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CHA BTEC Sport
Component of Fitness, tests and training methods
| Term | Definition |
|---|---|
| Aerobic Endurance | The ability of the cardio respiratory system to work efficiently to supply nutrients and oxygen to the working muscles for a sustained period of time. |
| Muscular Endurance | The ability of a muscle or muscle group to work efficiently and repeatedly contract for a sustained period of time against a light to moderate resistance |
| Strength | The maximum force that can be produced by a muscle |
| Power | Combination of Strength and Speed |
| Flexibility | The range of movement permitted at a joint. |
| Body Composition | The ratio between fat mass and fat free mass |
| Speed | The ability to cover a set distance over a short period of time |
| Test for Aerobic Endurance | 12 minute cooper Run |
| Test for Muscular Endurance | One minute sit up test |
| Test for Speed | 30m Sprint |
| Test for Strength | Hand Grip Dynamometer |
| Test for Power | Sargent Jump |
| Test for Flexibility | Sit and Reach Test |
| Continuous Training | Working at a constant intensity for a minimum of 30 minutes |
| Interval Training | Period of work followed by periods of Rest. Can be short distance or long distance (Speed & Aerobic Endurance) |
| Fartlek Training | Combination of Continuous and interval training, including different speeds over different terrains. |
| Circuit Training | Involves different stations of exercises |
| Core Stability Training | This type of training helps stabilise the spine and reduce any postural imbalance which prevent injuries from occurring |
| Reliability | If the test is repeated in the exact same way, the same results should be achieved. |
| Maximum Heart Rate | 220 - (your age) = ??BPM |
| Repetitions | Are the number of times a movement is repeated |
| Load | The amount of weight lifted |
| Sets | How often a group of reps is completed |
| Hypertrophy | Means an increase size in muscle |
| 1 Rep Max | The most weight a person can apply in a single attempt at an exercise |
| Dynamic Exercise | Is an exercise that involves movement at a joint |
| Anaerobic | Means without oxygen |
| Free weights | Is a weight that is to attached to machinery, such as barbells and dumbells. |
| Fixed resistance machines | stacks of weights attached to pulleys or air pressure to provide resistance |
| Plyometric Training | This is a form of exercise that enables a muscle to reach maximum force in the fastest possible time. Muscles are stretched/lengthened and then shortened rapidly |
| Anaerobic Hill Sprints | Type of training requires a hill. Steeper the hill the bigger the impact. It is called ... as the energy systems used to provide energy do not require oxygen |
| Crossfit | A variety of exercises which include using body weight as a form of resistance, weightlifting and also aerobic exercises. |
| Static Stretching | Is stationary. Can use another person or object to support the stretch. |
| Dynamic Stretching | Involves movement at a joint. Must be controlled. |
| Proprioceptive Neuromuscular Facilitation | This stretch is mainly performed during a cool down to develop the length of the muscle. Requires a partner or immovable object to provide resistance. To stretch the muscle as far as possible. |
| Sprint Training | This can be carried out using some form of resistance such as a parachute or bungee. This adds extra resistance to allow sprinting to become easier. |
| SAQ | Speed Agility and Quickness training. Sport Specific which includes sprinting and changing direction. |
| Agility | The ability to change direction quick without losing balance |
| Normative Data | This shows what is usually expected for a specific population |
| Aerobic Endurance Training Methods | Interval, Continuous, Fartlek |
| Muscular Endurance Training Methods | Circuit, Core Stability Training |
| Strength Training Methods | Free Weights and Fixed Resistance Machines |
| Speed Training Methods | Interval, SAQ, Sprint Training |
| Power Training Methods | Plyometrics, Anaerobic Hill Sprints, Crossfit |
| Flexibility Training Methods | Static, Dynamic and PNF |
| FITT | Frequency, Intensity, Time, Type |
| SPPORT | Specificity, Progressive Overload, Participants differences and needs, Overtraining, Reversibility and Training Zones |
| Maintenance of fitness levels and warm up | 50-60% MHR |
| Fat-Burning Zone | 60-70% MHR |
| Aerobic Training Zone | 70-80% MHR |
| Anaerobic Training Zone | 80-100% MHR |
| Specificity | refers to choosing a training method that aims to improve a specific component of fitness that is beneficial to a particular sport or activity |
| Progressive Overload | meaning the person has to work at a higher intensity than they are used to in order to make any fitness gains |
| Overtraining | There may be risk of injury due to fatigue caused by increasing a training workload too quickly |
| Reversibility | Athletes experience a decrease in fitness and need to restart their training programme at an appropriate level and have some time away from their sport or activity |
| Participant differences and needs | A training programme should be designed to meet a person's specific training goals and also needs. |
| Training Zone | is the correct intensity at which a person should exercise in order to improve fitness levels |
| Frequency | How often you train a week |
| Intenisty | How hard you train within a session |
| Time | How long you train for per session |
| Type | The Type of training session performed within a session will be determined by the component of fitness they want to improve |
| MHR | 220-Age = MHR |
| RPE | Rating of perceived exertion |
| Borg scale | 6-20 |
| PAR-Q | is a popular health screening questionnaire. It is a Physical Activity Readiness Questionnaire |
| A Lifestyle Questionnaire | is a questionnaire that provides an overview of a person's lifestyles. |
| Understanding Fitness Programme - Aim: | this is something the participant hopes to achieve |
| Understanding Fitness Programme - Objective: | is a statement of intent of how a participant will achieve their aim, i.e the steps they need to take to reach their goal |
| Phases of a warm up | Pulse raiser and stretches |
| Importance of a pulse raiser | transports blood to around the body and to the working muscles. This also raises body temperature |
| Importance of stretches | Helps to increase mobility in the joints and helps to prevent injuries when exercising. |
Created by:
MissGriffithsPE
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