Components Of Skill-related Fitness For A Specific Sport
Unit 1: Fitness for Sport and ExerciseWorksheet 1.2Components of skill-related fitness fora specific sportChoose a sport and then complete the diagram below, explaining how each component ofskill-related fitness applies to the chosen sport.Skill-related fitnessAgilityCoordinationBalance Oxford University Press, 2013Reaction timePowerBTEC Level 2 Firsts in Sport Teacher Guide, Unit 19
Unit 1: Fitness for Sport and ExerciseWorksheet 1.3The Borg Rating of Perceived Exertion (RPE)Fifteen Point ScaleLook at the Borg RPE Fifteen Point Scale.1. In the space available, write down an activity that you would perform at this RPE.2. Describe how you would feel when working at this RPE.10BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1620% effort730% effort: very, very light intensity840% effort950% effort: very light intensity1055% effort1160% effort: fairly light intensity1265% effort1370% effort: somewhat hard intensity1475% effort1580% effort: hard intensity1685% effort1790% effort: very hard intensity1895% effort19100% effort: very, very hard intensity20Exhaustion Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.4Principles of training: FITTFill in the missing words.IFHowHowyou train.One way you can increase fby taking part in more training sessions.you train.You can increase iisby training.FITTTTHowindividual session.you train for in eachThis can be increased by training for aperiod of time. Oxford University Press, 2013This refers to whatexercise you do.ofThis needs to match the activity that youare training for.BTEC Level 2 Firsts in Sport Teacher Guide, Unit 111
Unit 1: Fitness for Sport and ExerciseWorksheet 1.5A quick quiz about FITT1. What does the F in FITT stand for?2. What does the I in FITT stand for?3. What does the first T in FITT stand for?4. What does the second T in FITT stand for?5. Which of the FITT principles tells us that training should be relevant to the sport that you play?6. If a performer increases their training from twice a week tothree times a week, which FITT principle is affected?7. Which FITT principle is affected by how long you train for?8. Which FITT principle relates to how hard you train?12BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.6Applying the principles of trainingDevelop a training programme for an elite marathon runner and a first-time marathon runner,taking their different training needs into account. Use the table below to help you organizeyour thoughts.Training programmeElite marathon runnerFirst-time marathon runner Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 113
Unit 1: Fitness for Sport and ExerciseWorksheet 1.7Flexibility trainingMost sports performers undertake flexibility training as part of their regular training programme. Some, suchas dancers and gymnasts, do so in order to enable them to stretch further and perform more complex anddifficult actions. Others, such as footballers, use flexibility training as a way of preventing injuries, such as tornmuscles and ligaments. There are three types of flexibility training: Static stretching (active stretching and passive stretching) Ballistic stretching Proprioceptive Neuromuscular Facilitation (PNF) stretchingYou are going to take part in a flexibility training session. After the session, summarize it in the space below: 14BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.8Strength, muscular endurance, and power trainingCircuit training, free weights and plyometric training can all be modified to develop strength, muscularendurance, or power.Strength is developed by moving a heavy load for a low number of repetitions. Muscular endurance isdeveloped by moving lighter weights for a higher number of repetitions. Power is developed by performingstrength exercises at speed.You are going to take part in a strength, muscular endurance, and power training session. After the session,summarize it in the space below: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 115
Unit 1: Fitness for Sport and ExerciseWorksheet 1.9Aerobic endurance trainingAerobic endurance training requires the sports performer to work for an extended period of time, often longerthan the actual event for which he or she is training. For example, Paula Radcliffe will often train upwards offour hours at a time, even though her event (the marathon) is usually over in less than two-and-a-half hours.Aerobic endurance training should take place largely in the aerobic training zone of the training pyramid andthe work-to-rest ratio should be in the region of 3:1. This means that if you work for 30 minutes you shouldfollow it with a ten-minute rest and then repeat the session again. There are four types of endurance training: Continuous training Fartlek training Interval training Circuit trainingYou are going to take part in an aerobic endurance training session. After the session, summarize it in thespace below: 16BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.10Speed trainingSpeed training is a way of developing a performer’s speed over short distances. This is useful in almost allsports because speed can often be the difference between winning and losing. For example, footballersneed to be able to cover a distance quickly to beat an opponent to the ball and tennis players need to bequick to reach the ball during a rally. Speed training should always be carried out in the speed zone of thetraining pyramid. It is of a very high intensity, so work periods should be short and frequent, and interspersedwith lots of short rest periods. This makes speed training a type of interval training. It is generally acceptedthat a work-to-rest ratio of 1:6 is desirable. This means that a performer should work at a maximum level fora very short period, usually up to about 15 seconds, and then follow this with a rest period that is six timeslonger, repeating the sequence several times. There are three types of speed training: Hollow sprints Acceleration sprints Interval trainingYou are going to take part in a speed training session. After the session, summarize it in the space below: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 117
Unit 1: Fitness for Sport and ExerciseWorksheet 1.11Sit and reach testWhat does flexibility measure?FlexibilityWhat do you need?A box and a measuring tape or a sit and reach tableHow do you do the test? Sit comfortably on the floor with your legs straight out in front of you. Place the measuring tape, with 0cm level with your feet, parallel with your legs. If you are using a sit and reachtable, the measurements are already marked. Put the soles of your feet, shoulder width apart, against the box/table. Make sure your knees are locked/straight, as this is what determines hamstring flexibility. If your knees bendduring the test, the results will be inaccurate. With your hands stretched towards your feet, lean forward and reach as far as possible with your fingertips.If possible, reach beyond the end of your toes and over the top of the box. You must make sure, however, thatthere are no jerky movements while doing this and that you are able to hold the reach for at least two seconds. You get three chances to stretch forward and then the fourth is measured. The distance that your fingers touch on the measuring tape/sit and reach table will be your score. If you don’tmake it to your toes then you will get a negative score, showing the distance you were from 0cm.The sit and reach test can be measured in centimetres or inches.NameDistanceComment on the reliability and validity of this test: 18BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.12Grip dynamometerWhat does it measure?StrengthWhat do you need?A grip dynamometerHow do you do the test? Use a grip dynamometer to measure grip strength. Record the maximum reading from three attempts using the dominant hand. Allow a one-minute recoverybetween each attempt. Grip strength can be measured in kg or kgW, depending on the grip dynamometer used.NameWeightComment on the reliability and validity of this test: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 119
Unit 1: Fitness for Sport and ExerciseWorksheet 1.13Multistage fitness testWhat does it measure?Aerobic enduranceWhat do you need? A multistage fitness test CD A CD player Cones A 15–20-metre marked areaHow do you do the test? The test involves continuous running between two lines, 15–20 metres apart, between recorded bleeps (playedfrom the CD). The time between the bleeps decreases each minute or level. There are several versions of the testbut one commonly used version has an initial running velocity of 8.5km per hour, which increases by 0.5km perhour each minute. You must always ensure that you have one foot on or beyond the 15–20-metre marker at the end of eachshuttle run. If you reach the marker before the next bleep, you should wait there until you hear it before resuming running. If you do not manage to reach the end of the shuttle run before the bleep sounds then you are given two orthree more attempts to catch up with the pace before being stopped.NameHighest level achievedComment on the reliability and validity of this test: 20BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.14Forestry step testWhat does it measure?SpeedWhat do you need? Step (40cm for males, 33cm for females) Heart-rate monitor Metronome Published table for calculating maximal aerobic powerHow do you do the test? Record your body weight in the clothing you will be wearing for the test. Set the metronome at 90 beats per minute, to mark out a stepping rate of 22.5 steps per minute. Following the stepping rate set by the metronome, step up with the right leg and down with the right leg, thenup with the left leg and down with the left leg. This is one step. Continue stepping for five minutes. After five minutes of stepping, sit down and measure your heart rate. Use your age, post-exercise heart rate, and body weight to calculate the maximal aerobic power using apublished table.NameMaximal aerobic powerComment on the reliability and validity of this test: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 121
Unit 1: Fitness for Sport and ExerciseWorksheet 1.1535-metre sprintWhat does it measure?SpeedWhat do you need? 35-metre marked section in a straight line, preferably on a running track Starting blocks Stopwatch AssistantHow do you do the test? Sprint 35 metres from a standing start/sprint start using the blocks. Allow a 30-second recovery while walking back to the start. Repeat the sprint five times, completing a total of six sprints. Record the time for each sprint, which is usually measured in seconds (s).NameTime difference between first sprint and last sprintComment on the reliability and validity of this test: 22BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.16Illinois agility run testWhat does it measure?Speed and agilityWhat do you need? Flat non-slip surface 8 cones Stopwatch AssistantHow do you do the test? Set up the course, as shown in the diagram. Warm up before beginning the test. Lie face down on the floor at the ‘Start’ cone. When your assistant gives the command ‘Go’ and starts the stopwatch, jump to your feet and run around thecones in the correct order to the finish. Your assistant should stop the stopwatch and record your time when you pass the ‘Finish’ cone.NameSecondsComment on the reliability and validity of this test: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 123
Unit 1: Fitness for Sport and ExerciseWorksheet 1.17Vertical jump testD(cm)What does it measure?Anaerobic powerWhat do you need? Wall Chalk Measuring tape Partner Weighing ow do you do the test? Stand side-on to a wall and reach up with the hand closest to the wall. Keepingyour feet flat on the ground, the point of the fingertips is marked or recorded bya partner. This is called the standing reach. Stand away from the wall and jump vertically as high as possible using bothyour arms and your legs to help you project your body upwards. Touch the wallat the highest point of the jump and have this marked or recorded. The difference in distance between the standing reach height and the jumpheight is the score. The best of three attempts is plotted on the Lewis nomogramon line ‘D’. Weigh yourself and record your weight in kilograms on the nomogram on line ‘Wt’. Use a ruler and a sharp pencil to join up the two plots. The line you have drawnwill cross the power line (‘P’) on the nomogram. Read your power in kilogramsper second 0402536The Lewis nomogram. (From E L Foxand D K Matthews: Interval Training:Conditioning for sports and generalfitness (Saunders, 1974))Height difference between standingreach and jump heightComment on the reliability and validity of this test: 24BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.18One-minute press-up testWhat does it measure?Muscular enduranceWhat do you need?StopwatchPartnerHow do you do the test? Take up the starting position, with your arms straight, elbows locked, body straight, hands placed slightly widerthan shoulder-width apart (with fingers pointing forward), and both feet on the floor. From the starting position, on the command ‘Go’, start the press-up by bending your elbows and lowering yourbody until the shoulders drop below the level of the elbows. Then return to the starting position. Pausing to rest ispermitted only in the starting position. Your partner should count how many full press-ups are completed in one minute or up to the point where theperformer retires from the test.NameNumber of press-upsComment on the reliability and validity of this test: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 125
Unit 1: Fitness for Sport and ExerciseWorksheet 1.19One-minute sit-up testWhat does it measure?Muscular enduranceWhat do you need? Stopwatch PartnerHow do you do the test? Lie on a carpeted or cushioned floor with your knees bent at approximately right angles and your feet flat on theground. Your hands should be resting on your thighs. Squeeze your stomach, push your lower back flat, and raise your upper body high enough for your hands toslide along your thighs to touch the tops of your knees. Don’t pull with your neck or head, and keep your lowerback on the floor. Then return to the starting position. Your partner should count how many full sit-ups are completed in one minute or up to the point where theperformer retires from the test.NameNumber of sit-upsComment on the reliability and validity of this test: 26BTEC Level 2 Firsts in Sport Teacher Guide, Unit 1 Oxford University Press, 2013
Unit 1: Fitness for Sport and ExerciseWorksheet 1.20130125Jackson-Pollock nomogram methodfor prediction of percent body fat120115Male333155Chest: A diagonal fold,which is one half of thedistance between theanterior auxiliary lineand the nipple.Age in yearsWhat do you need? Skinfold callipers 28530282624228075706560Sum of three skinfolds (mm)What does it measure?Body composition110Female4055How do you do1520205013the test?184515Abdominal:Averticalfold,11 Measurementswhich is 2cm to the right1640Suprailiac:Adiagonal9should be taken side of the belly button.fold just above the hip14357bone and 2–3cm forward.on dry skin on12305the right side ofThigh: A vertical fold,10Thigh: A vertical fold,25the front of the thigh,3on the front of the thigh,the body and the on20halfway between the hipPercentagehalfway between the hipjoint and the middle ofbody fatsubject shouldjoint and the middle of the15the knee cap. The legknee cap. The leg needs toneeds to be straight and10stay relaxedbe straight and relaxed.relaxed.during the test.Jackson-Pollock nomogram. (From: A SJackson and M L Pollock: ‘Generalized Mark the midequations for predicting body density’, 40The Jackson-Pollock nomogramThe Jackson-Pollock nomogrampoint of eachBritish Journal of Nutrition 497–504 (1978))skinfold sites for males.skinfold sites for females.skinfold site witha pen. Grasp the skinfold firmly between your thumb and index finger and pull away from the body. The skinfold shouldbe gripped about one centimetre away from the mid point. Maintaining your grip, place the callipers midway between the base and tip of the skinfold with the dial facingupwards and allow the callipers to release fully so that full tension is placed on the skinfold. Read the dial of the skinfold callipers to the nearest 0.5mm shortly after you have released the callipers.Continue to grasp the skinfold throughout testing. Take a minimum of two measurements at each site and calculate the average of the two readings. Add up the results for each of your three skinfold measurements and work out your percentage body fat resultby plotting your age in years and the sum of the three skinfolds on the nomogram. Use a ruler and sharp pencil to join up the two plots. The line you have drawn will cross the percent body fatscale. Read your percent body fat result to the closest 0.5% according to your gender.NameGenderFirst skinfold sitemeasurement (mm)Triceps: This is a verticalfold on the back midlineof the upper arm, overthe triceps muscle.25Second skinfold sitemeasurement (mm)Third skinfold sitemeasurement (mm)Percentbody fatComment on the reliability and validity of this test: Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 127
Unit 1: Fitness for Sport and ExerciseWorksheet 1.22Analysing fitness test resultsName:Date:Fitness TestComponent offitnessResultComparison tonational averageStrength or areato develop?Sit and reach testGrip dynamometerMultistage fitness testForestry step test35-metre sprintIllinois agility run testVertical jump testOne-minute press-up testOne-minute sit-up testJackson-Pollock nomogrammethod for prediction ofpercent body fatBody Mass Index test1. Which components of fitness are important for your sport?2. Do you score below the national average for any of the tests that measure the components of fitness thatyou identified for Activity 1? If so, which ones? If not, which component of fitness needs most improvement?3. Write a mini training programme that will help you develop your areas of weakness. Include details of thetraining methods you will use. Use the space below and then continue on the back of this sheet. Oxford University Press, 2013BTEC Level 2 Firsts in Sport Teacher Guide, Unit 129
Strength, muscular endurance, and power training Circuit training, free weights and plyometric training can all be modified to develop strength, muscular endurance, or power. Strength is developed by moving a heavy load for a low number of repetitions. Muscular endurance is developed by m
Physical Fitness cont'd Consists of: -5 health-related fitness components -6 skill-related components (aka sports fitness or motor fitness) Health Related Fitness Cardiovascular endurance Muscular endurance Muscular strength Flexibility Body composition Skill Related Fitness Agility Balance Coordination Speed Power Reaction time
What is Physical Fitness? Physical fitness is made up of two components: Skill-related fitness and Health related fitness. Skill related fitness items are factors, which relate to the . Soccer Tennis Weight Lifting Wrestling . 5 Review for Quiz Agility is the ability to change direction of movement quickly while in control of
Skill: Turn and Reposition a Client in Bed 116 Lesson 2 Personal Hygiene 119 Skill: Mouth Care 119 Skill: Clean and Store Dentures 121 Skill: A Shave with Safety Razor 122 Skill: Fingernail Care 123 Skill: Foot Care 124 Skill: Bed Bath 126 Skill: Assisting a Client to Dress 127
on skill-related fi tness Student 's Book pages 60-66 Tasks 1 — Study the components of health-related exercise and skill-related fi tness. 2 — Using the illustrations as a starting point, give three sporting examples of how health-related exercise components can affect skill-related fi tness components. Health-related exercise
consistent and enhanced quality fitness facilities throughout the Air Force. 1-3 FITNESS FACILITY DESCRIPTION. 1-3.1. Fitness Mission The Air Force Fitness mission is to "Enhance combat readiness by supporting unit commanders' fitness program and provide fitness and sports opportunities to all authorized
Empower fitness professionals with the most respected and up to date solutions to set them apart as leaders in the industry. Group Fitness Instructor: Scope of Practice Group Fitness Instructors are health and fitness professionals who design well-structured and balanced fitness classes or workouts for a diverse group of participants.
What are hypokinetic diseases? Name and describe the five parts of health-related physical fitness. Name and describe the six parts of skill-related physical fitness. worksheet 2: Fitness Through Physical Activity Question What is meant by the term hypokinetic condition? worksheet 2: Fitness Through Physical Activity .
PEHS.4: Achieves and maintains a health-enhancing level of physical fitness. c. Uses technologies to assess, enhance, and maintain health-related and skill-related fitness. f. Develops fitness goals that are gender, age, and skill appropriate. PEHS.6: Values physical activity for health, enjoyment, challenge, self-expression, and/or social .
