1. Matt Sparshott My ‘fitness requirements for achieving excellence in sport’ assignment.

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

3. By the end of this assignment, I will.. Be able to describe the components physical fitness and skill-related fitness (P1) 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) 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) Describe 3 different training methods that can be used to achieve excellence (P2)

4. 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

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

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

7. Aerobic endurance In my chosen sport of rugby In my chosen sport of rugby Aerobic endurance is used in rugby to help to last the entire game. Such as to have enough energy to run or at least jog to rucks, scrums, mauls and maybe lineouts, if you are a forward. Aerobic endurance is used in rugby to help to last the entire game. Such as to have enough energy to run or at least jog to rucks, scrums, mauls and maybe lineouts, if you are a forward. Aerobic endurance is also very important in a game, such as it could decide who could win. It will help in a game of rugby if you are good at carrying on. Aerobic endurance is also very important in a game, such as it could decide who could win. It will help in a game of rugby if you are good at carrying on. This is so you can support your team mate with the ball. Or tackle the opponent with the ball. A full rugby match lasts 80 minutes, or different depending on the age group. This is so you can support your team mate with the ball. Or tackle the opponent with the ball. A full rugby match lasts 80 minutes, or different depending on the age group.

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

9. Speed In my chosen sport of rugby In my chosen sport of rugby Speed is used in rugby on a wide range of reasons. Speed is used in rugby on a wide range of reasons. Reason one: So that you can run into space, to get a sorter distance to the opponents try line. Reason one: So that you can run into space, to get a sorter distance to the opponents try line. Reason two: So that you can have the speed to catch up and try and support your team mate with the ball. Reason two: So that you can have the speed to catch up and try and support your team mate with the ball. Reason three: So that you can catch the person with the ball, to avoid the other team getting the try. Reason three: So that you can catch the person with the ball, to avoid the other team getting the try. Reason four: So if you are a scrum half (9) you have the speed to get the ball out of a rucks, scrums, mauls and lineouts. This is so the scrum half (9) can pass the ball out to the backs. Reason four: So if you are a scrum half (9) you have the speed to get the ball out of a rucks, scrums, mauls and lineouts. This is so the scrum half (9) can pass the ball out to the backs. Reason five: So that after a scrum, ruck, mauls or lineout, the forward can have that speed to travel and support the back with the ball. Reason five: So that after a scrum, ruck, mauls or lineout, the forward can have that speed to travel and support the back with the ball.

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

11. Muscular endurance In my chosen sport of rugby In my chosen sport of rugby Muscular endurance is used in a game of rugby for the following reasons: Muscular endurance is used in a game of rugby for the following reasons: Reason one: So that you have the ability to continually hit rucks, mauls and tackling. Such as you would use muscular endurance in a mauls, to try and rip the ball off either your team mate or your opponent. You would use muscular endurance in a ruck, by trying to push forward to win it. This might cause the other teams forwards to be on the floor. This links to them being out the game, because when a player is on the floor, they have missed a few seconds of the game. You have got to make sure that when ever you are on the floor that you get up as soon as possible. Slow reactions could cause you the game.

12. Strength The ability to exert a force against a resistance The ability to exert a force against a resistance

13. Strength In my chosen sport of Rugby In my chosen sport of Rugby Strength is used in rugby for a load of reasons, in different positions. Such as Tom Young's, he is an excellent hooker for England and one of the best hooker’s for Leicester Tigers. This is because he uses one of his best abilities. Strength. Also he is good in a scrum because he use’s his strength to push the scrum. This helps, with the support of his team to win the ball. Other rugby players, like Richie Gray (Scotland rugby) who’s position is second row, also has the strength and determination to push to the best of his ability. I think Richie Gray’s height (2.08 m / 6 ft. 10) is also useful in rugby, Such as a line – out. Gray’s height helps in rucks and mauls, so that he has the body or leg power to win.

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

15. Flexibility In my chosen sport of Rugby In my chosen sport of Rugby Flexibility is used in rugby for a wide range of reasons. Flexibility is used in rugby for a wide range of reasons. Reason one: It is used in rugby, to avoid the opponent from tackling you. Reason one: It is used in rugby, to avoid the opponent from tackling you. Reason two: Flexibility is used in a line out, so that you can flex your body to get the ball in mid air. Reason two: Flexibility is used in a line out, so that you can flex your body to get the ball in mid air. Reason three: The fly half (10) uses the flexibility in his legs to try to kick the ball a long distance. Reason three: The fly half (10) uses the flexibility in his legs to try to kick the ball a long distance. Reason four: All the players in rugby need to be flexible. This is so that if they are near the side of pitch they can avoid going in to touch. Reason four: All the players in rugby need to be flexible. This is so that if they are near the side of pitch they can avoid going in to touch. Such as Jonathan Sexton (Ireland Rugby)Position fly half (10) He has good flexibility in his legs. Such as Jonathan Sexton (Ireland Rugby)Position fly half (10) He has good flexibility in his legs.

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

17. Body Composition In my chosen sport of Rugby In my chosen sport of Rugby Body Composition is helpful in rugby for the following reasons: Body Composition is helpful in rugby for the following reasons: Reason one: It aids the body, allowing a player to achieve to lean muscle mass with little body fat. Reason one: It aids the body, allowing a player to achieve to lean muscle mass with little body fat. Reason two: It helps to ensure that he is carrying as little superfluous weight as possible. Reason two: It helps to ensure that he is carrying as little superfluous weight as possible. Reason three: It helps in rugby to have a little body muscle, so that you can have the muscle to tackle the opposition. Reason three: It helps in rugby to have a little body muscle, so that you can have the muscle to tackle the opposition. Reason four: A little muscle and fat helps in rugby also that if you get tackled, you will not get injured. Reason four: A little muscle and fat helps in rugby also that if you get tackled, you will not get injured. I think a person who has good body Composition is Simon Taylor. I think a person who has good body Composition is Simon Taylor. Position: number 8 Position: number 8

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

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

20. Balance In my chosen sport of Rugby In my chosen sport of Rugby Balance is used in rugby for the following reasons: Balance is used in rugby for the following reasons: Reason one: It really helps in rugby to have balance, so that you don’t trip up of to not cause any problems. Reason one: It really helps in rugby to have balance, so that you don’t trip up of to not cause any problems. Reason two: Have good balance to stand up properly to off load a decent pass. Reason two: Have good balance to stand up properly to off load a decent pass. Reason three: Balance is helpful in rugby so that you can gain meters, without causing any problems. Reason three: Balance is helpful in rugby so that you can gain meters, without causing any problems. A rugby player who has good balance is got to be Manu Tuilagi. He plays for England and the Leicester Tigers. His Position is outside centre or inside centre. A rugby player who has good balance is got to be Manu Tuilagi. He plays for England and the Leicester Tigers. His Position is outside centre or inside centre.

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

22. Power In my chosen sport of Rugby In my chosen sport of Rugby Power is used to do things in rugby for the following reasons: Power is used to do things in rugby for the following reasons: Reason one: All rugby players need power. Power really helps in a game. This is because it could decide who will win the game and who will lose. Reason one: All rugby players need power. Power really helps in a game. This is because it could decide who will win the game and who will lose. Reason two: Power is very important in a game of rugby, because it help with power to gain meters and keep position. Reason two: Power is very important in a game of rugby, because it help with power to gain meters and keep position. Reason three: Power is also helpful with supporting your team mate that needs speed and trying to break through a defence would be power. Reason three: Power is also helpful with supporting your team mate that needs speed and trying to break through a defence would be power. A rugby player with good power is Chris Robshaw, who plays for England and Harlequins. A rugby player with good power is Chris Robshaw, who plays for England and Harlequins.

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

24. Reaction Time In my chosen sport of Rugby In my chosen sport of Rugby Reaction time is used in rugby for the following reasons: Reaction time is used in rugby for the following reasons: Reason one: You need good Reaction time in rugby, so that you can catch the ball. Reason one: You need good Reaction time in rugby, so that you can catch the ball. Reason two: So that you can avoid knock – on’s. Or so that you could take advantage of knock – on’s. Reason two: So that you can avoid knock – on’s. Or so that you could take advantage of knock – on’s. Reason three: The forward catcher in the line out needs good reaction time to catch and take position of the ball. Reason three: The forward catcher in the line out needs good reaction time to catch and take position of the ball. A rugby player with good Reaction time must be Bismarck du Plessis. He played for the Natal Shark’s and for South Africa. A rugby player with good Reaction time must be Bismarck du Plessis. He played for the Natal Shark’s and for South Africa.

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

26. Co-ordination In my chosen sport of Rugby In my chosen sport of Rugby Co-ordination is used in rugby for the flowing reasons: Co-ordination is used in rugby for the flowing reasons: Reason one: The fly – half (10) uses co-ordination, for to bring his hands closer to his foot to kick the ball quicker. Reason one: The fly – half (10) uses co-ordination, for to bring his hands closer to his foot to kick the ball quicker. Reason two: Every player uses co – ordination to catch the ball and bring it closer to there body. Reason two: Every player uses co – ordination to catch the ball and bring it closer to there body. A rugby player with good co – ordination, must be Danny Care. A rugby player with good co – ordination, must be Danny Care. He plays scrum – half, his team is Harlequins and England. He plays scrum – half, his team is Harlequins and England.

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

28. Agility In my chosen sport of Rugby In my chosen sport of Rugby Agility is used in rugby for the following reasons: Agility is used in rugby for the following reasons: Reason one: It is used to avoid the opponent from tackling you. Reason one: It is used to avoid the opponent from tackling you. Reason two: It is used to gain meters, to get closer to the oppositions try - line. Reason two: It is used to gain meters, to get closer to the oppositions try - line. Reason three: It is used to distract the opponent. Reason three: It is used to distract the opponent. The rugby player who I think has good Agility is Mike Brown. The rugby player who I think has good Agility is Mike Brown. He plays for Harlequins and England and is twenty eight years old. He plays for Harlequins and England and is twenty eight years old.

29. Describe how training each component of fitness will help you to achieve excellence in your sport. 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. 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? Better endurance will also allow you to train for longer at higher intensity. How will that allow you to reach excellence? P1

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

31. Research task… In small groups select a component of fitness. 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 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 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. You will be presenting your findings to the rest of the class. You may want to use diagrams in your examples.