Physical training

• Components of fitness


  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction time
  • Speed
  • Cardiovascular fitness
  • Flexibility
  • Muscular endurance
  • Strength
• Agility


  The ability to change the position of the body quickly and control the movement
• Agility pa


  • A badminton player moving around the court from back to front and side to side at high speed and efficiency
• Balance


  The ability to maintain the body's centre of mass above the base of support
• Balance pa


  • A sprinter holds a perfectly still sprint start position and is ready to go into action as soon as the gun sounds
• Coordination


  The ability to use two or more body parts together
• Coordination pa

  • A trampolinist timing their arm and leg movements to perform the perfect tuck somersault
• Power


  The ability to perform strength performances quickly
• Power pa

  • A javelin thrower applies great force to the spear while moving their arm rapidly forward
• Reaction time


  The time taken to respond to a stimulus
• Reaction time pa


  • A boxer perceives a punch from their left and rapidly moves their head to avoid being struck
• Speed


  The ability to put body parts into motion quickly
• Speed pa


  • A tennis player moving forward from the baseline quickly to reach a drop shot close to the net
• Cardiovascular fitness


  The ability of the heart, lungs and blood to transport oxygen
• Cardiovascular fitness pa


  • Completing a half marathon with consistent split times across all parts of the run
• Flexibility


  The range of motion (ROM) at a joint
• Flexibility pa


  • A gymnast training to increase hip mobility to improve the quality of their split leap on the beam
• Muscular endurance


  The ability to use voluntary muscles repeatedly without tiring
• Muscular endurance pa


  • A rower repeatedly pulling their oar against the water to propel the boat towards the line
• Strength


  The amount of force a muscle can exert against a resistance
• Strength


  • Pushing with all one's force in a rugby scrum against the resistance of the opposition pack
• Fitness tests


  • Strength - Hand grip dynamometer
  • Strength - One rep max test
  • Cardiovascular endurance - Multi-stage fitness test
  • Flexibility - Sit and reach test
  • Speed - 30 metre sprint test
  • Muscular endurance - 60 second sit-up bleep test
  • Coordination - Alternate hand wall toss test
  • Reaction time - Ruler drop test
  • Balance - Standing stork test
  • Power - Vertical jump test
• Principles of training


  • Specificity
  • Progression
  • Overload
  • Reversibility
• Specificity


  Training is specific to the sport and individual. Energy systems, muscle fibre type and movement pattern
• Specificity


  • A marathon runner's training should focus on running, continuous aerobic to improve cardiovascular endurance
• Progression


  Training should get gradually more difficult. Once adaptations start to occur, training should then become more difficult again. Training cannot progress too quickly, otherwise injury may occur. Regression will occur instead of progression.
• Overload


  Your body needs to work harder than normal, so that it is in stress or discomfort. Adaptations then arise when the body adapts to the needs of its environment.
• Overload - 4 ways


  Frequency, time, type, intensity (FITT)
• Reversibility


  If training stops or decreases in intensity, then reversibility will occur. To prevent loss in performance. Roughly 1 week of not training = 3 weeks of fitness work lost.
• Optimising training


  • Frequency
  • Intensity
  • Time
  • Type
• Frequency


  Number of training sessions per week. Dependent on performer's level of fitness and ability, and type of training. Must consider progression and overload.
• Intensity


  Intensity of the training undertaken. Must take into account level of performer, and type of training. Consider training zones.
• Time


  Duration that the training takes up. What type of training should be short duration vs high duration? Must take into account the intensity of training.
• Type


  Type of training that fulfils specific needs. Multiple types of training: Continuous, Fartlek, Interval, Circuit, Weight, Plyometrics, HIIT.
• Types of training


  • Continuous
  • Fartlek
  • Interval
  • HIIT (high intensity interval)
  • Circuit
  • Weight
  • Plyometric
• Continuous


  Maintain and improve cardiovascular endurance. Steady and constant rate for at least 20 minutes.
• Continuous


  • Long distance running/swimming
• Fartlek


  Speed play, muscular and cardiovascular endurance. Involves changes in intensity.
• Fartlek


  • Hill interval training
• Interval


  Combining high and low intensity exercises. Cardiovascular endurance and anaerobic fitness. Uses timed/fixed patterns of period of high then low intensity.