Download BTEC-Sport-L2-Unit-1-Revision poster FINAL with methods

Physical Fitness
1. Body Composition
2. Aerobic Endurance
3. Muscular Strength
4. Speed
5. Flexibility
6. Muscular Endurance
Skill - related Fitness
1.
2.
3.
4.
5.
Agility
Balance
Co-ordination
Power
Reaction time
Training Pyramid
60% - 85%
Max HR x 0.60 =60%
0.85 = 85%
0.95 = 95 %
Basic Principles
Frequency – How often do you train? (How many times a
week)
Intensity – How hard do you train? (Heart rate/pyramid, BPM,
BORG scale RPE)
Time – How long you train for? (min. 30mins, 20 mins in your
target zone)
Type – What type of training method (e.g. free weights,
circuit, interval…?)
BORG Scale – Rating of
Perceived Exertion (RPE)
RPE x 10 = Heart rate bpm
E.g Level 13 x 10 =130bpm
Additional Principles of Training – SPORT with R&R after!
Specificity – training matches the sport or the individual needs of athlete (Sport, Position, Component of fitness, Age,
Gender)
Progressive Overload – Make training gradually harder so body gradually improves and adapts (increase
FREQUENCY/INTENSITY/TIME)
Adaptation – Body adapts in response to training (gets stronger (hypertrophy) because of strength/endurance
training etc.)
Reversibility – Body will reverse back if training is stopped for a prolonged time (illness, injury, and motivation)
VariaTion – Training must be varied to avoid boredom (use different TYPEs of training methods)
Rest and Recovery –Allows adaptation to take place and to avoid injuries due to fatigue/tiredness (have rest days)
Warm up - Pulse raiser, stretches,
joint mobilisation
Cool down – Pulse lowering, Static
stretches, Developmental stretches
(PNF), reduces soreness/aches
Flexibility training
Speed Training
Strength, muscular endurance and power
training
1. Free weights – Sets, reps, barbell, dumbbell
2. Circuit Training – stations
3. Plyometric – bouncing, throwing, jumping
1. Static Stretching – Active (you),
Aerobic Endurance Training
Passive (someone/thing else)
1. Continuous training – non-stop 30 mins
2. Ballistic Stretching – bouncing,
slow,
Component
actions of
Fitness test 2. Fartlek Training – ‘Speed play’,
Advantages
medium, fast/different terrain
Fitness
3. PNF
Stretching – stretch, hold,
3. Interval Training (long) – work, rest, work,
tension, stretch further – injury link
rest
1. Hollow Sprint - broken up
by ‘hollow’ lower level work
2. Acceleration Sprints jogging to striding and
finally to sprinting at
maximum speed.
3. Interval Training (Short) – work, rest, work, rest
Disadvantages
Fitness
tests over
the page
Body Mass Index (BMI)
Body
Composition
Bioelectrical Impedance
Analysis (BIA)
BIA = electricity passed through body
from WRIST to ANKLE. Measures the
resistance from muscle and fat
Sum of Skinfolds
Use CALLIPERS to measure skin on the
THIGH, TRICEPS, SUPRAILIAC (hip) for
females. CHEST, ABDOMINAL, THIGH
for males
Add measurements together and use
on the JACKSON-POLLOCK nomogram
Multi Stage Fitness Test
(MST/Bleep test)
Aerobic
Endurance
Cones/Lines 20m apart, run inbetween to the sound of a beep.
Gradually gets faster. Longer you can
keep up the higher the level
Forestry Step Test
Step/ bench- 33cm for females and
40cm for males. Step up and down for
5 minutes to a metronome.
(90bpm/22.5steps a min). Record
pulse and compare to table
Speed
Muscular
Endurance
Agility
Results can be misleading as
muscles weighs more than
fat
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Quick and gives instant
results
Can be repeated over
time with no bad effects
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Needs expensive equipment
Relies on performer to
urinate 30 minutes before
the test (reliability)
No exercise 12 hrs before
test, eat 4 hrs before, drink
caffeine (validity of results)
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Provides accurate
percentages of body fat
Quick and easy
Cheap
Administered anywhere
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Can test a large group at
once
Tests to maximum effort
Very cheap
Norm data gives good
indication of fitness
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Low cost (metronome is
free on internet)
Can be performed inside
or outside
Can test on your own
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Little equipment so
cheap to run
Simple to set up
Done anywhere
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Simple and easy test
Lots of normative data
Completed anywhere
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Well known test
Quick and easy to
perform
Published tables for data
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Quick and easy
Little equipment
Large groups at once
Illinois Agility test
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Cheap and easy to
conduct
No specialist equipment
Valid test for games
players
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Cones set up as in the image, lie face
down on the floor at the start, measure
time to complete course in seconds
Quick and easy to
conduct
Conducted most places
Cheap
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3 attempts, squeeze grip dynamometer
measure result in Kg or KgW.
Both feet against the sit and reach box,
reach forward and measure result in
centimetres
Sit up and press up tests
Count how many sit ups or press-ups
completed in 1 minute
Vertical Jump test
Power
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35m sprint test
Sit and Reach test
Flexibility
Easy to carry out
Quick to see results
Sprint from one line/cone to another in
a straight line over 35m. Record time
and compare to normative data
Grip dynamometer
Strength
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Stand side on to wall reach up and
mark/set the measure. Standing jump
as high as possible touching wall.
Measure between two marks
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Needs specialist equipment
Problems with people
revealing bare skin
Assistant required
Not suitable for elderly
If outside, environment may
affect
Scores can be subjective
Low motivated performers
and invalid results
Relies on strict rules on
bleep
People may struggle to keep
with the stepping pace on
metronome
Unreliable results
Benefit to taller people
Human error when timing
can affect results (wind)
Assistant required to time
Non slip surface essential
Must be adjusted for hand
size which may affect results
Specialist equipment
needed
Measures lower back &
hamstrings only
Length of arms and legs
affect results
Variances of warm ups
Arguments of correct
technique can affect results
Human error with timing can
affect results
Weather or surface
(slip)conditions can affect
results
Also tests speed (10m
sprints)
Technique can affect result
as need to jump and mark
wall
Assistant required
Component of
Fitness
Training Method
Static Stretching
Flexibility
training
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Active (on their own to apply extra
force to lengthen ,muscles
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Passive – help of an object (e.g. wall)
or partner
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Ballistic Stretching
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Involves fast, jerky movements such as
bouncing, taking the joint past it’s normal
range
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PNF (Proprioceptive
Neuromuscular Facilitation)
Extension of passive stretching, used a lot for
rehabilitation from injury
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Circuit Training
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A set of ‘stations’ where you move from one
exercise to another. The stations can vary to
suit each sport, fitness level, age, gender etc.
Circuits can be for general fitness, or specific to
strength, power or/and endurance.
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Can increase the time at each station, intensity
of work, reduce rest periods. All linking closely
to the principle of progressive overload.
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Free Weights
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Using barbells, dumb-bells or fixed resistance
weight machines. 1 or 2 sets of each exercise
Strength,
Endurance
and Power
Advantages
Workload should be calculated using the 1RM
(1 rep. max – heaviest weight you can lift in
one rep.) then intensity of work linked to the
training zone
e.g. strength – low reps, high weight (6 x 90%
1RM)
elastic strength – (12 x 75% 1RM)
endurance – high reps, low weight (20 x 60%
1RM)
Plyometrics
Develops explosive power, known as jump
training. Used widely in sports such as
athletics, netball, basketball and volleyball.
Involves quickly stretching and then shortening
muscles repeatedly producing great amounts
of force. Includes skipping, jumping, bounding,
incline press ups, hopping
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Disadvantages
Improving flexibility can reduce
injuries
Easy to carry out
No/Low cost
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Limited improvements above
and beyond the normal range
of movement
Improving flexibility can reduce
injuries
Replicates sports specific
movement
No/Low cost
No partner needed
Improving flexibility can reduce
injuries
Develops greater flexibility
quickly
No/Low cost
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Incorrect technique can lead
to over stretching and muscle
soreness
Can lead to injury too if
muscles are stretched too far
Can be completed in a large
group all at once
Can be cheap
Indoors/outdoors
Limited equipment needed
Match to fitness goals/sport
specific
Variety of stations (boredom)
Link to specific component of
fitness
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Quick way to improve muscle
strength
Targets specific muscle groups
(specific sports)
Effective to improve muscular
endurance (high reps, low
weight)
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Can be made sport specific
Quick improvements in power
can improve performance in
specific sports
Little cost involved
No specialist equipment needed
Indoors/outdoors
Large groups
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Need experience to perform
safely
Assistant required
Time to design and set up the
circuit
Time to demonstrate each
station to performers
If outside, environment may
affect some stations
Safe technique required on
each station to avoid injury
Careful planning needed to
ensure safe technique
Heavy weights need safe
storage area
Expensive
May need a spotter
Heavy weights not suitable for
some groups (young, elderly)
Incorrect weight use (not
using progressive overload)
can lead to soreness or injury
Need a variety of weights for
all needs
Need to be experienced to
train safely
Can lead to joint/muscular
injury
Continuous Training
Generally long, steady training within the
aerobic training zone (60-85% 0f MHR).
Moderate intensity for at least 30 mins (20
mins in the training zone)
Fartlek Training
Aerobic
endurance
Refers to Swedish ‘speed play’. Usually done
outdoors and is continuous with no rest.
Fartlek involves changing the speed (intensity)
of the activity or terrain.
Long Interval training
Training with rest/recovery periods. Long
interval improves aerobic endurance (60-85%
of MHR). Varies work and rest periods.
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Hollow Sprints
Series of sprints with ‘hollow’ periods of
walking or jogging. E.g. sprint 20m, jog (or
walk) 20m, sprint 20m etc
Speed
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Acceleration Sprints
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Gradually increasing the speed from walking to
striding to sprinting. Can vary to use hill
sprints, resistance drills adding weight. Rest
periods is walking back to the start point
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Short Interval Training
Alternating work and rest (or recovery). For
speed, training is short intervals, higher
intensity, working in the anaerobic (85-95%
MHR) or speed (95-100% MHR) training zone
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Little equipment (if any) needed
Cheap
Suitable for beginners (couch to
5k)
Large groups (social aspect)
Good to safely build endurance
Good for recovery from injury
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Cheap, no specialist equipment
Large groups
Can overload training by adding
a weight belt or weighted
rucksack
Adds variety to avoid boredom
Cheap, large groups
Fits well to individual needs –
work at own specific intensity
Easy to add more workload –
progressive overload.
Easy to make sport specific
(swimming/football/basketball
etc)
Simple and easy to set up
No specialist equipment needed
Sport specific
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Repetition = boredom
No special equipment needed,
cheap
Large groups
Easy to use principle of
progressive overload
Good variety available
Quick and easy to set up a
session
Cheap
Sport specific (sprinting to
football to netball)
Easy to apply progressive
overload (time, intensity etc)
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Repetition = boredom
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Repetition = boredom
Beginners will tire (fatigue
quickly)
Too much work can lead to
muscle soreness
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Training long distances (26.2
miles – marathon – 3-5
hours!) can be boring
(monotonous)
Risk of injury if running on
hard surfaces
Does not develop anaerobic
system and tolerance to lactic
acid
Careful control of
speed/intensity need to stay
in the aerobic training zone
Self-motivation important or
performer can complete work
at lower intensity
Boredom due to repeating the
same task over and over
Careful planning needed to
stay in the target training zone
Please note – ALL training methods should have a warm up and cool down as standard
Questions to think about:
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If you are to plan a safe personal exercise programme over a number of weeks, what would
you need to consider?
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The sport, components of fitness you want to improve, the fitness goal (running a 5k in 25
mins), most suitable training method, variety of methods, current fitness levels, how to
apply progressive overload, injuries etc etc