1. Unit 1: Fitness Testing and Training Assignment 1: Training for sporting excellence

2. You have just been appointed as a sports development officer for a sport of your choice. As part of your role your aim is to promote your chosen sport by going into schools and giving them information on how to be successful at your sport. You have been asked to design a leaflet to help you do this. P1 & M1: Describe and explain the fitness requirements for achieving excellence in a selected activity.

3. Components of Fitness Components of Physical Fitness: Aerobic Endurance Muscular Endurance Flexibility Speed Muscular Strength Body Composition Components of skill-related Fitness: Agility Balance Co-ordination Power Reaction Time TASK: Match the components of fitness up with the correct definition and an example from a sport or event. CLUE: Do the easy one’s first.

4. P2: Describe 3 different training methods used to achieve excellence in a selected sport Components of FitnessTraining Methods FlexibilityStatic Ballistic Passive Active Muscular Strength Muscular Endurance Power Use of resistance machines Use of free weights Circuit training Plyometrics Aerobic EnduranceContinuous Training Fartlek Training Interval Training SpeedHollow Sprints Acceleration Sprints Hill Sprints

5. Sports Specific Example: Netball Player Fitness Requirement: To improve anaerobic fitness and sprinting ability on the court Suggested Training Method: Fartlek Training Fartlek training is the Swedish word for ‘speed play’. It enhances both aerobic and anaerobic energy systems. It involves varying pace, from a fast sprint to a slow jog, and is beneficial in sports where change in pace is frequent like football, netball and hockey.

6. Warm up: 1.5 – 2 mile jog at a light to moderate intensity Sprint 30m Light Jog 100m Sprint 60m Moderate Jog 40m Cool down: 6 minute jog at a light intensity

7. P3: Describe 4 different lifestyle factors that can affect sports training and performance Lifestyle Factors Stress Smoking Drugs Alcohol Sleep Demands of Work Medical History Weight Diet Level of Activity Culture Gender Sports Participation (training and competition)

8. Deadline 1 st Draft = Wednesday 19 th January Final Deadline = Friday 4 th February