Edexcel BTEC Level 2 First Award in Sport

Edexcel BTEC Level 2 First Award in Sport

(Equivalent to 1 GCSE)

Unit 1: Fitness for Sport & Exercise Externally Assessed

Unit 2: Practical Sports Performance Internally Assessed

Unit 5: Training for Personal Fitness Internally Assessed

Unit 6: Leading Sports Activities Internally Assessed

Fitness for Sport & Exercise All sports performers want to be the best they can be. To reach optimal levels requires years of dedication to training, including successfully overcoming any barriers such as injury.

Working closely with their coach, the performer will gain an appreciation and understanding of the different fitness components, training principles, training methods and fitness tests to improve their sports performance.

Sports performers train regularly to improve and maintain their fitness levels and performance. Their training programmes are tailored to their specific training needs and their sport.

Before different training methods can be explored, the sports performer needs to find out about their baseline fitness levels and what measures need to be improved. Fitness tests are essential; they help to identify areas that need improving and to track fitness improvements and progress over time.

Fitness for Sport & Exercise

Learning aims

In this unit you will:

A - know about the components of fitness and the principles of training

B - explore different fitness training methods

C - investigate fitness testing to determine fitness levels.

Externally Assessed = EXAM

Friday 25th April 2014

Unit 1: Fitness for Sport & Exercise WALT:

1. Understand what the learning aims of this unit are. 2. Understand the components of physical fitness . 3. Understand the components of skill related fitness. 4. Understand which sports use which components. 5. Understand why fitness components are important

for successful participation in sports.

WALT:

1. Understand what the learning aims of this unit are.

A - know about the components of fitness and the principles of training

B - explore different fitness training methods

C - investigate fitness testing to determine fitness levels.

WALT:

2. Understand the components of physical fitness.

● aerobic endurance ● muscular endurance ● flexibility ● speed ● muscular strength ● body composition.

http://www.google.co.uk/url?q=http://sock-doc.com/2012/12/aerobic_endurace_bashing/&sa=U&ei=m89XU7GIMKSh7AaRqYCYDQ&ved=0CDwQ9QEwBw&usg=AFQjCNEs3Tr3Z-xZyNTDbwvJ2FPidoFZJw

● aerobic endurance = The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity. ● muscular endurance = The ability of the muscular system to work efficiently. A muscle can continue contracting over a period of time against a resistance load. ● flexibility = The ability to move a joint fluidly through its complete range of movement.

● speed = Distance divided by time taken. Speed is measured in metres per second (m/s). The faster an athlete runs over a given distance, the greater their speed. There are 3 types of speed: Accelerative speed (sprints up to 30 metres), Pure speed (sprints up to 60 metres), Speed endurance (sprints with a short recovery period in-between).

● muscular strength = The maximum force (in kg or N) that can be generated by a muscle or muscle group. ● body composition = The relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.

WALT:

3. Understand the components of skill related fitness.

● agility ● balance ● coordination ● power ● reaction time

● agility = The ability of a sports performer to change direction quickly without losing balance or time. ● balance = The ability to maintain centre of mass over a base of support ● coordination = The smooth flow of movement needed to perform a complex motor task efficiently and accurately. ● power = The product of strength x speed It is expressed as the amount of work done in a unit of time. ● reaction time = The time taken for a sports performer to respond to a stimulus and to initiate their response.

WALT:

4. Understand which sports use which components. Which components of fitness are needed in : http://www.youtube.com/watch?v=Bo_hEDAndb8 http://www.youtube.com/watch?v=v46NeH3eYIM http://www.youtube.com/watch?v=37KDCSwomH4 http://www.youtube.com/watch?v=X7bj_LUIY7Y http://www.youtube.com/watch?v=xUzszvsnVes

http://www.youtube.com/watch?v=Bo_hEDAndb8

http://www.youtube.com/watch?v=Bo_hEDAndb8

http://www.youtube.com/watch?v=v46NeH3eYIM



http://www.youtube.com/watch?v=37KDCSwomH4

http://www.youtube.com/watch?v=37KDCSwomH4

http://www.youtube.com/watch?v=X7bj_LUIY7Y

http://www.youtube.com/watch?v=X7bj_LUIY7Y

http://www.youtube.com/watch?v=xUzszvsnVes

http://www.youtube.com/watch?v=xUzszvsnVes

WALT:

5. Understand why fitness components are important for successful participation in sports.

a) Why does a marathon runner need: ● aerobic endurance ● muscular endurance ● flexibility ● speed ● muscular strength ● body composition ● agility ● balance ● coordination ● power ● reaction time

WALT:


b) Why does a 100m swimmer need: ● aerobic endurance ● muscular endurance ● flexibility ● speed ● muscular strength ● body composition ● agility ● balance ● coordination ● power ● reaction time

WALT:


c) Why does a tennis player need: ● aerobic endurance ● muscular endurance ● flexibility ● speed ● muscular strength ● body composition ● agility ● balance ● coordination ● power ● reaction time

WALT:


d) What would happen to a footballers performance if they did not have any:

● aerobic endurance ●flexibility ● speed

WALT:


e) What would happen to a netballers performance if they did not have any:

● agility ●balance ● co-ordination

Fitness components are important for successful participation in sports because:

● being able to successfully meet the physical and skill related demands of the sport in order to reach optimal performance

● being able to perform efficiently

The importance of a Warm Up

1. Increase Body Temperature

2. Increase Blood Flow to the working muscles

3. Stretch muscles and improve the range of movement at a joint – reduce risk of injury

4. Concentrate the mind on training/performing

The importance of a cool down

1. Remove waste products – lactic acid

2. Repay the oxygen debt to your working muscles. Your body demands oxygen after strenuous exercise.

3. Reduce risk of blood pooling in your veins. Blood pooling is extra blood in the veins and can cause dizziness and make you feel weak

Outline of Warm up and Cool Down Key Terms

Heart Raising activity

Replicate movements (sidesteps, backwards…)

Stretching – Static – Dynamic/Active - passive

Game activity – Tag game

Gentle activity

Light exercise

Stretching – Static – Dynamic/Active - passive

What is your aerobic endurance like?

TEST: 12 minute cooper run.

HOW: Run as far as possible in 12 minutes.

The astro turf width (from white line to white line)

= 55.3m

So if you complete 32 widths in 12 minutes…

55.3m x 32 widths = 1769.6m

Age

Excellent

Above Average

Average

Below Average

Poor

13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m

15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m

17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m

20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m

30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m

40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m

>50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300mFemale Athletes

Age

Excellent

Above Average

Average

Below Average

Poor

13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m

15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m

17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m

20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m

30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m

40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m

>50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m

Maless

Femaless

Lesson 2

Topic A4:

WALT: Understand exercise intensity and how it can be determined.

What is intensity?

How hard an individual is training.

How hard an individual will train.

How hard an individual can train.

What are the differences between these 3 statements?

How can you measure intensity?

1. Borg Scale - 1970 Rate of perceived

exertion (RPE)

2. Heart rate training zones

1. Borg Scale - 1970 Rate of perceived exertion (RPE)

The Borg Scale is a simple method of rating perceived exertion (RPE) and can be used by coaches to gauge an athlete's level of intensity when training or competing.

Perceived exertion is an individual's rating of exercise intensity, formed by assessing their body's physical signs such as heart rate, breathing rate and perspiration/sweating.

Borg Scale - 1970 - Rate of perceived exertion (RPE)

There are two main RPE Scales: The 15 point scale (6-20), and the 11 point scale (0-10).

RPE - 15 Point Scale

6 20% effort

7 30% effort - Very, very light (Rest)

8 40% effort

9 50% effort - Very light - gentle walking

10 55% effort

11 60% effort - Fairly light

12 65% effort

13 70% effort - Somewhat hard - steady pace

14 75% effort

15 80% effort - Hard

16 85% effort

17 90% effort - Very hard

18 95% effort

19 100% effort - Very, very hard

20 Exhaustion – Complete collapse

Borg Scale - 1970 – Rate of perceived

exertion (RPE)

We are going to use the 15 point

scale (6-20).


6 20% effort


8 40% effort


10 55% effort


12 65% effort


14 75% effort


16 85% effort


18 95% effort



1. How intensely are you working right now while you are sat reading this?

2. Do 1 minute of continuous step ups.

3. How intensely are you working now?

4. Do 2 minutes of continuous step ups.

5. How intensely are you working now?


6 20% effort


8 40% effort


10 55% effort


12 65% effort


14 75% effort


16 85% effort


18 95% effort



Lets see if you were accurate?


6 20% effort


8 40% effort


10 55% effort


12 65% effort


14 75% effort


16 85% effort


18 95% effort



There is a relationship between RPE and your heart rate.

RPE x 10 = HR (bpm)

So if you identified level 15 on the RPE scale your HR should also be

working at … bpm?

All you need to check your pulse is a stop watch. Sit down quietly and do not get distracted. You can measure your pulse rate anywhere an artery comes close to the skin, such as in your wrist, neck, temple area. You can easily measure your pulse on the inside of your wrist, below your thumb or you can measure your pulse in the carotid artery in your neck, on either side of your windpipe. •Gently place 2 fingers on the artery. •Do not use your thumb because it has its own pulse that you may feel.

•Count the beats for 30 seconds; then double the result to get the number of beats per minute.

How do you measure your heart rate?

http://www.webmd.com/heart/taking-a-pulse-heart-rate

Lets practice

Resting heart rate: •Sit still, do not move or

talk for 2 minutes.

•Find your pulse.

•Count the beats for 30 seconds; then double the result to get the number of beats per

minute.

Increased heart rate: •Complete 1 minute of

step ups.

•Find your pulse immediately .

•Count the beats for 30 seconds; then double the result to get the number of beats per

minute.

How high should you let your heart

rate go?

Calculation of Maximum Heart Rate The easiest and best known method to calculate your maximum heart rate (HRmax) is to use the formula

HRmax = 220 – Age It is possible to exceed this number of beats per minute without any danger, as long as you are quite fit and do not have heart disease or are at risk for a heart attack. What it may do, though, is leave you with an injury. Exercising above 85% of your target heart rate could bring you sore joints and muscles. It puts you at risk for overtraining.

Quick check!

You should be able to answers these questions.

What is intensity? What is the Borg Scale?

What does RPE stand for? What does level 20 on the scale represent? What is the relationship between RPE and

heart rate? I measure my heart rate by…

My resting heart rates is… My maximum heart rate is…

Lets see if you were accurate?


6 20% effort


8 40% effort


10 55% effort


12 65% effort


14 75% effort


16 85% effort


18 95% effort



Repeat the 2 minute step up test working at RPE level 15 again.

RPE x 10 = HR (bpm)

Take your heart rate immediately if you are accurate it should now be at

150 bpm.

How can you measure intensity?

1. Borg Scale - 1970 Rate of perceived

exertion (RPE)



Heart rate training zones are calculated by taking into consideration

your Maximum Heart Rate (HRmax)

and

your Resting Heart Rate (HRrest).

Athletes who use a heart rate monitor as a training aid need to identify their actual maximum heart rate in order to determine their appropriate training zones.

http://www.brianmac.co.uk/hrm1.htm


The Energy Efficient or Recovery Zone - 60% to 70% Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%.

Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.


The Aerobic Zone - 70% to 80% Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so you will get the benefits of fat burning and improved aerobic capacity. How does it feel to work in this zone? We need 12 volunteers to work hard for 5 minutes. 2 will try to get their heart rates up to 70-80% on the treadmill. 2 will try to get their heart rates up to 70-80% on the bikes. 2 will try to get their heart rates up to 70-80% on the x-trainers. 6 will try to get their heart rates up to 70-80% on the rowers.


The Anaerobic Zone - 80% to 90% Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found. During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Your muscles will stop working at this point. Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

http://www.brianmac.co.uk/enduranc.htm


The Red Line Zone 90% to 100% Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

http://www.brianmac.co.uk/muscle.htm

http://www.brianmac.co.uk/muscle.htm

http://www.brianmac.co.uk/speed.htm

http://www.brianmac.co.uk/conintrn.htm

2. Heart rate training zones You might be asked what is a Training Threshold?

Training can only be effective if the body’s systems are put under stress.

So, there must be a suitable element of overload (added stress) in any training programme.

This means that we have to be able to work out the safe yet effective level that an individual should train at. This is known as the training threshold.

Physical work done below this level will have little or no effect on the improvement of fitness. However, work done too far above this level can lead to injury.

KEY POINT - A training threshold rate is a safe and effective level to work at.

Starter

Activity: Complete a circuit training session and record your exercise HR at pre-determined time intervals. Followed by analysis of HR data according to HR training zones.

Circuit training. (Designed to improve cardio-vascular endurance)

1 minute on each station

Treadmill

Bike

Rower Resistance 1

Rower Resistance 5

Rower Resistance 10

Star jumps

Astride jumps Mountain climbers

Squat jumps

Twist jumps

Spotty dogs Heart Rate

Heart Rate

Heart Rate

Heart Rate

Hamstring curl kicks

Step ups

Burpees

Split squats

Sit ups

3. Analysis of HR data according to HR training zones

Which training zones have you been working in?

1. Karvonen’s formula – This method establishes the threshold as follows:

• Resting heart rate = • Maximum heart rate = • This gives you a range = (Max - Resting) =

• E.g. Range = 206 – 76 = 130

• 70% of the range = 91 so threshold rate = (91 + 76) = 167

4. Complete your bpm heart rate training zones

5. Add to your circuit station sheet now.

Star jumps.

Spotty dogs.

Heart rate = 167 bpm = training zone = AEROBIC 70 – 80 %

Topic A5 & A6:

WALT: Understand the basic principles of training (FITT). Understand the additional principles of training.

Complete your principles of training work

sheet as we go.

Complete your principles of training work

sheet as we go.

The basic principles of training (FITT):

Definition

Application to training methods

Frequency:

The number of training sessions

completed over a period of time,

usually per week.

Intensity: How hard an individual will train.

Time: How long an individual will train

for.

Type:

How an individual will train by

selecting a

training method to improve a

specific

component of fitness and/or their

sports performance.

Additional principles of training:

Definition


Progressive

overload:

Progressive overload is the gradual increase

of stress or force upon the body during

exercise. Fitness can only be improved by

training more than you normally do. You must

work hard.

Specificity:

Training should be relevant and appropriate

to the sport for which the individual is training

in order to be effective.

Individual

differences/needs:

A successful training programme will meet

individual needs which are personal fitness

needs based on age, gender, fitness level

and the sport for which we are training.

Adaptation:

Additional principles of training:

Definition


Reversibility:

Any adaptation that takes place as a

result of training will be reversed

when you stop training. If you take a

break or don’t train often enough you

will lose fitness.

Variation: Train in different ways to prevent

boredom.

Rest and

recovery:

Lesson 4 The principles of training continued.

Friday 16th May 2014

STARTER

Quick recap from last lesson. You should be able to answers these questions.

What is intensity? What is the Borg Scale & what does RPE stand for?

What is the Karvonen’s formula? What does FITT stand for?

What does progressive overload mean? What does specificity mean?

What does individual differences mean? What does adaptation mean? What does reversibility mean?

What does variation mean? What does rest and recovery mean?

Create your own circuit. Question 1 = What is it specific for?

Design it to improve muscular strength for a rugby player

Which exercises improve leg strength?

• Squats • Jump squats • Split squats • Lunges • Reverse lunges • Left leg raises • Right leg raises • Calf raises

Which exercises improve chest and

arm strength?

• Push ups • Tricep dips • Lateral raises • Bicep curls • Shoulder press • Upright rows • Frontal raises • Long arm plank

Which exercises improve torso

strength?

• Crunches • V-sits • Reverse curls • Dorsal raises • Forearm plank • Left side plank • Right side plank • Reverse plank

Create your own circuit. - Design it to improve muscular strength for a rugby player - 4 stations for legs, 4 for arms & 4 for torso - 30 seconds on each station

Applying the principles of training. How could you apply them to this circuit ?

Frequency -

Intensity -

Time -

Type -

Progressive overload -

Specificity -

Individual differences -

Adaptation -

Reversibility -

Variation -

Rest and recovery -

Lesson 4 WALT

Understand Learning aim B: Explore different fitness training methods.

B.1

Requirements for FLEXIBILITY fitness training methods

Safe, correct use of equipment

Safe, correct use of FLEXIBILITY training technique

Requirements for undertaking FLEXIBILITY training methods

Application of the basic principles of training (FITT) to FLEXIBILITY training

Links to the associated health-related/skill-related component of fitness.

B.2

Additional requirements for FLEXIBILITY training methods

Advantages/disadvantages of FLEXIBILITY training methods

Application of intensity to FLEXIBILITY training.

Application of principles of training to FLEXIBILITY training

Appropriate application of FLEXIBILITY training for given situation(s)

Appropriate application of FLEXIBILITY training to given client

needs/goals/aims/objectives.

B.3

Fitness training methods for FLEXIBILITY.

Static

Ballistic

Proprioceptive Neuromuscular Facilitation (PNF) technique.

Reminder:

What is Flexibility?

The maximum range of movement at a joint.

Lets find out how to train/improve it.

B.1



Safe, correct use of FLEXIBILITY training technique

Requirements for undertaking FLEXIBILITY training methods

B.1

Application of the basic principles of training (FITT) to

FLEXIBILITY training

F

I

T

T

Links to the associated health-related/skill-related component of

fitness.

B.2



B.2



Progressive overload –

Specificity –

Individual differences –

Adaptation –

Reversibility –

Variation –

Rest and recovery –

B.2

Appropriate application of FLEXIBILITY training for a 14 year old gymnast

Appropriate application of FLEXIBILITY training for a 57 year old swimmer



B.3


Static

Ballistic

Proprioceptive Neuromuscular Facilitation (PNF) technique.

Lets go outside

and learn

so that when we come back in we can fill in all

those boxes!

B.1


Safe, correct use of equipment Flexibility training does not require any equipment but your partner during PNF

training must be trustworthy and sensible or they will cause you injury.

Safe, correct use of FLEXIBILITY training technique The temperature of the joint and muscles should be warm

You should not over exert the stretch as this will cause injury

Requirements for undertaking FLEXIBILITY training methods The body responds best to a stretching program when it is warm and the muscles and

joints have been exercised through their current range of movement.

The temperature of the place where one is training (a warmer temperature is more

conducive to increased flexibility)

Age (pre-adolescents are generally more flexible than adults) Gender (females are generally more flexible than males) Clothing restrictions if it is too tight One's commitment to achieving flexibility

B.1

Application of the basic principles of training (FITT) to

FLEXIBILITY training

F

I

T

T


fitness.

Strength

Speed

CV endurance

Agility

B.2



Advantages :

- Develops more movement to allow technical performance

-Helps to preventing injury

- It is easy to carry out and can be done anywhere, no equipment is required.

- Static methods produce fewer injuries than ballistic methods.

- For maximum results in the shortest possible time PNF technique is the best.

Disadvantages :

- When you perform a stretch correctly, you will feel mild discomfort

- if your PNF partner is not sensible they can push your muscles to far and cause injury.

B.2




Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of FLEXIBILITY training for a 14 year old gymnast

Appropriate application of FLEXIBILITY training for a 57 year old swimmer



B.3


Static Static stretching involves gradually easing into the stretch

position and holding the position still.

A static stretch is held is for 30 seconds.

Ballistic Ballistic stretching uses the momentum of a moving body or a limb in an attempt to

force it beyond its normal range of motion.

Ballistic stretching is risky because it does increase the range of motion but it can also

cause injury if you are not careful.

Proprioceptive Neuromuscular Facilitation (PNF) technique. This involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation. 1. You move into the stretch position so that you feel the stretch sensation 2. Your partner holds the limb in this stretched position 3. You then push against your partner by contracting the muscles for 10 seconds and then relax. During the contraction, your partner aims to stop any movement s. 4. Your partner then moves the limb further into the stretch until you feel the stretch sensation 5. Go back to 2. (Repeat this procedure 3 or 4 times.)

http://www.brianmac.co.uk/relaxation.htm


Friday 23rd May 2014

STARTER

Quick recap from last lesson. You should be able to answers these questions.

What is intensity? What is the Borg Scale & what does RPE stand for?

What is the Karvonen’s formula? What does FITT stand for?

What does progressive overload mean? What does specificity mean?

What does individual differences mean? What does adaptation mean? What does reversibility mean?

What does variation mean? What does rest and recovery mean?

Last lesson you created your own circuit.

It was specific for improving muscular

strength for a rugby player.

You chose to include 12 stations from the following lists.




arm strength?



strength?


Have a look at your circuit because you will be doing it in a few minutes.


Frequency -

Intensity -

Time -

Type -


Specificity -


Adaptation -

Reversibility -

Variation -

Rest and recovery -

Did you fill this section out in enough detail?

“Think exam style answers”.

Which is a better answer for Time…

A) Make it longer

B) Increase the length of each station to ensure progression or increase the length of the training session by completing the

circuit twice.

LETS DO IT!

Lesson 5 WALT


B.1

Requirements for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER fitness

training methods


Safe, correct use of training technique

Requirements for undertaking these training methods

Application of the basic principles of training (FITT)


B.2

Additional requirements for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER

training methods

Advantages/disadvantages of these training methods

Application of intensity to MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER training.

Application of principles of training

Appropriate application for given situation(s)

Appropriate application of to given client needs/goals/aims/objectives.

B.3

Fitness training methods for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER.

Circuit training

Weight Training Isometric Contracions

Plometrics

Reminder:

What is Muscular Strength?

The maximum force (in kg or N) that can be generated by a

muscle or muscle group.

B.1

Requirements for MUSCULAR STRENGTH fitness training methods


Safe, correct use of MUSCULAR STRENGTH training technique

Requirements for undertaking MUSCULAR STRENGTH training

methods

B.1


F

I

T

T


fitness.

Power

Speed

CV endurance

Agility

B.2

Additional requirements for MUSCULAR STRENGTH training

methods

Advantages/disadvantages of MUSCULAR STRENGTH training

methods

Advantages :

Disadvantages :

B.2

Application of intensity to MUSCULAR STRENGTH training.

Application of principles of training to MUSCULAR STRENGTH

training


Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of MUSCULAR STRENGTH training for a 14 year old

gymnast

Appropriate application of MUSCULAR STRENGTH training for a 57 year old

swimmer

Appropriate application of MUSCULAR STRENGTH training to

given client needs/goals/aims/objectives.

B.3

Fitness training methods for MUSCULAR STRENGTH .

Lesson 5 WALT


B.1

Requirements for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER fitness

training methods


Safe, correct use of training technique

Requirements for undertaking these training methods



B.2

Additional requirements for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER

training methods

Advantages/disadvantages of these training methods

Application of intensity to MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER training.

Application of principles of training

Appropriate application for given situation(s)

Appropriate application of to given client needs/goals/aims/objectives.

B.3

Fitness training methods for MUSCULAR STRENGTH, MUSCULAR ENDURANCE & POWER.

Circuit training

Weight Training Isometric Contracions

Plometrics

Reminder:

What is Muscular Endurance?

The ability of the muscular system to work efficiently. A

muscle can continue contracting over a period of time against a

resistance load.


Design it to improve muscular endurance for a rugby player




arm strength?



strength?


Create your own circuit. - Design it to improve muscular endurance for a rugby player - 4 stations for legs, 4 for arms & 4 for torso - ____ seconds on each station


Frequency -

Intensity -

Time -

Type -


Specificity -


Adaptation -

Reversibility -

Variation -

Rest and recovery -

B.1

Requirements for MUSCULAR ENDURANCE fitness training methods


Safe, correct use of MUSCULAR ENDURANCE training technique

Requirements for undertaking MUSCULAR ENDURANCE training

methods

B.1


F

I

T

T


fitness.

Power

Speed

CV endurance

Agility

B.2

Additional requirements for MUSCULAR ENDURANCE training

methods

Advantages/disadvantages of MUSCULAR ENDURANCE training

methods

Advantages :

Disadvantages :

B.2

Application of intensity to MUSCULAR ENDURANCE training.

Application of principles of training to MUSCULAR ENDURANCE

training


Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of MUSCULAR ENDURANCE training for a 14 year old

gymnast

Appropriate application of MUSCULAR ENDURANCE training for a 57 year old

swimmer

Appropriate application of MUSCULAR ENDURANCE training to


B.3

Fitness training methods for MUSCULAR ENDURANCE .

LETS DO IT!


Friday 6th June 2014

First we need to check your understanding so far. - Complete the mid unit exam (in silence). Secondly lets make sure you have finished lesson 5’s WALT. Part of your homework was to create a power circuit and fill out the paperwork that goes with it. If you have not stuck this in your book yet – do it now. (There are spare worksheets in my purple box if you have not filled these in do it now!)

Lets check you got it right :

What is Power?

The product of strength x speed

It is expressed as the amount of work done in a unit of time.


Design it to improve power for a rugby player

Which exercises improve leg power?

• Squats • Jump squats • Split squats • Jump Lunges • Calf raises


arm power?

• Push ups • Tricep dips • Lateral raises • Bicep curls • Shoulder press • Upright rows • Frontal raises


power?

• Crunches • V-sits • Reverse curls • Dorsal raises

Create your own circuit. - Design it to improve power for a rugby player - 4 stations for legs, 4 for arms & 4 for torso - ____ seconds on each station


Frequency -

Intensity -

Time -

Type -


Specificity -


Adaptation -

Reversibility -

Variation -

Rest and recovery -

B.1

Requirements for POWER fitness training methods


Safe, correct use of POWER training technique

Requirements for undertaking POWER training methods

B.1


F

I

T

T


fitness.

Strength

Speed

CV endurance

Agility

B.2

Additional requirements for POWER training methods

Advantages/disadvantages of POWER training methods

Advantages :

Disadvantages :

B.2

Application of intensity to POWER training.

Application of principles of training to POWER training


Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of POWER training for a 14 year old gymnast

Appropriate application of POWER training for a 57 year old swimmer

Appropriate application of POWER training to given client


B.3

Fitness training methods for POWER .

Todays new training methods: Aerobic Endurance Plyometrics

Reminder:

Aerobic Endurance?

The ability of the cardiorespiratory system to work efficiently,

supplying nutrients and oxygen to working muscles during sustained

physical activity.

Remember this Circuit? This was the first circuit we did. We used it to measure our heart rates. (Designed to improve cardio-vascular endurance)

1 minute on each station

Treadmill

Bike

Rower Resistance 1

Rower Resistance 5

Rower Resistance 10

Star jumps

Astride jumps Mountain climbers

Squat jumps

Twist jumps

Spotty dogs Heart Rate

Heart Rate

Heart Rate

Heart Rate

Hamstring curl kicks

Step ups

Burpees

Split squats

Sit ups

You know what is coming now… Yes you were correct, completing the paperwork.

B.1

Requirements for AEROBIC ENDURANCE fitness training methods


Safe, correct use of AEROBIC ENDURANCE training technique

Requirements for undertaking AEROBIC ENDURANCE training

methods

B.1


F

I

T

T


fitness.

Power

Speed

Agility

Strength

B.2

Additional requirements for AEROBIC ENDURANCE training

methods

Advantages/disadvantages of AEROBIC ENDURANCE training

methods

Advantages :

Disadvantages :

B.2

Application of intensity to AEROBIC ENDURANCE training.

Application of principles of training to AEROBIC ENDURANCE

training


Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of AEROBIC ENDURANCE training for a 14 year old

gymnast

Appropriate application of AEROBIC ENDURANCE training for a 57 year old

swimmer

Appropriate application of AEROBIC ENDURANCE training to


B.3

Fitness training methods for AEROBIC ENDURANCE .

Circuit Training

Continuous Training

Interval Training

Reminder:

Plyometrics?

This type of training develops sport-specific explosive power and

strength. Types of exercises include lunging, bounding, hopping and

jumping.

No more circuits! Lets go outside and complete some plyometric training.

You know what is coming now… Yes you were correct, completing the paperwork.

B.1

Requirements for PLYOMETRIC training methods


Safe, correct use of PLYOMETRIC training technique

Requirements for undertaking PLYOMETRIC training methods

B.1


F

I

T

T


fitness.

Power

Speed

Agility

Strength

B.2

Additional requirements for PLYOMETRIC training methods

Advantages/disadvantages of PLYOMETRIC training methods

Advantages :

Disadvantages :

B.2

Application of intensity to PLYOMETRIC training.

Application of principles of training to PLYOMETRIC training


Specificity –


Adaptation –

Reversibility –

Variation –


B.2

Appropriate application of PLYOMETRIC training for a 14 year old gymnast

Appropriate application of PLYOMETRIC training for a 57 year old swimmer

Appropriate application of PLYOMETRIC training to given client


B.3

Explain how to do PLYOMETRIC training.

FANTASTIC! YOU HAVE NOW COMPLETED ALL OF THE

FOLLOWING WORK SHEETS: 1. FLEXIBILITY

2. MUSCULAR STRENGTH 3. MUSCULAR ENDURANCE

4. MUSCULAR POWER 5. AEROBIC ENDURANCE VIA CIRCUITS

6. PLYOMETRICS

OVER THE NEXT 3 WEEKS YOU ONLY HAVE 4 MORE TO GO 1. FREE WEIGHTS

2. AEROBIC ENDURANCE VIA OTHER METHODS 3. SPEED

THEN YOU CAN PRACTICE APPLYING ALL OF THE INFORMATION TO EXAM QUESTIONS!

Fitness Testing.

Friday 18th July 2014

WALT: Understand the methods for testing the components of fitness.

Understand the requirements for administration of each fitness test.

Understand the importance of fitness testing to sports performers and coaches.

Interpret our fitness test results.

Sit and reach test. Flexibility

Grip dynamometer test. Strength

Multi-stage fitness test (Bleep test)

Cardio-vascular Endurance Required Resources To undertake this test you will require: Flat non-slip surface 30 metre tape measure & Marking cones The Multi-Stage Fitness Test audio CD & CD Player Recording sheets & Assisstant How to conduct the test This test requires the athlete to run 20m in time with a beep from a CD recording. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle. If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running If the athlete fails to reach the end of the shuttle before the beep they are allowed 1 further warning before being withdrawn The assistant records the level and number of shuttles completed at that level by the athlete when they are withdrawn


Cardio-vascular Endurance

http://www.thebeeptest.com/safety.html

Safety




Cardio-vascular Endurance

Demonstration: http://www.youtube.com/watch?v=OKKBUNt-L7w

http://www.youtube.com/watch?v=OKKBUNt-L7w




Multi-stage fitness test

Normative data MALE

Age Excellent Above Average Average Below Average Poor

14 - 16 L12 S7 L11 S2 L8 S9 L7 S1 < L6 S6

17 - 20 L12 S12 L11 S6 L9 S2 L7 S6 < L7 S3

21 - 30 L12 S12 L11 S7 L9 S3 L7 S8 < L7 S5

31 - 40 L11 S7 L10 S4 L6 S10 L6 S7 < L6 S4

41 - 50 L10 S4 L9 S4 L6 S9 L5 S9 < L5

FEMALE

Age Excellent Above Average Average Below Average Poor

14 - 16 L10 S9 L9 S1 L6 S7 L5 S1 < L4 S7

17 - 20 L10 S11 L9 S3 L6 S8 L5 S2 < L4 S9

21 - 30 L10 S8 L9 S2 L6 S6 L5 S1 < L4 S9

31 - 40 L10 S4 L8 S7 L6 S3 L4 S6 < L4 S5

41 - 50 L9 S9 L7 S2 L5 S7 L4 S2 < L4 S1

Definition of VO2 max. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.



Forestry step test. Cardio-vascular Endurance

35m sprint test. Speed

Required Resources To undertake this test you will require: Flat non-slip surface Measuring tape Stopwatch Assistant Cones How to conduct the test This test requires the athlete to conduct 3 x 35 metre time trails. The athlete warms up for 10 minutes The athlete takes up a sprint start position The assistant gives the commands “On Your Marks, Set, GO” and starts the stopwatch The athlete sprints the 35 metres The assistance stops the stopwatch when the athlete’s torso crosses the finishing line and records the time The athlete conducts 3 x 35metre sprints with a 5 minute recovery between each sprint The assistant uses the fastest time to assess the athlete’s performance

http://www.brianmac.co.uk/warmup.htm

http://www.brianmac.co.uk/sprints/starts.htm

35m sprint test. Speed

Demonstration: http://www.youtube.com/watch?v=j6NKc_fSOus

Normative Data The following table provides ratings for the 35m sprint test

Rating Male Female

Excellent < 4.80 < 5.30

Good 4.80 - 5.09 5.30 - 5.59

Average 5.10 - 5.29 5.60 - 5.89

Fair 5.30 - 5.60 5.90 - 6.20

Poor > 5.60 > 6.20

http://www.youtube.com/watch?v=j6NKc_fSOus

http://www.youtube.com/watch?v=j6NKc_fSOus

Illinois agility test. Speed & Agility

Required Resources

To undertake this test you will require:

•Flat non-slip surface

•8 cones

•Stopwatch Assistant

How to conduct the test

This test requires the athlete to run the red line

route in the diagram below as fast as possible.

•The athlete lies face down on the floor at the “Start” cone

•The assistant gives the command “GO” and starts the stopwatch.

•The athlete jumps to his/her feet and negotiates the course around

the cones following the red line route shown in the diagram to the finish

•The assistant stops the stopwatch and records the time when the

•athlete passes the “Finish” cone

Illinois agility test. Speed & Agility

Demonstration: http://www.youtube.com/watch?v=Ys_jWY7J4nE

Normative data for the Illinois Agility Run Test The following are national norms for 16 to 19 year olds

Gender Excellent Above Average Average Below Average Poor

Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 19.3 secs >19.3 secs

Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs

http://www.youtube.com/watch?v=Ys_jWY7J4nE



Vertical jump test. Anaerobic power

Required Resources To undertake this test you will require: Wall Tape measure Step Ladder Chalk Assistant

Demonstration: http://www.youtube.com/watch?v=0eNvh39Pi2Y

http://www.youtube.com/watch?v=0eNvh39Pi2Y



Vertical jump test. Anaerobic power

How to conduct the test •The athlete warms up for 10 minutes •The athlete chalks the end of his/her finger tips •The athlete stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1) •The athlete from a static position jumps as high as possible and marks the wall with the chalk on his fingers (M2) •The assistant measures and records the distance between M1 and M2 •The athlete repeats the test 3 times •The assistant calculates the average of the recorded distances and uses this value to assess the athlete’s performance

http://www.brianmac.co.uk/warmup.htm

One-minute press-up test. Muscular endurance

One-minute sit-up test. Muscular endurance

Body Mass Index (BMI) Body fat percentage

Bioelectrical Impedance Analysis (BIA).

Body fat percentage

Skin fold test Body fat percentage

Determining percent body fat using

the Jackson-Pollock (J-P) nomogram.

Edexcel BTEC Level 2 First Award in Sport

Documents

Transcript of Edexcel BTEC Level 2 First Award in Sport