BTEC Sport

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

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

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

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

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

6. 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?

7. Heart Rate • 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!

8. 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

9. 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

10. 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

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

12. 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

13. 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)

14. 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

15. 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

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

17. 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?

18. 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?

19. Reliability and Validity • Reliability 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.

20. 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?

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

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

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

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

25. 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)

26. 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.

27. 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!

28. 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.

29. Components of Fitness and Fitness Tests!

30. 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?

31. 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