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Aspects of fitness

Cardio-respiratory Endurance

What is meant by the word Aerobic?

What is meant by the word Anaerobic?

What is meant by CRE/ Aerobic Endurance?

What is meant by Anaerobic Endurance?

What is meant by recovery rate?

What is meant by training zone?

Test to measure CRE.

Type of training to develop CRE/Aerobic Endurance.

N/A

N/A

The ability of the heart and lungs, to work for a long period of time/without tiring.

The ability of the body to work without oxygen, for a short period of time.

The length of time the heart rate takes to return to its normal resting rate, after exercise.

The rate at which the heart should beat during training, to be of benefit to the cardio-vascular system/CRE.

20 metre progressive shuttle run.

N/A

Aerobic means with oxygen.

Anaerobic means without oxygen/insufficient oxygen.

Being able to last in an activity for a long time.

The fitness of the heart and lungs.

The ability of the body to work without oxygen

Time taken for heart to return to normal.

The rate at which the heart should beat during training.

Bleep test/ Leger run. Harvard step test. Cooper/12 minute run.

Fartlek/varied pace running. Interval training. Continuous training. Circuit training.

Concept/sub-concept 2 Mark Definition 1 Mark Definition

Type of training to develop anaerobic fitness

Example of anaerobic training session.

N/A

Interval – I did 8 repetitions of 100metres, at 90% effort, with 60 seconds recovery between each repetition.

Interval training. Fartlek. Circuit training. Sprinting.

I did some fast runs with a rest in between.


Short term effects of Cardio-respiratory Endurance exercise.

Long term/Physiological effects of Cardio-respiratory Endurance training.

Reasons why exercise is aerobic.

N/A

N/A

In some activities there are spells when you are not required to work too hard. This allows the body to get oxygen to the working muscles and work aerobically.

Working at a low intensity, with low heart rate.

Working in the middle of training zone.

Heart/blood able to get enough oxygen, to the working muscles.

Body temperature increases/face becomes red.

Breathing becomes faster deeper.

Pulse/heart rate becomes faster.

Body perspires.

Heart gets bigger/stronger.

Stroke volume may increase.

VO2 max increases.

Vital capacity of lungs may increase.

More air may be breathed in each breath.

Recovery rate may decrease.

Working at low intensity.

Breathing in sufficient oxygen.


Reasons why exercise is Anaerobic.

Benefits of CRE to performance

In some activities you have to move and sprint really fast. Your body cannot get enough oxygen in quick enough, so you have to use stored energy.

Working at a high

intensity, with high heart rate.

Working at the top of training zone.

Heart/blood cannot get enough oxygen, to the working muscles.

Work harder/for longer, before tiring.

Do the same amount of work, with less effort.

Recover more quickly, after strenuous exercise.

Skill level remains high, throughout performance.

Sprinting really fast.

Cannot get enough oxygen.

Work for longer.

Find work easier.

Recover quickly.

Skill level stays high.


Explain the benefits of a high level of CRE/ improved CRE to performance in a chosen activity.

Explain how a poor level of CRE would hinder performance of an activity.

Choose an activity where you work aerobically.

Explain why you only require to work aerobically in this activity.

Describe a situation from a chosen activity where you required to work anaerobically.

Explain why you require to work anaerobically in this activity.

I can keep up with play throughout the game, without tiring.

My skill level stays high, throughout the game.

I can work harder for longer, without tiring

I tire quickly and I can’t keep up with play, throughout the game.

My skill level deteriorates, towards the end of the game.

N/A

I did not have to run about quickly for any length of time and was never out of breath.

Basketball-I had to sprint back into defence, to catch up with my opponent.

Making repeated sprints, during the game.

I have to repeatedly run up and down the court as fast as I can, to cover in defence/support in attack.

I can keep up with play. I do not tire towards the end

of the game. My skill level stays high. I can recover quickly. I can do the same amount of

work with less effort.

I tire quickly. I can’t keep up with play. My skill level deteriorates. It takes me a long time to

recover.

Gymnastics.

I was not out of breath. I did not have to run about.

I had to sprint back.

I have to repeatedly run fast, up and down the court.


Describe an interval training session.

Describe how you can progressively overload this training.

I did 8 repetitions of 100 metres at 90% effort. I allowed myself a 60 second recovery, between each repetition.

Frequency-I trained 4 times a week, instead of 3.

Intensity-I increased the length of my sprints, from100metres to 110 metres.

I increased the number of sprints, from 8 to 9.

I increased the intensity of each repetition, from 90% to 95% effort.

I decreased the recovery time between repetitions, from 60 to 50 seconds.

Duration – I increased the length of time I trained each session, from 20 to 25 minutes.

I did some fast runs, with a rest between each exercise.

I increased the number of times I trained.

I did longer sprints.

I did more sprints.

I sprinted faster.

I decreased my recovery time.

I trained for longer.

Concept/sub-concept 3 Mark Definition 2 Mark Definition 1 Mark Definition

Describe a Continuous training session.


I went for a constant run around the playing field. I made sure that I was working within my training zone

(140-170 beats per minute) and that I lasted at this pace for 20 minutes.

I ran continuously for 20 minutes, at a steady pace/in my training zone.

I ran continuously for 20 minutes, at 6 minute mile pace.

I ran for 30 minutes, at the higher end of my training zone.

I did a steady/even paced/low intensity jog, for 20 minutes.


Intensity-I increased the length of time I ran, in my training zone.

I increased the pace that I ran at, from 6 minute mile pace to 6½ minute mile pace.

Duration – I increased the length of time I ran each session, from 20 to 25 minutes.

I ran for 20 minutes.

I went for a steady/low intensity jog/around the playing fields.


I increased the length of time I ran.

I ran faster for longer.

I ran for 25 minutes.


Describe a Fartlek training session.


I ran at varied a pace around a course, alternating between recovery walking, jogging, mid-paced running and sprinting.

I ran for 20 minutes at a varied pace, within my training zone.

I walked, then jogged, then sprinted, repeatedly for 20 minutes.


Intensity – I lengthened the sprint sections of my Fartlek run/ran them uphill/reduced my recovery run section.

Duration – I increased the length of time I ran each session, from 20 to 25 minutes.

I ran at varied a pace around a course/for 20 minutes.

I walked, then jogged then sprinted.


Intensity – ran further/used ankle weights/ran faster/ shorter recovery time.

Duration – trained a longer time/made each session longer.


Describe a practice you could use to improve CRE and a skill/technique at the same time.

Basketball/lay-up-I performed 20 lay-ups continuously, moving around a cone at the top of the key each time.

I performed 20 lay-ups continuously.


Muscular Endurance

What is meant by Muscular Endurance?

Type of training to develop Muscular Endurance.

Test to measure Muscular Endurance.

Describe how you could measure your muscular endurance in your upper body.

Describe how you could measure your muscular endurance in your lower body.

Muscular Endurance is the ability of a muscle/ or group of muscle, to work continuously/for a long time.

N/A

Any repeated exercise, which isolates a particular muscle group. Any test which requires you to perform a maximum number of repetitions, in a given time. eg 30-60 secs.

I hung with bent arms on a bar, with my chin above the bar and was timed until my chin fell below the bar.

I measured how many bench jumps I could do, in 30 seconds.

Muscles working for a long time/without tiring.

Weight training

Circuit training

Number of sit ups in 30 secs.

I did a bent arm hang test

Number of bench jumps in 30 secs.

I was timed doing bench jumps.


Circuit training exercises to improve Muscular Endurance.

Legs.

Arms.

Abdominals.

Weight training exercises to improve Muscular Endurance.

Legs/lower body.

Arms/upper body.

Weight training workload for muscular endurance.

N/A

N/A

N/A

N/A

N/A

Low/small/little weight/resistance and high/many repetitions.

Bench jumps. Step-ups. Squat thrusts. Burpee.

Press-ups. Pull-ups.

Sit-ups. V-sits. Crunches.

Squats. Leg press.

Bench press. Pull downs.

Low/small/little weight/ resistance.

High/many repetitions.


Describe the importance of lower body Muscular Endurance to a skill/technique from an individual activity of your choice.

Explain the effect that improved lower body Muscular Endurance will have on the performance of this skill/technique.

Describe the importance of lower body Muscular Endurance to a skill/technique from a team activity of your choice.

Explain the effect that improved lower body Muscular Endurance will have on the performance of this skill/technique.

Cycling/pedalling-I need to keep pushing with my legs, to pedal at I steady rate/to maintain my speed.

I can keep up a high/ steady rate of pedalling, to keep going fast/maintain a steady pace/without tiring.

Volleyball/blocking-I need to be able to repeatedly jump up to block, throughout the game.

I was able to jump high throughout the game, to block effectively.

I was able to keep jumping high, to block for the whole game.

I need to keep pedalling. I need to keep pushing with

my legs. I need to keep up my rate of

pedalling.

I can pedal for longer. I don’t tire as quickly.

I need to keep blocking.

I kept blocking well.


Describe how poor Muscular Endurance in your upper body affected your performance in a skill/technique from an individual activity of your choice.

Explain the effect that improved upper body Muscular Endurance will have on the performance of this skill/technique.

Describe the importance of upper body Muscular Endurance to a skill/technique/situation from a team activity of your choice.

Explain the effect that improved upper body Muscular Endurance will have on the performance of this skill/technique.

Swimming/front crawl- The length/strength of my

arm action deteriorated and I slowed. My arms tire and made

me slow down.

I was able to keep pulling with my arms for a long time, without tiring/ slowing down.

Basketball/raising arms in defence-I need to be able to keep my hands up when defending, throughout the game/to pressure the attacker/block passes/shots.

I can keep my arms up throughout the game and I can keep pressure on the attackers.

My arms got tired.

I slowed down.

I was able to keep pulling with my arms.

I could maintain a high/steady pace.

I need to keep my hands up in defence.

I can keep my hands up longer.

I can keep pressuring the attacker.


Describe how you could set your initial workload for muscular endurance for a named weight training exercise.

Describe a weight training exercise you could use to develop Muscular endurance in your upper body.

Describe a weight training exercise you could use to develop Muscular endurance in your lower body.

Describe the intensity you worked at for a named weight training exercise.

Describe a weight training session you could use to develop Muscular Endurance.

N/A

N/A

N/A

N/A

I worked on a circuit which included 6 different exercises, targeting different parts of the body. The total duration of the session was 40 minutes and in the session, I worked to a work-rest ratio of 1-3.

I lifted the maximum weight that I could for the exercise and worked at 25% of it.

I did 20 repetitions of a bench press, at 25% of my maximum.

I did 20 repetitions of a squat, at 25% of my maximum.

I put a bar across my shoulders, bent my knees and then straightened them again.

I performed 25 reps, at 25% of maximum.

I lifted 25% of my 1 rep maximum.

I did 6 stations for 1 minute, with 30 seconds rest between.

I lifted 25% of maximum.

I did 20 repetitions of a bench press.

I did 20 repetitions of a squat.

I put a bar across my shoulders and bent my knees.

I lifted light weights.

I did lots of repetitions.

Variety of exercises. Different muscle

groups targeted on consecutive sessions.

Appropriate time on each exercise eg 30-60 seconds.

Prescribed amount of reps on each exercise.

Appropriate recovery time between stations eg 30-90 seconds.

Total duration of exercise.


Describe how you could measure your initial level of muscular endurance for a named circuit training exercise.

Describe a circuit training exercise you could use to develop Muscular endurance in your upper body.

Describe a circuit training exercise you could use to develop Muscular endurance in your lower body.

I counted the maximum number of sit-ups/press ups/pull ups etc, I could do in 30 seconds.

I did sit- ups continuously, for 30 seconds.

I lay on my back with my knees raised and sat up to touch my knees with my elbows.

I did bench jumps continuously, for 30 seconds.

I jumped back and forward across a bench, with my feet together.

I did as many sit-ups/ press ups/ pull ups etc as I

could.

I did sit-ups.

I sat up to touch my knees.

I did bench jumps.

I jumped back and forward/repeatedly across a bench.


Describe a practice you could use to improve Muscular Endurance and a chosen skill/technique at the same time.

Swimming/front crawl I placed a float between my legs and repeated the arm action for the length of the pool.

I played a rally of continuous overhead clears with a partner, for 1 minute.

I placed a float between my legs and practiced using arms only.

I did a rally of continuous overhead clears.


Strength

What is meant by Strength?

Type of training to develop Strength.

Test to measure initial level of Strength.

Weight training workload for Strength.

Strength is the maximum force that a muscle or group of muscles can exert, in a single movement/ contraction/ against a resistance.

Maximum force, applied against a resistance.

N/A

I held a grip dynamometer in my hand/arm and squeezed the handle as hard as I could.

I measured my one rep maximum for the exercise.

High /big/heavy weight/ resistance and few/little repetitions.

Using the muscles to apply force/overcome a resistance.

Strength is the ability to lift heavy weights.

Weight training Circuit training

I used/squeezed a grip dynamometer.

I measured my one rep maximum.

High/heavy/big weight/ resistance.

Low/few repetitions.


Describe the importance of upper body Strength to a skill/technique from an individual activity of your choice.

Explain the effect that improved upper body Strength will have on the performance of this skill/technique.

Describe the importance of upper body Strength to a skill/technique from a team activity of your choice.

Explain the effect that improved upper body Strength will have on the performance of this skill/technique.

Gymnastics/handstand-upper body strength allows me to support my own body weight and hold the balance steady.

I found it easier to support my body weight and could hold the handstand position more easily/ steadier.

Rugby/tackling-upper body strength is required to bring down and hold an opponent, who is running at speed towards you.

I could hit my opponent harder in the tackle, to bring him down more easily.

I can hold a handstand steady. I can support my own body

weight.

I could support my body weight more easily.

I could hold the handstand position.

You need strong arms/body to make good tackles.

I could tackle harder.


Describe the importance of lower body Strength to a skill/technique/ situation from an individual activity of your choice.

Explain the effect that improved lower body Strength will have on the performance of this skill/technique.

Describe the importance of lower body Strength to a skill/technique from a team activity of your choice.

Explain the effect that improved lower body Strength will have on the performance of this skill/technique.

Weight lifting/rising up to standing with bar on shoulders-I can apply force from the leg muscles, to stand up straight/overcome the resistance of the bar.

It is easier for me to overcome the resistance of the bar and I can stand up more easily.

Football/tackling-Leg strength is important to withstand the force of an opponent, to win a 50-50 ball.

Rugby/scrum-By pushing hard with my legs, I helped my team push the other team off the ball/back and we won possession.

Football/tackling-I can put more force behind the tackle, to win the ball more easily.

Rugby/scrum-I can push harder, to force our opponents back more easily.

I need to overcome the resistance of the bar.

I need to stand up straight.

It is easier for me to overcome the resistance of the bar.

I can stand up more easily.

It helps me to win tackles.

You can push opponents back.

I can tackle harder. I can win the ball more easily.

I can push harder. I can force opponents back

more easily.


Name a weight training exercise you could use to develop strength in the upper body.

Describe a weight training exercise you could use to develop Strength in your upper body.

Describe your initial level of intensity for this exercise.

Why would you progressively overload this exercise?

When would you progressively overload this exercise?

Describe what you did to progressively overload this exercise.

N/A

Bench press-I lay on my back with a bar across my chest and lifted the bar up.

I lifted 75% of my maximum for a bench, press, 6 times.

Exercise 6 times, at 75% of maximum.

I lifted heavy weights, with few repetitions.

I did 5 repetitions, of my 6 rep maximum.

N/A

N/A

I increased the amount of weight, in line with my new maximum.

I increased the number of reps, from 6 to 7.

I increased the number of sets, from 3 to 4.

I decreased the rest time between sets, from 2 minutes to 90 seconds.

I increased the amount of weight I lifted, for each repetition.

I increased the weight from 75% of maximum, to 80%.

I increased the length of my training session, from 30 minutes to 40 minutes.

Bench press.

I lay on my back and lifted a bar up.

I lifted 75% of my maximum for the bench press.

I lifted 75% of my maximum. I worked just below my

maximum lift.

My level of strength had increased.

After 4 weeks.

I increased the weight/reps/ sets.

I decreased the rest period. Lifted heavier weights/

increased reps/sets/ shorten rest period.

Trained for longer.


Name a weight training exercise you could use to develop strength in the lower body.

Describe a weight training exercise you could use to develop Strength in your lower body.

N/A

I stood holding a bar across my shoulders, then bent my knees and straightened them.

I lifted 75% of my maximum for a squat, 6 times.

Squats.

I bent my knees with a bar across my shoulders.


Describe a weight training session you could use to develop Strength.

Describe how you could make this training session harder/progressively overload it.

I exercised 6 times, at 75% of maximum

I lifted heavy weights, with a few repetitions.

I increased the weight from 75% max, to 80% max.

I did 7 repetitions, instead of 6.

I lifted heavy weights.

I increased the weight I lifted.

I did more repetitions/sets.


Speed

What is meant by Speed?

Factors which limit ability to run at speed.

Factors in running action which limit ability to run at speed.

Test to measure speed.

Moving the whole body/ part of the body very quickly/in a short time.

N/A

N/A

I was timed as I sprinted, 5 times between lines 10 metres apart.

I ran 50 metres as fast as possible/between the lines five metres apart.

Moving fast.

Leg speed/arm speed. The frequency/number of

strides taken. Stride length. The range of movement/

flexibility of the ankles/hips/ shoulders.

The force you can apply from the leading leg/from the legs.

Wearing appropriate clothes/footwear.

Warming-up. Genetic factors.

Leg speed/arm speed. The frequency/number of

strides taken. Stride length. The range of movement/

flexibility of the ankles/hips/ shoulders.

The force you can apply from the leading leg/from the legs.

Any timed sprint. 50 metre shuttle run.


Describe the importance of whole body speed to an individual activity of your choice.

Describe a situation where whole body speed was important in a team activity of your choice.

Describe the importance of part of body speed to a skill/technique from an individual activity of your choice.

Describe the importance of part of body speed to a skill/technique from a team activity of your choice.

Badminton-When my opponent hit the shuttle over my head to the back of my court, I was able to sprint back to get into position to play the return.

Football/Winger I kicked the ball past the full back and got to the ball first/before the defender.

Football/sweeper-I saw the other teams’ striker lose her marker and I sprinted across the box, to tackle her before she could shoot.

Tennis-ServeI could swing the racquet fast, so that my serves were fast/powerful.

By pulling/throwing my arm forward with speed when I served, I could put pace power on the ball. This meant that my opponent found it difficult to return.

Basketball/javelin pass-I can bring my arm forward at speed to get power behind the ball, so that it travels the length of the court/reaches my team mate.

I could get to the shuttle at the back of the court.

I got to the ball before the defender.

I got back to tackle the shooter.

My serves were powerful/fast.

My opponent could not return my serves.

I can throw the ball far/the length of the court.

I can get a fast/powerful throw.


Describe a situation where speed of reactions helped your performance in an individual activity.

Describe a situation where speed of reaction was important to performance in a team activity.

100 metres/sprint start-I was able to react quickly, to get out of the blocks and get an advantage in the race.

The quicker I react to the starting gun, the better chance I have of getting into my running stride first and winning a short sprint race.

Badminton-I was able to react quickly to the flight of the shuttle and get in the correct position.

Hockey-as a forward, the quicker I can react to any rebounds off the goalkeeper, the better chance I have of getting to the ball first to score a goal.

I was not left on the blocks.

I reacted quickly to the gun.

I got a fast start.

I got to the shuttle on time.

I got to the ball before the defender.


Type of training to develop Speed.

Benefit of recovery time between sprints.

Reasons why whole body speed is important in team activities.

I did repeated sprints over a short distance, with rest periods.

It allows the muscles to recover fully, so that they can work to maximum/ generate full power.

I needed speed to beat my opponent to the ball.

I needed speed to get free from my opponent, to receive the ball.

I needed speed to move quickly, to get into position to play the ball.

I needed whole body speed to dribble past my opponent, to make a pass/shoot.

Sprints/sprinting. Weight training. Plyometrics. Stretching. Shuttle runs

It allows the body/muscles to recover.

I needed speed to beat a defender.

I needed speed to get free.


Describe a speed training session.

Describe how you could increase the intensity of this training.

Interval training-I sprinted 10 shuttles, of 20 metres.

I sprinted between cones 30 metres apart. I did this 10 times, taking a 1½ minutes recovery between each sprint.

I performed at full speed over short distances, with long rests periods.

I increased the distance from 20 to 25 metres.

1 increased the number of runs from 10 to 12.

I did 10 shuttle runs.

I sprinted between cones 30 metres apart.

I performed at full speed over short distances.

I increased the distance/ number of my shuttle runs.


Describe a speed endurance training session.

I sprinted for 20 metres, then took a recovery jog that lasted 30 seconds. I repeated this 5 times and then jogged for 2 minutes.

I did 20 metres sprints, with 30 second recovery jogs in between.

I did 20 metre sprints.


Training within activities.

Describe an exercise used to develop speed and a skill/technique at the same time.

Football/Shooting/Speed I did five 10 metre shuttle runs from the penalty box and each time I returned to the penalty box, I took a shot at goal. I took a minute rest, then repeated the practice.

I did a series of shuttle runs, taking a shot at goal after each run.

I did shuttle runs and took shots at goal.


Power

What is meant my Power?

Test to measure Power.

Type of training to develop Power.

Combination of strength and speed.

Power is a maximum, or near maximum muscle action, performed at speed against a resistance.

Power is any muscle contraction, which combines speed and strength.

Power is the ability to exert a big force quickly/use strength explosively/at speed.

I jumped as high as possible, stretching up to touch the wall.

N/A

Speed and strength.

Vertical jump. Standing broad/long jump. Sarjeant jump. Measured throw.

Weight training. Plyometrics.


From an individual activity of your choice name a skill/technique where a powerful jumping action is important.

Describe how the body creates power in this jumping action.

Explain why increased power in your jumping action helps your performance of this skill/technique.

N/A

I bent my take-off leg, then straightened it quickly/as fast as I could.

I bent my take-off leg, then straightened it/with all my strength/using the strength of my muscles to jump high.

I pushed down on the ground with my foot, as I straightened my take-off leg.

I swung/drove/lifted my arm/arms upwards, as I took off.

I swung up/lifted up/drove up with my other leg, as I took off.

I could jump up higher to clear the bar.

Athletics/high jumping.

I bent my take off leg, then straightened it.

I bent and straightened my

legs quickly.

I drove up with my arms.

I swung my leg up.

I could jump higher.


From a team activity of your choice name a skill/technique where a powerful jumping action is important.

Describe how the body creates power in this jumping action.

Explain why increased power in your jumping action helps your performance of this skill/technique.

N/A

I quickly extended my legs pushing hard against the floor, which drove me upwards/up high.

I bent my legs, then straightened them quickly/as fast as I could.

I bent my legs and straightened them/with all my strength/using the strength of my muscles to jump high.

I pushed down on the ground with my feet, as I straightened my legs.

I swung/drove/lifted my arm/arms upwards, as I took off.

I was able to get above my opponent, to win the rebound/gain possession.

Basketball/rebounding.

I bent and straightened my legs quickly.

I got the ball first. I won the rebound.


From an individual activity of your choice name a skill/technique where a powerful striking action is important

Describe how the body creates power in this striking action.

Explain why increased power in your striking action helps your performance of this skill/technique.

N/A

I swung the racquet forward/at speed/quickly as fast as I could.

I swung the racquet forward/using all my strength/using the strength in my muscles.

I took a long backswing, so that I had longer to use my speed/strength.

I took a long backswing, so that I could build up speed on the racquet.

I straightened my arm as I contacted the shuttle.

I could get more strength behind the hit/a faster racquet when hitting, so that the shuttle flies harder/faster/further.

Badminton/smash.

I swung the racquet forward.

I took a wide/long backswing.

I swung the racquet fast.

I could hit the shuttle harder/faster/further.


From a team activity of your choice name a skill/technique where a powerful striking action is important

Describe how the body creates power in this striking action.


N/A

I swung the bat forward/at speed/quickly as fast as I could.

I swung the bat forward/using all my strength/using the strength in my muscles.

I took a wide/long backswing, so that I had longer to use my speed/strength.

I took a wide/long backswing, so that I could build up speed on the bat.

I straightened my arm, as I contacted the ball.

I could get more strength behind the hit/a faster bat when hitting the ball, so that the ball flies harder/faster/further.

Softball/batting.

I swung the bat forward.

I took a wide/long backswing.

I swung the bat fast.

I could hit the ball harder/faster/further.


From an individual activity of your choice name a skill/technique where a powerful throwing action is important.

Describe how the body creates power in this throwing action.


N/A

I brought my arm forward/at speed/quickly as fast as I could.

I brought my arm forward/using all my strength/using the strength in my muscles.

I pulled the javelin back as far as I could, so that I had longer to use my speed/strength.

I pulled the javelin back as far as I could, so that I could build up speed on the javelin/before release.

I straightened my arm, as I released the javelin.

I could get more strength behind the javelin/a faster arm when releasing the javelin/build up more speed on the javelin on release, so that the javelin flies harder/faster/further.

Athletics/throwing the javelin.

I swung my arm forward.

I took my arm back as far as I could.

I brought my arm through fast.

I could throw the javelin harder/faster/further.


From a team activity of your choice name a skill/technique where a powerful throwing action is important.

Describe how the body creates power in this throwing action.


N/A

I swung my arm forward/at speed/quickly as fast as I could.

I swung my arm forward/using all my strength/using the strength in my muscles.

I took a long backswing, so that I had longer to use my speed/strength.

I took a long backswing, so that I could build up speed on the ball/before release.

I straightened my arm, as I released the ball.

I could get more strength behind the ball/a faster arm when releasing the ball/build up more speed on the ball on release, so that the ball flies harder/faster/further.

Basketball/javelin pass.

I swung my arm forward.

I took a long backswing.

I swung my arm fast.

I could throw the ball harder/faster/further.


Describe how you organised a training session you could use to develop power.

Describe how you would increase the intensity of this training.

Describe an exercise you could use to improve power and a chosen skill/technique at the same time.

Describe what you could do to make this training exercise harder.

I performed exercises specific to the muscles I wished to develop.

I lifted high/heavy weight, with few/low repetitions.

I performed the exercises explosively fast.

I increased the weights I lifted and also increased the repetitions.

I increased the number of repetitions of each exercise, from 5 to 6.

I did 4 sets, instead of 3. I did the session 4 times a

week, instead of 3.

Bench press-I lay on my back with the bar across my chest and pushed it up.

I increased the weight on the bar, from 75% of maximum to 80% of maximum.

I increased the number of repetitions of the bench press, from 5 to 6.

I did 4 sets instead of 3.

I did specific exercises. I lifted high//heavy weight. I did low/few repetitions.

I increased the weights I lifted.

I increased the number of repetitions.

I increased the number of sets.

I trained more times in a week.

I did a bench press.

I added weight to the bar.

I did more repetitions.

I did more sets.


Describe a practice you could use to improve power and a chosen skill/technique at the same time.

Basketball/javelin pass-I javelin passed the ball repeatedly/10 times to partner/across the games hall.

I javelin passed the ball with a partner.


Flexibility

What is meant by Flexibility?

What is meant by static Flexibility?

What is meant by dynamic Flexibility?

Test to measure Flexibility.

Type of training to improve Flexibility.

The range of movement at/across/around a joint.

Range of movement across a joint, where part of the body is moved then held/in a fixed position.

Holding part of the body still, at its full range of movement

Range of movement across a joint, where a fast action is used but not held.

An action which is not held but stretches part of the body through its full range of movement.

I sat down and reached forward as far as I could, to measure how far I could stretch.

N/A

Your range of movement. How far you can stretch.

Holding a stretch.

Moving while stretching.

I used a sit and reach test.

Stretching. Static/ballistic stretching. PNF.


Describe an exercise you could use to develop shoulder flexibility for a skill/technique.

Describe an exercise you could use to develop shoulder flexibility.

Basketball/javelin pass + Badminton/smash I held/pulled my arm back fully/ in the javelin pass/smash position and gently pressed back/I pulled my arm fully back and held that position.

I stretched the muscles around the shoulder, for 10 seconds.

I swung/rotated my arms around, 10 times.

I pulled my arm across my body and pulled in with my other hand.

I stretched my arm back.

I stretched the muscles around my shoulder.

I swung/rotated my arms.

I pulled my arm across my chest.


Describe the importance of shoulder/upper body flexibility to the performance of a chosen skill/technique from an individual activity.

Explain why increased shoulder/upper body flexibility would help the performance of this skill/technique.

Describe the importance of shoulder/upper body flexibility to the performance of a chosen skill/technique from a team activity.

Explain why increased shoulder/upper body flexibility would help the performance of this skill/technique.

Badminton/net shot I can stretch far forward, to reach the shuttle.

I could reach further forward, to reach a shuttle played close to the net.

Basketball/javelin pass- I can pull my arm back far, so that I can pull it through a large distance/ quickly/ creating power/ speed on the ball, so that it goes far/fast.

I can pull my arm back further, so that I can pull it through a larger distance/ quickly/ creating more power/ speed on the ball, so that it goes farther/faster.

I can reach the shuttle.

I can stretch far.

I could stretch further forward.

I could reach shuttles at the net.

I can pull my arm back far.

I can throw further/faster.

I can get more power on the throw.

I can pull the ball through a greater distance.


Describe an exercise you could use to develop hip flexibility for a skill/technique.

Describe an exercise you could use to develop hip flexibility.

Athletics/hurdling- I went into a hurdling position/I had one leg out in front and the other bent out to the side on the ground and stretched forward for 10 seconds

I stretched the muscles around the hip, for 10 seconds.

I swung/rotated my leg fully around, 10 times.

I raised my leg up to waist height and swivelled it around to the side.

I stretched in a hurdling position.

I stretched the muscles around my hip.

I swung/rotated my leg.

I pulled my leg up to waist height.


Describe the importance of hip/lower body flexibility to the performance of a chosen skill/technique from an individual activity.

Explain why increased hip/lower body flexibility would help the performance of this skill/technique.

Describe the importance of hip/lower body flexibility to the performance of a chosen skill/technique from a team activity.

Explain why increased hip/lower body flexibility would help the performance of this skill/technique.

Athletics-hurdling- I can stretch my lead leg out high/straight in front of me, to clear the hurdle.

I can bring my trailing leg up high to the side, as I jump the hurdle.

I could raise my lead leg higher to clear the hurdle.

Football/shooting-I can pull my leg back far, so that I can pull it through a large distance/ quickly/ creating power/ speed on the ball, so that it goes far/fast.

I can pull my leg back further, so that I can pull it through a larger distance/ quickly/ creating more power/ speed on the ball, so that it is harder/faster/more difficult to save.

I can stretch my lead leg high. I can bring my trailing leg up

high to the side.

I could raise my lead leg higher.

I could run faster over the hurdle.

I can pull my leg back far.

I can kick/shoot harder/faster.

I can get more power on the shot.

I could pull my leg further back.


Describe a practice you could use to improve flexibility and a chosen skill/technique at the same time.

Badminton/overhead clear I hit a suspended shuttle, making sure I stretched back fully for each shot.

I hit a suspended shuttle.

I stretched back as I hit shuttles.


Skill Related Fitness

What is meant by Coordination?

Test to measure Coordination.

What is meant by Agility?

Test to measure Agility.

What is meant by Balance?

Test to measure Balance.

What is meant by Reaction Time?

Test to measure Reaction Time

Linking actions smoothly/ in the correct order.

Timing/order of the body movements, while under control.

N/A

The ability to change direction/position of the body quickly, while under control.

N/A

Keeping the body weight/centre of gravity over/through the base of support.

Holding a position still/steady.

N/A

The time between receiving a stimulus and initiating a response.

How quickly I reacted, to the sound of the gun.

N/A

Timing/order of movements. Controlled movement.

Alternate hand throw.

Changing direction quickly. Changing position under

control.

Illinois agility test.

Staying above your base. Holding a position/ a handstand.

Flamingo balance. Balance bar. One legged balance.

Quick response. How quickly you react.

Ruler drop test.


Choose a skill/technique you found difficult to coordinate.

Describe the parts of the skill you found difficult to coordinate.

Describe a practice you could use to develop the coordination of the parts.

Basketball/lay-upI was taking too many steps.

I was mis-timing the jump.

I practised taking two steps, without the ball.

I bounced the ball and took two steps, before jumping up/to shoot.

The steps.

The jump.

I practised taking two steps.

I practised my jump.


Explain why agility is important to the performance of a skill/technique from an individual activity.

Explain why agility is important to the performance of a skill/technique from a team activity.

Badminton/smash- I was able to quickly adjust my body position, to get my racket behind the shuttle to return it.

Basketball/rebounding- I was able to quickly adjust my body position, to stretch out and grab the ball.

I could turn quickly to get to the shuttle.

I could twist to receive the ball under control.


Describe a situation where balance was important to performance in an individual activity.

Explain why being balanced helped your performance.

Describe a situation where balance was important to performance in an individual activity.

Explain why being balanced helped your performance.

Hockey- when I was dribbling past/dodging the defender.

I was able to change direction quickly, to get away from the defender.

Gymnastics/handstand-I needed to be able to balance, to hold the handstand steady for 5 seconds.

Holding the handstand steady, made my performance look better /scored higher marks.

I was dribbling /dodging.

I could change direction quickly.

I could get away from the defender.

I needed to hold the handstand steady.

It looked better. It scored higher marks.


Describe a situation where reaction time is important to start an individual activity.

Describe a situation where reaction time is important was important during your performance in a team activity.

Athletics/100metres- To get a fast start, I had to react as quickly as possible to the gun.

The ball was deflected off our block and I had to react quickly, to dive

to reach it/return it

I had to react quickly to the gun.

I had to dive to get the ball after a block.


Mental Fitness

What is meant by Mental Preparation?

What is meant by Concentration?

What is meant by Confidence?

What is meant by Motivation?

When the performer thinks about/focuses on their performance, before they do it.

When a performer visualises a successful performance, before they carry it out.

The ability to stay focused on/be fully aware of, what is going on around you.

Having a positive frame of mind, in which you feel that you can perform successfully.

The internal feelings and external stimuli, which influence and direct behaviour.

Being urged on by coach/spectators/desire for success, which makes me want to succeed.

Thinking about your performance.

Visualising your performance.

Staying focused.

Being aware.

A positive state of mind.

Knowing you can do it well.

Wanting to do well.

Encouragement.


Stages of warm-up.

Reasons for stages of warm-up.

Reason for jogging.

Reason for stretching.

N/A

To prepare the body, for the demands of the activity.

To raise the body temperature, in preparation for stretching/participation in the activity.

To reduce the chance of injury, to muscle/ tendons/ligaments during performance.

To gradually increase the heart rate.

Increase range/ease of muscle movement, around the joint.

Muscles will react quicker, if warmed stretched.

To increase blood flow, to the muscles.

Jogging.

Stretching.

Skill practice.

Mental preparation.

To prepare for performance.

To raise the body temperature.

To increase the blood flow.

To increase the heart rate.

To gradually increase the breathing rate.

To prepare the body for stretching.

Helps prevent injury.

Enhance performance of the muscles.

Increase range/ease of muscle movement.


Reason for skills To get used to/groove/ focus on the skills, I would be performing during the game.

To mentally prepare myself, for the performance of role/position/skill/ performance.

To get used to the skills/conditions.

To groove the skill.

To focus on the skills.

To mentally prepare myself.


Reasons for warm-down Gradually allows my body to return to a resting state.

Allows my heart rate/breathing rate to decrease slowly.

Reduces stiffness/ soreness in the muscles.

Flushes out waste products/lactic acid from the muscles.

Reduces the chance of dizziness/nausea/cramp.

Allows my body to return to normal.

Stops me feeling sore/dizzy/ sick.

Gets rid of waste products.

My heart can return to normal.


Warm-up

Describe how you warmed up for an activity of your choice.

Stage 1 – jogging.

Stage 2 – stretching.

Stage 3 – skills of the activity.

Explain how this warm up prepared you for this activity.

Describe two parts of your warm down after performance in this activity.

Basketball- we jogged around the court 5 times.

We did some jumps/low stretches/side steps as we jogged.

I stretched the muscles, I was going to use in the game.

I did leg and groin stretches, because of all the running/jumping/ turning I would do.

I practiced the skills, I would use in the game.

I worked with a partner on my passing/dribbling skills

It warmed and stretched my body, specific to the demands of basketball.

It helped my body get prepared, for the skills I would be doing in the game.

I jogged 2 or 3 times around the court and then gently stretched my leg muscles.

We jogged around the court.

I stretched my muscles.

I practised skills. I practised my passing/

dribbling.

It warmed and stretched my body.

It helped my body get prepared for the game.

It allowed me to get used to the weather conditions/ surface of the pitch.

I jogged 2 or 3 times around the court.

I stretched gently/my leg muscles.


Principles of Training

What is meant by Frequency of Training?

What is meant by Intensity of Training?

What is meant by Duration of Training?

What is meant by Specificity of Training.

What is meant by Progressive Overload of Training?

What is meant by Adaptation of Training?

What is meant by Reversibility of Training

How often you work in a week/working three times a week, in order to achieve a training effect.

How hard you work/the workload you set, in order to achieve a training effect.

Working for the length of time required, in order to achieve a training effect.

Making your training programme specific to the demands of the activity/muscle groups you are using/energy systems you want to train/the role you play/a level suited to your own fitness/type of training.

Gradually making your training more demanding, in order to ensure a continued training effect.

When the body gets used to stress being put on it, during fitness training

If you stop training, you will lose your level of fitness.

How often you train.

How hard you make your training.

How long you work.

Making your training suit your needs.

Making your training harder.

When the body gets used to training.

Losing your level of fitness.


Reason for progressive overload.

Considerations to ensure specificity.

Reasons for testing fitness.

The body becomes used to a particular workload and the frequency/intensity or duration must be increased, to continue to stress the body.

The body becomes used to a particular workload. To continue to develop fitness, it is necessary to gradually increase the workload/the stress on the body.

N/A

N/A

The body gets used to your training.

You need to keep stressing the body.

Fitness level.

Demands of the activity.

Demands of the position/role.

Aspect of fitness.

Type of training/exercise.

Workload.

Part of body.

Knowing your starting/initial fitness level.

Measure improvements made.

Ensure workload is specific/ sufficient.

Provide motivation to improve.

Help ensure safety/not cause injury/too much stress.


Types of training for Aspects of Physical Fitness.

Cardio-respiratory Endurance.

Anaerobic training.

Muscular Endurance.

Speed.

Flexibility.

Power.

N/A

N/A

N/A

N/A

N/A

N/A

Fartlek. Interval training. Continuous training. Circuit training.

Interval training. Fartlek. Circuit training.

Weight training. Circuit training.

Repeated sprints.

Stretching. Static/ballistic stretching. PNF.

Weight training. Plyometrics.


Circuit training exercises

Legs.

Arms.

Abdominals.

Weight training exercises

Legs/lower body.

Arms/upper body.

N/A

N/A

Bench jumps. Step-ups. Squat thrusts. Burpee.

Press-ups. Pull-ups.

Sit-ups. V-sits. Crunches.

Squats. Leg press.

Bench press. Pull downs.


Training within activities

Benefits/reasons for training within activities.

Benefits/reasons for developing an aspect of fitness on its own.

I can improve skill and fitness, at the same time.

It can improve your specific fitness, for the role/position/activity.

It makes training more game like and interesting/ less boring.

It makes it easier to monitor/measure, initial fitness levels.

You can focus on the specific aspect of fitness you wish to develop, for role/position/activity.

It can save me time.

Improves specific fitness.

Makes training game like.

It is more interesting/less boring.

Develops fitness and skills.

Easies to measure/monitor fitness.

Greater physical improvements are likely.

You can focus on specific fitness.

aspects of fitness€¦ · web viewincrease range/ease of muscle movement, around the joint....

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