Component 3A Explore the importance of fitness for sports performance.pptx
Component 3A: Explore the Importance of Fitness for Sports Performance
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Component 3A: Explore the Importance of Fitness for Sports Performance
thepeclassroom.com
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A1: The importance of fitness for successful participation in sport
A2: Fitness training principles
A3: Exercise intensity and how it can be determined
Learning Outcomes
COMPONENTS OF FITNESS
Booklet
Page 2
Each sport requires different levels of fitness. There are 10 different components of fitness.
1:
2:
3:
4:
5:
Aerobic
Endurance
Muscular
Endurance
Muscular
Strength
Speed
Flexibility
6:
7:
8:
9:
10:
Body Composition
Power
Agility
Reaction
Time
Balance
11:
Coordination
AEROBIC ENDURANCE
Booklet
Page 2
Used for: Sports lasting more than 30 minutes
Examples include long-distance running, football and hockey.
MUSCULAR ENDURANCE
Booklet
Page 2
Used for: sports lasting more than 30 minutes
Examples include rugby, hockey and weightlifting
MUSCULAR STRENGTH
Booklet
Page 2
Used for: activities requiring force
Examples include discuss throwing, weightlifting and tennis shots
Booklet
Page 2
SPEED
Used for: activities requiring fast movement
Examples include sprinting, football and netball
Booklet
Page 2
FLEXIBILITY
Used for: activities requiring a wide range of movement around a joint
Examples include martial arts, gymnastics and diving
Booklet
Page 2
BODY COMPOSITION
Different sports will require different body composition for optimal performance. For example the body composition of a weightlifter will differ greatly to a marathon runner.
The percentage of body weight that is muscle, fat or bone
POWER
Used for: activities requiring explosive movement
Examples include basketball, swimming and weightlifting
Booklet
Page 2
AGILITY
Booklet
Page 2
Used for: activities requiring quick changes of direction.
Examples include skiing, rugby & tennis
Used for: activities that need a quick decision or response to stimulus.
Examples include football (goalkeeping), swimming and sprinting
Booklet
Page 2
REACTION TIME
BALANCE
Booklet
Page 2
Used for: activities requiring the control of distribution of weight.
Examples include ice skating, cycling and gymnastics
COORDINATION
Booklet
Page 2
Used for: activities requiring movement of two or more body parts at the same time.
Examples include tennis, netball and ice hockey
4 Basic Principles of Training
Frequency
Intensity
Time
Type
How often training takes place
How 'hard' training is
How long training lasts
What type of training is used to improve a specific component of fitness
Booklet
Page 3
How would a weightlifter incorporate these basic principles in their training?
Additional Principles of Training
Progressive Overload
Specificity
Individual Differences
Adaptation
Gradually increasing the amount of overload during training in order to improve fitness but without injury
Matching training to the requirements of an activity - different sports require athletes to excel in different components of fitness.
Booklet
Page 5-7
The needs of an individual could alter due to their fitness level, weight, gender or previous injuries.
This is about how your body changes due to increased training loads.
Additional Principles of Training
Reversibility
Variation
Rest & Recovery
This means gradually losing fitness and occurs to anybody who stops training.
You can avoid boredom and maintain motivation to train by altering the types of training.
Booklet
Page 7-8
This is very important during an exercise programme and without rest, progressive overload is unlikely to occur.
How would you overcome or maintain these principles?
You can measure exercise intensity by measuring heart rate (HR).
You can do this by feeling your Pulse (either at your carotid/wrist) for 30 seconds and multiply it by 2.
Exercise Intensity
Booklet
Page 8
Training thresholds are set to make sure that people train at an effective but safe level.
The calculation of your target zones is known as The Karvonen Formula.
Target Zones & Training Thresholds
Booklet
Page 9
The Karvonen Formula:
Firstly work out your maximum heart rate with the formula:
220 – age (in years)
Your aerobic zone is 70-80% of your maximum HR
Your anaerobic zone is 80-90% of your maximum HR
This rating is a way of measuring physical activity intensity level.
Perceived exertion is how hard you feel like your body is working.
The Borg Rating of Perceived Exertion Scale:
Booklet
Page 10-11
RPE can be used to estimate heart rate (HR), using the equation:
RPE x 10 = HR
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Very, very light
Very light
Fairly light
Somewhat hard
Hard
Very hard
Very, very hard
Maximum exertion
Dont work this hard!
How you felt with the hardest work you have ever done
Target range: how you should feel with exercise or activity
How you feel when lying in bed or sitting in a chair relaxed.
Little or no effort.
Rating of Perceived Exertion Borg RPE Scale
1 Rep Max. (RM) = the heaviest amount you can lift in one repetition.
15 Rep Max. (RM) = the heaviest amount you can lift and repeat 15 times.
Repetition Maximums:
Booklet
Page 11
1 RM is for strength
15 RM is for muscular endurance
Technology to Measure Exercise Intensity:
Booklet
Page 12
To measure exercise intensity you can use:
Heart Rate Monitors
Smart Watches
Apps
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