PE BTEC Unit 1: Fitness for sport and exercise, Lecture notes of Sport Studies

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Physical related fitness components:

Aerobic endurance = It is the ability of the cardio-respiratory

system to efficiently supply nutrients and oxygen to working

muscles during sustained physical activity. It is used mainly for

low intensity exercise that lasts for a long time.

Muscular strength = The maximum force a muscle or muscle

group can produce. (Measured in N or KG)

Muscular endurance = It is the ability of a muscle or group of

muscles to keep contracting over a period of time against light to

moderate load. It is the ability of the muscles to keep repeating

the same action and keep working efficiently.

Flexibility = Having an adequate range of motion in all joints of

the body. It is the ability to move a joint through its complete

range of movement.

Speed = The ability to perform a movement or cover a distance

in a short period of time = distance/time taken. Measured in

metres per second.3 types of speed – accelerative (up to 30m),

pure speed (up to 60m) and speed endurance (sprints with a

short recovery time in between)

Body composition = This is the relative ratio of fat mass to fat-

free mass (vital organs, muscle, bone) in the body.

YOU MUST KNOW THESE DEFINITIONS

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Skill related fitness components:

Balance = The ability to maintain your centre of mass over a

base of support. Static balance means being balanced without movement. Dynamic balance means staying balanced while moving.

Agility = The ability of a sports performer to quickly and

precisely move or change direction without losing their balance.

Coordination = The smooth flow of movement needed to

perform a task efficiently and accurately. It often involves being able to use 2 or more body parts together.

Reaction Time = The time taken for a sports performer to

respond to a stimuli and the start their response.

Power = The work done in a unit of time.

It is the ability to apply a combination of strength and speed. Power = Force (kg) x Distance (m)/time (min or s) This is expressed as kilogram-metres per min (kgm/min) or kilogram-metres per second (kgm/s)

YOU MUST KNOW THESE DEFINITIONS

Memory Aid

B en a nd

C ameron R aced

T he P ony

QUICK TASK - MATCH

UP THE CLASSIC

SPORTING EXAMPLE

WITH THE DEFINITION

EXTENSION TASK - HOW

WOULD A GAMES PLAYER

USE EACH OF THESE

COMPONENTS OF

FITNESS??

EG A FOOTBALLER, OR A

BASKETBALLER??

Flexibility training: ● static: there are two types of static flexibility training. Firstly active stretching, which is performed independently where the performer applies internal force to stretch and lengthen the muscle. The second is passive stretching, also known as assisted stretching, which requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch. ● Ballistic : this is where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains. ● Proprioceptive Neuromuscular Facilitation (PNF) technique: this is used to develop mobility, strength and flexibility. The technique may be performed with the help of a partner or alternatively by using an immovable object (as resistance to inhibit movement). Strength, muscular endurance and power training circuit training: this is where different stations/exercises are used to develop strength, muscular endurance and power. The stations/exercises use different muscle groups to avoid fatigue. Free weights: = use of barbells or dumb-bells to perform different types of dynamic exercises Resistance machines - push and pull Use when training for strength (low reps and high loads), use when training for endurance (high reps and low loads) Training for strength endurance (50–60% 1RM and 20 reps – repetitive movements of a muscle or muscle group)Training for elastic strength (75% 1RM and 12 reps – for producing movements in very close succession, like in gymnastics) Training for maximum strength (90% 1RM and 6 reps – producing a single movement against a resistance/load), reps, sets, rest period. ● Plyometrics: this type of training develops sport-specific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. Plyometric exercises need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline press-ups, barrier hopping and jumping. This type of training needs to be performed carefully because it can cause muscle soreness. TRAINING METHODS

TRAINING METHODS

Speed training: ● hollow sprints : a series of sprints separated by a ‘hollow’ period of jogging or walking. ● acceleration sprints. This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. Different drills can be used, such as resistance drills and hill sprints. Rest intervals of jogging or walking are used in between each repetition. ● interval training: the individual performs a work period followed by a rest or recovery period. For speed training, the work intervals will be shorter and more intense – performed at a high intensity, close to maximum. Increase the number of rest periods and increase work intensity to develop speed

. Aerobic endurance training: ● continuous training : this is training at a steady pace and moderate intensity for a minimum period of 30 minutes. ● fartlek training: this is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period. ● interval training: this is where the individual performs a work period followed by a rest or recovery period. ● circuit training: this is where different stations/exercises are used to develop aerobic endurance. The station order/order of exercises is important to ensure different muscle groups are used to avoid fatigue. The number of stations, time spent at each station, number of circuits, rest period between exercises and number of circuit sessions per week can be varied.

Memory Aid

Fat Cow Can’t Swim

Without A Float, It

Panics