Below is a checklist for all of the content that may come up during the online test. Hover over several of the subtitles/bullet points and you will notice that links have been attached to previous posts from this blog. Use these to help you revise:
·
Aerobic endurance
·
flexibility
·
speed
·
muscular endurance
·
muscular strength
·
Agility
·
power
·
balance
·
coordination
·
reaction time
Exercise intensity and how it can be determined:
●
intensity be able to measure heart rate (HR) and apply HR intensity to fitness training
methods
● know
that the Borg (1970) (6–20) Rating of Perceived Exertion (RPE) Scale can be
used as a measure of exercise intensity
● know
about the relationship between RPE and heart rate where:RPE x 10 = HR (bpm)
●
application of the FITT principles to training methods, regimes and given exercise
situations.
F.I.T.T. Principle
● frequency: the number of
training sessions completed over a period of time, usually per week
● intensity: how hard an
individual will train
● time: how long an
individual will train for
● type: how an individual
will train by selecting a training method to improve a specific component
Other Principles of Training
● progressive overload
● specificity
● individual differences/needs
● adaptation
● reversibility
● variation
● rest and recovery
● safe,
correct use of equipment and technique
●
application of the basic principles of training (FITT) for each fitness
training method
● linking
each fitness training method to the associated health-related/skill-related
component of fitness.
●
advantages/disadvantages
●
application of exercise intensity to fitness training methods
Fitness training methods for:
● static: there are two types of static
flexibility training. Firstly active stretching, which is performed
independently where the performer applies internal force to stretch and
lengthen the muscle. The second is passive stretching, also known as assisted
stretching, which requires the help of another person or an object such as a
wall. The other person/object applies external force causing the
muscle
to stretch.
● ballistic: this is where the performer
makes fast, jerky movements through the complete range of motion, usually in
the form of bobbing or bouncing. Ballistic stretching is specific to the
movement pattern of the sport/activity to be performed. It needs to be
undertaken with care as the technique can cause muscle soreness and strains.
● Proprioceptive Neuromuscular Facilitation
(PNF) technique: this is used to develop mobility, strength and
flexibility. The technique may be performed with the help of a partner or
alternatively by using an immovable object (as resistance to inhibit movement).
PNF stretches can be used in rehabilitation programmes. To perform the PNF
technique with a partner, the performer should stretch the muscle to the upper
limit of its range of movement and then, with the help of a partner, hold the
muscle in an isometric contraction, where there is no active shortening or
lengthening of the muscle, for 6–10 seconds. Then relax the muscle and with the
help of a partner a static (passive) stretch is performed to enable the muscle
to stretch even further. The technique inhibits the stretch reflex which occurs
when a muscle is stretched to its full capability, so that an even greater
stretch and range of movement can occur.
strength, muscular endurance and power
training:
● circuit training: this is where
different stations/exercises are used to develop
strength,
muscular endurance and power. The stations/exercises use different muscle
groups to avoid fatigue.
● free weights:
o
training for strength (low reps and high loads)
o
training for endurance (high reps and low loads)
o
intensity (% 1 Repetition Maximum – 1RM)
o
training for strength endurance (50–60% 1RM and
20 reps)
o
training for elastic strength (75% 1RM and 12
reps – for producing movements in very close succession, like in gymnastics)
o
training for maximum strength (90% 1RM and 6 reps
– producing a single movement against a resistance/load)
● plyometrics: this type of training
develops sport-specific explosive power and strength. It is used by sports
performers such as sprinters, hurdlers, and netball, volleyball and basketball
players. Plyometric exercises need maximal force as the muscle lengthens
(eccentric action) before an immediate maximal
force
as the muscle shortens (concentric action). Types of exercises include lunging,
bounding, incline press-ups, barrier hopping and jumping. This type of training
needs to be performed carefully because it can cause muscle soreness.
aerobic endurance training:
● continuous training: this is training
at a steady pace and moderate intensity for a minimum period of 30 minutes.
● fartlek training: this is where the
intensity of training is varied by running at different speeds or over
different terrain. The training is continuous with no rest period. It is
important to know about other ways in which intensity of training can be
increased, including the use of equipment (harness, running with weights or
weighted backpack).
● interval training: this is where the
individual performs a work period followed by a rest or recovery period.
Typical work time can vary from training for 30 seconds to five minutes;
recovery periods can be complete rest, walking or light jogging. Typical work
intervals for aerobic endurance will be around 60% maximum oxygen uptake (VO2 max). Decrease
the number of rest periods and decrease work intensity to develop aerobic
endurance.
● circuit training: this is where
different stations/exercises are used to develop aerobic endurance. The station
order/order of exercises is important to ensure different muscle groups are
used to avoid fatigue. The number of stations, time spent at each station,
number of circuits, rest period between exercises and number of circuit
sessions per week can be varied.
speed training:
● hollow sprints: a series of sprints
separated by a ‘hollow’ period of jogging or walking.
● acceleration sprints. This is where the
pace is gradually increased from a standing or rolling start to jogging, then
to striding, and then to a maximum sprint. Different drills can be used, such
as resistance drills and hill sprints. Rest intervals of jogging or walking are
used in between each repetition.
● interval training: the individual
performs a work period followed by a rest or recovery period. For speed
training, the work intervals will be shorter and more intense – performed at a
high intensity, close to maximum. Increase the number of rest periods and
increase work intensity to develop speed.
● flexibility: sit and reach test
● strength:
grip dynamometer
● aerobic
endurance:
o multi-stage fitness test, known as the bleep test
o definition of VO2 max
● speed:
35m sprint
● speed
and agility: Illinois
agility run test
● anaerobic
power: vertical jump
test
● muscular
endurance: one-minute
press-up, one-minute sit-up
● body
composition:
Requirements for administration of each fitness test:
●
pre-test procedures (informed consent, calibration of equipment)
●
knowledge of published standard test methods and equipment/resources required
●
purpose of each fitness test
●
accurate measurement and recording of test results
● basic
processing of test results for interpretation (using published data tables and
appropriate units for comparison purposes)
●
ability to safely select appropriate test(s) for given purposes, situations and/or
participants
● the
terms ‘reliability’, ‘validity’ and ‘practicality’ related to each fitness test
method
● advantages and
disadvantages of fitness test methods.
Interpretation of fitness test results:
●
compare fitness test results to normative published data
●
compare fitness test results to those of peers
● be
able to draw conclusions from data results
● be
able to analyse and evaluate test results
● be
able to suggest and justify appropriate recommendations for improvements to
fitness for a given purpose/situation/participant
