1. Skill related Health Related
BP CARS Big Fat Maureen Munches Cakes
Balance
Power
Coordination
Agility
Reaction time
Speed
Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiovascular fitness

2. Fitness tests Coopers 12 min run – Cardiovascular fitness
Hand grip test – Strength
Sit and reach – Flexibility
Harvard step test – Cardiovascular & Muscular endurance
Illinois agility run – Agility
Standing stork test – Balance
Sergeant jump – Power
Ruler drop test – Reaction time
30 meter sprint – Speed
Three ball juggle - Coordination

3. Principles of training RIPS FITT Reverse
F - Frequency of activity - How often you exercise. to make improvements in fitness you should train 3-5 times a week for at least 20mins.  
I - Intensity of activity - how hard you should exercise. 
T - Time spent on activity - how long you should exercise.
T - Type - what exercise you should use. It can be good to vary training sessions so that you dont get bored of the same old workout.
You use the FITT principle to apply and change overload when training.
R - Rest & Recovery: Recovery is the time needed for your body to repair any damage caused by physical activity.  Rest is the amount of time you allow your body to recover.
I - Individual differences/needs: making training match the needs of an Individual.
P - Progressive Overload: to gradually increase the amount of overload you do to increase your fitness without the injury risk.  
S - Specificity: matching training to the skills/fitness components for an activity.
Reversibility - You need to keep training or your fitness will be lost.  If you become injured or you stop training your fitness gains will be reversed and you will lose fitness. 

4. Methods of Training 100% Aerobic 100% Anaerobic CONTINUOUS CROSS
Remember - WIF CCC 
Weight (resistance)
Interval
Fartlek
Continuous
Cross
Circuit
CONTINUOUS
CROSS
Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system.
Circuit and cross training can be adapted to develop more aerobic or anaerobic systems depending on the outcome required.
FARTLEK
50%
CIRCUIT
The exact proportions will vary according to the details of what is done during each activity in their training programme.
INTERVAL
WEIGHT
100% Anaerobic

5. The Exercise Session
A training session, match or competition should always have three parts.
1) Warm -Up
2) Main Activity
3) Cool- Down
You need to be able to show an understanding of how and why we warm up and cool down;-
Warm up – A warm up is split up into 3 sections.
(1)= Pulse raising. Normally gentle jogging
(2)= Stretching, Particular focus on the muscles which are to be used during exercise.
(3)= The activity related part, sprinting, a passing drill, ballistic bouncing

6. DIET - Fat Men Can’t Play Football Very Well
Fats – Slow release energy
Minerals - Help body grow and function
Carbohydrates – Provide instant energy
Proteins – Tissue repair + energy
Fibre – provide roughage for digestive system to work
Vitamins – Help body grow and function
Water – Keep system hydrated and working properly

7. Performance enhancing drugs All drugs should not be permitted
Somatotypes
Endomorph – Dumphy Large frame - overfat
Ectomorph – Tall thin
Measomorph – Muscley – wide shoulders
Performance enhancing drugs
All drugs should not be permitted
Anabolic steroids – increase bone and muscle growth – help repair quicker
Diuretics – Increase the amount you urinate, used for weight loss
Stimulants – increase physical and mental alertness
Narcotic analgesics – Kill pain
Beta Blockers – Clam nerves and reduce heart rate
Peptide Hormones – EPO – increases red bloods cells
Others mimic hormones like testosterone.

8. The Muscular System A- Deltoids Trapezius-F B-Pectorals C-Biceps
Triceps-G
Latissimus Dorsi-H
D-Abdominals
Gluteals-I
E-Quadriceps
Hamstrings-J
Gastrocnemius-K
Front View
Back View

9. What types of movement are possible at the following joints?
Ball and Socket Joint:
Extension
Flexion
Abduction
Adduction
Rotation
Hinge Joint:
Extension
Flexion

10. Injury in sport Prevention of Injury the rules of the game
correct clothing/footwear; protective clothing/equipment for different sports
balanced competition in terms of grading/skill levels/weight/age/sex
warm-up and cool-down practices.
Injury types
Fractures
• Joint injuries — dislocation; tennis and golf elbow; cartilage of the knee; twisted ankle
• Unconsciousness/concussion
• Soft tissue injures
• Skin damage: cuts/grazes/blisters
• Dehydration and hypothermia
Treatments
• D.R.A.B.C * and resuscitation (Danger, Response, Airway, Breathing, Circulation)
• Recovery position – To keep airway clear for if become sick
• R.I.C.E.** (Rest, Ice, Compression, Elevation)

11. Sports Participation Pyramid
You can take part as a –
Player (participant)
Leader (coach etc..)
Official (referee etc..)
Volunteer - (chairman, helper etc..)
These are known as different roles in sport!!

12. Goal setting - Remember S.M.A.R.T.
Influences on your Healthy Active Lifestyle People – family, peers, role models Image - fashion influences, media coverage Cultural factors – Age, disability, gender, race Resource – availability, location, access, time Health and Well being – illness, health problems Socio-economic – cost, status
Goal setting - Remember S.M.A.R.T. 
S  Specific – must to the point
M Measurable – can be measured and compared
A  Achievable – challenging but not to difficult
R  Realistic – matched to the performers skill level
T  Time bound – Set for a particular time to be completed by