Btec Level 2 First Award in Sport

BTEC Sport

Unit 1

Fitness for Sport and Exercise

Student Workbook

NAME:

FORM:

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Unit 1: Fitness for Sport and ExerciseExternal Assessment

This is a core unit of the qualification.

The unit is externally assessed using an onscreen test. The test will last for 1hr and has 50 marks.

All topics within the test will be covered during your lessons.

You will also need to complete / read and revise this student workbook.

Completing the workbook will give you the best possible chance of passing the external assessment.

IntroductionAll 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) which might prevent a performer from achieving their goals.

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 which can be incorporated into their training regime to further enhance and improve their sports performance.

Physical and skill-related fitness components, including aerobic endurance, body composition and power, are related to positive health and wellbeing.

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.

A performer’s training cycle can incorporate lots of different fitness training methods, such as circuits for muscular strength and endurance.

Incorporating different fitness training methods keeps training interesting, which helps to keep motivation levels high.

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 test results give an objective overview of performance and are used by sports coaches to ensure training continues to meet the performer’s needs.

This unit, Fitness for Sport and Exercise is core to the course.

3 Learning Aims:

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.

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Components of fitness and the principles of trainingBeing fit is not just about how fast you can run or for how long. It isn’t about how much weight you can lift or how many times you can lift it.

Fitness is actually all of these things, and more.

To be truly fit and able to live healthily and deal with the rigors of an active life, you need to be fit in several areas.

It is these different areas, or components, that make up the sum total of physical fitness.

The components of fitness can be divided into 2 main areas:

1. Components of physical fitness2. Components of skill-related fitness

A.1 Components of physical fitnessPhysical related fitness components are useful to sportspeople and depending on which components we are stronger in will usually determine which sports we are stronger at.

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Aerobic endurance

Muscular endurance

FlexibilitySpeed

Muscular strength

Body composition

Complete the table using the notes you have collected from the lesson…

Component of physical fitness

Definition

Aerobic endurance

Muscular endurance

Flexibility

Speed

Muscular strength

Body composition

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A.2 Components of skill-related fitnessSkill-related fitness components are essential for success in sport and an athlete might train a specific area to improve their chances in competition.

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Agility

Balance

Coordination

Power

Reaction time

Complete the table using the notes you have collected from the lesson

Components of skill-related fitness

Definition

Agility

Balance

Coordination

Power

Reaction time

A.3 Why fitness components are important for successful participation in given sports

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Different sports require strengths in different components of fitness.

Complete the table below…

Consider the following sports and name the main components of physical fitness and skill-related fitness that sports people will need in order to perform well in them.

- Try to give examples from each sport; For example - a goalkeeper might need to have good reaction time.

Sport Name the fitness components and say why they are important for successful participation.

Rugby

Step aerobics

Sprint swimming

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Long jump

Kayaking

Mountain biking

Gymnastics

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A.4 Exercise intensity and how it can be determinedBeing able to measure our heart rate will help us to tell how hard we are training and how fit our heart is.

Our heart rate (HR) is measured by the number of beats per minute (BPM)

Below are some of the methods for measuring our HR…

Carotid Radial Heart rate monitor

A heart rate monitor will automatically tell us out BPM but if we don’t have a heart rate monior we will need to count the number of beats of our carotid or radial pulse and work it out in our heads.

To do this we can use any of the following methods;

Number of beats in 30 seconds X 2 = BPM

Number of beats in 15 seconds X 4 = BPM

Number of beats in 6 seconds X 10 = BPM

Tick the method you feel would be more accurate and say why.

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How hard should we train?To train effectively you must know:

- Your current level of fitness- The amount of aerobic (with oxygen) training you need for your sport- The amount of anaerobic (without oxygen) training you need for your sport

EG: Sprinters use mainly anaerobic training & marathon runners use mainly aerobic training.

You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.

To work out our maximum heart rate we need to use the following equation:

In order to effectively train your aerobic fitness (cardiovascular health and fitness) you need to be training within your aerobic training zone.

Your aerobic training zone is found between 60-85% of your maximum heart rate.

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MAX HR = 220 – age (years)

What is your aerobic training zone?

In order to effectively train your anaerobic fitness you need to be training within your anaerobic training zone.

Your anaerobic training zone is found between 85-100% of your maximum heart rate.

What is your anaerobic training zone?

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Remember - a training threshold is the heart rate above which you gain either your aerobic or anaerobic fitness.

Use the chart below and mark with a cross your aerobic and anaerobic threshold.

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Other measures of exercise intensity

The Borg Rating of Perceived Exertion (1970)

A way of measuring physical activity intensity level A chart which you can use to say how hard your body is

working (6 =no exertion & 20 = maximum exertion)

The numbers are to follow the general heart rate of an adult.

Therefore: if you multiplied the number you feel you are at by 10 you might be close to your heart rate.

Rate of Perceived Exertion (RPE) x 10 = Heart rate (BPM)

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A.5 The basic principles of training (FITT)Training can take many forms but the most common types of training follow the FITT principles.

You can use the FITT acronym to help remember the key things to consider when tailoring programmes for individual sporting goals.

It stands for - Frequency, Intensity, Time and Type

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FITT Principles FITT stands for…

Frequency

Intensity

Time

Type

A.6 Additional principles of training15

Complete the table below by explaining what each principle stands for.

The basic principles of training (FITT) help to lay the foundations for a training programme. To make a training programme effective/safe, understanding these principles is essential.

Progressive Overload

For any component of fitness to progress, training needs to be made progressively harder or overloaded.

This is because the body will adapt (see adaptation below) to training at any given level and consequently the exercise must be made harder in order to continue improvement. This cycle of overloading and adaptation will lead to improvements in performance.

During resistance training, for example, athletes may gradually increase the weight they lift by 2 kg. It is important that they only add weight to the bar once they have developed enough strength to comfortably do several repetitions at the current weight.

Specificity

Specificity Training should be specific to the individual’s sport, the position they play in that sport and the physical/skill-related fitness goals, which need to be developed.

Specificity is an important principle in ensuring that individuals develop the required physical fitness and skill-related fitness attributes for their chosen sport. For example, a boxer hits the punch bag to practise his punching technique and to develop power, muscular endurance and aerobic endurance, all of which are essential in boxing.

Individual Differences/Needs

An exercise programme which works for one person will not necessarily suit another. Training programmes must be suited to the needs and abilities of the individual, and take into account various factors such as their current level of ability, their exercise preferences, fitness goals, age and cognitive ability, disabilities and so on. There are many ways in which exercise programmes and sports can be modified to accommodate the needs of wheelchair users and others with disabilities

Adaptation

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Adaptation refers to the way in which the body reacts to training in order to be able to cope with training loads. It occurs during the recovery period following training sessions, and the kind of adaptation occurring will depend on the sort of exercise which has been done.

For instance; resistance training will lead to increased muscle size and strength, whereas regular aerobic exercise will lead to better aerobic fitness as the heart and lungs become more efficient at transporting oxygen.

Reversibility

If a trained person stops training, or significantly reduces the intensity or frequency of training, any adaptations which occurred as a result of exercise will begin to reverse.

All the components of fitness may decrease during time away from training. Athletes often find that their fitness levels drop considerably after time away from training due to injury or illness.

Variation

Exercise programmes should be varied in order to ensure that the individual’s interest, enjoyment and motivation are maintained.

Rest and Recovery

Individuals must rest following exercise in order to allow the body to recover and adapt to training.

When athletes fail to allow themselves enough recovery time, they increase the risk of developing injuries.

‘Shin splints’ is a common athletic injury which can occur when runners do not allow adequate rest and recovery time between training sessions.

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Additional principles of training task1. Identify which additional principles of training are occurring in the following scenarios. (6)

a) Every week, David adds weight to the bar when he does his deadlifts. He aches after training, but finds that within a few days he is able to train and lift heavier weights.

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b) Zoe hasn’t been able to train with her netball team for eight weeks because of an ankle injury. When she returns, she finds that she becomes out of breath very quickly and is unable to keep up with her team mates. Her fitness levels have decreased as she hasn’t trained.

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c) Lucy has a physical disability which makes it difficult for her to perform certain exercises. Her personal trainer devises a programme of exercise for her which takes into account her needs and abilities.

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d) John was becoming bored with going to the gym, and this was affecting his motivation. He started doing different activities, including swimming and cycling, to make his workout more enjoyable.

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e) Ben’s biceps have become larger and stronger due to the effects of resistance training.

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f) Josh has signed up to do a half marathon. In his first week of training, he runs every day and at the end of the week his legs are very painful. A friend advises him that he must leave enough time between his training sessions to allow his body to recover.

2. Explain how the principle of frequency is related to reversibility. (1)

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3. Explain how the principle of type is related to variation. (1)

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Extension Task…With reference to the additional principles of fitness, explain why it is important that an athlete trains hard enough to improve performance and prevent decline, but not so hard that they become injured or exhausted.

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B1 Requirements of each of the following fitness training methodsThe various components of physical and skill-related fitness can be improved through regular training.

However, there are a number of considerations which must be made before any training methods are undertaken, particularly if it is a new exercise method being attempted for the first time. Taking such considerations will ensure that training is safe and effective.

Let’s consider these with an example - Will uses free weights during his training sessions at the gym. Basic Requirements for Fitness Training Methods

Requirement Reason Example

Safe and correct use of equipment

Individuals must learn how to use any equipment or apparatus correctly. This will

reduce the risk of accidents and injury during training. Equipment should be used only for the

purposes for which it has been designed.

Will’s personal trainer showed him how to handle the weights equipment correctly.

Safe and correct training technique

Individuals must learn how to perform exercises correctly, using good technique and

control. Again, this reduces the risk of accidents and injury.

The personal trainer demonstrated and explained to Will how to perform the lifts correctly.

Requirements of the fitness training

method

Individuals must be suitably prepared to complete the fitness training methods. This

includes having the appropriate kit and doing a warm-up/cool-down.

Will always does a warm-up before doing resistance training, which includes a thorough stretch.

Application of the basic principles of

training (FITT)

In order to make sure the training is safe and most effective, application of FITT principles is

essential.EG: The training session must be of the correct intensity and duration (time) in order to obtain

improvements in fitness.

Will trains once per week for one hour at a moderate intensity.

Training must be appropriate to the fitness component which needs to be

developed

Athletes must make sure that their personal exercise programme (PEP) contains training

methods which will improve the specific health, physical or skill-related fitness component

which they are seeking to develop.

Will wanted to develop his muscular strength; therefore his personal trainer recommended he should do regular resistance training. If Will had wanted to improve a different component of fitness – for example, his aerobic endurance – he would need to use a continuous training method.

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B.2 Additional requirements for each of the fitness training methods

In order to make sure training programmes are most safe and effective, additional considerations must be made before selecting and commencing any kind of fitness training method.

Complete the table by including an example for each consideration

Consideration Reason Example

Advantages/disadvantages of a

training method

While a particular training method will have advantages such as effectively improving fitness, it may be time-consuming, boring, increase the risk of injury or require expensive equipment (disadvantages).

Application of exercise intensity

The intensity of the training must be appropriate to the client’s ability and experience, particularly when they are beginning a new exercise programme or where there are health issues. In order to obtain specific gains, exercise must occur at the correct intensity.

Application of principles of

training

In order to make training sessions most safe and effective, these principles should be applied at all times (specificity, progressive overload, etc.). For example, training sessions must seek to develop the components of fitness which are most necessary for success in an individual’s specific sport (specificity).

Selecting the appropriate

training method for a given situation

Consideration needs to be given to the space, equipment and finances, etc. available in order to follow a particular training method.

Taking into account the

client’s personal needs, goals, aims

and objectives

The client may wish to improve their physical fitness in order to excel in a particular sport, or they may be exercising to improve their physical health or appearance.

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Requirements for training methods activity1) Fill in the blanks; (4)

A number of considerations must be made before training methods are undertaken. Individuals must learn how to use equipment and perform techniques (a) ………………………………………… and (b) ………………………………………… to prevent accidents and injury. The principles of training should be applied in any training situation. For example, training must be appropriate to the physical or (c) ………………………………………… related fitness component which needs to be developed. This relates to the principle of (d) ………………………………………….

2) Explain why it is important for a person to learn how to perform exercise techniques safely and correctly. Give an example of what can happen if they exercise with incorrect technique. (2)............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................

Extension Task: Read the following passage and then identify the strengths and weaknesses of the training programme described.

Paul’s coach tells him that he needs to work on his aerobic endurance with some running training. He ignores his coach’s advice, opting for regular weights training instead. Paul hasn’t been shown how to perform the weightlifting techniques correctly, but he goes ahead and uses them anyway. He loads the barbell incorrectly, causing the weights to fall off when he lifts them, nearly causing the weights to fall on a person nearby! Paul insists on using extremely heavy weights and ends up giving himself a back injury. Paul has been told he should train three times per week, but he only does one because it is expensive to use the gym.

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……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

B.3 Fitness training methods for: flexibility training; strength, muscular endurance and power training, aerobic endurance training, speed training.

Fitness Training Methods for Muscular Strength, Muscular Endurance and Power Training

These 3 components of fitness are closely related and are developed through similar kinds of exercise.

There are several ways in which these fitness components can be developed.

Circuit Training

In circuit training, a number of stations are set up with different exercises, and the athletes must work their way around the circuit, completing each for a set amount of time.

The different exercises use different muscle groups in order to prevent early fatigue and to ensure a whole body workout.

Here is an example of a circuit which will help to improve muscular endurance.

Participants exercise for 1 minute at each station, with 30 seconds’ rest in between. Participants should aim to achieve maximum repetitions at each station.

When the circuit is complete, participants have 2 minutes’ rest, and then repeat.

Circuits can be modified in order to work on specific components of fitness.

EG: Where the purpose of training is to develop pure strength, all the stations may include resistance equipment to exercise and develop strength in different parts of the body.

The intensity of the circuit can be varied by changing the amount of time at each station / number of repetitions, changing the time allowed for recovery, and altering the number of times the whole circuit is completed.

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PlyometricsPlyometric exercises help to develop sport-specific explosive power and strength. Plyometric training is often used by sports performers such as sprinters and hurdlers who need to be able to produce and sustain high levels of power to run and jump.

It is also used by athletes who need to be able to produce high levels of power at specific parts of game play

EG: In basketball a player needs to be able to jump high while attempting to score or to intercept the ball.

Plyometric exercises require the athlete to generate maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action).

Box jumping is a plyometric exercise: The athlete lengthens the leg muscles as he jumps from the ground, then immediately shortens the muscles as he brings his feet up on top of the box.

Other examples of plyometric exercise include jumping over barriers, lunges and variations of push-ups.

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Free WeightsFree weights include barbells and dumb-bells.

They can be used to perform many different types of dynamic exercise.

As the weights are not supported by a machine, the individual must have adequate strength and coordination to perform free-weight exercises.

Free-weight exercises train both the muscles being targeted and the surrounding muscles which help to stabilise the body and maintain posture as the exercise is performed.

Free-weight exercise can be dangerous if individuals attempt loads which they have inadequate strength or technique to lift.

When lifting heavy loads for strength training, athletes do few repetitions, but they may perform several sets as long as there is an adequate rest periods between them.

When lifting lighter weights for endurance training, athletes perform high repetitions and may only need to perform a few sets in order to see benefit from the training.

Typical ranges for sets are between 3 and 10.

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Using the ‘Concepts for Free-weight Training’ worksheet complete the following training boxes

Strength TrainingWhen aiming to increase maximum strength, athletes should lift …………. loads at …………. reps. This will overload the body and lead to adaptation and improvements, this is known as………………………………………………………..

What would a typical plan be for strength weight training?

………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Strength/Muscular Endurance TrainingWhen aiming to improve muscular endurance, athletes should complete …………….. reps of ……………. loads. This repetitive movement of a muscle or muscle group will cause adaptations which make the muscles work ………………………………………………………………….. .

What would a typical plan for muscular endurance weight training be?

……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

Elastic StrengthWhat is elastic strength and what would be an example of elastic strength weight training?

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Fitness training methods for flexibilityBeing flexible helps in many sports including climbing, just think how much harder climbing would be if you were not flexible.

Flexibility is an often-neglected component of physical fitness, but it plays an important role in fitness and contributes to success in many sports as well as preventing injury.

Flexibility can be improved and maintained through regular stretching.

Before attempting any flexibility training, the athlete should complete a general warm-up.

There are 3 different types of stretches.

After you have read the worksheet, complete the boxes below…

Static active and static passive stretchingStatic active stretching is

………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Advantages Disadvantages

Static passive stretching is ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Advantages Disadvantages

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Ballistic stretchingBallistic stretching is

…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

Advantages Disadvantages

Proprioceptive Neuromuscular Facilitation (PNF) stretching

PNF stretching is

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……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

Advantages Disadvantages

Fitness training methods for aerobic enduranceThere are 4 commonly used methods for training aerobic endurance:

1. Continuous training

2. Fartlek training

3. Interval training

4. Circuit training

Using worksheet 1.9 to help you, explain each method and give examples of your participation in the training method.

Continuous training ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Fartlek training ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

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Interval training ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Circuit training ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

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Fitness training methods for speedThere are 3 commonly used training methods for developing speed…

1. Hollow sprints2. Acceleration sprints3. Interval training

Use the information sheet on speed to help you complete the following section.

Make notes around each arrow that describe the speed training method.

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Hollow sprints

Acceleration sprints

Interval training

C.1 Fitness test methods for components of fitness

There are a number of tests which can be used to determine an individual’s components of fitness. The information obtained can be used in a number of ways.

EG: To identify areas of weakness and to monitor change over time.

There are advantages and disadvantages for each type of fitness test, often relating to the reliability, validity and practicality of the procedures.

EG: Some methods may require specialist equipment which is not only expensive but requires specialist knowledge to use.

This makes them less practical in some circumstances, and this can be considered a disadvantage.

Identify what each of the following relates to…

Reliability: ……………………………………………………………………………………………………………………………..

Validity: ………………………………………………………………………………………………………………………………..

Practicality: …………………………………………………………………………………………………………………………..

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Use the information sheet and the fitness testing worksheets to help you to give an example of a fitness test for each component of fitness.

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Flexibility

Strength

Aerobic endurance

Speed

Agility

Anaerobic power

Muscular endurance

Body Mass Index (BMI)Measuring BMI is a simple way to determine if a person has a healthy weight.

To work out body mass, first measure height (m) and body weight (kg).

Then use the following equation to give BMI (kg/m2)

BMI = body weight (kg)

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Body Mass Index (BMI)Measuring BMI is a simple way to determine if a person has a healthy weight.

To work out body mass, first measure height (m) and body weight (kg).

Then use the following equation to give BMI (kg/m2)

BMI = body weight (kg)

C.2 Importance of fitness testing to sports performers and coaches

Athletes must train to develop the specific physical and skill-related fitness components which determine success in their chosen sport.

Fitness testing is an important part of training and serves many purposes.

A coach regularly carries out basic fitness tests on the players in his team and uses the results in different ways:

- Gives baseline data for monitoring and improving performance

- Helps a coach to design a training programme and also tells a coach if a training programme is working.

- Test results can help to give the athlete a goal.

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C.3 Requirements for administration of each fitness test

A number of considerations must be made before carrying out any kind of fitness test.

Pre-test procedures must be carried in order to ensure that tests are done as safely as possible and that the results gained are as accurate as possible.

Use relevant worksheets to help you describe each part of the administration process.

Informed Consent ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

Calibration of Equipment ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Standard test methods ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Correct test selection (purpose) ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Accurate measurement and recording ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

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Advantages and Disadvantages of Fitness TestsThe relative advantages and disadvantages of the various fitness tests may affect a trainer’s decision whether or not they will be used.

Thinking about the reliability, validity and practicality of each fitness test method, list in the table below some of the advantages and disadvantages

Advantages of fitness test methods Disadvantages of fitness test methods

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C.4 Interpretation of fitness test resultsThe raw data of any fitness test is useless on its own.

In order for conclusions to be drawn from data, it is important to know how to interpret the values obtained correctly.

Only when the data has been correctly interpreted can it be useful in indicating an individual’s fitness and in guiding the selection of appropriate training methods in order to improve fitness.

When the same fitness tests are repeated over periods of time, the results can be logged and analysed. If training programmes are effective, then you will see improvements in performance over time.

Where this does not occur, training programmes will need to be reassessed.

Graphs are useful for recording and monitoring sporting performance.

Results should usually be compared to normative published values as the standard protocol. This will indicate how an individual’s performance compares to the known values for people of the same age and gender, and it can help to classify individuals as poor, average or above average in various fitness components.

Through analysing the data in this way, it is possible to identify an athlete’s strengths and weaknesses and set targets for improvement.

You can also compare your results to those of your peers.

The collective values can be used to calculate averages and indicate the relative levels of various fitness components in individuals.

It can also help to identify anomalous results.

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Evaluating Tests Results

Whenever drawing conclusions from data, always consider the issues of validity and reliability.

There is the potential for error in any kind of testing, which can lead to questionable conclusions being made.

Always be vigilant in spotting anomalous results and, if required, repeat tests to obtain accurate results.

Reliable test results may be used to make recommendations for training programmes which will lead to improvements in components of fitness.

Fitness testing identifies areas of weakness, which can then be targeted with specific training methods in order to improve performance.

EG:

An athlete who scores poorly on the Illinois Agility run may incorporate extra agility training into their training programme, but this is only advisable where agility is a fitness component which will help them to be successful in their sport.

A basketball player or footballer would understandably be concerned to score poorly for agility, whereas a cyclist or a sprinter should not.

Always consider the particular physical and skill-related components of fitness required by an individual’s chosen sport when drawing any kind of conclusions on their test results and then making recommendations for training programmes or changes to existing ones.

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Attempt the following interpretation of fitness results questions…

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