BTEC SPORT EXAM

BTEC SPORT EXAM

COMPONENTS OF FITNESS
1. AEROBIC ENDURANCE
  1. The ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.
2. MUSCULAR ENDURANCE
  1. The ability of the muscle to sustain activity or continue to perform work.
3. SPEED
  1. the ability to perform a movement to cover a distance in a short amount of time.
4. AGILITY
  1. The ability to stop, start or change direction quickly.
5. BALANCE
  1. Controlling body positions while standing still or moving.
6. COORDINATION
  1. When movements in your body work together smoothly.
7. MUSCULAR STRENGTH
  1. Maximum pull or push that can be exerted on one muscle at a time.
8. FLEXIBILITY
  1. Moving sperific joints or a group of joints through a wide range of motion.
9. BODY COMPOSITION
  1. The ratio of muscle to fat in the body.
10. REACTION TIME
  1. the amount of time it take to start (or stop) moving once you decide to start
11. POWER
  1. The ability to use muscle strength quickly.
FITNESS TESTING
1. MULTI - STAGE FITNESS TEST
  1. Tests Aerobic Endurnace.
2. ILLINOIS AGILITY RUN
  1. Tests speed and Agility.
3. SIT AND REACH
  1. Tests Flexibility
4. HAND GRIP DYNAMOMETER
  1. Tests Muscular Strength.
5. 1 MINUTE SIT UP TEST
  1. Tests Muscular Endurance
6. 1 MINUTE PUSH UP TEST
  1. Tests Muscular Endurance
7. RULER DROP TEST
  1. Tests Reaction time.
8. VERTICAL JUMP TEST
  1. Tests Power.
9. BMI, BIA AND SKINFOLD
  1. Tests Body Composition
TRAINING METHODS
1. Fartlek training
  1. Fartlek Training involves varying your speed and the type of terrain over which you walk, jog, sprint.
2. Interval Training
  1. Alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
3. Weight Training
  1. Uses weights to provide resistance to the muscles. It improves muscular strength.
4. Continuous Training
  1. Continuously training for at least 30 minutes or more. Tests Aerobic Endurance
5. Circuit Training
  1. Performing a series of exercises in a special order called a circuit.
6. Accelaration Sprints
  1. Keep increasing the pace over a short distance. Tests speed.
7. Plyometrics Training
  1. Plyometrics are exercises in which muscles exert maximum force in short intervals of time. Tests power.
8. Hollow Sprints
  1. Doing more than one sprint with a jog or walk in between. Tests speed
PRINCIPLES OF TRAINING
1. PROGRESSIVE OVERLOAD
  1. Training principle that progressively gets longer or harder. eg. Lifting heavier weights or running longer distances.
2. ADAPTATION
  1. How the body reacts to training loads by increasing its ability to cope with those loads.
3. REST & RECOVERY
  1. Rest- The period of time allocated to recover. Recovery- The time required for the repair of damage to the body caused by training or competition.
4. INDIVIDUAL NEEDS
  1. Matching training to the requirements of an individual.
5. VARIATION
  1. Varying exercises to prevent being bored of doing the same exercise repeatedly.
6. SPECIFICITY
  1. Training is directly related to the sport. eg. Energy, components, muscles and movement.

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