skin w 1. cleanse with sterile material

separation of connective 2. apply non-stick dressing
open wounds
tissue For open & penetration wounds:
penetrating ● Scraped skin caused by a 1. DRSABCD – seek medical
wounds fall on a hard surface attention
● Incisions or lacerations 2. Control bleeding using pressure
● Deep wound from an 3. Cleanse
object e.g. a bullet 4. Apply clean dressing

OTHER INJURIES

Fractures: ● Sound from breaking bone 1. DRSABCD – seek medical

The cracking or ● Pain at site attention
breaking of ● Swelling & deformity 2. Control bleeding
a bone ● Tenderness 3. Immobilise with a sling or splints
● Limited range of 4. Observe for shock & treat if
movement necessary
Compound break = doughnut bandage
Broken forearm – use triangular
bandages to hold the arm (always tie at
shoulder of uninjured side)

Dislocations: ● Swelling 1. Support

bone dislodged ● Deformity 2. RICER
from the joint ● Discolouration ○ (Rest, Ice, Compression,
● Pain Elevation, Referral)
● Inability to move

Head injuries ● Blurred vision ● DRSABCD – send for help

and concussion ● Loss of memory 1. Support head or neck
● Headache 2. Keep airway open
 ● Change in size of one 3. Do not apply pressure to the head
pupil if a skull fracture is suspected
● Bleeding from nose or
ears
● Abnormal responses

Eye injuries ● Irritation & pain to eye 1. Rubbing & removal of embedded
● Watering, Redness objects must be avoided
● Inability to open 2. Cover both eyes

Nasal injuries ● Pain 1. Breathe through mouth

● Swelling 2. Sit down, leaning forward (place a
● Deformity bucket below)
● Bruising 3. Apply pressure to soft part of
nose just below bone for 10 min

Burns. ● Severe pain 1. Remove danger e.g. fire, smoke

● Possible swelling 2. DRSABCD – seek medical
● Redness attention
● Blistering 3. Place burn under cold water
● shock 4. 4. Remove jewellery & clothing if
not stuck to clothing

Teeth injuries ● Bleeding from the mouth 1. Place in comfortable position

● Dislodged tooth 2. Encourage shallow breathing
3. Pad the injured area Seek urgent
medical assistance

Electrocution ● Unconsciousness 1. DRSABCD

● Electrical wires may be 2. Loosen clothing in area
visible 3. Lay patient on back (slightly
elevate shoulders & bend knees)
4. 4. Do not allow casualty to
consume water or food

Chest injuries: ● Sharp chest pain 1. Place in comfortable position

● Difficulty breathing 2. Encourage shallow breathing
● Tenderness 3. Pad the injured area
 Abdominal ● Shock 1. DRSABCD
injuries: ● Bruising 2. Loosen clothing in area e.g. belts
● Nausea 3. Lay patient on back - slightly
● Difficulty breathing elevate shoulders & bend knees
4. Do not allow casualty to consume
water or food

MANAGEMENT OF MEDICAL CONDITIONS

Medical condition Signs and symptoms Management

Heart attack ○ Discomfort in chest 1. DRSABCD – CPR/Defib

○ Irregular pulse 2. Seek medical attention, 000
○ pain in arm & neck
○ Shortness of breath

Stroke ○ Slurred speech 1. DRSABCD – CPR/Defib

○ Blurred vision 2. Seek medical attention, 000
○ Irregular pupil size
○ Possible seizures or loss of
consciousness

Diabetes Prior to treatment ○ Meals at regular intervalS

○ Loss of body weight ○ Eat carbs
○ Increased urination ○ Regular exercise
○ Excessive thirst & hunger ○ Avoid large amounts of fat
○ Aggression

Hypo-glycaemia (low blood sugar) ○ Unconscious – do not give

○ Rapid pulse glucose
○ Dizziness ○ Conscious – administer
○ Sweating & trembling glucose and drink as
○ Aggression

Hyper-glycaemia (high blood ○ Self-administration of

sugar) insulin
 ○ Rapid pulse
○ Drowsiness
○ Thirst
○ Breath smells of acetone

Epileptic seizures ○ Rigid body 1. DRSABCD

○ Tightened jaw 2. Place in recovery position
○ Loss of consciousness 3. Remove dangerous
○ Loss of bladder control objects
○ Frothing of the mouth 4. During sleep, ensure
airway is open & patient is
breathing
5. Check pulse

Asthma ○ Tightness in chest ○ Reassure them

○ Fast, shallow breathing ○ Administer ventilate
○ Increase heart rate 4 puffs of Ventolin w 4 breaths
○ Wheezing noises between each, Then wait 4
minutes,
○ Little improvement,
another 4 puffs of Ventolin
○ no progression = call 000

Anaphylaxis ○ Breathing difficulties ○ Remove the trigger

○ Swollen face, lips, eyes ○ Administer adrenaline -
○ Swelling in throat EpiPen
○ Unconsciousness ○ EpiPen = only thing that
○ Wheezing or cough can save someone with
anaphylaxis
○ (blue to the sky, orange to
the thigh)

Poisons ○ Headache ○ If unconscious

○ Blurred vision 1. DRSABCD
○ Vomiting 2. Determine type of
○ Change in skin colour poison & treat
 If substance unknown or
corrosive (such as acids)
○ Do not induce vomiting
○ Give milk or water

BITES AND STINGS

Snakebite ○ Puncture marks ○ Rest

○ Double vision ○ Apply a PIT (Pressure
○ Rapid breathing Immobilisation Technique)
○ Faintness ○ Do not elevate

Bee and wasp ○ sharp pain at bite ○ Remove sting

○ Swelling & redness ○ Apply ice
○ Monitor for reactions

Redback spider ○ Stinging pain ○ Medical Help

Bluebottles ○ Faintness ○ Reassure them
○ Swelling ○ PIT

EXPOSURE TO HEAT AND COLD

Heat exhaustion ○ Pale skin ○ Rest in shade

○ Headache & Dizziness ○ Cool body - wet towels &
○ Fatigue ice
○ Thirst ○ Drink water
○ Dilated pupils ○ Do not wrap in blankets
Heatstroke ○ Loss of coordination ○ Heat stroke – medical
○ Heat stroke = possibility of attention
○ unconsciousness

Hypothermia ○ Weak pulse ○ Remove any wet clothing

○ Shivering ○ Warm blankets e.g.
○ Slurred speech sleeping bag
 PHYSICAL ENVIRONMENTS

PHYSICAL ENVIRONMENT

Environment Safety issues Self protective strategies

Traffic ○ Oncoming traffic ○ Providing protective barrier by parking

accidents ○ Flammable liquids a vehicle between oncoming traffic &
○ Glass the accident
○ Fire ○ Turning hazard lights on, Placing a
warning sign, Turning ignition off if
engine is still running
○ Lighting area with low beam if
accident has occurred at night – to
raise awareness & promote safety

Water ○ Desperation of drowning ○ Send for help

environments person (difficult to ○ Do not swim
rescue) ○ Use ropes, branches or floatation
○ Unobservable hazards devices
under water ○ Entering unknown waters with
○ Rips & currents caution
○ Water temp

Electricity ○ Risk of burns, & ○ DO NOT touch objects in contact with

electrocution fallen power lines
○ Fallen power lines are ○ Turn power off at the source
dangerous ○ Remove power cords with
nonconducting material e.g. stick
 INFECTION CONTROL AND PROTECTION

Infection control and protection

Infection precautionary procedures prior precautionary procedures after assisting

to assisting

HIV/AIDS ● Use disposable plastic

gloves ○ Wash hands & surfaces of body that
● Cover cuts that expose have made contact with the casualty
anyone’s blood with soapy warm water
● Cover the face of an ○ If blood enters a cut on your body
unconscious person with a. Wash it immediately & apply
a face mask before antiseptic
administering CPR b. Seek immediate medical
● Clear any used needles attention (blood test)
on scene with care using
gloves

Blood-borne ● Cover face of

viruses unconscious person with
(hep B&C) a face mask before CPR
● Get vaccinated against
Hepatitis-B
● Clear needles with gloves
 LEGAL AND MORAL DILEMMAS

Legal and moral dilemmas

Dilemma Distilled information

Legal implication - First Aid administered must be in accordance with one’s

qualification & level of training
○ Goes beyond qualification & acts negligently =
prone to litigation
- Key objectives = safety & provide help
- An individual is under no duty to administer First Aid
UNLESS a ‘duty of care’ is owed
○ e.g. teacher for students, parent to child
For a child
- Consent is given by parent
- No parents available = consent is assumed
For unconscious person
- Law assumes that consent is given
Conscious patient has right to decline medical help
- Do NOT touch without consent – may be liable for assault,
negligence

Moral obligation In emergency situations, a certain moral responsibility is

assumed
- to act in accordance with training
- provide assistance e.g. call 000
Responsible citizenships = provide assistance to the best of
your ability

Common Sense vs Common sense = essential

heroics - must act carefully & according to situation
Act heroically = could end up a victim too.
e.g. if you can’t swim, don’t attempt to swim in a bid to rescue
someone
 SUPPORT FOLLOWING FIRST AID SITUATIONS

Support following first aid

Type of support Why is it needed? Available sources of support

Debriefing Can be useful to discuss what

to improve on
- Obtaining info about
incident
- Make all recollections
accurate Counselling Organisations
- Headspace
Counseling Usually for serious incidents
- Beyond Blue
- Can be distressing or
- Mental Health Australia
upsetting
Hospitals
- Leads to anxiety,
- Medical Support Centres
depression
Help is available at
- Hospitals
- medical support centre
Provides opportunity to ‘work
through’ situations & reduce
feelings of blame etc
OPTION 2: FITNESS CHOICES
MEANINGS OF EXERCISE

EXERCISE AS A FROM OF PHYSICAL ACTIVITY

- Exercise is any activity requiring physical effort, carried out to sustain or
improve health and fitness. - planned and structured
- Physical activity is any bodily movement
- Low intensity → breathing at a normal pace and can talk easily →
40-60%
- Moderate intensity → breathing heavily but is still able to talk → 60-75%
- Vigorous intensity → person cant talk while doing exercise → 75%+
- Athletes use the heart rate response to exercise as the basis of
measurement. Exercise causes your heart rate to increase in proportion
to your exercise intensity.
- Target heart rate zone is between resting and maximal values which can
be used to help you train at a level of intensity where performance
benefits are maximised
- Australia's guidelines
○ Young people → everyday, vigorous to moderate, 1hour, aerobic
○ Adults → at least twice a week,, moderate, 150 min/week, strength

EXERCISE AND ITS RELATIONSHIP TO FITNESS

- Although the terms ‘exercise’ and ‘physical activity’ are often used with
the same meaning, exercise is recognised as a subcategory of physical
activity.
- The WHO defines exercise as all movements in everyday life, including
work, recreation, exercise and sporting activities.
- Exercise aims to improve one or more of the components of physical
fitness.
- Other types of physical activity:
○ Occupational Physical activity → Landscape Gardening
○ Household Physical activity → Vacuuming, mowing the lawn
○ Transportation Physical Activity → Walking to school
- Physical activity/fitness is defined as the general state of good health,
resulting from regular physical activity.
- It’s the combination of body conditioning and the ability to use the body
when performing a range of physical activities.

VALUE THAT PEOPLE PLACE ON EXERCISE AND

FITNESS

CHANGING ATTITUDES TO FITNESS

- The technological revolution over the last 30 years has had a major
influence on our level of daily physical activity.
- Car parks make it unnecessary to walk and stairs are often unavailable so
we must take a lift or escalator. Entertainment e.g books, movies and
videos all take up our leisure time.

FITNESS AS A COMMODITY
- (Commodification is the process of turning something into a commodity
(A product that exists to generate profit) that can be bought or sold).
- The individual, community, government and business sectors became
aware of the need for everyone to participate in activities that improved
their health.
- Companies recognised that fitness could be a profit-making commodity.
Through advertising, the fitness industry aims to convince the
consumer that the easiest and best way to get fit is by using their
services.
- Advertising within the fitness industry can be presented in many forms.
- The use of special deals, a range of fitness activities, and child-minding
facilities further appeal to the consumers.

INDIVIDUAL FITNESS ACTIVITIES

POWER WALKING/ RUNNING

- Easy and low-impact activities, one health benefit is that you can do it
anytime, it’s safe, cheap and convenient. Good for heart health, and
health in general. You tend to:
○ Have stronger bones
○ Lower BP
○ Feel happy and confident

SWIMMING
- Sufficient to gain health benefits and can be enjoyed all year around.
Relatively inexpensive, making it a cheap and convenient form of
exercise. Not restricted to the local community pool.
- Pools can be found in leisure centres and resorts. The popularity of
swimming as a fitness activity has led to the emergence of aqua
aerobics.

CYCLING
- Most people enjoy it but stop when they’re older. Provides a good
cardiovascular workout.
- Choices to participate in cycling may vary depending on location, busy
roads aren’t ideal to cycle in but some communities have built bike
paths.
- The benefits of cycling to health are very well recognised, hence the
indoor cycling classes and gyms which are cost-effective.
WEIGHT TRAINING PROGRAMS
- Can be undertaken at home or in a gym with appropriate equipment.
Good for people who want to improve the specific components of
strength and muscle endurance. Can be used to increase strength and
improve power.

TAI CHI
- Martial art systems. Enjoyed by many people, and popular with all age
groups. Incorporating movements in coordination with your mind and
respiration. Series of exercises combined into a routine.
- Improves physical well-being. Can benefit people who suffer from
arthritis due to the focus on controlled movement.

PILATES/ YOGA
- The Pilates program focuses on the development of muscles, resulting
in improved body balance and posture. Improves coordination and
balance. Pilates has become popular with people from all sports
including gymnasts and footballers.
- Yoga focuses on breathing exercises and physical postures. Breathing
exercises address poor breathing habits and better utilise the muscles
used in breathing. Beneficial as it re-energises the body giving a feeling
of being more powerful.

EMERGING INDIVIDUAL FITNESS ACTIVITIES

- physical demands. Treadmills and rowing machines can be used in the
privacy of your home and fitness centres. Rapid growth in the PT
industry in recent years.
INDIVIDUAL FITNESS ACTIVITIES

AEROBICS/ AQUA AEROBICS

- Aerobics involves conditioning exercises performed to music. Can cater
for a variety of abilities and fitness levels. Can be designed to be
low-impact or high-impact. Improves cardiovascular efficiency, strength
and agility. The use of energetic music and the instructions and
encouragement of the instructor's health increase motivation.

- Aqua aerobics evolved from aerobics. Involves doing conditioning

exercises similar to those performed in an aerobics class in water.
Provides a good whole-body workout. Participants move in the water
following an instructor. Good for people who have back or joint pain.

PUMP/ STEP/ SPIN CLASSES

- Pump classes →
● Non-aerobic fitness classes that use barbells to improve muscle
tone, strength and endurance. The instructor leads participants in
working out the major muscle groups of the body to music.
- Step classes →
● Aerobic moves to music using a stepped platform. Is adjustable to
suit the individual's fitness level. Improve cardiovascular and
muscular endurance. Suitable to all fitness levels. Classes are
divided into advanced and beginners.
- Spin classes →
● Participants perform routines on stationary exercise bikes. Music
is used to enhance the atmosphere while the instructor leads the
group through cycling speeds. Can exercise how hard you'd like,
and set your own speed and intensity. Good for improving
cardiorespiratory fitness and is beneficial for people who
experience joint injuries.
 CIRCUIT TRAINING
- Can be used to improve both fitness components and skill levels.
Involves the progressive use of a circuit of different types of exercise,
each being performed for a specified amount of repetition. Each
exercise is separated by a brief time rest interval. The total number of
circuits performed during a training session may vary from 2-6/

TEAM GAMES
- Most popular types of exercise available. Provide opportunities to
participate at various levels from social to high-level competition. The
social aspect of others is appealing. Provide the opportunity to develop
new friendships and be a part of a team and people seem to be more
motivated. Netball, soccer, basketball and rugby are all examples of team
games

EXERCISE FOR SPECIFIC GROUPS

- Exercise and fitness needs of people change over time. Exercise should
be encouraged and made available to ensure everyone has the
opportunity to improve their health and well-being.
Pregnant Women
- Exercise should be undertaken. Women who exercise heavily during
pregnancy are more likely to give birth at full term.
- Pregnant women benefit from physical activity. An exercise program can
benefit pregnant women in many ways from the maintenance of a
healthy heart, improved muscular strength and can aid in posture.
Children
- The age of children impacts on their:
● Capacity to learn skills
● Level of motivation to be active
● Susceptibility to injury
 - Children have low motor control and are unable to process info at one
time. For exercise, young children the focus should be on fun and skill
development with no competition. If children enjoy activity when they're
young, it's more likely to continue exercising as they get older.
The aged
- Regular exercise can be very beneficial for older people. As we age there
is a gradual decline in physiological capabilities (reduced muscular
strength, bone density) but if people remain active as they age, the rate
of decline will decrease.
- Most older people exercise to be with others and make new friends in
addition to the health benefits.

EMERGING GROUP FITNESS ACTIVITIES

- Many emerging group fitness activities are supported by child-care
facilities, massage, sauna and perhaps PT’s.
- Sessions are conducted by qualified instructors who not only motivate
the group.
- Fitness gyms for women are becoming more popular and attract people
who feel intimidated by gyms that may be male-dominated.

SETTINGS FOR EXERCISE

EXERCISE AT HOME
- It is often hard to find time to go out and exercise, especially for those
with children, or who work long hours, and exercising at home may be
the most practical option.
- Many people who can afford the equipment have set up home gyms
using treadmills, stationary bikes etc. Some people cannot afford
expensive exercise equipment.
- A range of exercises can be done with relatively little equipment and
another option could be to do an exercise video.
- One of the downsides to exercising at home is maintaining the
motivation to regularly exercise as its easy to be distracted so it's
important to set aside time to exercise.

COMMUNITY FACILITIES
- Local councils provide a range of facilities that can be used by the
community to promote and develop fitness. These can include
cycleways, public pools and community leisure centres.
- Cycleways are common in many communities. They provide a safe
environment for community members to cycle. Public pools are good for
people who choose swimming as exercise.
- Heated pools allow for exercise all year round and in warmer months,
people without access to a pool can enjoy it.
- Community leisure centres provide the convenience of a large number of
activities at one venue. These provide a range of activities like pump
classes, boxing, yoga etc.

FITNESS CENTERS AND PERSONAL TRAINERS

- Fitness centres are a popular choice for people who exercise to improve
fitness. Most centres provide a range of fitness classes.
- These can include pump, step, yoga, tai chi, and aerobics classes.
- They provide a range of exercise equipment to cater for the needs and
wants people have when exercising.

- Personal trainers help clients on an individual basis to achieve fitness

and lifestyle goals.
- They work independently in a client's home, recreation settings or
commercial fitness centres. They should have specialist qualifications
and have completed an accredited PT course.
 - They develop close relationships with their clients and usually complete
a lifestyle analysis on them, plan, guide and monitor a designed program
to meet the client's goals.

EXERCISE CLUBS
- Have grown in popularity as they are an excellent way to enjoy exercise
on a regular basis in the company of friends.
- Provide organised activity and the opportunity to meet people with the
same exercise interest.
- Walking for pleasure clubs promote walking as a good health and fitness
exercise option. Can also include running and cycling clubs.

CULTURAL GROUPS
- Multiculturalism is a part of Australian Society. The establishment of a
variety of cultural groups provides many benefits not only to people of
that culture but also to every Australian.
- Cultural groups keep many different aspects of the culture alive and give
an opportunity to participate in culturally based forms of physical
activity. E.G cultural dancing groups.

ADVERTISING AND PROMOTION

- Advertising is a powerful tool. A good advertisement can be very
persuasive in influencing people to buy a particular product.
- Advertisements for fitness and exercise services can be found in or on
magazines, newspapers, TV and the internet.
- Promotions aimed at enticing the consumer to buy a product or service
can often sound too good to be true. It’s important that consumers take
the time to investigate the products before buying.
HOW TO KNOW WHO TO BELIEVE
- The first step in finding out who to believe is by checking to see if the
product or service is endorsed by a recognised fitness or health
institution.
- It’s important to question if the person offering the service has any
qualifications. Generally, well-recognised brands endorsed by the
Australian fitness industry or health organisations such as the Heart
Foundation are reliable

PROMOTIONAL TECHNIQUES
- Are often used to attract customers to products and services. Targeting
specific groups and offering limited offers are some promotional
techniques used.
- It's important to take the time to compare products, seek advice from
people in the fitness industry and investigate the quality of the product
or service advertised.

ACCURACY OF INFORMATION
- One technique used in advertising is to promote products through good,
attractive advertisements that appeal to the consumer, but give little
information about the product.
- It is wise to talk to the service providers and ask questions regarding
their expertise and qualifications before using that service.

- It is illegal to give false information in advertising, although information

can often be misleading.
- If there are any concerns about the accuracy of information, investigate
the information supplied by asking people with more knowledge in that
area
 ETHICS OF ADVERTISING
- As with any commercial industry, the fitness industry uses many
advertising techniques to attract customers and make money.
- There are many genuine fitness products and service providers
available. It’s important that people understand that there is a range in
the quality of service and products available.
- The claims made in advertising can be misleading and may even be false.

INDIVIDUAL FITNESS ACTIVITIES

ACCESS TO FACILITIES
- The availability of and access to exercise facilities impacts on the
participation in exercise.
- Financial circumstances can limit access to facilities.
- For people who live in isolated communities, the facilities available are
limited or even non-existent.

CONVENIENCE OF USE
- The issue of time can impact on people's ability to exercise. People are
more likely to participate in exercise if it's convenient to do so.. If it's
difficult to get to and from facilities, people are more likely to opt out of
exercising.

COST
- The ability to afford to join a fitness centre and buy fitness equipment
can be a barrier to people exercising. Lack of money can restrict the
range and type of activities available.
- Many physical activities are very costly and some people are not able to
make a financial commitment. The limited range of exercise choices that
are left may not be appealing, so exercise decreases.
FEELINGS ABOUT FITNESS AND EXERCISE
- The experiences people have when they are young can affect their
attitudes to exercise.
- When those experiences are unpleasant, negative feelings about
fitness and exercise develop and can form a barrier to exercise so it's
important that exercise is fun.

EXERCISE AS A PRIORITY
- In people's busy lifestyles exercise is not a priority.
- Some people work long hours at stressful jobs. They don’t perceive
exercise as a priority, as they have more important work to do.
- For some people, exercise isn’t important as they don’t recognise the
important health benefits of regular exercise.

INFLUENCE OF OTHER RESPONSIBILITIES

- For many parents (especially mothers), the commitment to raising
children can be a barrier to exercise. Lack of personal time is especially
an issue when caring for small children.Parents need to manage their
time to include some physical activity.
- They can do this by increasing their incidental activity, for example,
cleaning the house more vigorously and sharing family responsibilities
between the two parents allowing for them to both participate in
exercise.