BTEC Sport

• aerobic endurance 


  • the ability of the cardio respiratory system to work efficiently

  • supply nutrients and oxygen to the working muscles
• muscular endurance

  • the ability of the muscular system to work over a long period of time

  • muscles contracting repeatedly
• flexibility 


  • the ability to move all joints fluidly
• speed 


  • time taken to complete a certain distance
• muscular strength 


  • the maximum force that a muscle can produce
• body composition 


  • the relative ratio of fat free mad to fat free mass
• components of physical fitness

  • aerobic endurance

  • muscular endurance

  • muscular strength

  • body composition

  • flexibility

  • speed
• agility 


  • the ability to move quivkly and precisely
• balance 


  • the ability to maintain your centre of mass over a base of support
• coordination 


  • the ability of party of the body to work together to move accurately
• power 


  • power = strength x speed
• reaction time 


  • the time taken to respond to something
• skill related components of fitness

  • reaction time

  • agility

  • coordination

  • power

  • balance
• principles of training (FITT)

  • frequency

  • intensity

  • time

  • time
• frequency 


  • the number of training session you complete over a period of time
• intensity 


  • how hard you train
• time 


  • how long you train
• type

  • how you train
• additional principles of training

  • reversibility

  • progressive overload

  • adaptation

  • variation

  • individual needs / difference

  • rest and recovery

  • specificty
• reversibility 


  • if you stop training or the intensity of your training is not sufficient to cause drop , training affect reversibility

  • usually happens when injured
• adaptation 


  • this occurs during the recovery period after the trading session
• variation

  • important to maintain interest in activities so you don’t get bored
• rest and recovery 


  • these are essential in allowing the body to repair and adapt

  • if your body doesn’t get change to recover

  • the rate of progression will be reduced
• individual needs / difference

  • the training program should be designed to meet your goals
• progressive over load 


  • training needs to be demanding enough to cause your body to adapt and improve on your performance
• specificity 


  • training should be specific yo your sport

  • training should develop skills rhag are relevant to your sport
• heart and training threshold 


  • heart rate

  • training zones

  • technology

  • borg scale
• heart rate 


  • heart rate is measured by a heart rate monitor
• maximum heart heart

  • 220 - your age
• training zones 


  • aerobic zone. - with oxygen (50/80% of MHR)

  • anaerobic zone - without oxygen (80-90% of MHR)
• technology for heart rate

  • heart rate monitors

  • smart watches

  • apps
• borg scale

  • rate of perceived exertion

  • 6-20
• flexibility training

  • static stretching include

  ~ active ( you ) and passive ( someone else or an object )

  • ballistic - stretch using fast movements such as bouncing

  • PNF - preformed with partner
• circuit training 


  • can be used to improve many components of fitness

  • various station where you will work for a designated time
• weight training 


  • muscular strength / muscular endurance

  • free weight / resistance machines

  • sets, reps and loads can be all determined using your individual needs.
• plyometrics


  • power training

  • develops sport

  • exercises in which muscles are quickly and repeatedly stretching.
• continuous training 


  • aerobic endurance

  • steady state training

  • low intensity for long period of time

  • should he atleast 30 mins
• fartlek training 


  • aerobic endurance

  • different speeds and terrains

  • no rest period

  • intensity is varied
• interval 


  • aerobic endurance / speed

  • period of work followed by a period of rest
• speed training 


  • hollow sprints - sprints for 20m, jog for 20m

  • acceleration sprints - allowing start to maximum speeds