1. Session 1

2. Register

4. Components of physical fitness
Aerobic endurance
Muscular endurance
Body composition
Flexibility
Speed
Muscular strength
List the 6 components of physical fitness : Aerobic endurance, Muscular endurance, Body composition, Flexibility, Speed & Muscular strength
0-2 minutes

5. Sporting Examples Aerobic endurance Muscular endurance
Body composition
Flexibility
Speed
Muscular strength
Marathon running
Tour de France Cyclists
Sumo wrestler/Jockey
Gymnast
100metre sprinting
Weight lifter
List sports that require each of the components
Why does that sport require the component?
2-5 minutes

6. Exam question
Cristiano Ronaldo plays football, give examples of when he would use the 3 different types of speed?
5-8 Minutes

7. Improve?
How does an athlete improve on any component of fitness?
Training

8. Principles of training
FREQUENCY, INTENSITY, TIME, TYPE.
SPECIFICITY, INDIVIDUAL DIFFERENCES & NEEDS, PROGRESSIVE OVERLOAD, ADAPTATION, REVERSIBILITY, VARIATION, REST & RECOVERY.

9. Training methods List as many training methods that you know
Link the training method to a component of physical fitness

10. Muscular Strength & Muscular Endurance training
Free weights.
Circuit training.
Also plyometrics (will be mentioned in the second session)

11. Aerobic endurance training
Continuous training
Fartlek training
Interval training
Name the 3 types of aerobic endurance training.

12. Speed training Hollow sprints Acceleration Interval training
Speed training is a way of developing speed over a short distance.
You should work within your speed zone up-to 15 seconds, and follow this with rest period.
What is your speed training zone?
Speed training zone = % of MHR

13. Flexibility training What are the two types of static stretching?
What does static mean?
What is the difference between static and ballistic stretching ?
What is PNF?

14. Exam question
A weight lifter is looking to improve her muscular strength, and has asked you for advice. Within what percentage of her MHR would you advise her to train?
How would the percentage of her MHR change if she wanted to improve muscular endurance ?
5-8 Minutes

15. How good ? How do you know somebody's fitness level? [FITNESS TESTING]
Get students to name as many fitness tests that they know (can they name the tests that relate to physical components?)

16. Fitness testing A fitness test should be carried out ……..?
Conducting a fitness test :
Check equipment
Informed consent
Choose the test
Carry out the test
Reliability
Validity

17. The fitness tests Aerobic endurance Muscular endurance
Body composition
Flexibility
Speed
Muscular strength
MSFT, FST
PUT, SUT
BIA, BMI, SFT
SRT
35MST
1RPM
Name the tests for each physical component

18.  Compare the 3 fitness tests for Body Composition?
State the advantages of the press up test.
Each fitness test has advantages and disadvanatges.
Highlight to the students the key things to consider – expense of equipment, technicality of equipment, space required, accuracy of results etc

19. Exam Question
Before Bob carries out the multi stage fitness test, he is asked to complete an informed consent form. What is included on the form?

20. Exam Question
Michael Jordan would like to measure his explosive power. Describe the fitness test that he would use.

21. Exam Question Which training method is being described:
Lifting barbells or dumb-bells standing up or lying on a bench or table. A partner is sometimes required to help lift weights to prevent injury.
Answer = free weights.
Further questioning – Which component of fitness is being trained? Why is technique important for free weight training ?

22. Exam Question
Mo Farah is training to run the London 2015 Marathon; Which training method does he need to use, and within which training zone percentage?
Answer =Continuous training & 60-85% MHR

23. Exam Question
Jessica Ennis has approached you to ask for recommendations to increase the intensity of her training. She is currently carrying out circuit training. What would you recommend?
Increase the time at each station, increase the weight if using weights, reduce the rest periods.