Btec sport

• What are the skill components of fitness


  Power, co-ordination, reaction time, agility and balance
• what are the physical components of fitness

  body composition, aerobic endurance, strength (muscular), speed, flexibility and muscular endurance
• What are the fitt training principles 


  Frequency, intensity, time and type
• what are the additional principle of training

  specificity, progressive overload, reversibility, rest and recovery, individual differences, adaptations and variation
• what fitness tests are there for agility

  Illinois run test and t test
• what fitness tests are there for balance

  stork stand test and y balance test
• what are the fitness tests for coordination

  alternate hand wall toss test a
• what are the power fitness test 


  vertical jump test and standing long jump
• what are the reaction time fitness tests

  ruler drop test and online reaction time test (clicker)
• what are the aerobic endurance fitness tests

  multi stage fitness test (bleep test), 12 minute coopers run and Harvard step test
• what are the flexibility fitness tests

  sit and reach test
• what are body composition fitness tests

  body mass index and waist to hip ratio
• what are fitness tests for muscular strength

  grip dynamometer
• what are fitness tests for speed

  30 meter sprint test and 30 meter flying sprint test
• What are the fitness tests for muscular endurance

  Timed plank test and one minute sit up or press up test
• what are pre testing procedures

  informed consent form, pre fitness check and calibration of equipment
• what are factors effecting practicality

  cost, time taken and time taken to set up and complete the test
• what must fitness tests be

  reliable, valid, compared against data and specific
• factors effecting reliability 


  calibration of equipment, conditions of testing and motivation of participant
• What are the SMARTER goals

  specific, measurable, achievable, realistic, time related, exciting and recorded
• what are benefits of using a training programme

  increased fitness, improved performance, increased participation and maintaining training and intensity
• whats extrinsic motivation

  the inner drive coming from a persons thoughts and beliefs
• what’s the purpose of additional principles of training

  ensure training is completely relevant and specific to the individual
• what’s progressive overload

  when you gradually increase the weight, frequency or number of repetitions
• what’s adaptations 


  the process of the body getting use to a particular exercise or training programme through repeated exposure
• what’s specificity


  the training is relevant to the individual and their sport
• whats reversibility 


  the progress made in training is reversed when training stops due to injury or lack of motivation
• what are individual differences

  Training must be related to the athletes age and gender, their injury status and fitness levels
• what is variation 


  training methods are varied to lack boredom
• what is rest and recovery 


  allowing periods of rest and recovery for your body between training sessions
• what technology can you use to test intensity of training

  heart rate monitors, smart watches and apps
• What is speed 


  Distance divided time to reduce time taken to move the body
• what is flexibility 


  the range of motion at a joint
• what is muscular strength 


  the maximum force generated by a muscle group
• what is body composition

  the relative ratio of fat mass to fat free mass
• what is muscular endurance 


  the ability of muscular system to continue to contract at a light to medium intensity in a long event or game
• what is aerobic endurance 


  the ability of the cardio respiratory system to supply oxygen to muscles to sustain low to medium intensity work to delay fatigue
• what is frequency 


  the number of training sessions completed over a period of time, usually per week
• what is intensity

  How hard you train
• what is time 


  how long you train for