BTEC SPORT EXAM

BTEC SPORT EXAM

1. COMPONENTS OF FITNESS

   • AEROBIC ENDURANCE
     • The ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.
   • MUSCULAR ENDURANCE
     • The ability of the muscle to sustain activity or continue to perform work.
   • SPEED
     • the ability to perform a movement to cover a distance in a short amount of time.
   • AGILITY
     • The ability to stop, start or change direction quickly.
   • BALANCE
     • Controlling body positions while standing still or moving.
   • COORDINATION
     • When movements in your body work together smoothly.
   • MUSCULAR STRENGTH
     • Maximum pull or push that can be exerted on one muscle at a time.
   • FLEXIBILITY
     • Moving sperific joints or a group of joints through a wide range of motion.
   • BODY COMPOSITION
     • The ratio of muscle to fat in the body.
   • REACTION TIME
     • the amount of time it take to start (or stop) moving once you decide to start
   • POWER
     • The ability to use muscle strength quickly.

2. FITNESS TESTING

   • MULTI - STAGE FITNESS TEST
     • Tests Aerobic Endurnace.
   • ILLINOIS AGILITY RUN
     • Tests speed and Agility.
   • SIT AND REACH
     • Tests Flexibility
   • HAND GRIP DYNAMOMETER
     • Tests Muscular Strength.
   • 1 MINUTE SIT UP TEST
     • Tests Muscular Endurance
   • 1 MINUTE PUSH UP TEST
     • Tests Muscular Endurance
   • RULER DROP TEST
     • Tests Reaction time.
   • VERTICAL JUMP TEST
     • Tests Power.
   • BMI, BIA AND SKINFOLD
     • Tests Body Composition

3. TRAINING METHODS

   • Fartlek training
     • Fartlek Training involves varying your speed and the type of terrain over which you walk, jog, sprint.
   • Interval Training
     • Alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
   • Weight Training
     • Uses weights to provide resistance to the muscles. It improves muscular strength.
   • Continuous Training
     • Continuously training for at least 30 minutes or more. Tests Aerobic Endurance
   • Circuit Training
     • Performing a series of exercises in a special order called a circuit.
   • Accelaration Sprints
     • Keep increasing the pace over a short distance. Tests speed.
   • Plyometrics Training
     • Plyometrics are exercises in which muscles exert maximum force in short intervals of time. Tests power.
   • Hollow Sprints
     • Doing more than one sprint with a jog or walk in between. Tests speed

4. PRINCIPLES OF TRAINING

   • PROGRESSIVE OVERLOAD
     • Training principle that progressively gets longer or harder. eg. Lifting heavier weights or running longer distances.
   • ADAPTATION
     • How the body reacts to training loads by increasing its ability to cope with those loads.
   • REST & RECOVERY
     • 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.
   • INDIVIDUAL NEEDS
     • Matching training to the requirements of an individual.
   • VARIATION
     • Varying exercises to prevent being bored of doing the same exercise repeatedly.
   • SPECIFICITY
     • Training is directly related to the sport. eg. Energy, components, muscles and movement.