The document aims to provide a comprehensive overview of fitness training, highlighting the various aspects involved in achieving optimal physical fitness. It delves into different types of training methods, such as cardiovascular exercise, strength training, and flexibility workouts, emphasizing t...
CODSALL COMMUNITY HIGH SCHOOL
BTEC SPORT LEVEL 3 – SPORTS COACHING & DEVELOPMENT
UNIT 9
FITNESS TRAINING
Student Name Cameron Berridge
Date of 1st submission due 18/11/22 Date of 2nd submission due 2/12/22
Assessor / Teacher Mr Shearer Internal Verifier Mr Scott
*** By inserting your name above you are confirming that no plagiarism has taken place and that should it be proven, then you will be subject to exam
board rules and it may put your place on this course and in this school in jeopardy***
Unit type Optional (Internal Assessment) GLH 60 hours
Learning Aims
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Summary of
Unit
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Assessment
Criteria
LEARNING AIM A – (P1, P2, M1, D1)
Learning aim A: Explore components, methods and benefits of fitness training
.
, BOX 1
Component of Describe the component of fitness: Give a sporting example of this
fitness: component of fitness being used:
Flexibility Flexibility is a range of motion in which the body can In gymnastics you need to be
move around in unusual positions pain free, being flexible because you need your
flexible allows the joints or a group of joints to move body to be able to perform the
around in unusual positions pain free and it doesn’t unusual body movements that the
cause any damage to the rest of the body. body doesn’t usually do. For
example, when preforming the
splits, you need the hamstrings and
the abductors to be flexible to be
able to perform the movements
needed for gymnastics. Flexibility is
important to all athletes because it
reduces the risk of injury.
Muscular Muscular strength is how strong you and your In the sport weightlifting muscular
strength muscles are this can be how strong any part of your strength is key this is because they
body can be muscular strength doesn’t specify a need the muscular strength to be
certain part of the body. Muscular strength is mainly able to lift heavy weights. Muscular
how much force you can apply to something. Or strength also allows weightlifters to
sometimes the amount of weight you can lift. lift heavy weights without getting
tired and also prevents injury for
them which is important.
Muscular Muscular endurance is the amount of time that the Muscular endurance plays a key
endurance muscles can be used without getting tired or painful, role on a runner this is because
it also includes how many repetitions a muscle or they are doing the same movement
group of muscles can do. The better the muscular for a continuous amount of time
endurance you have the more contractions and this is key because they are
repetitions you can do. continuously using the same leg
muscles and they need muscular
endurance, so they don’t get
injured of fatigue.
Power Power is the ability to let out a large amount of force power can be used in football in
in short burst, this is a mix strength and speed. This many different ways from kicking a
can be from any part of the body. Speed is an ball to jumping as high as you can
important component of fitness for many different to reach the ball for a header. For
sports. example, when you kick a ball, you
can use power to hit the ball as
hard as you can, you would do this
by combining strength and speed
while hitting the ball.
Aerobic Aerobic endurance is exercising for a long period of A long-distance runner needs
endurance time at a moderate intensity. It uses the aerobic endurance to perform their
cardiorespiratory system to make them able to run sport this is because they need to
at a moderate intensity for a long period of time. be able to run for a long period of
time without getting tired/fatigue
it stops there, muscles from getting
tired as it supplies the muscles with
the nutrients and oxygen they
need.
, Speed Speed is how fast you are able to move all the parts Tennis players require speed to do
of your body and limbs as quickly as possible. This their sport this is because they
can be your arms or your legs for example when need to be able to move parts of
throwing you need to move your arm with speed. their body fat to be able to reach
the ball and hit it this is important
for them because they need to be
able to move their body from one
place to another as fast as possible
to be able to reach the ball on
time.
BOX 2
Flexibility
o static stretching • Static stretching Is a stretch preformed standing still with no
movement like walking, this stretch is stretching to the furthest
point until you feel a slight pain and then hold it for 15 to 20
seconds, after that 15 seconds you would then do the same but
the opposite side for example the opposite leg. Static stretching
relaxes the muscles which can also increases range of motion that
the muscle has without it getting injured, it also reduces the risk
of muscle strain for example this can be stretching the quads,
hamstrings, groin, and thighs. This benefits you because it relaxes
your muscles and warms them to prevent injury and makes you
more flexible. This type of stretching is used a lot in yoga because
a person who does yoga need to be flexible and have good
balance. Static stretching is a slow controlled motion.
• Ballistic stretching is a stretch that is completed while there is
o ballistic stretching some sort of movement. ballistic stretching helps improve the
body’s flexibility it does this by putting the muscles through
different range of motions which stretch the muscles out and
warms them up. This benefits you because you are able to stretch
the muscles out and not get injured because it causes them to
become more flexible. When the muscles are warmed up your
flexibility is better because you are able to stretch the muscle
fibers more because they are warm and stretched. This type of
stretch is needed with footballers because it is a more aggressive
stretch that is stretching the joints out wider and hurts more and
get the muscles warmed and ready.
• PNF stretches are stretches preformed with 2 people you have a
partner who stretches you out. You are pushing against a
resistance when completing PNF stretches good for flexibility
because it increases the length of the muscle which enables you
to stretch more and makes your muscles more flexible. This
o proprioceptive neuromuscular facilitation (PNF) benefits you because it makes your muscle bigger with make you
able to stretch further and you become more flexible. For
stretching example, footballers use this type of stretch to stretch them and
their teammates when they have cramp.
• Dynamic stretching is similar to ballistic stretching this type of
stretch is completed while there is some sort of movement they
warm and loosen up the muscle fibers this helps with flexibility
because you are able to bend more and stretch more when you
have warm muscles. Runners benefit from this stretch because it
increases their range of motion and prevents any muscle injury.
Another example of an athlete that would complete this test is a
cricket player then can complete dynamic stretches by
preforming the bowling motion this is a dynamic stretch because
they are using the joints in their arm and stretching while there is
a movement.
o dynamic stretching.
, Strength
o Free weights • Free weights are a resistance exercise they are this because they
are objects that you are able to pick up and move. free weights
help with strength because they in a way force the body and
brain to make you lift the weight in a way that stabiles the
movement this improves strength because it doesn’t restrict
movement on the muscle, and it improves the strength. Free
weights are defined as resistance as they are free objects because
they aren’t attached to anything. This benefits you because it
o Resistance machines
o Calisthenics (body weight)
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