1. Dominic bridge My ‘fitness requirements for achieving excellence in sport’ assignment.

2. What do we mean by the term fitness. Fitness is… ‘the ability to meet the demands of the environment’

3. By the end of this assignment, I will.. Be able to describe the components physical fitness and skill-related fitness (P1) Be able to describe the components physical fitness and skill-related fitness (P1) Explain the component in relation to how it will allow you to achieve excellence in your chosen sport (M1) Explain the component in relation to how it will allow you to achieve excellence in your chosen sport (M1) Describe 3 different training methods that can be used to achieve excellence (P2) Describe 3 different training methods that can be used to achieve excellence (P2)

4. Assessment criteria To achieve a PASS grade the evidence must show that I am able to: P1 Describe the fitness requirements for achieving excellence in a selected sport P2 Describe three different fitness training methods used to achieve excellence in a selected sport To achieve a MERIT grade the evidence must show that, in addition to the pass criteria, I am able to: M1 Explain the fitness requirements for achieving excellence in a selected sport

5. Components of physical fitness Aerobic endurance Aerobic endurance Muscular endurance Muscular endurance Speed Speed Flexibility Flexibility Strength Strength Body Composition Body Composition

6. Aerobic endurance Endurance is the ability to exercise continuously for prolonged periods without tiring. Endurance is the ability to exercise continuously for prolonged periods without tiring.

7. In my chosen sport football Aerobic endurance is used by attackers. They have to have good endurance to beat the defenders in the second half. When the defenders are most at their weakess. *E.g If I have good aerobic endurance I am able to keep running longer and recover quicker, therefore I am more effective at the end of the game and I am able to….. In my chosen sport football Aerobic endurance is used by attackers. They have to have good endurance to beat the defenders in the second half. When the defenders are most at their weakess. *E.g If I have good aerobic endurance I am able to keep running longer and recover quicker, therefore I am more effective at the end of the game and I am able to…..

8. Speed Speed is the ability to perform a movement quickly or the quickness of movement of a limb Speed is the ability to perform a movement quickly or the quickness of movement of a limb

9. Speed In my chosen sport football In my chosen sport football Speed is used by wingers, defenders and attackers. The attackers use speed to get round the defenders. The defender uses speed to keep up with the attackers. (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Speed is used by wingers, defenders and attackers. The attackers use speed to get round the defenders. The defender uses speed to keep up with the attackers. (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

10. Muscular endurance Muscular endurance is the ability of a muscle to do work or maintain effort over a prolonged period of time Muscular endurance is the ability of a muscle to do work or maintain effort over a prolonged period of time

11. Muscular endurance In my chosen sport …….. In my chosen sport …….. Muscular endurance is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Muscular endurance is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

12. Strength The ability to exert a force against a resistance The ability to exert a force against a resistance

13. Strength

14. Flexibility Flexibility is defined as the range of movement around a joint. Flexibility is defined as the range of movement around a joint.

15. In my chosen sport …….. In my chosen sport …….. Flexibility is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Flexibility is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

16. Body Composition Body composition is the amount of fat mass relative to fat free mass (muscle, bone, organs) in the body. Body composition is the amount of fat mass relative to fat free mass (muscle, bone, organs) in the body.

17. In my chosen sport …….. In my chosen sport …….. Body Composition is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Body Composition is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

18. Components of motor fitness Agility Agility Balance Balance Power Power Reaction Time Reaction Time Co-ordination Co-ordination

19. Balance The ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt) The ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

20. In my chosen sport …….. In my chosen sport …….. Balance is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Balance is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

21. Power Power can be described as ‘fast strength’, in that it is a combination of strength and speed. Power can be described as ‘fast strength’, in that it is a combination of strength and speed.

22. In my chosen sport …….. In my chosen sport …….. Power is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Power is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

23. Reaction Time Reaction time is the time it takes for a person to respond to a stimulus. Reaction time is the time it takes for a person to respond to a stimulus. E.g. a sprinter needs to have fast reaction times in response to the starters gun. E.g. a sprinter needs to have fast reaction times in response to the starters gun.

24. In my chosen sport …….. In my chosen sport …….. Reaction time is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Reaction time is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

25. Coordination Coordination is the ability to repeatedly execute a sequence of movements smoothly and accurately. This may involve the senses, muscular contractions and joint movements. Coordination is the ability to repeatedly execute a sequence of movements smoothly and accurately. This may involve the senses, muscular contractions and joint movements.

26. In my chosen sport …….. In my chosen sport …….. Co-ordination is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Co-ordination is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

27. Agility Agility is the ability to change direction rapidly. Agility is the ability to change direction rapidly. It is used in situations where it is necessary to run around opposition and team members or around a court. It is used in situations where it is necessary to run around opposition and team members or around a court.

28. In my chosen sport …….. In my chosen sport …….. Agility is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers) Agility is used (on this slide illustrate the requirements for the above component in your chosen sport. When and/or how is it used - give examples, if you excel in this component what benefits does it give you over other performers)

29. Describe how training each component of fitness will help you to achieve excellence in your sport. Describe how training each component of fitness will help you to achieve excellence in your sport. For example, aerobic endurance will allow you to maintain high intensity work for the entire game e.g. getting to rucks and mauls, power at lineouts and scrums, tackling. For example, aerobic endurance will allow you to maintain high intensity work for the entire game e.g. getting to rucks and mauls, power at lineouts and scrums, tackling. Better endurance will also allow you to train for longer at higher intensity. How will that allow you to reach excellence? Better endurance will also allow you to train for longer at higher intensity. How will that allow you to reach excellence? P1

30. Fitness training methods What is a method of training? Can we think of some examples?

31. Research task… In small groups select a component of fitness. In small groups select a component of fitness. You must research a training method used in order to improve that component (there may be more than 1). You must research a training method used in order to improve that component (there may be more than 1). You must be sport specific and remember it is for achieving excellence. You must be sport specific and remember it is for achieving excellence. You will be presenting your findings to the rest of the class. You may want to use diagrams in your examples. You will be presenting your findings to the rest of the class. You may want to use diagrams in your examples.