Fitness Components Training Principles Training Methods

Flexibility:XThe ability of a joint to move through its full range of Frequency: The number of sessions per week. Frequency depends on Continuous: Involves non-stop exercise involves non-stop exercise for a sustained
motion/movement. exercise goal. period of time at the same constant intensity. The duration is longer, and the
Improving: 3-4 sessions intensity is lower as there are no rest periods. The exercise is aerobic fitting into
Maintaining: 2 sessions 70-85% of your heart rate max for a minimum of 20 minutes. For a sustained
Muscular Strength: The force or tension a muscle (group) can
period of time at the same constant intensity. The duration is longer, and the
exert against resistance in one maximal contraction (1RM→1
intensity is lower as there are no rest periods. The exercise is aerobic fitting into
repetition maximum). Intensity: The exertion level at which the training is performed. 70-85% of your HRM for a minimum of 20 minutes.
Measured by the percentage of your maximum heart rate (HRM = 220-
Aerobic Power: The ability of the circulatory and respiratory age). To calculate intensity during resistance training use 1 repetition
systems to supply oxygen to skeletal muscles during sustained maximum. Plyometrics: Involves leaping, bounding, hopping, skipping and various jumping
physical activity. movements. Plyometrics are exercises in which muscles exert maximum force in
short intervals of time. The training aims to produce explosive movements.
Time: The length of your exercise session. Should last for a minimum of
Local Muscular Endurance: 20 minutes.
The ability of a muscle/group of muscles, to continue sustained Fartlek: (speed play) A form of continuous aerobic training that applies varying
contractions in the face of fatigue (repeat high intensity efforts). Type: The training should be specific to the sport undertaken, to ensure it intensities. For example, going on a run for 2 minutes at 50% of your HRM then 1
replicates game situations and individual needs for the athlete. minute at 80% of your HRM for 20 minutes.
Body Composition: The percentage of fat, muscle, and bone in
Circuit: Involves a set number of stations with different exercises that can be
the body. Body composition is typically displayed as a Progressive overload: The gradual increase in the difficulty of exercise in
percentage of fat: body fat percentage or %fat or as a Body varying intensities and durations. -set load, fixed & individual load
one area. Increase on variable by 10% as a guide to prevent overtraining
Mass Index (BMI). and injury.
Interval: Involves a set amount of exercise/time with given rest and recovery
Muscular Power: The ability to exert a maximal contraction in periods. (Work to rest ratio)

Training Programs
one explosive effort. Short: 1:5 at 95% HRM
Medium: 1:3 at 85-95% HRM
Reaction Time: The ability to respond to a stimulus quickly. Long: 1:1 at 75-85% HRM

Speed: A measure of the ability to move all or part of the body Speed: Improves the ability to accelerate and move quickly from a stationary
Purpose of warm up?
as quickly as possible. position. It can be a combination of Fartlek, short interval, plyometric and
weight/resistance training.
Agility: The ability to change body position or direction quickly The purpose of warming up is to increase the muscle temperature, to
and accurately whilst maintaining balance. get muscles moving, this gets the flow of blood and oxygen towards Resistance/weight: The addition of a resistance and force to an exercise. It aims
muscles. This helps to prevent injury. to build strength, power and local muscular endurance focusing on one
Anaerobic Capacity: The total amount of work that can be done repetition maximum (1RM).
by the anaerobic systems. Its capacity is finite. ATP/CP systems
Purpose of cool down?
and glycolysis have a high-power output. Flexibility: Aims to train a joint and its surrounding muscles to move through a
range of motions, through a range of stretches and movements. Flexibility
Balance: The ability to maintain equilibrium when stationary or The purpose of cooling down after sport is to allow for the gradual recovery training is key for strength and injury prevention.
moving. of muscles and heart rate so they can slowly return to pre-exercise levels. In
and glycolysis have a high power output. addition, it reduces the build-up of lactic acid and prevents injuries.
Fitness Tests
Coordination: The ability to carry out a series of movements or
motor tasks smoothly and efficiently.
LME = 60 second push up (all anaerobic) Muscular Power = Vertical jump

Aerobic Power = Coopers 12-minute run Flexibility = Sit and reach

Muscular Strength = 7 stage abdominal Speed = 40m sprints

Anaerobic capacity = Wingate 30sec cycle Agility = Illinois agility run

 Energy System Interplay What is LIP?

The lactate inflection point is the final intensity where lactate production is equal
Interplay (A3AAAODS) to lactate removal. LIP is aerobic.
1. All 3 energy systems contribute to ATP production throughout the event/race/match. Intensity and duration
(of the game) determines which one is predominant (main provider/main contributor) at any time.
2. ATP-PC System – Use the stimulus to identify when this system would be the greatest contributor using
How to answer a LIP question? (FAD)
intensity and duration AND RATE AND YIELD to justify your reasoning.
3. Anaerobic Glycolysis System – Use the stimulus to identify when this system would be the greatest contributor
using intensity and duration AND RATE AND YIELD to justify your reasoning. F - is the final point intensity where lactate production is equal to lactate
4. Aerobic system – Use the stimulus to identify when this system would be the greatest contributor system using removal. After this lactate production exceeds removal which means lactate starts
intensity and duration and RATE AND YIELD to justify your reasoning. In an intermittent sport what role does it to accumulate.
play in removing H+ and replenishing PC? A - This means that an athlete can work at a higher aerobic intensity for longer.
5. Overall dominant system – Identify the system that provides the most ATP for the entire event. Usually
determined by duration of event/ match/ race etc. D - This delays the increased contribution from the anaerobic glycolysis system,
6. Use the stimulus material in your answer OFTEN. (Use the stimulus throughout your response) meaning less H+ ions and therefore an athlete can run faster for longer.
Stimulus = sport mentioned, data, graph (keep in mind throughout the whole response) • This delays the onset of fatigue causing by-products of hydrogen ions

What are Chronic Adaptations?

What is Rate and Yield? Energy Systems & Chronic Responses Chronic adaptations are adaptations that are long
lasting and take place within the body to assist
with exercise.
Rate: How quickly you can resynthesis ATP
Yield: How much ATP you get (once resynthesized)

Key Terms

Revision ATP-PC System Anaerobic Glycolysis Aerobic system

System ATP =Adenosine triphosphate
Table:
Left ventricle is responsible for pumping oxygenated blood all over the body
Duration Up to 10 seconds, 15s-2mins, slightly Long/very long Cardiac Output (Q) = SV x HR
very short longer AVO2: Arteriovenous O2 difference – difference in oxygen content between
the arterial and venous blood. Represents the amount of oxygen extracted
Intensity Very high High Low or consumed by the tissues.
Yield Low yield (1 ATP) Low yield (2 ATP) High yield (36-38 ATP) VO2 Max: VO2 Max is the measure of the maximum amount of oxygen your
body can effectively utilise and take up by the body in 1 minute during
Rate Very fast Fast Slow exercise. (It is measured in ml/kg/min). It is a measure of how well your
body can send oxygen to your muscles during exercise.
By-products None Lactic acid/lactate and CO2, heat, and water
Systole = contraction phase of the heartbeat
(waste) hydrogen ions
Diastole = relaxation phase of the heartbeat
Sporting 20m sprint, discus 200m, 400m, 100m Marathon, cycling long Slow twitch fibres: Are red (oxygenated), have a slow rate
examples throw, shooting swim, repeated sprints distances, cross Fast twitch fibres: Are white (no oxygen)
country/skiing
 Respiratory (Lungs) Adaptations Cardiovascular (Heart) Adaptations

Adaptation Increase or Benefit to athlete Adaptation Increase or Benefit to athlete

decrease decrease
Tidal volume (TV) Increase Tidal volume increases as you are now able to Stroke volume Increase Stroke volume which is the amount of blood (ml/L) pumped out of LV per beat. An
inspire and expire more oxygen in one breath, this (forcefully increase in stroke volume means there is more blood pumped out of the heart in each
means you can supply more oxygen faster to your contracting) contraction, delivering more oxygen to working muscles improving the athlete’s ability to
working muscles. Greater amounts of oxygen resynthesis ATP. This results in the athlete being able t work at higher intensities for
present at alveoli where it can diffuse to blood and longer ultimately improving performance.
be transported to working muscle. Cardiac output Increase Results in a greater volume of blood leaving the heart with each contraction, meaning a
Vital capacity Increase Your vital capacity is the amount of oxygen expired (at maximal greater amount of blood leaving the heart per minute, resulting in an increase in the
after one maximal breath. Having a higher vital intensity) oxygen delivery to working muscles.
capacity means oxygen is more sufficiently sent to • Increases the amount of blood and oxygen to working muscles.
your muscles allowing you to train longer and Capillarisation of Increase The heart develops an increased capillary network within the heart. More capillarization
harder. the of muscles allows for more oxygen diffusion across muscles (an elite athlete will have a
Ventilation (V) Increase Your ventilation is the amount of air breathed in heart/muscles greater AVO2 difference as they are able to diffuse oxygen across their muscles)
and out in one minute. V= tidal volume (TV) x Plasma volume Increase Blood volume which is the volume of red blood cells and plasma in the system of an
respiratory rate (RR). This allows you to supply individual allows athletes during exercise to meet their demands for oxygen supply to
more oxygen to your muscles. their muscles.
Residual volume Decrease The amount of air left in your lungs after one Working heart Decreases Due to the increase in stroke volume the amount if times the heart is required to beat
maximal expiration. This mean you are more rate per minute decreases as it is able to deliver the same amount of blood with fewer beats.
sufficiently and effectively using oxygen (less This delays fatigue.
waste). Resting heart Decreases Due to the increased size of the left ventricle, stroke volume increases and therefore less
Pulmonary diffusion Increase The ability to diffuse oxygen into the blood from the rate beats are required per minute. (HR = SV x BPM)
alveoli (air sacs) of the lung and to pass carbon Resting heart rate decreases because the size of the left ventricle is bigger therefore,
dioxide back into the lungs from the blood. This there is an increase in stroke volume and as a result less beats are required. This benefits
mean as an athlete you are more effectively the athlete as they are able to pump more blood around the body more efficiently and
transporting oxygen to your muscles and more faster requiring less bpm.
effectively removing carbon dioxide from your Left ventricle Increases In aerobic athletes the left ventricle chamber enlarges in volume (increases in size), this
blood back to the lungs. /Thickens allows a greater volume of blood to fill the ventricle and then pumped around the body.
In anaerobic athletes the left ventricle wall thickens (hypertrophy), this allows the heart
to pump more forcefully resulting in a powerful contraction of blood.

Muscular Adaptations
Chronic Responses
Adaptation Increase or Benefit to athlete
decrease
Mitochondria Increase Means there are more sites for aerobic ATP production and therefore greater
potential for making greater amounts of ATP. (Increased number of sites for ATP
production)
Oxidative enzymes Increases Oxidative enzymes are enzymes that, with the use of oxygen speed up the
breakdown of nutrients to resynthesis ATP. Allows the athlete to sustain a higher
level of intensity for longer.
AVO2 difference Increase Trained athletes are able to extract more oxygen from their bloodstream into their
muscles during exercise this means that greater amounts of oxygen are being taken
up by the muscle cells. (Greater uptake of oxygen by the muscles)
 Types of Forces When do we need to increase friction? What is Biomechanics?

FRICTION: when 2 surfaces GRAVITY: pulling objects Soccer: wearing longer studs when there is wet weather to Biomechanics is the study of human movement. Biomechanics
contact each other back down to earth increase friction, preventing sliding and slipping. is used to analyse human movement. In sport biomechanics is
Ice skating: The ice causes very little friction so the ice used to enhance training and performance and prevent
skaters will wear skates with blades in them. This is to injuries.
AIR RESISTANCE: the flow of FLUID RESISTANCE: the flow
air around an object of air around an object increase the friction between the ice and the shoe, so it is
less slippery.
Formulas
External forces: External forces are the forces from
outside sources. For example: the rebound of a When do we need to decrease friction?
trampoline or being punched in boxing. Velocity = Displacement/Time
Bike riding: to decrease friction bike riders when
streamline helmets, slim glasses, tight clothing and shave Momentum = Mass X Velocity
Internal forces: Internal forces are the result of muscular
contractions (For example: lifting weights or kicking a their legs in order to reduce the friction through the air
ball). In sport, an internal force is one within the body, for making them faster. In addition, riders will also tend to ride Weight = Mass X Gravity
example, the leg muscles contracting to move the bones behind someone else to reduce the air resistance on them
to kick a soccer ball or throw a ball. allowing them to ride faster without the force of the wind.
Impulse = Force X Time

Force Summation Speed = Distance/Time

Simultaneous force summation: Simultaneous force is

Biomechanics
when all body parts act together at the same time to
Projectile Motion (HAV)
generate force. For example: a sprint start or diving of a
swimming block.
Impulse A projectile is any airborne object (people included)
- Main thing to consider is objective! What are
Sequential force summation: Sequential force summation you trying to achieve?
involves body parts contributing in a sequence to generate Impulse is the change in momentum of a body. (Formula: Impulse = For example:
force. For example: shot put or discus. Force x Time) Distance: shot put/discus/long jump,
Þ The greatest changes in momentum (whether speeding up or Height: high jump/pole vault- diver,
slowing down) will occur when maximum forces are applied for Accuracy: Basketball/NFL
as long as possible. Height of Release
Force Summation Principles: For example: the rotating technique for discus (one and a half turns) Angle of Release
To achieve maximum force: BEST allows the thrower to apply maximum forces for a longer time. Velocity of Release
B - Use as many Body parts as possible Þ The same principle of impulse applies for receiving forces.
E - sEquence - Move the heavier/slower (M*v) body parts For example: catching a fast-moving ball the best result will be
first such as legs and trunk followed by the lighter/faster achieved if the force of the ball can be received over a longer time Momentum
(m*V) body parts such as the arm, wrist, and fingers by “giving with the ball” as it is caught.
S - Stabilization – body parts must stabilize once so If you increase either mass or velocity, the
momentum is not lost. (Front leg in bowling a cricket ball) momentum of the object increases proportionally.
If you double the mass or velocity, you double the
T - Timing - Move the next body part only when the previous momentum. Total momentum before the collision
body part has reached maximum velocity is equal to the total momentum after collision.
 Newtons Laws
Motion

Linear motion: straight line General motion: a combination of linear +

LAW 1 Summary Sporting example
Angular motion: rotation around an axis angular. Most common type of motion.
General motion: combination of linear and Example
Newton's An object at rest will remain at rest unless acted Kicking a soccer ball. If the ball is at rest
angular • running
1st law upon by an external force. And an object in motion it is going to continue at rest unless
Projectile: flight of airborne objects • riding a bike
INERTIA will remain in motion unless acted upon by an another force such as wind or another
external force. Any force will affect it. The bigger player kicks it. Then it will stay in motion
the mass of the object the greater the inertia until another force stops it such as
(makes it harder to move). another player. Linear motion: motion along a straight line Angular motion: angular motion or
where all parts of the object travel: rotation occurs when an athlete or object
Þ the same distance, rotates around an axis.
Þ in the same direction, Examples:
Þ in the same time. • diving
Examples: • gymnastics somersault
LAW 2 Summary Sporting example • spinning ball
• hands on the handlebars of a bike.
Newton's 2nd The acceleration of an object Throwing a discus, the weight of the discus • downhill skier holding a fixed • arm swinging/rotating in swimming
law depends on the mass of the object and how much force you apply when throwing position and cricket
ACCELERATION and the amount of force applied. it will affect the acceleration and how far the
Force = Mass x Acceleration discus lands.
The acceleration of an object will be
• in the direction of the force
• in proportion to the size of the
Short answer question format
force
An object with a greater mass will
require a greater force to accelerate Definition: explain the concept giving a definition
it to the same degree Explanation: explain how this concept relates to the question
Evidence: provide a sporting example
Performance: link back to how it improves sporting performance

LAW 3 Summary Sporting example

Newton’s 3rd For every “action” there Baseball hit

law is an equal and opposite • Action – bat striking ball
ACTION/ “reaction” force • Reaction – force of the ball back on the bat
REACTION Sprint start
• Action – runner pushes on the blocks
• Reaction – opposite force from the blocks propels the
runner forward
Basketball
The basketball bouncing on the ground it bounces back. Action
is the ball being pushed down to the ground and the reaction is
the force applied to the ground, resulting in the ball bouncing
back up.