Fitness for Sport and Exercise Exam Revision 2019 BTEC Sport Fitness for Sport and Exercise Exam Revision 2019

Physical Fitness Definitions?!? 1 – Aerobic Endurance (AKA cardiorespiratory) 2 – Muscular Endurance 3 – Muscular Strength 4 – Flexibility 5 – Speed (Accelerative, Pure, Speed Endurance) 6 – Body Composition Definitions?!?

Skill-Related Fitness 1 – Balance (static and dynamic) 2 – Power (speed and strength combined) 3 – Agility 4 – Co-ordination 5 – Reaction Time Definitions?!?

Fitness for Different Sports Each sport or position requires different types of fitness. What would the following sports need and why? Badminton Kayaking

Principles of Training These are the four basic principles of training that a coach will need to train a performer. Ask yourself these questions: How often? How hard? How long? How will you train?

Additional Principles of Training 1 – Specificity 2 – Individual Needs 3 – Variation 4 – Rest and Recovery 5 – Progressive Overload 6 – Adaptation 7 - Reversibility Give yourself a score out of 7 How many can you describe and explain?

Heart Rate Calculate your own and mine! What is heart rate? (bpm) How do we measure it? Working out maximum heart rate Max HR = 220-your age Calculate your own and mine!

HR Training Zones How do you work out a target zone? 1 – Calculate max HR (220-age) 2 – Find upper training threshold Max HR x 0.85 (This gives you 85% of max HR) 3 – Find lower training threshold Max HR x 0.6 (This gives you 60% of max HR) 4 – Write down the target zone This is between the higher and lower training threshold – 60% - 85% for CV health and fitness

Borg (RPE) Scale It measures ‘exercise intensity’ how hard you think you are working! 6 = No exertion 20 = Maximal Exertion You can estimate HR using the Borg scale Here is the equation HR = RPE x 10 For example RPE = 15 – 15 x 10 = 150bpm

Training and Safety Warm Up Increase HR, Gets full range of movement, can prevent injury and allow you to prepare mentally Cool Down Decrease HR, get body levels back to normal, stretching prevents soreness the next day

Describe each type of training to your partner! Flexibility Training Static Stretching (active and passive) Ballistic Stretching Proprioceptive Neuromuscular Facilitation(PNF) Describe each type of training to your partner!

Strength Training Free Weights (barbell or dumb-bells) Core exercises = spine and pelvis exercises e.g. squats Assistance exercise = specific to sport, arms and legs e.g. Bicep Curls Exercises – lunge, calf raise, bench press etc

Types of Strength Training Maximum Strength – lift a large amount in one movement (90% 1 rep max x 6 reps) Elastic Strength – lots of movements in a row, gymnast (75% 1RM x 12 reps) Strength Endurance – repeating the same movement (50-60% 1RMx 20 reps)

Circuit Training This develops muscular strength and power Each exercise is called a station Remember to think about the order of exercises to allow muscle groups time to rest and recover

Plyometrics This is explosive sudden bursts of power and muscular strength. It involves leaping, rebounding, jumping exercises. Good for sprinters, basketball, volleyball etc Can cause muscular soreness

Aerobic Endurance Training Continuous Training Fartlek Training Interval Training Circuit Training Choose two methods each and describe them to your partner!

What type of sports would need this training? Speed Training Hollow Sprints – more than one sprint with a walk or jog in between Interval Training – Period of work followed by a period of rest Acceleration Sprints - like a car moving through the gears! Hill Sprints – running uphill! Resistance Drills – bungee, bands, tyres etc What type of sports would need this training?

Why are these important? Fitness Testing Why do we carry out fitness tests? Name 4 reasons! What are pre-test procedures? Calibration of equipment Informed Consent Warm Up Why are these important?

Reliability and Validity If a test is carried out again you should expect to get the same result. For example the weather should be the same! Validity Does the test measure what it is supposed to measure? Think about different muscle groups.

What do you need to know? Purpose – What is the aim? Standard Procedure – How is it conducted (carried out) Equipment – What do you need to conduct the test properly?

Aerobic Endurance Tests Multi- Stage Fitness Tests Forestry Step Test (Metronome) Purpose? Equipment? Procedure?

Muscular Endurance Tests One Minute Press Up Test One Minute Sit Up Test Purpose? Equipment? Procedure?

Speed and Agility Testing Speed = 35m Sprint Test Agility = Illinois Agility Test Purpose? Equipment? Procedure?

Flexibility and Strength Test Flexibility = Sit and Reach Test Strength = Grip Dynamometer Purpose? Equipment? Procedure?

Power Testing Vertical Jump Test How do you calculate a performers power? Use a nonogram chart Plot the two scores on the chart – weight and test score. Draw a line between the two and read out middle reading (d – kgm/s)

Body Composition - Body Mass Index BMI estimates/calculates your ideal weight You will need to use this equation BMI = Body Mass (kg) / height (m) squared For example = 63/1.7 squared (1.7 x 1.7) 63/2.89 = 21.8kg You then read the number off a chart to see you are ideal, over or under weight.

Bioelectrical Impedance Analysis (BIA) Lay on a mat or stand on a scale Small current passes through the body Passes through fat-free mass easily Passes through fatty mass less easily The BIA then gives a reading you can compare in a table!

Body Composition - Skinfold Test Male test sites – chest, abs, thigh Female test sites – tricep, superiliac(waist), thigh Pinch skin, pull fat away from muscle, place callipers on skin, take reading, repeat 3 times, add the total (mm), plot the total on the nomogram, join up age and total.

Components of Fitness and Fitness Tests! Component of Fitness Test Aerobic Endurance Multi Stage Fitness Test, Forestry Step Test Muscular Endurance 1 min press up test, 1 min sit up test Muscular Strength Grip Dynamometer Test Flexibility Sit and Reach Test Speed 35m Sprint test Body Composition BMI test, Bio-electrical Impedance Analysis(BIA), Skinfold Power Vertical Jump test Agility Illinois Agility Test

Interpretation of Results This just means comparing to normative (normal) published data. You will need to find the rating (poor, average, good – compared to others) Could you evaluate the test – why did the performer get the score – and suggest how they could improve?

Think; Cost, Time, Space, Reliability, Validity, Equipment needed etc 8 Mark Questions? Remember to think about; Advantages and disadvantages – which training method would you suggest why? What are the positives/negatives of the fitness? Think; Cost, Time, Space, Reliability, Validity, Equipment needed etc https://www.youtube.com/watch?v=lcDSKLrLDO0