Physical Fitness BTEC Level 2 First in Sport Unit 1: Fitness Testing and Training

Physical Fitness??? In small groups discuss what you think Physical Fitness means.

6 Components of Physical Fitness Body Composition Aerobic Endurance Muscular Endurance Strength Speed Flexibility

Aerobic Endurance This is also known as Cardiovascular Endurance Definition: The ability to exercise the entire body for long periods of time. This is a measure of how well you are able to keep your muscles supplied with oxygen. Your heart is a strong muscle and must keep the blooding pumping around your body to supply the working muscles with blood and nutrients. Your lungs also need to be strong as they supply the blood with oxygen. Sporting Examples:- Marathon Runners and Distant Cyclists require high level of aerobic endurance. Why? They need to be able to keep working over a long period of time in a race. Q. How can I improve my Aerobic fitness? A. Taking part in Aerobic training

Muscular Endurance Definition: The ability of a muscle to continue contracting over a period of time without getting tired. To have a good level of muscular endurance your muscles must be able to exert force for a long time. This means that they are able to contract many times. Muscles need a good supply of oxygen and energy in the form of glycogen (sugar broken down to release energy) Sporting Examples:- Footballers, Netballers, Cyclist and Marathon runners Why? Footballers need a high level of muscular endurance to keep them moving around the pitch for 90minutes. When running a marathon the muscles need to be able to contract for a long period of time. Q. How can I improve muscular endurance? A. Taking part in circuit training, weight training activities by running and performing regular exercises such as sit ups and press ups.

Flexibility Definition: The range of movement possible at a joint. This enables us to have a good range of movement in our joints. If we do not work at it we will lose it. Most joints are designed to give us either strength or flexibility. Flexibility is determined how elastic the ligaments and tendons are at a joint. Sporting Examples:- Gymnasts Why? They have to be flexible so that they can twist their bodies into different Shapes when performing routines or vaults. Q. How can I improve Flexibility? A. Taking part in lots of stretching exercises on a regular basis.

Ligaments and Tendons

Strength Definition: The amount of force that can be generated by a muscle when its contracting. There are two main types of strength, Explosive and Dynamic. Explosive – The amount of force that can be exerted in one quick, powerful contraction. Sporting Example:- In athletics, Javelin and high jump, weight lifting. Q. How can I improve explosive strength? A. By taking part in weight training. Lifting smaller weights lots of times. Dynamic - The amount of force that can be exerted repeatedly by a muscle. Sporting Example:- Cycling and sit ups. Q. How can I Dynamic strength? A. By taking part in weight training. Lifting heavier weights fewer times.

Speed Definition:- The rate in which an individual is able to perform a movement or cover a distance. Speed (m/s) = Distance (m) Time Taken (S) This is how fast a muscle can contract in a given amount of time. Sporting example:- 100m, Netballers and Rugby players Why? The muscles in both your arm and legs need to contract over and over again quickly as possible, as the faster they contract, the more speed you have. Netballers need speed so they can get into spaces more quickly than their opponents. Rugby players need to be able to beat their opponents to the try-line. Q. How can I improve my speed? A. Although some people say this is something you are born with, some Improvements can be made by taking part in strength and sprint training.

Body Composition Definition:-The percentage of body weight that is fat, muscle and bone. Different sports performers have different body types which makes them more suited in their sport. Everyone is born with a particular body composition. Sporting Examples:- Rowers require a large muscle mass to give them lots of power and strength. Marathon runners require lower muscle mass so they don’t have to carry extra body mass as they are running. Sumo wrestlers require a large mass of body fat to be successful. Q. Can I change my body composition? A. Yes, You can make changes to your body composition by varying your diet and the amount and type of exercise that you take part in.

Body Composition There are three different body types. (Somatotype) Endomorph – Generally no athletes, untrained. Mesomorph – Muscular, suited to sports such as swimming, sprinting and gymnastics. Ectomorph – Lean, suited to sports like horse riding and long distant running.

Body Composition Body mass index is a simple measure of body composition and is used to check if a person is over weight. This test is not always used for elite sports performers and athletes, because it doesn’t take into consideration frame size or muscle mass. Example A body builder would be classed as obese, but they have a large frame size and a high muscle mass so the test would be invalid. Calculation of your Body mass Index BMI = Body weight (kg) Height (m) x Height (m)

TASK REMEMBER!!! For this assignment you must choose a sport and when completing all your tasks you must stick to the same sport and always refer to how the performer/athlete can achieve excellence. Produce a minimum of 3 slides and explain the three main physical fitness components required for that sport and how this can help the performer/athlete achieve excellence.