BTEC sport

• What are the basic principles of training?

  FITT
• What does FITT stand for?

  • Frequency
  • Intensity
  • Time
  • Type
• What does frequency mean?


  The number of training sessions completed every week
• What does intensity mean?

  How hard a person is exercising or how much effort they are putting into the exercise
• What does time mean?

  The length of time spent in training sessions
• What does type mean?

  Make sure the type of training you choose to do targets a specific component of fitness. Considering the type of exercise they will do and the training method.
• What are the additional principles or training?

  RVPARIS
• What does RVPARIS stand for?

  • Reversibility
  • Variation
  • Progressive overload
  • Adaptation
  • Rest and Recovery
  • Individual differences
  • Specificity
• What is specificity?


  It is choosing a training method that develops a specific component of fitness which benefits participation in a particular sport or activity.
• What is progressive overload?

  Gradually increasing the participant's workload over time.
• What are individual differences?

  The training should meet the needs of the individual; where they are different for each person.
• What is rest and recovery?

  The process of having time where a person does not take in any physical activity. Allows the body to recover and adapt to the training whilst reducing the risk of injury.
• What is adaptation?


  A response of the body to training that makes it able to withstand the stresses of training.
• What is reversibility? 


  The fitness gains that have been from previous training start to decline, the person starts to lose their fitness levels. 'Use it or lose it'
• What is variation?


  Important to add variation to training programmes to avoid boredom and maintain motivation to train
• Physical components of fitness:

  • Aerobic endurance
  • Muscular endurance
  • Speed
  • Flexibility
  • Muscular strength
  • Body composition
• Skill-related components of fitness:

  • Power
  • Agility
  • Reaction time
  • Balance
  • Coordination
• What is aerobic endurance?

  The cardiovascular system keeps supplying oxygen and nutrients to the body during events of sports for more than 30 minutes.
• What are examples of sports that require aerobic endurance?

  Long-distance running, swimming, football, cycling, triathlon, cross-country running
• What is muscular endurance?


  Required for the muscles to be able to keep contracting for sports lasting more than 30 minutes.
• What are sports that require muscular endurance?


  Cycling, rowing, swimming
• What is muscular strength?

  It is required for sports and events that need high levels of force.
• What are sports that require muscular strength?

  Shotput, bodybuilding, powerlifting
• What is speed?


  It is required for sports requiring fast movement
• What are sports that require speed?

  100m sprint
• What is flexibility?


  Required for activities needing a wide range of movement around a joint.
• What is a sport that requires flexibility?

  Gymnastics or martial arts
• What is body composition?

  Particular types of body compositions are required for certain sports in order to perform well.
• What are sports that require a certain body composition?

  Rugby players require a high muscle mass, marathon runners and gymnasts require low body fat
• What is power?


  A combination of speed and strength. Required for explosive movement.
• What are examples of power used in sports?

  Vaulting in gymnastics, doing a lay-up in basketball
• What is agility?


  It is required for activities that need quick changes of direction.
• What are examples of agility used in sports?

  Freestyle skiing when dodging things in the way, going against defenders in football/basketball/hockey
• What is reaction time?


  It is required for any activity where a quick decision needs to be made or it is a response to a stimulus
• What are examples of reaction time used in sports?

  Sprinters react to the gunshot to let them run, swimmers diving into the pool to start the race, tennis
• What is balance?


  It is required for an activity where the person needs to control the distribution of weight to remain upright and steady
• What are examples of times when balance is needed in sports?

  A gymnast on a balance beam
• What is coordination? 


  Required for activities where you have to more 2 or more body parts and can include the use of sporting equipment
• What are examples of times when coordination is needed in sports?

  Tennis requires eyes, arms and legs to hit and return the ball, basketball, football
• What is a training zone?

  The correct intensity at which a person should exercise to experience fitness improvements.