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Understanding Fitness Components: Aerobic Endurance, Strength, and Training Principles, Slides of Forestry

Araullo University (AU)Forestry

An overview of the components of fitness for btec sport, focusing on aerobic endurance, muscular strength, and the basic and advanced principles of training. Learn definitions, examples, testing protocols, and methods for each component and principle.

Typology: Slides

2021/2022

Uploaded on 08/01/2022

hal_s95
hal_s95 🇵🇭

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Revision topics – BTEC SPORT
Components of fitness
Health Related components
Skill Related components
Aerobic Endurance
Agility
Muscular Strength
Balance
Muscular Endurance
Coordination
Body Composition
Power
Speed
Reaction time
Flexibility
• You need to know – Definitions and sporting examples for each!
• You need to know – how you would use or change these principles to improve training
• You need to know – how you would use or change these principles to improve training
• You need to know – the protocol and equipment for each test, as well as the advantages and disadvantages
Basic Principles of training
Principle
Definition / Example
Frequency
How often you train
Intensity
How hard you train
Time
How long you train for
Type
What type of training you do
Advanced Principles of training
Principle
Definition / Example
Specificity
Training should be specific to your sport. Eg a marathon runner would need to
perform continuous training.
Progressive Overload
Gradually increase the working intensity/effort over time. E.g. begin lifting 10kg
weights, then over time increase to 12.5kg to improve muscular strength.
Reversibility
If training stops, then any gains are lost. This could be due to injury or illness.
Adaptation
Adaptation is where your body changes to be able to cope with the stress it is
being put under. Exercise must be long enough for this to happen.
Variation
Having variety in your training to stop you getting bored and losing motivation.
Rest and Recovery
Your body needs to rest and recover to allow muscles to repair and
improvements to occur.
Individual needs
Athletes will have different strengths/weaknesses and will need to make sure
they are training to address these.
Fitness Testing
Aerobic Endurance
Multi-stage fitness test (Bleep test) & Forestry step test
Muscular Strength
Hand-grip Dynamometer
Muscular Endurance
1 min sit up test and 1 min press up test
Body Composition
Skin fold (Jackson Pollock Nomogram) & Bioelectrical Impedance Analysis (BIA)
Speed
35m sprint test
Flexibility
Sit and reach test
Agility
Illinois Agility test
Balance
Stork stand test
Coordination
Alternative ball toss test
Power
Standing Vertical Jump & Standing Broad Jump (long jump)
Reaction time
Ruler drop test
pf2

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Download Understanding Fitness Components: Aerobic Endurance, Strength, and Training Principles and more Slides Forestry in PDF only on Docsity!

Revision topics – BTEC SPORT

Components of fitness

Health Related components Skill Related components Aerobic Endurance Agility Muscular Strength Balance Muscular Endurance Coordination Body Composition Power Speed Reaction time Flexibility

  • You need to know – Definitions and sporting examples for each!
  • You need to know – how you would use or change these principles to improve training
  • You need to know – how you would use or change these principles to improve training
  • You need to know – the protocol and equipment for each test, as well as the advantages and disadvantages

Basic Principles of training

Principle Definition / Example Frequency How often you train Intensity How hard you train Time How long you train for Type What type of training you do

Advanced Principles of training

Principle Definition / Example Specificity Training should be specific to your sport. Eg a marathon runner would need to perform continuous training. Progressive Overload Gradually increase the working intensity/effort over time. E.g. begin lifting 10kg weights, then over time increase to 12.5kg to improve muscular strength. Reversibility If training stops, then any gains are lost. This could be due to injury or illness. Adaptation Adaptation is where your body changes to be able to cope with the stress it is being put under. Exercise must be long enough for this to happen. Variation Having variety in your training to stop you getting bored and losing motivation. Rest and Recovery Your body needs to rest and recover to allow muscles to repair and improvements to occur. Individual needs Athletes will have different strengths/weaknesses and will need to make sure they are training to address these.

Fitness Testing

Aerobic Endurance Multi-stage fitness test (Bleep test) & Forestry step test Muscular Strength Hand-grip Dynamometer Muscular Endurance 1 min sit up test and 1 min press up test Body Composition Skin fold (Jackson Pollock Nomogram) & Bioelectrical Impedance Analysis (BIA) Speed 35m sprint test Flexibility Sit and reach test Agility Illinois Agility test Balance Stork stand test Coordination Alternative ball toss test Power Standing Vertical Jump & Standing Broad Jump (long jump) Reaction time Ruler drop test

  • You need to know – what each type of training is used for, how to perform each type of training, and what sports would benefit from each type of training.

Methods of training

Type of training Component of fitness Definition Continuous training Aerobic Endurance Working at a medium – low intensity for a minimum of 30 mins without stopping or rest. E.g. slow jog/row/swim/cycle Fartlek training Aerobic Endurance “Speed play”, varying the speed of training without stopping. E.g sprint 50m, run 50m, walk 50m, sprint 50m etc. Interval training Aerobic Endurance Periods of work followed by periods of rest. E.g. train for 2 mins, rest for 30 seconds then repeat. Circuit training Can be adapted to suit any! Stations of different exercises. Period of work e.g. 45 seconds, then move station and rest for 30 seconds. Complete full circuit. Resistance training Muscular Strength / Muscular Endurance / Power Use of weights to improve strength. 1 Rep Max – the most you can lift in one repetition. Training for strength – 80 - 90% of 1 rep max, high weight, low reps. E.g. 3 sets of 6 reps. Training for endurance – 50 - 60% of 1 rep max. Lower weight, higher reps. E.g. 5 sets of 12 reps. Ballistic Stretching Flexibility Fast, jerky movements through the range of motion of the muscle. Static Stretching Flexibility Active – using the body’s own limbs/muscles to hold a stretch. 8-10 seconds Passive – using equipment to help the muscle stretches e.g. putting your foot up on a bench to stretch your calf Proprioceptive Neuromuscular Facilitation (PNF) Flexibility Partner stretch. Stretch muscle as far as possible, then hold. Relax a little bit, then re-stretch beyond the original limit. Over time increases the range of movement. Plyometrics Power / Speed Using jumping and bounding to work the muscles. Explosive movements involving rapid contracting and relaxing. Speed Training Speed Acceleration Sprints – Rolling start, gradually increase pace into a full sprint Hollow Sprints – Sprint 40m then walk/jog for 20m then sprint again for 40m. Interval training - Periods of work followed by periods of rest. E.g. sprint for 20 seconds, rest for 1 minute then repeat.