a) Choose one activity : Swimming Describe the types of fitness you require to perform well in this activity. 4 Marks

My activity is swimming and my event is the 100m F/C In order to perform to the best of my ability I require different types of fitness. I need to look at my Physical fitness. Firstly I need good Cardio respiratory endurance which is the ability to keep going for a relatively long time without tiring. I need this as my event is over a long distance. I also require good local muscular endurance which is the ability to repeat the same action over and over again without getting tired. I need this in my legs and my arm action to keep a good technique in my stroke.

Skill Related Fitness In swimming 100m skill related fitness is also necessary for a good performance. I need good coordination with my arms and legs. I also need a good reaction time so that I can get a good start.

Mental Fitness Mental fitness is very important in my performance especially when I have a competition. I need to mentally rehearse how I am going to swim the race so that I am well prepared. I must be prepared to manage my emotions so that I am in control and don’t let the pressure of the competition get to me. I need to focus on what I am trying to do.

b) Choose one of the types of fitness described in Part (a). Describe one method you used to gather information about this type of fitness 3 MARKS

To answer this question you need to give detail on how exactly you gathered information. Example Answer: My event is the 100m F/C which requires Good Cardio Respiratory Endurance and good Muscular endurance. To collect information on my physical fitness in swimming I used a Nationally recognised test called the T5 swim test. To collect the necessary information on my CRE I swam front crawl at a steady pace for 5 mins non stop while my classmates and teacher took different information about my performance.

Part b) cont. T 5 test cont. Someone counted the number of lengths I swam in 5 mins. Someone took my split times for each length. Someone counted the number of arm pulls I took per length. Someone watched my breathing technique and took notes. At the end of the 5mins I was asked how I was feeling. I could then compare my results with the national norms.

Part b) cont To collect more information on my physical fitness I also used a battery of fitness tests. To test my CRE I used the Multi Stage fitness test again this is a nationally recognised test for CRE. I could then compare my results with the rest of the class and national norms

Part c) What did this information tell you about your fitness in this activity In this answer you should give clear results of what you found and relate them to your chosen activity. Example. The results of my T5 swim test gave me a good idea of my CRE fitness. When I compared my results with the national norms I was below average. I could also see from my results that I was unable to keep up a consistent stroke rate and towards the end of the 5mins I was tiring quickly.

Part c) cont I could also see from my results that I was having to take more breaths towards the end of the swim. I also noted that when I started, my times for each length were very consistent and round about the same but as the time went on and I became tired, my times reflected this.

Part c) cont. This means my lack of CRE will have an effect on my overall performance. I will find it hard to keep up with my opponents. I will not be able to keep up a strong pace. My technique will deteriorate, again affecting my overall performance. I will have no energy left to produce a fast finish to the race.

Part d) How did you use the Principles of Training to plan a fitness programme for the type of fitness chosen in Part b) The Principles of training I used to plan a training programme I used to address my lack of CRE and LME were: Frequency: I trained 3 times a week in the pool. Intensity: I monitored my heart rate throughout the training session with the use of a heart rate monitor to make sure I was working within my aerobic training zone. Duration: My training lasted for 45mins using various CRE methods of training.

Part d) cont Specificity: I made sure that the training was specific to my requirements and was relevant ie based on swimming drills I trained within the activity and out with the activity. Progressive Overload: I progressively made my training more challenging over the 6 weeks by increasing the duration of my training from 45mins to 50minsand decreasing the rest periods.

Part e) What effect did your training programme have on your whole performance In this answer you should compare your performance before the training programme to how it changed after the programme. What has changed and what effect has it had on your performance. What can you now do that you couldn’t do before. CRE was much better (how do you know this) Didn’t feel so tired Re-timed my swim and my time had improved. My split times were faster. My breathing was easier. My arms are no longer sore I can challenge others in the class I have more confidence.