unit 1:
DESCRIPTION
Fitness & Methods of TrainingTRANSCRIPT
Btec Level 2 Certificate in Sport
Unit 1 Fitness Testing and Training
Pupil Name:………………………………. Tutor Group:…… Teacher:………………………………… Aspiration Grade:……………………….
BTEC LEVEL 2 SPORT
Tudor Grange Academy Student Name:
Subject Unit: 1. Fitness Testing and Training
Assessor:
1st Submission Date:
PE Department
This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade.
Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.
Grading Criteria: Level Achieved Describe the fitness requirements for achieving excellence in a selected sport. Describe three different fitness training methods used to achieve excellence in a selected sport.
P1
Explain the fitness requirements for achieving excellence in a selected spt.
M1
Assessor Feedback:
Student Comments:
Action Plan:
Assessor Signature: Date:
Learner Signature: Date:
IV Signature: Date:
BTEC LEVEL 2 SPORT
Unit 1 Fitness Testing and Training
Assignment 1 - Fitness and Methods of Training Scenario
You are the coach of a premiership football team. Recently results have not been going your way due to the fitness levels of your players. You must know the fitness requirements and training methods needed to achieve an improvement.
Pass Describe the fitness requirements needed for a top level sportsperson. Describe three different fitness training methods that could improve the performance of an athlete (P1, P2). Merit Define and explain fitness requirements needed to achieve excellence in sport. (M1)
Unit 1: Fitness Testing & Training Introduction and support for P1
Activity 1 –Physical Fitness!
Top class athletes are finely tuned and have amazing levels of fitness! But what makes them physically fit? As an introduction to this unit get your ideas down below:
PHYSICAL
FITNESS
PHYSICAL
FITNESS
PHYSICAL
FITNESS
PHYSICAL
FITNESS
Unit 1: Fitness Testing & Training Support for P1 Activity 2 – Skill – Related Fitness! You must have seen top performers who have skill oozing out of every pore! Forget the actual skill itself and spend a few minutes thinking about what skill-related fitness they may be showing. See if you can name some below – using the pictures as a guide!
BTEC First - Sport Support for P1
Unit 1: Fitness Testing & Training
Activity 3 – Awesome! Next time you come off the tennis court, football pitch or netball court (for example) think about the components of physical and skill-related fitness you have been using. If your PE teacher suddenly asked you to describe them, could you do it? The related components are listed below – see if you can describe what each one means to someone else in your group as a practice – just in case!
Aerobic endurance
Flexibility
Power
Agility
Reaction time
Balance
Co-ordination
Strength
Body composition
Speed
Muscular endurance
Unit 1: Fitness Testing & Training Support for M1 Activity 4 – Why do you need them!! Having looked at the fitness requirements needed to achieve excellence in sport it
would be a good idea if you knew why they were needed as well!
Have a look at the examples below and note down why each of the performers need
the particular component of fitness……making sure you use the word because at
every opportunity: Why does Mo Farah need aerobics endurance?
Why does Amir Khan need muscular endurance?
Why does Usain Bolt need speed?
Why does Beth Tweddle need flexibility? Why does Danny Cipriani need strength?
Body composition generally refers to the athlete's body fat. In most sports the performer will try to keep their levels of body fat to a minimum.
Why is this important?
Why does Wayne Rooney need agility?
Why does Andy Murray need balance?
Why does Andrew Strauss need co-ordination?
Why does Jonathan Wood need power?
Why does Joe Hart need good reaction-time?
Unit 1: Fitness Testing & Training Support P2
Activity 5 – Training Methods…..
Now we now know far more about the components of fitness top sports performers need, we are ready to start looking at the fitness training methods used to help them get there! To start us off, let’s see what you know already. See if you can identify any specific training methods used to improve the following components of fitness:
Speed
Endurance
Strength &
Power
Flexibility
Fitness
Training
Methods
Gradually easing into a
stretch position and holding
it there
Type of stretch?
Assuming a position and then
holding it there with no
assistance other than using
the strength of an agonist
muscle
Type of stretch?
A stretch where you assume a
position and hold it with some
other part of your body or with
the assistance of a partner
Type of stretch?
Unit 1: Fitness Testing & Training
Activity 6 – Flexibility Training! Over the next few weeks we are going to take part in a range of fitness training methods used to improve different components of fitness. Not only are you going to get the opportunity to take part in them but are also going to be given time to note down important points linked to them. Flexibility Training We are going to look at:
Static stretching
Active stretching
Passive stretching
Ballistic stretching See if you can match each definition to the type of stretch before we start!
Using the momentum of a moving
body or a limb in an attempt to
force it beyond its normal range of
motion
Type of stretch?
Unit 1: Fitness Testing & Training Support for P2
Activity 7 – Strength and Power Training! Having looked at flexibility training methods we are now going to look at methods for two other components of fitness – strength & power. Strength & Power Training Specifically, we are going to look at:
Resistance machines
Circuit training
Plyometrics
Reps
Sets
Resistance Do any of the methods above mean anything to you…or have you ever used any of them? Jot down any ideas you may have before we look at them in some detail over the page. Let’s have a look at them in a bit more detail then…….
RESISTANCE MACHINES
.
CIRCUIT TRAINING
PLYOMETRICS
Specialised training…..so listen in and ask questions if you are not
sure!
Let’s not forget reps, sets and resistance……..
Unit 1: Fitness Testing & Training
Activity 8 – Super stamina!
We are now ready to look at some endurance training methods….but the question is do you have the stamina to stay the distance! To set us on our way, do any of the methods listed below mean anything to you?
Continuous training
Fartlek training
Interval training
Heart rate
Training zones Let’s have a look at the main characteristics of each. You must write down the key points for each below:
As we talk about heart rates and training zones make sure you record the important points
below:
Unit 1: Fitness Testing & Training
Activity 9 – Speed!
Last but not least we are going to have a look at training methods that look at improving speed. Have you heard of any of the following?
Hollow sprints….
Acceleration Sprints…… Note down the key components of each type of sprint in the spaces below:
Hollow Sprints
Acceleration Sprints
Unit 1: Fitness Testing & Training Support for P2
Activity 10 – What do you reckon? If you were asked to describe 3 different types of training methods that could be used to improve certain aspects of their fitness could you do it? Have a look at the list below and see if you could pick three to focus on……
Flexibility
Static stretching
Active stretching
Passive stretching
Ballistic stretching
Strength & Power
Resistance machines
Circuit training
Plyometrics
Reps
Sets
Resistance
Endurance
Continuous training
Fartlek training
Interval training
Heart rate
Training zones
Speed
Hollow sprints….
Acceleration Sprints
REMEMBER!
Your description needs to include such detail as:
What component of fitness the training method will
address
How the training method should be set up and
managed
The key health and safety considerations associated
with it
Any equipment requirements and how you will record
the results
BTEC LEVEL 2 SPORT
Tudor Grange Academy Student Name:
Subject Unit: 1. Fitness Testing and Training
Assessor:
1st Submission Date:
PE Department
This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade.
Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.
Grading Criteria: Level Achieved Describe four different lifestyle factors that can affect sports training and performance.
P3
Assessor Feedback:
Student Comments:
Action Plan:
Assessor Signature: Date:
Learner Signature: Date:
IV Signature: Date:
BTEC LEVEL 2 SPORT
Unit 1 Fitness Testing and Training
Assignment 2 – Lifestyle Factors Scenario
You are the coach of a premiership football team. Recently results have not been going your way. You must prepare a presentation to give to the players to help them understand how lifestyle factors affect sports performance.
Pass Describes four different lifestyle factors that can affect sports training and performance. (P3) You may have to present this to the class.
Unit 1: Fitness Testing & Training Support for P3
Activity 11 – Pressure, what pressure? As we have started to see, sportsmen and women, especially those who perform at the highest level, often face pressure from many sources, for example:
Fans Television and the media Sponsors Themselves
Some cope with the pressures very well, others not so well. Those who don’t often let their lifestyle affect their ability to perform consistently well which adds to the pressures they face. See if you can describe four different lifestyle factors that effect performance. Possible factors are listed below:
Smoking Drugs Medical history Level of physical activity Weight Gender Demands of other sports
Factor 1
Possible effects on performance?
BTEC LEVEL 2 SPORT
Tudor Grange Academy Student Name:
Subject Unit: 1. Fitness Testing and Training
Assessor:
1st Submission Date:
PE Department
This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade.
Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.
Grading Criteria: Level Achieved Carry out four different fitness tests for different components of fitness, recording the results accurately. Interpret their test results and personal level of fitness
P4 P5
Explain their test results and personal level of fitness, identifying strengths and areas for improvement Evaluate their test results and personal level of fitness, considering the level required to achieve excellence in a selected sport.
M2 D1
Assessor Feedback:
Student Comments:
Action Plan:
Assessor Signature: Date:
Learner Signature: Date:
IV Signature: Date:
BTEC LEVEL 2 SPORT
Unit 1 Fitness Testing and Training
Assignment 3 – Assessing Levels of Fitness Scenario You are the coach of a premiership football team. Recently results have not been going your way. You must test the fitness levels of your players and then analyse the results. Pass Carry out four suitable fitness tests showing different types of fitness and record the tests accurately. Interpret the test results and personal levels of fitness. (P4, P5) Merit Explain the results and personal levels of fitness, identifying strengths and areas for improvement. (M2) Distinction Evaluate the test results and personal levels of fitness. Consider the level required to achieve excellence in a selected sport. (D1)
Unit 1: Fitness Testing & Training Support for P4 & P5
Activity 12 – Fitness Testing
Over the next few weeks we are going to be looking at (and having a go at) various fitness tests. Space is provided for you to note down the important parts of each test. Don’t worry if your fitness levels aren’t up-to-scratch….the important thing is that you have the ability to carry out the tests on someone else later on in this unit. TEST FOR FLEXIBILITY
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How should the results
be used?
TEST FOR AEROBIC ENDURANCE
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How to use the results
TEST FOR MUSCULAR ENDURANCE
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How to use the results
TEST FOR STRENGTH
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How to use the results
TEST FOR SPEED
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules
or regulations?
How should the
results be recorded?
How to use the
results
TEST FOR POWER
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How to use the results
TEST FOR BODY COMPOSITION
Name of test
Component of fitness
used to test
How to conduct the
test
Any particular rules or
regulations?
How should the results
be recorded?
How to use the results
Unit 1: Fitness Testing & Training
Activity 13 – Not impressed!
Do you think you are now in a position to run a series of tests to check the fitness levels of athletes? If asked, could you carry out 4 different tests for different components of fitness? You have been looking at a variety of tests available over the past few weeks so should be able to do this with little difficulty? Oh, make sure you record the results accurately! Remember, the components of fitness you need to consider (and the type of tests available to you) are:
Sit and reach test Goniometers
One-repetition maximum Grip dynamometer
Multi-stage fitness test Chester step test
40m sprint
Unit 1: Fitness Testing & Training
Test Results Once you have picked four tests which target different components of fitness record your results below:
Unit 1: Fitness Testing & Training
Fitness Test Results
Activity 14 – Evaluating the test results You’ve got your results and you should now be able to discuss your findings, during which you are expected to be able to:
Interpret your results, comparing them to any normative data that exists for your age group
Explain, by going through your test results in detail, what your current levels of fitness are
Identify your strengths and any areas for improvement
Evaluate your test results and current levels of fitness by considering their levels and judging them against the levels required for excellence in a sport of your choice
You have been given a template to use…..along with an example. The normative data has been supplied to compare your results to: Bleep Test
Sit and Reach
Gender & Age
(yrs) Excellent Good Average Fair Poor
Males 14-16 12/7 11/2 8/9 7/1 <6/6
Females 14-16 10/9 9/1 6/7 5/1 <4/7
Males 17-20 12/12 11/6 9/2 7/6 <7/3
Females 17-20 10/11 9/3 6/8 5/2 <4/9
Gender Excellent Above average Average Below average Poor
Male >14 11 - 14 7 - 10 4 - 6 <4
Female >15 12 - 15 7 - 11 4 - 6 <4
30m Sprint. Flying start.
Vertical Jump
rating males (inches) males
(cm) females (inches)
females
(cm)
excellent > 28 > 70 > 24 > 60
very good 24 - 28 61-70 20 - 24 51-60
above average 20 - 24 51-60 16 - 20 41-50
average 16 - 20 41-50 12 - 16 31-40
below average 12 - 16 31-40 8 - 12 21-30
poor 8 - 12 21-30 4 - 8 11-20
very poor < 8 < 21 < 4 < 11
Sit up test
Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9
Time (secs) for 30 m flying sprint
Males Females Rating
<4.0 <4.5 Excellent
4.2-4.0 4.6-4.5 Good
4.4-4.3 4.8-4.7 Average
4.6-4.5 5.0-4.9 Fair
>4.6 >5.0 Poor
Grip Dynamometer
Gender Excellent Good Average Fair Poor
Male >56 51-56 45-50 39-44 <39
Female >36 31-36 25-30 19-24 <19
Push up Test - Male
Age 17-19
Excellent > 56
Good 47-56
Above average 35-46
Average 19-34
Below average 11-18
Poor 4-10
Very Poor < 4
Push up Test - Female
Age 17-19
Excellent > 35
Good 27-35
Above Average 21-27
Average 11-20
Below average 6-10
Poor 2-5
Very Poor 0-1
Unit 1: Fitness Testing & Training
Activity 15 – Evaluation of Results
Fitness test and result
Comparison with normative data & current level of fitness
Strengths and areas for improvement (with explanation of results)
Evaluation of own fitness v those required for excellence
I did the sit and reach test to test my flexibility. I scored 14 cm I am male and 15 years of age
I compared my score with normative data supplied by my teacher. Although it related to young people aged between 16-19 years my score indicated that I was above average (between 11 – 14 cm) In fact anything over 14 is classed as excellent
I would suggest that flexibility is a strength of mine because my score was above average (11 – 14). Anything over 14 is classed as excellent - although I would still like to improve it as I am a goalkeeper in football where flexibility is one of the most important components of fitness.
I work on flexibility exercises at my football club – this could be one of the reasons my score was so good
Although my results were above average I would need excellent flexibility results if I was to be playing at excellence level. Excellent flexibility is required to:
Stretch and reach all areas of the goal
Bend down to collect the ball or reach into corners of the goal to save shots or headers
Have a complete range of movement to quickly cover the goal area
Kick and throw the ball long distances
Fitness test and result
Comparison with normative data & current level of fitness
Strengths and areas for improvement (with explanation of results)
Evaluation of own fitness v those required for excellence
Achieved P5
Achieved M2
Achieved D1
Teacher signature: Date:
Comments (via questioning, support material etc)
BTEC LEVEL 2 SPORT
Tudor Grange Academy Student Name:
Subject Unit: 1. Fitness Testing and Training
Assessor:
1st Submission Date:
PE Department
This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade.
Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.
Grading Criteria: Level Achieved Describe the effects of psychological factors on sports training and performance.
P6
Explain the effects of psychological factors on sports training and performance.
Analyse the effects of psychological factors on sports training and performance.
M3 D2
Assessor Feedback:
Student Comments:
Action Plan:
Assessor Signature: Date:
Learner Signature: Date:
IV Signature: Date:
BTEC LEVEL 2 SPORT
Unit 1 Fitness Testing and Training
Assignment 4 – Psychological Factors Scenario You are a sports psychologist and have been asked by a premiership football team to write a report on how psychological factors can affect sports training and performance. PASS Describe the psychological factors that can affect your sports training and performance. (P6) MERIT Explain the above (M3) DISTINCTION Analyse the effects of psychological factors on sports training and performance. (D2)
Remember…… ……when you explain something you have to give
reasons why, whereas when you are analysing
you have to break down the topic into simpler
parts, exploring patterns and explaining their
significance. This could include examining
strengths & weaknesses, drawing conclusions
and making recommendations
Psychological Factors Support for P6, M3, D2 Over the next few weeks you will look at the different Psychological factors that effect how athletes train and perform. This may involve a few theory lessons. You must complete the table below showing your knowledge and understanding of the topic.
Psychological Factor Explanation Effect on Performance
Psychological Factors Support for P6, M3, D2 Over the next few weeks you will look at the different Psychological factors that effect how athletes train and perform. This may involve a few theory lessons. You must complete the table below showing your knowledge and understanding of the topic.
Psychological Factor Explanation Effect on Performance