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BTEC Sport

Level 2 Unit 1

Aerobic endurance This is a measure of how efficiently you are able to keep your muscles supplied with nutrients and oxygen while you are exercising
Muscular endurance You have a good level of muscular endurance if your muscles can keep exerting force for a long time. This can mean that they are able to contract many times
Body composition: This is a measure of how much of your body is made up of fat-free mass, of vital organs and how much is made up of fat
Flexibility: This is the ability to move all your joints through their full range of movements smoothly
Speed This is how long it takes for an individual or an object to travel a certain distance, the faster something moves and the greater its speed
Muscular Strength This is the amount of force, measured in Kilograms (kg) or Newtons (N), that can be generated by a muscle when it is contracting
Agility Is the ability of a sports player to move and change direction quickly, precisely and under control
Balance Is the ability to keep the body stable, when still or moving, by keeping the centre of gravity over the base of support
Co-ordination Is the ability to move two or more parts of the body at the same time efficiently and accurately, while ensuring a smooth flow of movement
Power Is the ability to combine strength with speed and is expressed as the time it takes to perform a task
Reaction Time This is the time it takes to respond to a stimulus, such as a ball coming towards you when fielding in cricket
Maximum Heart Rate for men   220 - age
Maximum Heart Rate for women 226-  age
The Training Pyramid The training pyramid is a way of calculating how hard you need to train and how long each training session should be.
The aerobic zone    60%–85% of 200bpm  120–170bpm
The anaerobic zone  85%–95% of 200bpm  170–190bpm
The speed zone  95%–100% of 200bpm  190–200bpm
The Borg Rating of Perceived Exertion Scale In sports and exercise testing, the Borg Rating of Perceived Exertion Scale, or ‘Borg RPE’, is used to measure exercise intensity by asking a performer to rate their perceived level of exertion
Frequency Frequency refers to the number of times exercise is undertaken each week.
Intensity Intensity is how hard the exercise is.
Time Time refers to how long each exercise session lasts.
Type Type refers to the nature of the exercise that the performer completes.
Specificity, and individual differences and needs Specificity, and individual differences and needs means focusing training on activities relevant to an individual’s sporting goals and needs.
Progressive overload Specificity, and individual differences and needs
adaptatiOn By ensuring that you progressively overload your body during training you are encouraging it to adapt to the new stresses being placed upon it and it becomes stronger or faster than it was as a result.
Reversibility Our bodies need to be placed under stress in order to improve. If our bodies are not challenged, any strength, tone or skill gains that have previously been made will be reversed.
variaTion It is really important to vary a training programme so that you don’t get bored and you continue to enjoy your exercise sessions.
Rest & Recovery Overtraining occurs when the intensity of exercise exceeds the body’s ability to recover. A performer who has overtrained will cease to make progress, and can even begin to lose strength and fitness
Pulse raising (WU) This aims to gradually raise the heart rate and warm up the largest muscle groups to the working rate.
Stretching (WU) This aims to lengthen the specific muscles used in the main activity, helping to prevent injury. Most of this should be active stretching, which involves stretching the joints while moving.
Joint Mobilization (WU) This aims to move the joints into positions appropriate to the main activity, again helping to prevent injury
Pulse lowering (CD) This is a gentle activity which aims to gradually return
Static stretching: (CD) This aims to remove any lactic acid build-up in the working muscles to prevent stiffness or soreness after exercise.
Developmental Stretching (CD) Developmental stretches encourage the muscles to lengthen, increasing their flexibility.
Flexibility training - Static Stretching is the name given to stretches where the performer applies the force that lengthens and stretches the muscle
Flexibility training - Passive Stretching which are also referred to as assisted stretches, involve a partner, wall, barre, or other object assisting the performer with thestretch
Flexibility training- Ballistic Stretching uses the momentum of moving limbs to force muscles beyond their normal range of motion.
PNF Stretching Proprioceptive Neuromuscular Facilitation) stretching the performer has help from a partner or uses an immoveable object to provide resistance, to push the limb to stretch the joint further than the performer can stretch it on their own.
Created by: mkgriffiths10