Sport Studies Edexcel

• Frequency


  Refers to how often training takes place, the number of training sessions completed over a week
• FITT Principles


  • Frequency
  • Intensity
  • Time
  • Type
• Time


  How long a person works for
• Type


  The method which is used to improve the component of fitness (Circuit, interval, fitnes)
• Intensity


  How hard a person works.
• Specific


  Specific to the component of fitness or sport
• Measurable

  Using testing to measure adaptations
• Achievable

  Is it realistic?
• Relevant

  Is it relevant to your sport?
• Time-Bound

  Consideration of the duration of the programme and sessions
• Considerations for creating training programme

  • Number of participants
  • Cost of Equipment
  • Ease of Set Up
  • Venue/Location
  • Risk of injury
  • Effectiveness
• Progressive Overload

  Increasing the FITT principles to cause the body to adapt
• Specificity

  Plan to directly link to the component of fitness or sport
• Individual Differences

  Designed specifically for a person, (age, experience, fitness level, injury)
• Adaptation

  Changes to your body in response to training (muscle, body)
• Reversibility

  When adaptations are lost due to lack of training or injury
• Variation

  Using multiple training methods to prevent boredom or injury
• Rest And Recovery

  The body must rest in order for adaptations to take place
• Pulse Raiser

  Type : Jogging, side steps, high knees, heel flicks

  Reason :

  • Increase Heart Rate
  • Increase Breathing Rate
  • Increase muscle temperature
  • Increase amount of oxygen to muscles
• Mobiliser

  Type : Rotation of joints, arm circles, neck rotations

  Reason:

  • Muscles more pliable
  • Mobilises joints
  • Ensures synovial fluid is at the joints increasing the range of motion
• Preparation Stretches

  Type: Hamstring, quadricep, bicep

  Reason:

  • Increase pliability
• Pulse Lowering

  Type: Slow jog, walking

  Reason : Slowly decrease heart rate to resting heart rate
• Stretching

  Type: Static

  Reason:

  • Return muscle to resting length
• Heart Rate = 220 - Age
• Aerobic Training Zone = 60-85% of maximum heart rate
• Anaerobic Training Zone = 85%-95% of maximum heart rate
• BORG RPE = RPE x 10 = Heart Rate
• Aerobic Endurace

  Your ability to work at a moderate intensity for extended periods of time, without fatigue
• Muscular Endurance

  The ability of your muscles to keep working (contracting) without fatiguing
• Muscular Strength

  The maximum force that can be generated by muscle or muscle group
• Speed

  The time taken to cover a set distance or move body parts.
• Flexibility

  The range of motion available at a joint or the body.
• Body Composition

  The main components of your body including bone, muscle and fat. It is the relative ratio of fat mass to fat free mass
• Power

  The ability to produce a maximal force in the shortest possible period of time
• Agility

  The ability to quickly and precisely move or change direction without losing balance
• Reaction Time

  The time taken between a stimulus and the start of a response
• Balance

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

  The ability to use two or more body parts at the same time smoothly and efficiently
• Testing for Aerobic Endurance

  • Multistage fitness test
  • Yoyo test
  • Harvard step test
  • 12 minute cooper run/swim
• Testing for Muscular Endurance

  • One minute press up
  • One minute sit up
  • One minute plank