Online Test - Know the Basics!

Read the infographic below. Make sure that you know these absolute basics. You should be able to define and discuss each of them too:

Practise the Online Test....

Click the link below and try to find the answers to the online test that was used in June 2014:

HERE

Please record your answers on a word document.

Please ignore question number 18. I will go through this with you.

Two Weeks Left...

Two weeks until the exam. Complete the test (on paper) that was created by Chloe during our practical lesson last week.

Once you have done that, complete these tests below. Complete them using the 'test' format:

 

More revision material

Some Revision Tests

Checklist for the Online Test

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:

Components of physical fitness:

Know the definitions for the following:

·         Aerobic endurance

·         flexibility

·         speed

·         muscular endurance

·         muscular strength

Components of skill-related fitness:

Know the definitions for the following:

·         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

● knowabout target zones and training thresholds; be able to calculate training zonesand apply HR max to training: HR max = 220 – age (years)

● beable to calculate 60–85% HR max and know that this is the recommended trainingzone for cardiovascular health and fitness

● 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.

 

Principles of training:

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

 

Click here for previous blog posts on Principles of Training

Other Principles of Training

● progressive overload

● specificity

● individual differences/needs

● adaptation

● reversibility

● variation

● rest and recovery

 

 

 

Requirements for each of the following fitness training methods:

 Click here for previous blog entries on methods of training

● 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:

flexibility training:

 

● 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.

 

 

Fitness test methods for components of fitness:

 

● 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

Revision Questions

You should use your exercise books and/or phones to answer the following questions in preparation for the online test next week:

1. Calculate the target zones of the following athletes:
a. Malcolm (49)
b. Glenda (18)
c. Michael (38)
d. Linda (55)
e. Graham (27)

2. Name the fitness test for the following components of fitness. For bonus marks, explain an advantage or disadvantage of the fitness test you have chosen (e.g. results could be inaccurate as human error could occur in the sprint test):
a. Agility -
b. Speed -
c. Cardiovascular Endurance -
d. Flexibility -
e. Power -

3. Plot a graph showing the heart rate for the two athletes below during their exercise (Heart Rate/Time on the axis):

	Heart Rate after minutes of Exercise
Name	2	4	6	8	10	12	14	16	18
Bob (49)	100	120	120	120	120	120	120	100	80
Helen (30)	140	150	110	170	120	160	100	180	90

Using the lines on the graph, answer the following questions:
a. What activity was Bob doing? Why?
b. What activity was Helen doing? Why?
c. Was Bob working in his target zone? Explain

4. For the following sports, state which Method of Training would be most suitable to improve (e.g. a marathon runner would be best to use continuous training to improve his performance as this method matches the performance of the actual activity):
a. A midfielder in football
b. A 100m Sprinter
c. An 800m Runner
d. A Rugby Forward
e. A gymnast

5. Define the following Components of Fitness:
a. agility
b. speed
c. flexibility
d. muscular strength
e. muscular endurance
f. casdiovascular endurance
g. Power

6. Name 3 different Principles of Training (bonus marks for defining them)

7. Calculate the BMI (Body Mass Index) of the following:
Bob (height 181cm, weight 92kg)
Helen (height 167cm, weight 60kg)


 

The Methods of Training - Revision

by jakelloyd38

The Principles of Training - Revision

by niamhygibbs

Components of Fitness - Revision

by f.tolmie

Borg's (RPE) Scale

Borg scale

In sports and particularly exercise testing, the Borg RPE Scale measures perceived exertion. In medicine this is used to document the patient's exertion during a test, and sports coaches use the scale to assess the intensity of training and competition. The original scale introduced by Gunnar Borg rated exertion on a scale of 6-20. Borg then constructed a category (C) ratio (R) scale, the Borg CR10 Scale. This is especially used in clinical diagnosis of breathlessness and dyspnea, chest pain, angina and musculo-skeletal pain.

 

The seemingly odd range of 6-20 is to follow the general heart rate of a healthy adult by multiplying by 10. For instance, a perceived exertion of 12 would be expected to coincide with a heart rate of roughly 120 beats per minute.

 

Set points on scale

It ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

 

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

 

19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

 

 

 

Fitness Testing

These are the fitness tests we will be using for the different components of fitness:

Flexibility - Sit and Reach
Strength - Grip Dynamometer
Cardiovascular Endurance - Multi-Stage Fitness Test (Beep Test) and the Cooper Run (12min Run)
Speed - 35m Sprint (running start)
Agility - Illinois Agility Run
Power - Vertical Jump Test
Muscular Endurance - 1min Sit Up Tset & 1min Press Up Test

Baseline/Normative Data - So we can measure our performance against others
Practicality - What do we need and how do we set up the tests
Validity -Does the test actually test the component of fitness we want it to. What else might it test?
Reliability - Are the results accurate? Why might they be wrong?

The Methods of Training

Training can be aerobic or anaerobic.

Aerobic training improves cardiovascular fitness. Photo courtesy of BBC Sport

• In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.
• Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.

Specific training methods can be used to improve each fitness factor.

Weight training improves muscular strength, endurance and power

• Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.
• Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
• Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.
• Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
• Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
• Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).
• Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

General methods of training can be applied to specific sports. For example, continuous training might involve swimming, cycling, rowing, aerobics or running.

The Principles of Training

Training should be matched to an individual's need

By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness.

A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone.

The key principles when planning a programme are:

• Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
• Overload - fitness can only be improved by training more than you normally do. You must work hard.
• Progression – start slowly and gradually increase the amount of exercise and keep overloading.
• Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

In planning a programme, use the FITT principles to add the detail:

• Frequency - decide how often to train.
• Intensity - choose how hard to train.
• Time - decide for how long to train.
• Type - decide which methods of training to use.

You should also consider the principle of moderation. It is important to have rest periods which allow the body to adapt. Too much training (overtraining) can lead to injury.

Work for Tuesday 22nd October

Continue creating your PowToon on Target Zones or the Components of Fitness. You may wish to use the poster below to help with Target Zone explanations:

Target Zones

You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.

To calculate MHR:

• 220 - age = MHR

Improve aerobic fitness by working at 60-80% of MHR

Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-85% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.

You can improve your anaerobic fitness, which includes strength and power, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR. 

Below 60% MHR you do not improve your aerobic or anaerobic fitness at all.

The graph below shows the different target zones and how they decrease with age:

Watch the video for a short tutorial on target zones:

Watch this video for another explanation. Note that the percentage of maximum heart rate varies in the second video:

Now work out your maximum heart rate and training zones for the different types of exercise. Don't worry, you can use this online calculator to work it out for you:

http://www.shapesense.com/fitness-exercise/calculators/target-heart-rate-calculator.aspx

Post these details on your latest 'Target Zone' blog entry. Also, find a graph which shows the different target zones and embed it in your blog.