BTEC sport

• What are the components of physical fitness? BASSFM

  aerobic endurance, muscular endurance, flexibility, speed, muscular strength, body composition
• What are the components of skill related fitness? ABCPR

  agility, balance, coordination, power, reaction time
• What is aerobic endurance?

  The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity
• What is muscular endurance


  The ability of the muscular system to work efficiently, where a muscles can continue contracting over a period of time against a light to moderate fixed resistance load
• What is flexibility?


  Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through is complete range of movement
• What is speed?


  distance divided by time taken. Speed is measured in m/s. The faster an athlete runs over a given distance, the greater their speed.

  3 types of speed:

  -Accelerative

  -Pure speed

  -Speed endurance
• What is muscular strength?


  The maximum force (kg or N) that can be generated by a muscle or muscle group
• What is body composition?


  The relative ratio of fat mass to fat free mass in the body
• What is agility?


  The ability of a sports performer to quickly and precisely move or change direction without losing balance or time
• What is balance?


  The ability to maintain centre of mass over a base of support.

  2 types:

  -static (headstand)

  -dynamic (cartwheels)
• What is coordination?


  the smooth flow of movement needed to perform a motor task efficiently and accurately
• What is power?


  The product of strength and speed. Expressed as work done in a unit of time.
• What is reaction time?


  The time taken for a sports performer to respond to a stimulus and the initiation of their response
• What are the 4 basic principles of training (FITT)?

  -Frequency (no. training session over a period)

  -Intensity (how hard it is)

  -Time (how long they train)

  -Type (how they will train)
• What are the additional principles of training? (SPIR RAV)

  -Specificity

  -Progressive overload

  -Individual differences/needs

  -reversibility

  -Rest and recovery

  -adaptation

  -variation
• How can exercise intensity be determined?

  Heart rate
• What is the equation for HR (hear rate) max?

  220-age
• What are target zones?


  a heart rate value which a person aims to achieve and remain near during their workout time ensure they are working at the correct intensity
• What is the equation for target HR?

  (HR/100) X desired intensity (%)
• Training pyramid


  Speed zone (95-100%)

  Anaerobic zone (85-95%)

  aerobic zone (60-85%)

  resting heart rate
• Why do we use fitness training?

  -Baseline data (data monitored at start, used to improve performance)

  -Training programmes (select relevant programmes)

  -Goal setting (to set a target to aim for)
• What are the requirements for administration of each test?

  • pre test procedures

  • knowledge of standard test methods and equipment and resources required

  • procedures of each fitness test

  • accurate measurement and recording of test results

  • basic processing of test results for interpretation

  • ability to safely select appropriate tests for given purposes, situations and or participants

  • apply the terms of reliability, validity and practicality related to each fitness test method
• What are the pre-test procedures?

  -Informed consent (participants must understand the nature and test)

  -Calibration of equipment

  -Health and safety (warm up, jewellery removed, water, equipment, knowledge of injuries)
• What are procedures of each fitness test?

  Ensuring that the person understands the test and are fully aware of what they are undertaking and why.
• How to "cool down"

  Pulse lowering

  Static stretches

  developmental stretches (PNF)
• What are the three terms of fitness testing (PRV)

  practicality (P)

  reliability (R)

  validity (V)
• What are fitness tests in aerobic endurance?

  -multi stage fitness test (bleep test)

  -harvard step test

  -yo yo test

  -cooper 12 minute run
• What is the multi stage fitness test?

  Where u run from cone to cone 20m apart before the beep, which gets progressively faster
• What is the Harvard Step Test?

  Involving stepping up and down from a bench to set rhythm for five minutes. Recovery heart rates are then measured
• What is the yo-yo test?

  Where u run from cone to cone 20m apart before the beep that gets faster over time, with a 10 second active recovery session ever 40m
• What is the Cooper 12 minute run?

  Sees how far an athlete can run in 12 minutes
• What are fitness tests for muscular endurance?

  -one minute sit up test

  -one minute press up test

  -timed plank test
• What are the fitness tests for flexibility?

  -Sit and stretch test

  -calf muscle flexibility test

  -shoulder flexibility test
• What is the sit and stretch test?


  Test where u sit on the floor with legs straight out ahead, and reach as far as possible and hold for 2 seconds
• What is the calf muscle flexibility test?

  Where person stands flat footed with one leg in-front of the others and hands against wall. Person has to touch their knee to wall and move further and further back till maximum
• What is the shoulder flexibility test?

  Where a person holds a rope 10cm apart starting from chest, and rotating over the head and down until it touches the person's back
• What are the fitness tests for speed?

  -30m sprint test

  -Flying sprint
• What is 30m sprint test


  where an individual sprints as fast as they can in 30m, testing their accelerative speed
• What is the flying sprint?


  Performer has a moving start where they cross a line, and then timer starts to measure their pure speed after 30m
• What are fitness tests for strength?

  -Hand grip dynamometer test

  -1 rep maximum test