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TRAINING FOR SPORT

GCSE PE Revision tool covering training; principles, methods and the components of fitness.
by

Rebecca Caisley

on 10 October 2016

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Transcript of TRAINING FOR SPORT

FIT FOR SPORT
Lesson objective:

Describe and explain different components of fitness and how they relate to exceptional sports performance.

On your table there is a picture of a sporting athlete/performer.
TASK:
DESCRIBE
and
EXPLAIN
which components are the most important for them to
EXCEL
.
Good if:
you can define all of the components of fitness.

Great if:
for each component of fitness, give an example of a sport that requires it.
Components of
Physical
fitness

Define Cardiovascular Endurance?
Cardiovascular Endurance
Define Muscular Endurance.
Muscular Endurance:
How do you think strength is DEFINED??
Strength
Define Speed.
Give a sporting example of this component being used.
Speed:
The ability to move all body parts as quickly as possible.
TASK: Give a sporting example of it being used?
The ability of the muscles or a group of muscles to repeatedly contract or keep going without rest.
TASK: Give a sporting example of this component being used:
Components of
Fitness

Flexibility:
Define Flexibility.
Flexibility is the range of movement around a joint.
Give a sporting example of this component in use.
Define Co-ordination.
Co-ordination:
The ability to link all body parts in one difficult movement
Define Agility.
Agility:
Agility is the ability of the performer to change the position of their body quickly, whilst keeping their entire body under control.
Can you think of two sports where agility is particularly important?
Define Balance.
THINK: what are the two types of Balance?
Balance
Balance is the ability of the performer to retain their centre of mass over their base of support.
Balance can be:
Static –
for example, standing on one leg
Dynamic –
for example, keeping your balance on a bike as it goes round a corner.
What type of balance does a surfer need?
What is reaction time?
Reaction Time:
Reaction time is the amount of time it takes for a performer to initiate movement after the a stimulus.

Can you think of other sporting examples?
Power
What is power?
The ability to exert maximum muscular contraction instantly in an explosive burst of movements.

What are the two components of power?
How do athletes jump so far?
Examination questions:
1. A lack of strength can affect a rugby player’s performance?
2. Flexibility is essential in football?
3. Speed is one of David Beckham’s key attributes?
4. If you are flexible you are less likely to pick up an injury?
5. Agility measures how fast you are?
True or False -
Multiple Choice:
Short answer questions:
1.

What is meant by the term ‘agility’? Give one example from a physical activity.
(2)
Longer question:
Using an example from a named physical activity explain how increased flexibility can help improve performance.
(3)
Multiple Choice:
1.
The combination of speed and strength in one explosive movement is known as what? (1)

(a)
agility
(b)
power
(c)
balance
(d)
flexibility
2.
Flexibility is. (1)

(a)
The range of motion possible at a joint
(b)
The ability of a muscle to stretch beyond its normal position.
(c)
The percentage of body-weight that is fat, muscle and bone.
(d)
The extent to which the skeletal will allow movement to occur in a given direction.
3.
Which of the following would be most suitable for a shot putter trying to improve their Muscular strength? (1)

(a)
Throwing a tennis ball to correct technique
(b)
Weight training by lifting a heavy weight
(c)
Swimming long distances
(d)
Weight training by lifting light weights many times.
2.
What is meant by the term ‘co-ordination’?
Give one example from a physical activity
(2)
3.
Glenn is a good gymnast. He is looking to improve by following a flexibility and speed training program.

a)
Suggest another type of fitness he might need to develop.
b)
Explain how your answer to (a) is used in gymnastics.
(2)

Lesson Outcomes
:
CHAMPIONS LEAGUE:
you can
EXAMINE
one particular sport and
EXPLAIN

how different components are combined to produce exceptional performance.
PREPARATION HOMEWORK:
Your task is to bring in a picture of a sports star of your choice for next lesson.
The person with the star under their chair is now going to deliver the groups findings.
Listen carefully to their points and get ready to ask them questions.
Shirts and shorts plenary:
On the shirt write down
TWO
things you have learned today
On the shorts write
ONE
question you would like answering.
HOLD UP YOUR WASHING!!
FINAL HURDLE:
TASK CARD ONE:
You have 1 minute to learn the previous 2 components.
TASK TWO:
Now have another look at the following exam question.
CHALLENGE:
You have ONE minute to learn the last two components. Remember the examples as well!!
OLYMPIC WORLD RECORDS:
Question:
1. Give the definition of strength

(1 mark)

2. Using an example, explain why improved levels of the strength you named in question 1 would help in the 100 meters.
(3 marks)
Peer assessment Mark Scheme:
1. Strength is the ability of a muscle to exert force for a short period of time.

2.
Award one mark for the example and then two for the explanation.
When leaving the blocks/improved levels will give him an initial burst of speed/get in front or win the race.
During the race/ improved levels maintain his form, speed or cadence/to maintain or improve position.
When holding the set position/improved levels will mean he will be able to hold that correct position and this will help him prevent a false start.
Running around the room when you hear a whistle find a partner
Choose to:
Define the components
Name the tests for the components
Give a sporting example for the components
FIND YOUR PARTNER AND USING THE TASK CARD ASK THEM QUESTIONS ABOUT ONE COMPONENT.
GIVE THEM 1 MARK FOR EVERY QUESTION YOU ASK.
THEY THEN CAN ASK YOU QUESTIONS ABOUT THE OTHER COMPONENT.
WHY IS IT IMPORTANT TO ALWAYS BE PREPARED FOR ANYTHING?
WARM UP
Cardiovascular endurance is the ability to continuously exercise without tiring and is sometimes called stamina.
High Jump - Charles Austin 1996 (USA) 2.39m
Long Jump - Bob Beamon (USA) 1968 8.9m
Triple Jump - Kenny Harrison 1996 18.09 (USA)
VO2 Max
The maximum amount of oxygen you can take in in one minute
Extension task:
With a healthy balanced diet how can a good level of cardiovascular endurance help you?
How do you test Cardiovascular Endurance?
Cooper 12 minute run/walk test
Multistage fitness test (Bleep Test)
VO2max - An estimate of your VO2 max can be calculated as follows:
(Distance covered in metres - 504.9) ÷ 44.73

To run/walk as far a possible in 12 minutes - usually around a track with cones out to measure distance.
Run 20 meter shuttle as many times of possible but ensuring that you turn and the end in time with the 'bleep' on the CD.
How do you test Muscular Endurance?
Press up Test
Sit up Test
The ability of the muscle to exert force for a short period of time.
How to test this component:
Grip Strength dynamometer test
This is using a handgrip dynamometer as there is a link between handgrip strength and overall strength.
One Repetition Maximum test (1 RM)
Measures the max strength of the chest muscles.
Max weight you can move in one repetition.
Lift - rest 2 mins - add 10% - lift
Until Max is reached.
Males:
Females:
Males
Females:
Interpretative Data:
Multistage Fitness Test Interpretative Data:
Preparation (P) Homework:
Use the following website to convert your Multistage Fitness score into a VO2 Max result:
https://www.brianmac.co.uk/beep.htm

1. Enter your level and shuttle number then press calculate
2. Click on the link: VO2 max normative data tables.
3. Enter you VO2 max result to compare yourself to the average normative data.


https://www.brianmac.co.uk/grip.htm
Compare yourself to the normative data:

How to test your Flexibility-
The sit and reach test
This measures the lower back and hamstring flexibility.
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
Purple zone challenge:

How can being fit and healthy help your speed???
Your muscles can move quicker as there is more energy available
Your heart and lungs are more efficient
Joints are more healthy and therefore can help you to move more efficiently.
Starter Exam Questions:
1. Increased flexibility can help to improve performance.
State what is meant by the term ‘flexibility’. (1 mark)

2. Using an example from a named physical activity, explain how increased flexibility can help to improve performance. (3 marks)

Mark Scheme:
1. Award one mark for stating what flexibility is.
The range of movement at a joint.

2. Award up to three marks for correctly explaining how increased flexibility can improve performance. Award one mark for the example and a further two marks for the explanation.
A games player can increase their stride length / to get into position quicker / to receive a pass.
A back crawl swimmer will have a longer pull / to go faster / to win a race.
A gymnast can perform a difficult move with style / to gain more marks / to win a competition.

Suitable test for Co-ordination:
Wall Throw Test:

Stand 2 meters from a wall.
Throw a ball against the wall with one hand and catch it in the other. The ball is then thrown back against the wall and caught with the initial hand.
This continues for 30 seconds and the number of catches is recorded.

Comparison table:
The Test for Agility is:
The Illinois Agility Test
The athlete
lies face down
on the floor at the “Start” cone
The assistant gives the command “GO” and starts the stopwatch.
The athlete jumps to his/her feet and negotiates the course around the cones
The assistant stops the stopwatch when the athlete passes the “Finish” cone

Comparison data:
The test for balance is:
The Stork Stand
The assistant gives the command “GO”, starts the stopwatch and the athlete
raises the heel
of the left foot to stand on their toes
The athlete is to hold this position for as long as possible
The assistant stops the stopwatch when the athlete’s left heel touches the ground or the right foot moves away from the left knee

Comparison data for the Stork Stand:
The test for reaction time is:
The reaction time ruler test
The ruler is held by the assistant between the index finger and thumb, so that the top of the athlete's thumb is level with the zero centimetre line on the ruler

The assistant releases the ruler and the athlete catches the ruler between their index finger and thumb as quick as possible

The assistant is to record distance between the bottom of the ruler and the top of the athlete's thumb where the ruler has been caught.

Comparison Data:
Calculate this into time by going to:
www.brianmac.co.uk/rulerdrop.htm

The two suitable tests for power are:

The Standing Long -
The athlete stands behind a line. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive.
The subject attempts to jump as far as possible, landing on both feet without falling backwards.
The Vertical Jump Test -
the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height.
The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.
Comparison data for Power:
Standing Long Jump:
Vertical Jump Data:
Full transcript