btec sport component 3

• What are the two categories of components of fitness?

  Physical and skill-related
• Definition of aerobic endurance

  The ability of the cardio-respiratory system system to supply oxygen and nutrients to working muscles
• Why is having good aerobic endurance important?

  Avoids getting cramps or fatigued
• What are the parts of the cardio-respiratory system?

  Heart, lungs, blood vessels
• What sports is having good aerobic endurance for useful?

  • Long distance running (800m)
  • Triathlon
  • Football
• Definition of muscular endurance

  The ability of voluntary muscles to continue to contract at a light/moderate intensity to allow repetitive movements
• What are voluntary muscles?

  Biceps, etc.

  Involuntary muscles are things like your heart
• What is an example of muscular endurance?

  • Your shot in basketball or netball at the start of a game to be the same at the end of a game
• Definition of muscular strength

  The maximum force that can be generated by a muscle or muscle group in a single maximum effort
• Definition of speed

  Time taken to cover a set distance or move body parts in an event or game
• Sporting example for speed

  Sprinting away from a defender in football or netball to get into space to receive the ball
• Definition of flexibility

  The range of motion possible at a joint to allow improvements in technique
• Sporting example of flexibility

  • Manoeuvring around someone someone to get the ball
  • Helps swimmers achieve maximum power and speed
  • Range of motion needed to manoeuvre and jump in skiing
• Why is having good flexibility important?

  Reduces risk of muscle strain or injuries
• Definition of body composition

  The ratio of fat mass to fat-free mass in the body
• What are the three types of body composition?

  • Endomorph - large body fat (sumo)
  • Mesomorph - leaner build (rugby)
  • Ectomorph - thin (marathon runner)
• Why would having a lower fat mass benefit a football or netball player?

  Their body can move faster with less fat
• Definition of power?

  A combination of strength and speed
• Sporting example for power?

  • Being able to powerfully throw a ball so it doesn't get intercepted
• Definition of agility?

  The ability to change direction quickly while keeping complete control over your entire body
• Sporting example of agility

  Being able to quickly get into space while being marked
• Definition of reaction time

  The time between the presentation of a stimulus and the start of a response
• Sporting example of reaction time

  When a goalkeeper needs to make a save from a penalty or a shot on target
• Definition of balance

  The ability of the performer to retain their centre of mass over their base of support without falling
• Sporting example of balance

  In netball, receiving the ball in air and maintaining correct footwork when landing
• Definition of coordination

  The ability to move two or more body parts at the same time smoothly and efficiently
• Sporting example of coordination

  Hitting the tennis ball with your racket using hand-eye coordination
• What training can increase your aerobic endurance?

  Interval training such as Fartlek training
• How to increase muscular endurance

  Weights (repetitive bench press), to strengthen muscles and be able to sustain movement of muscles for a longer time
• How to improve muscular strength

  Hypertrophy weight training where the more you lift, the stronger your muscles get through progressive overload
• What is progressive overload

  Slowly increasing variables in training over time (ex. distance to run, time spent on an activity, weights)
• How do you improve flexibility?

  Stretch a lot and yoga
• What is Frequency in FITT?

  • How often you train
  • Number of training sessions completed over a period time
• What is Intensity in FITT?

  • How hard you train
  • Fitness gains only achieved if intensity gradually increases over time
• What is Time in FITT?

  • How long you train for
  • Working heart rate should increase 60-80% from maximum
• What is Type in FITT?

  • What type of training you are doing
  • In terms of components of fitness and equipment
• What is Specificity?

  • Training should be geared towards your chosen sport
  • e.g. footballers train with a football, throwing a shotput for shotputting, or weight training for muscular strength
• What are Individual Differences?

  Understanding an individual's needs will mean training is set at their level and accounts for their strengths and weaknesses
• What is Adaptation?

  • How the body reacts to training loads placed on it.
  • The more the body is pushed, the better its ability to cope
• When does adaptation occur?

  During recovery periods in between training sessions