This document will provide any student who is currently or plans on studying BTEC sport. The document is designed to cover the topics part of learning aim a. The topics will include, components of fitness & the FITT principles
Components Of Fitness (Skill/Physical) FITT Principles
Frequency – How often you train/work
Balance – The ability to maintain centre of mass over a base of support over a period of time (E.G - Two Weeks)
Co – Ordination – Smooth motion of movement to perform a task Intensity – How hard you work when LEARNING
Reaction Time – Ability to respond to a stimulus (E.G Ball) training.
Agility - Quick movements without losing time or balance Time – How long will you train each AIM
Power – The maximum amount of force generated by a muscle or muscle group. session. A
Type – What method of training is used.
Muscular Endurance – Ability for a muscular group to work efficiently and effectively
over a period of time.
Aerobic Endurance –Cardio respiratory (Heart & Lungs) working effectively to provide
Additional Principles Of Training
nutrients to the muscles that need them.
Specificity – Ensuring the training is specific to the sport.
Speed – How much time an athlete takes to cover a specific distance.
Progressive Overload – Increasing the demands past the normal body limits.
Flexibility – The range of movement in the joints of the body.
Adaptation – How the body reacts by increasing its ability to cope.
Body Composition – Fat mass to fat free mass.
Reversibility – The time taken for the effects of the training to be undone.
Tedium - Varying the training to avoid boredom.
Variation – Changing the training to avoid boredom.
Individual – Can the training be tailored to an individual’s needs.
Rest & Recovery – The time between training where the body recovers.
Training Zones Measuring Intensity
Aerobic Training Zone – With Oxygen 60-85% Heart Rate Max Pulse Rate – Expansion of the artery to allow blood to flow through.
Anaerobic Training Zone – Without Oxygen 86+% Heart Rate Max How To Record Pulse Rate
Carotid – Neck
Lower Threshold – 60% Heart Rate Max Radial – Wrist
Upper Threshold – 85% Heart Rate Max Femoral – Groin
Temporal – Temple
15 Seconds = Pulse Rate
1- Heart Rate Max – 220 Borg Scale
Heart Rate – Allows us to see if we are working at the right intensity
– 37 = 183 BPM RPE- Rate Of Perceived Exertion
How To Record Heart Rate
2- Lower = 0.6 X 183 RPE X 10 = Heart Rate (BPM)
15 Seconds X 4 = Heart Rate (BPM)
=110 BPM Borg Scale – 6-20
Heart Rate Max – Estimation of the maximum possible heart rate
3- Upper = 0.85 x 183 =
How To Record Heart Rate Max
156 BPM
220 – Age = Estimate Of Heart Rate Max (BPM)
110 – 156 BPM ->
37-Year-Old – 220 – 37 = 183 BPM
Training Zone
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