1. Fitness for Sport and Exercise Exam Revision 2019
BTEC Sport
Fitness for Sport and Exercise
Exam Revision 2019

2. Physical Fitness Definitions?!?
1 – Aerobic Endurance (AKA cardiorespiratory)
2 – Muscular Endurance
3 – Muscular Strength
4 – Flexibility
5 – Speed (Accelerative, Pure, Speed Endurance)
6 – Body Composition
Definitions?!?

3. Skill-Related Fitness
1 – Balance (static and dynamic)
2 – Power (speed and strength combined)
3 – Agility
4 – Co-ordination
5 – Reaction Time
Definitions?!?

4. Fitness for Different Sports
Each sport or position requires different types of fitness.
What would the following sports need and why?
Badminton
Kayaking

5. Principles of Training
These are the four basic principles of training that a coach will need to train a performer.
Ask yourself these questions:
How often?
How hard?
How long?
How will you train?

6. Additional Principles of Training
1 – Specificity
2 – Individual Needs
3 – Variation
4 – Rest and Recovery
5 – Progressive Overload
6 – Adaptation
7 - Reversibility
Give yourself a score out of 7
How many can you describe and explain?

7. Heart Rate Calculate your own and mine! What is heart rate? (bpm)
How do we measure it?
Working out maximum heart rate
Max HR = 220-your age
Calculate your own and mine!

8. HR Training Zones How do you work out a target zone?
1 – Calculate max HR (220-age)
2 – Find upper training threshold
Max HR x 0.85 (This gives you 85% of max HR)
3 – Find lower training threshold
Max HR x 0.6 (This gives you 60% of max HR)
4 – Write down the target zone
This is between the higher and lower training threshold – 60% - 85% for CV health and fitness

9. Borg (RPE) Scale
It measures ‘exercise intensity’ how hard you think you are working!
6 = No exertion 20 = Maximal Exertion
You can estimate HR using the Borg scale
Here is the equation HR = RPE x 10
For example RPE = 15 – 15 x 10 = 150bpm

10. Training and Safety Warm Up
Increase HR, Gets full range of movement, can prevent injury and allow you to prepare mentally
Cool Down
Decrease HR, get body levels back to normal, stretching prevents soreness the next day

11. Describe each type of training to your partner!
Flexibility Training
Static Stretching (active and passive)
Ballistic Stretching
Proprioceptive Neuromuscular Facilitation(PNF)
Describe each type of training to your partner!

12. Strength Training Free Weights (barbell or dumb-bells)
Core exercises = spine and pelvis exercises e.g. squats
Assistance exercise = specific to sport, arms and legs e.g. Bicep Curls
Exercises – lunge, calf raise, bench press etc

13. Types of Strength Training
Maximum Strength – lift a large amount in one movement (90% 1 rep max x 6 reps)
Elastic Strength – lots of movements in a row, gymnast (75% 1RM x 12 reps)
Strength Endurance – repeating the same movement (50-60% 1RMx 20 reps)

14. Circuit Training This develops muscular strength and power
Each exercise is called a station
Remember to think about the order of exercises to allow muscle groups time to rest and recover

15. Plyometrics
This is explosive sudden bursts of power and muscular strength.
It involves leaping, rebounding, jumping exercises.
Good for sprinters, basketball, volleyball etc
Can cause muscular soreness

16. Aerobic Endurance Training
Continuous Training
Fartlek Training
Interval Training
Circuit Training
Choose two methods each and describe them to your partner!

17. What type of sports would need this training?
Speed Training
Hollow Sprints – more than one sprint with a walk or jog in between
Interval Training – Period of work followed by a period of rest
Acceleration Sprints - like a car moving through the gears!
Hill Sprints – running uphill!
Resistance Drills – bungee, bands, tyres etc
What type of sports would need this training?

18. Why are these important?
Fitness Testing
Why do we carry out fitness tests?
Name 4 reasons!
What are pre-test procedures?
Calibration of equipment
Informed Consent
Warm Up
Why are these important?

19. Reliability and Validity
If a test is carried out again you should expect to get the same result. For example the weather should be the same!
Validity
Does the test measure what it is supposed to measure? Think about different muscle groups.

20. What do you need to know? Purpose – What is the aim?
Standard Procedure – How is it conducted (carried out)
Equipment – What do you need to conduct the test properly?

21. Aerobic Endurance Tests
Multi- Stage Fitness Tests
Forestry Step Test
(Metronome)
Purpose? Equipment? Procedure?

22. Muscular Endurance Tests
One Minute Press Up Test
One Minute Sit Up Test
Purpose? Equipment? Procedure?

23. Speed and Agility Testing
Speed = 35m Sprint Test
Agility = Illinois Agility Test
Purpose? Equipment? Procedure?

24. Flexibility and Strength Test
Flexibility = Sit and Reach Test
Strength = Grip Dynamometer
Purpose? Equipment? Procedure?

25. Power Testing Vertical Jump Test
How do you calculate a performers power?
Use a nonogram chart
Plot the two scores on the chart – weight and test score. Draw a line between the two and read out middle reading (d – kgm/s)

26. Body Composition - Body Mass Index
BMI estimates/calculates your ideal weight
You will need to use this equation
BMI = Body Mass (kg) / height (m) squared
For example = 63/1.7 squared (1.7 x 1.7)
63/2.89 = 21.8kg
You then read the number off a chart to see you are ideal, over or under weight.

27. Bioelectrical Impedance Analysis (BIA)
Lay on a mat or stand on a scale
Small current passes through the body
Passes through fat-free mass easily
Passes through fatty mass less easily
The BIA then gives a reading you can compare in a table!

28. Body Composition - Skinfold Test
Male test sites – chest, abs, thigh
Female test sites – tricep, superiliac(waist), thigh
Pinch skin, pull fat away from muscle, place callipers on skin, take reading, repeat 3 times, add the total (mm), plot the total on the nomogram, join up age and total.

29. Components of Fitness and Fitness Tests!
Component of Fitness
Test
Aerobic Endurance
Multi Stage Fitness Test, Forestry Step Test
Muscular Endurance
1 min press up test, 1 min sit up test
Muscular Strength
Grip Dynamometer Test
Flexibility
Sit and Reach Test
Speed
35m Sprint test
Body Composition
BMI test, Bio-electrical Impedance Analysis(BIA), Skinfold
Power
Vertical Jump test
Agility
Illinois Agility Test

30. Interpretation of Results
This just means comparing to normative (normal) published data.
You will need to find the rating (poor, average, good – compared to others)
Could you evaluate the test – why did the performer get the score – and suggest how they could improve?

31. Think; Cost, Time, Space, Reliability, Validity, Equipment needed etc
8 Mark Questions?
Remember to think about;
Advantages and disadvantages – which training method would you suggest why?
What are the positives/negatives of the fitness?
Think; Cost, Time, Space, Reliability, Validity, Equipment needed etc