BTEC Sport Revision

BTEC Sport Revision

1. Main Components of fitness and their tests

   • Speed
     • 35m sprint
     • How fast you travel is measured by your distance travelled divided by the time taken
   • Strength
     • Dynamic Grip dynamometer
     • The amount of force a certain muscle or muscle group can exert
   • Agility
     • Illinois agility run
     • The ability to move quickly in a different direction without losing speed or time
   • Power
     • Vertical jump test
     • The product of strength and speed
   • Coordination
     • Ball toss
     • How smoothly a body or body part can perform an exercise efficiently
   • Reaction time
     • Ruler drop
     • The time taken to react to a given stimulus
   • Muscular endurance
     • Sit ups/push ups in 1 min
     • How long your muscles are able to sustain a certain amount of resistance in sport
   • Aerobic endurance
     • Multi-stage-fitness test
     • How long your body can continue to exercise without tiring
   • Flexibility
     • Sit and reach test
     • The range of movement in a joint or series of joints
   • Body composition
     • BMI,BIA and skin fold test
     • The percentage/ratio of fat, bone and water masses in your body
   • Balance
     • Stork test
     • An amount of mass centred over a centre of gravity

2. Principles of training aka FITT principles

   • Frequency
     • Intensity
       • Time
         • Type
           • What kind of exercise you do
         • How long you exercise for
       • Refers to how hard you exercise in a sport
     • How often you perform your exercise

3. Training methods

   • Interval training
   • Circuit training
   • Fartlek training
   • Continuous training
   • PNF
   • Acceleration and Hollow sprints
   • Plyometrics
   • Weight training