Tom Webb. My ‘fitness requirements for achieving excellence in sport’ assignment.

What do we mean by the term fitness. Fitness is… ‘the ability to meet the demands of the environment’

By the end of this assignment, I will.. Be able to describe the components physical fitness and skill-related fitness (P1) Explain the component in relation to how it will allow you to achieve excellence in your chosen sport (M1) Describe 3 different training methods that can be used to achieve excellence (P2)

Assessment criteria To achieve a PASS grade the evidence must show that I am able to: P1 Describe the fitness requirements for achieving excellence in a selected sport P2 Describe three different fitness training methods used to achieve excellence in a selected sport To achieve a MERIT grade the evidence must show that, in addition to the pass criteria, I am able to: M1 Explain the fitness requirements for achieving excellence in a selected sport

Components of physical fitness Aerobic endurance Muscular endurance Speed Flexibility Strength Body Composition

Aerobic endurance Endurance is the ability to exercise continuously for prolonged periods without tiring.

Aerobic endurance In my chosen sport football. Aerobic endurance is used to make sure you make it through the whole game. Wayne Rooney has lots of stamina and can last a whole game.

Speed Speed is the ability to perform a movement quickly or the quickness of movement of a limb

Speed In my chosen sport of football Speed is used to outrun an opponent, to get to a ball before an opponent and to run after a fast striker. Theo Walcott is a very fast runner so he could catch up with the fastest striker on the opponents team.

Muscular endurance Muscular endurance is the ability of a muscle to do work or maintain effort over a prolonged period of time

Muscular endurance In my chosen sport of football Muscular endurance is used kick a ball over and over again, jump up and header the ball. Steven Gerard has great muscular endurance in his legs so he is very good at tackling, he could kick the ball really far if it was a free kick and could score a goal in a penalty.

Strength The ability to exert a force against a resistance

Strength In my chosen sport of football Strength is used to keep control of the ball when someone is tackling me. An example of a strong footballer is John Terry as he wins a lot of tackles headers.

Flexibility Flexibility is defined as the range of movement around a joint.

FLEXIBILITY In my chosen sport of football Flexibility is used for when you kick the ball you’ll have flexibility in your hip. When a goal keeper is trying to save the ball he is using his flexibility when he is stretching. Petr Cech has to dive around the goal to stop opponents from scoring.

Body Composition Body composition is the amount of fat mass relative to fat free mass (muscle, bone, organs) in the body.

BODY COMPOSISION In my chosen sport football Body Composition is measured by the amount of body fat a person has. In football it is better to have a lower body fat than a higher one. Peter crouch is really tall (6.7), he can header the ball easier than most players.

Components of motor fitness Agility Balance Power Reaction Time Co-ordination

Balance The ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

balance In my chosen sport football You need dynamic balance when you’re changing your direction on the pitch. Messi is really small and fast so he has to have good balance when he is turning around other wise he might fall over and the opponents might catch up with him.

Power Power can be described as ‘fast strength’, in that it is a combination of strength and speed.

Reaction Time Reaction time is the time it takes for a person to respond to a stimulus. E.g. a sprinter needs to have fast reaction times in response to the starters gun.

Reaction time In my chosen sport football Reaction time is used when the goalkeeper has to get the ball out of the way so the apposing team doesn’t score a goal. Robert Green has good reaction time which means he is good at saving penalties.

Co-ordination Coordination is the ability to repeatedly execute a sequence of movements smoothly and accurately. This may involve the senses, muscular contractions and joint movements.

Co-ordination. In my chosen sport football Co-ordination is used when the goalkeeper needs to catch a cross to save the ball and stop the opposing team from scoring a goal. Pepe Reina needs to have good Co-ordination if he is to catch or hit the ball to prevent it from entering the goal.

Agility Agility is the ability to change direction rapidly. It is used in situations where it is necessary to run around opposition and team members or around a court.

Agility In my chosen sport football Agility is used when the player needs to avoid a tackle from an opponent and/or change direction with the ball really quickly. Theo Walcott has quick feet and can go around people really quickly.

P1 Describe how training each component of fitness will help you to achieve excellence in your sport. For example, aerobic endurance will allow you to maintain high intensity work for the entire game e.g. getting to rucks and mauls, power at lineouts and scrums, tackling. Better endurance will also allow you to train for longer at higher intensity. How will that allow you to reach excellence?

Fitness training methods What is a method of training? Can we think of some examples?

Research task… In small groups select a component of fitness. You must research a training method used in order to improve that component (there may be more than 1). You must be sport specific and remember it is for achieving excellence. You will be presenting your findings to the rest of the class. You may want to use diagrams in your examples.