Physical Related Components of Fitness

• Body Composition - definition: the relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body. A sumowrestler requires a large fat mass. This is to prevent them being pushed out of the ring, also pushing the opposition out of the ring. A sprinter requires a large proportion of muscle in order to maximise their speed and potentially win the race.
• Flexibility - definition: having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement. A goalkeeper in football requires flexibility in order to stretch and reach for the ball. By having greater flexibility he maybe able to prevent a goal from being scored.
• Aerobic Endurance - definition: the ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity. Alternative names: aerobic endurance is also known as cardiorespiratory fitness, cardiorespiratory endurance, or aerobic fitness. The cardiorespiratory system consists of the cardiovascular system (the circulatory system – comprising the heart, blood, and blood vessels) together with the respiratory system (lungs and airways). The cardiorespiratory system is responsible for the uptake of oxygen from the air we breathe, the transport of nutrients and oxygen around the body and the removal of waste products including carbon dioxide. A marathon runner requires aerobic endurance to last the full distance of the marathon. This will enable them to get the best possible time and maybe even win the race.
• Muscular Endurance - definition: the ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load. A tennis player requires muscular endurance to maintain the quality of their shots throughout the duration of the tennis match. For example, they will be able to play good quality forehands, making it more difficult for the opposition to return, potentially winning more points.
• Muscular Strength - definition: the maximum force (in kg or N) that can be generated by a muscle or muscle group. A weightlifter requires strength in order to lift the highest possible weight above their head. This will given them a greater opportunity to win the competition.
• Speed - definition: distance divided by the time taken. Speed is measured in metres per second (m/s). The faster an athlete runs over a given distance, the greater their speed. There are three basic types of speed: accelerative speed (sprints up to 30 metres), pure speed (sprints up to 60 metres) and speed endurance (sprints with short recovery period in-between). A rugby player requires speed in order to break away from the opposition. By having more speed they are more likely to score a try.

Skill Related Components of Fitness

• Coordination - definition: the smooth flow of movement needed to perform a motor task efficiently and accurately. A swimmer requires good coordination in order to ensure a smooth stroke action. This is more likely to improve the quality of their swim, and produce a faster time.
• Reaction time - definition: the time taken for a sports performer to respond to a stimulus and the initiation of their response. A goalkeeper in football needs reaction time to respond to the ball when it has been kicked by a striker. This will make them more likely to save the ball, preventing a goal from being scored.
• Agility - definition: the ability of a sports performer to quickly and precisely move or change direction without losing balance or time. A basketballer requires agility in order to dribble the ball passed the opposition. This will get them closer to the basket and potentially score points.
• Balance - definition: the ability to maintain centre of mass over a base of support. There are two types of balance: static balance and dynamic balance. A gymnast uses static balance when performing a headstand and dynamic balance to perform a cartwheel. This is more likely to produce a better performance, and gain them more points.
• Anaerobic power - definition: the product of strength and speed. It is expressed as the work done in a unit of time. A javelin thrower needs power in order to throw the javelin as far as he can. This will give them a greater distance, and more likely to win the competition.

Exam tips - model response

Question: Explain why a batsman in cricket requires reaction time. (2 marks)

A cricketer requires reaction time when the bowler bowls them the ball. They need to respond to the speed and the direction of the ball when it is bowled. With better reaction time then they are more likely to be able to hit the ball and potentially score runs.

The basic principles of training (FITT)

● frequency: the number of training sessions completed over a period of time, usually per week. For example, i want to increase how often i train from three to four times a week.

● intensity: how hard an individual will train. For example, i was working at 60% of my maximum heart rate, now i wish to work at 65%.

● time: how long an individual will train for. For example, i was running for 15 minutes, now i am looking to run for 20 minutes.

● type: how an individual will train by selecting a training method to improve a specific component of fitness and/or their sports performance. For example, i will look to use circuit training to improve my muscular endurance for my badminton performance.

Additional principles of training

● progressive overload: definition: in order to progress, training needs to be demanding enough to cause the body to adapt, improving performance. This incorporates the FITT principles.

● specificity:definition: training should be specific to the individual’s sport, activity or physical/skill-related fitness goals to be developed. For example, for my marathon training i will look to use continuous training.

● individual differences/needs: definition: the programme should be designed to meet individual training goals and needs. This can be dependant of age, gender, ability and position. For example, a goalkeeper will not have the same goals as a midfielder.

● adaptation: definition: how the body reacts to training loads by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. For example, a weightlifter will expect to experience an increase in muscle size as a result of free weights training.

● reversibility: definition: if training stops, or the intensity of training is not sufficient to cause adaptation, training effects are reversed. This can be prevented by keeping to a schedule, warming up and cooling down to prevent injury.

● variation: it is important to vary the training regime to avoid boredom and maintain enjoyment. This can be achieved through training in different locations, training with friends, listening to music.

● rest and recovery are required so that the body can recover from the training and to allow adaptation to occur. High intensity activities require greater rest than low intensity activities. Low ability athletes need more rest than high ability athletes.

Exercise Intensity

Calculating intensity through heart rate

Key terms:

• Resting heart rate: your beats per minute at complete rest.
• Working heart rate: your heart rate during the exercise activity your undertaking.
• Maximum heart rate: the maximum number of beats per minute your heart can work at. This is calculated by 220-age.

Calculating exercise intensity for aerobic endurance.

Aerobic endurance requires you to work at an intensity of 60-85% of your maximum heart rate. In order to calculate what your heart rate you should be, you need to follow the below.

Example: John is a 20 year old male. Calculate the exercise intensity for aerobic endurance.

Step 1: Calculate John's maximum heart rate ---> 220-20 = 200bpm

Step 2: To find 60% of John's maximum heart rate ---> 200 x 0.6 = 120bpm

Step 3: To find 85% of John's maximum heart rate ---> 200 x 0.85 = 170bpm

Step 4: Summarise John's heart rates for aerobic endurance, John should be working between 120 and 170 bpm.

Rating of Perceived Exertion Scale

Rating of Perceived Exertion Scale (RPE) was created by Borg (1970). It is a subjective measure of exercise intensity. You should know that the scale ranges from 6-20 and can be seen below.

You need to be able to calculate heart rate from RPE, and RPE from heart rate. The relationship between RPE and heart rate is: RPE x 10 = HR (bpm) or HR divided by 10 = RPE

For example, if i am working at level 9 on RPE, i am considered to be working at 90 bpm. If i am working at 14 RPE then i am considered to be working at 140bpm.

If i am working at 120 bpm then i am working at 12 on RPE.

On RPE you do not round up, you always round down. For example, 145bpm would always be 14 on RPE, 162 will be 16 on RPE.