GCSE Sport Revision Guide

BTEC SPORT – UNIT 1 THE ULTIMATE REVISION PACK  50 ESSENTIAL TOPICS   KEYWORD DEFINITIONS   100+ EXAM STYLE QUESTIONS   REVISION TRACKING SHEETS 

LEARNING AIM A

Know about components of fitness and principles of training

TOPIC A1 – PHYSICAL COMPONENTS OF FITNESS A2 – SKILL RELATED COMPONENTS OF FITNESS A3 – OPTIMAL PERFORMANCE A4 – MEASURING HEART RATE A5 – TRAINING ZONE

A6 – THE BORG SCALE A7 – PRINCIPLES OF TRAINING (F.I.T.T.) A8 – PRINCIPLES OF TRAINING (S.P.O.R.R.R.V.I.A.)

UNSURE 

ALMOST 

GOT IT! 

A1 PHYSICAL COMPONENTS OF FITNESS MUSCULAR STRENGTH – The max force a muscle can generate.

MUSCULAR ENDURANCE – Efficient work, muscles can contract repeatedly against a light-moderate resistance.

FLEXIBILITY – The range of movement at a joint.

AEROBIC ENDURANCE – Efficiently transporting Oxygen and Nutrients to working muscles during sustained activity.

BODY COMPOSITION – The proportions of fat mass, to fat-free mass.

SPEED – The time taken to cover a distance. Accelerative (time to reach top speed), Pure (maximum speed) and Endurance (sprint – recover – sprint)

1) What does it mean to be flexible and explain why a performer of your choice needs it.

2) Explain 2 components of fitness that a marathon runner would benefit from having.

KEY WORDS

MM..FABS!

A2 SKILL-RELATED COMPONENTS OF FITNESS AGILITY – Change direction not losing balance and speed.

BALANCE – Keep the centre of mass over the base of support. Static = when still, Dynamic = when moving.

COORDINATION – Using different body parts at the same time smoothly and accurately.

POWER – Completing work quickly. Strength x Speed = Power.

REACTION TIME – The time between a stimulus, and the beginning of the response to it.

1) Explain 2 components of fitness that a rugby player would benefit from.

2) How will reaction time benefit a 100m sprinter?

3) Explain the term balance and why it is important for a gymnast.

KEY WORDS

ABC Peter Rabbit

A3 OPTIMAL PERFORMANCE OPTIMAL – The best or most favourable situation.

KEY WORDS

To fully reach the demands of different sport and stand a chance of winning and competing effectively, a player must work to IMPROVE their components of fitness so they have the relevant qualities and skills to be good in their specific sporting situations.

SUCCESS WIN OPTIMAL EFFECTIVE EFFICIENT

1) Why do athletes train?

2) Explain why improving components of fitness benefits a performer.

A4 MEASURING HEART RATE 1. Rest before taking your pulse.

2. Use index and middle finger.

3. Locate you CAROTID or RADIAL artery in 4. your NECK or WRIST. 5. Count pulses in a minute using a stopwatch 1) 2)

Describe how a performer would measure their resting heart rate.

Explain why resting prior to measuring is essential.

KEY WORDS PULSE CAROTID (Neck) RADIAL (Wrist) BPM (Beats Per Minute)

A5 TRAINING ZONES 220 – AGE = MAXIMUM HEART RATE Their MHR is their ‘100%’ intensity as they are not capable of working harder than this.

If they perform exercise that makes their Heart Rate rise to number equivalent to ‘85% Intensity’ up to ‘100% Intensity’, this is known as their ANAEROBIC training threshold, as NO OXYGEN is available.

If they perform exercise that makes their Heart Rate rise to number equivalent to ‘60% Intensity’ up to ‘85% Intensity’, this is known as their AEROBIC training threshold, as OXYGEN IS available. This is the CARDIOVASCULAR training threshold.

Anywhere from ‘rest’ up to ‘60% Intensity’ means there is enough oxygen available to help burn fat.

1) Describe the 3 training zones a performer may aim to perform within.

2) What is the difference between to Aerobic and Anaerobic?

3) Explain how a performer can ensure they are in the cardiovascular training zone.

KEY WORDS 85%+ ANAEROBIC 60-85% CARDIOVASCULAR

A6

THE BORG SCALE

THIS IS NOT 100% ACCURATE WHEN A PERFORMER ESTIMATES THEIR OWN LEVEL OF EPRCEIVED EXERTION!

They need to take into account the level of fatigue and stress they can feel all over their body and rate their level of work between 6 – 20.

6 = No effort at all. 20 = All out effort.

Heart Rate can be linked to level of exertion by taking the heart and dividing it by 10.

E.G. HR = 156, RPE = 156/10 = 15.6 = LEVEL 15.

If asked to state the levels a performer is working between, round DOWN for the LOWER heart rate, and round UP for the HIGHER heart rate.

1) What does R.P.E. stand for?

2) How can you estimate your Heart Rate using the Borg Scale?

3) Between what levels on the Borg Scale would a 20 year olds cardiovascular training fall between?

KEY WORDS RPE 6-20 HR/10 = RPE

A7

PRINCIPLES OF TRAINING

FREQUENCY – How often session are planned, e.g. training sessions in a week.

INTENSITY – How hard the session is. Can be influenced by work difficulty and the balance between work and rest.

TIME – The length of a training session, or the length of specific activities that take place during a training session.

TYPE – The specific training method. E.g Weight training, continuous, flexibility, sprint etc.

Principles of training allow for ORGANISATION, SAFETY, GOAL SETTING, INDIVIDUALITY, BOREDOM PREVENTION, USEFULNESS TO SPORT, FOCUS ON STRENGTHS AND WEAKNESSES.

1) Why would a performer incorporate principles of training in their regime?

2) How can a performer alter ‘time’ to ensure their training is effective?

3) How would a beginners regime differ from an athlete’s?

KEY WORDS

FREQUENCY INTENSITY TIME TYPE

A8

PRINCIPLES OF TRAINING (S.P.O.R.R.R.V.I.A)

SPECIFICITY – Training MUST link to personal goals, targets and sport.

PROGESSIVE OVERLOAD – Gradual increase of training intensity, which leads to the body adapting in order to cope with the new demands and stresses it is placed under.

REST/RECOVERY – Allows time for repair and progression in the body to take place.

REVERSIBILITY – Stopping or reducing intensity means the body goes back to how it was before any training benefits.

VARIATION – Different activities and training methods can keep enjoyment and motivation up.

INDIVIDUALITY – Training should be designed according to someone’s personal fitness, skill set, interests, dislikes and lifestyle needs.

ADAPTION – This is the process the body goes through during recovery and rest periods and changes to become better at dealing with training stresses and demands.

1) Why are rest and recovery important?

2) Explain what happens when a performer stops training?

3) Explain what the process of Progressive Overload achieves?

KEY WORDS SPECIFICITY PROGESSIVE OVERLOAD REST/RECOVERY REVERSIBILITY VARIATION INDIVIDUALITY ADAPTION

LEARNING AIM B

Explore different fitness training methods

TOPIC B9 + B10 – FLEXIBILITY TRAINING B11 + B12 – CIRCUIT TRAINING

B13 + B14 + B15 – WEIGHT TRAINING B16 + B17 – PLYOMETRIC TRAINING B18 + B19 – CONTNUOUS TRAINING

B20 + B21 – FARTLEK TRAINING B22 + B23 – INTERVAL TRAINING (AEROBIC) B24 + B25 – HOLLOW SPRINT TRAINING B26 + B27 – ACCELERATIVE SPRINT TRAINING B28 + B29 – INTERVAL SPRINT TRAINING (ANAEROBIC)

UNSURE 

ALMOST 

GOT IT! 

B9

FLEXIBILITY TRAINING

STATIC – Slow stretches that should move muscles to the limit of their movement. These are then held for 1020 seconds.

KEY WORDS

Static ACTIVE is when a performer moves THEIR OWN body into the stretch.

Static PASSIVE is when something or someone ASSISTS by applying the force that causes the muscle to stretch.

BALLISTIC – Bouncing or moving stretches that mimic sport-like movements. Muscles still stretch through their full range of movement.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION – It tricks the Stretch Reflex into relaxing and allowing the muscle to be stretched further than what it normally does. The stretch reflex ordinarily sends a signal to the brain to stop a muscle from stretching and move it back to a relaxed position.

Static stretch to the upper limit of muscle movement range.

ISOMETRICALLY (a muscle tenses up, but doesn’t move – like a plank) contracting against a partner for 6-10 seconds.

Relax the stretch for a few seconds, before moving it further in its range of movement than last time.

1) 2) 3) 4)

Explain the differences between 3 types of stretching.

Why is stretching important?

What component of fitness does stretching benefit?

How does stretching benefit a performer?

STATIC (Active/Passive) BALLISTIC PNF

B10 FLEXIBILITY TRAINING PROS v CONS KEY WORDS ADVANTAGES Sport Specific, cheap/free, reduced risk of injury.

DISADVANTAGES Requires knowledge and understanding to perform correctly, requires a partner or additional equipment, time consuming.

STATIC (Active/Passive) BALLISTIC PNF

1) Why would a performer perform flexibility training?

2) Explain 2 drawbacks to flexibility training.

B11 CIRCUIT TRAINING Circuit Training – It can be used to target muscular strength or endurance, power or aerobic endurance. Depending on your needs, goals and sports, the training method can be altered to suit you. Things to consider are: 1. Your goals 2. Number of stations 3. Work time 4. Rest time 5. How to monitor work intensity 6. Number of laps of the circuit Circuit training can incorporate Progressive Overload by increasing the length or intensity of work periods, or reducing the amount of rest.

Furthermore, you can include more sessions per week, and increase the overall length of each training session.

1) Describe how a performer would use circuit training.

2) How can intensity be altered in a circuit?

3) How would a performer make circuit training beneficial to their muscular strength?

KEY WORDS STATIONS WORK/REST SPECIFICITY

B12 CIRCUIT TRAINING PROS v CONS ADVANTAGES Easy to ensure specificity, no need for specialist equipment, can target a wide range of physical components of fitness, use a range of activities to ensure motivation remains.

DISADVANTAGES Time consuming when planning or setting it up, some activities may require teaching/learning/demonstrating for safe participation.

1) Why would a performer choose not to use circuit training?

2) Explain why circuit training is beneficial to a games player.

3) Why is circuit training good for a novice performer?

KEY WORDS TIME EQUIPMENT SPECIFICITY STRENGTH/ ENDURANCE POWER/AEROBIC

B13 FREE WEIGHT TRAINING Weight Training – Contracting your muscles against a resistance is an additional stress that causes them to adapt and become stronger following recovery time.

This can be achieved by using free weights (not attached to a device) but these carry the risk of injury caused by incorrect form or dropping the weight. A spotter should be used to avoid this, this is when a partner helps you train and guides your movements when using free weights.

Fixed-resistance machines mean weight only travels in a set motion. This reduces the risk of injury as the amount of resistance on the muscle remains constant. The muscle isn’t pulled in different directions and contracts with the same force throughout the whole repetition.

KEY WORDS CONSTANT-RESISTANCE

FREE WEIGHTS FIXED-RESISTANCE

Repetition - One complete motion of the activity or movement.

Set – The amount of repetitions you complete one after the other before a period of rest.

1) What is the difference between fixed-resistance and free weight training.

2) Explain the terms Reps and Sets.

3) How could a performer adjust the intensity to target strength, endurance or power?

REPS/SETS/MAX

B14 FREE WEIGHT TRAINING TIPS Warming up before weight training by increasing body temperature and muscle elasticity will help prepare joints and muscles to move against resistance – this reduces injury.

KEY WORDS

Breathing and Alignment is achieved when lifting. Breath out when lifting as this can avoid blood pressure increasing in your blood vessels and heart. Limbs and muscles should be held in positions that reduces pressure and strain on joints EG feet shoulder width/slightly bent knees/flat-straight back.

REPS/SETS

Strength Goals change between people, and a weight training should reflect this. STRENGTH ENDURANCE requires light weight for high reps (50% OF 1RM for 20Reps). ELASTIC STRENGTH should be medium weights and medium amount of reps (75% OF 1RM for 12Reps).

BREATHING

Exercises need to be spread out so that the same muscle isn’t overworked and injured. The major muscle groups should always be targeted.

EXERCISE CHOICE

Cool Down should include gradual temperature decrease and static stretches of all muscles used, held for 1520 seconds.

1) 2) 3)

What would be 3 tips you would give a novice performer in free weight training?

How should a performer prepare for free weight training?

Explain the importance of a spotter.

STRENGTH GOALS

B15 FREE WEIGHT TRAINING PROS v CONS ADVANTAGES Easy to incorporate sport specificity, will lead to muscular strength/endurance and aerobic endurance improvements.

DISADVANTAGES Requires planning and organisation pre-session, could require specialist equipment that incur costs, a partner to be a spotter is recommended.

1) 2)

Explain the type of performer that would benefit from weight training?

What are 2 things that could put a novice off from starting weight training?

KEY WORDS EQUIPMENT TIME

KNOWLEDGE

B16 PLYOMETRIC TRAINING Plyometric Training develops explosive strength and power that is beneficial to dynamic sports such as basketball, football, athletics and volleyball.

It requires a performer to repeatedly lengthen/stretch a muscle before contracting it straight after, using the elastic bounce to increase the size of the force generated by the muscle contraction.

It can lead to muscle soreness, but with appropriate rest and recovery, positive adaptions will occur in the muscle.

Low intensity plyometrics are useful in warm up and cool downs as it involves dynamically stretching the muscle through the full range of movement.

Movements include Bounding/Jumping/Skipping/Twisting/Hopping.

1) What type of sport does plyometric training benefit?

2) Explain why plyometric training works.

3) Describe 3 example activities that could be used when plyometric training.

KEY WORDS BOUNDING

ELASTIC BOUNCE STRETCH-CONTRACT

JUMING POWER

B17 PLYOMETRIC TRAINING PROS v CONS ADVANTAGES Easy to make sport specific, can be performed for little to no money.

DISADVANTAGE Knowledge of the training method is required to avoid injury, repetitive actions can lead to boredom.

1) Why do elite performers use plyometric training?

2) Explain why a warm up should be completed prior to plyometric training.

3) How should the F.I.T.T. principle be applied to plyometric training?

KEY WORDS BOUNDING

ELASTIC BOUNCE STRETCH-CONTRACT

JUMING POWER

B18 CONTINUOUS TRAINING Long distance, low-moderate intensity that requires a minimum of 30 minutes to be effective in developing muscular and aerobic endurance.

1) What training zone will continuous training place a performer in?

2) How long should this training method last?

3) Explain how one performer would benefit from the training method.

KEY WORDS 30 MINUTES LOW-MODERATE

B19 CONTINUOUS TRAINING PRSO v CONS ADVANTAGES No special equipment, no organisation or planning, good for returning from injury, can be sport specific.

DISADVANTAGES Can be very boring, can lead to repetitive strain injuries in the muscles and joint under constant stress, no strength or power is developed only endurance.

1) Explain the link between continuous training, and boredom.

2) Why would a performer use continuous training?

3) Explain why a sprinter may not benefit from continuous training?

KEY WORDS CHEAP BORING REPETITIVE SPORT-SPECIFIC

B20 FARTLEK TRAINING It is a Swedish style of training, called ‘Speed Play’ and involves varying the intensity of continuous training session.

KEY WORDS SPEED PLAY

This could be done by moving at different speeds, altering the terrain or using resistance increasing equipment such as parachutes or weight packs.

1) Where does fartlek training usually take place?

2) What training zone is fartlek training likely to fall into?

3) Explain how intensity plays a key role in Fartlek training.

VARIED

B21 FARTLEK TRAINING PROS v CONS ADVANTAGES Sport specific, equipment isn’t essential, intensity is the performers choice, can be done in a variety of environments to maintain interest.

DISADVANTAGES Intensity needs to be monitored to ensure training effectiveness, self-discipline and high motivation is required to ensure intensity is altered and made challenging frequently.

1) Explain why games players benefit from fartlek training.

2) How can fartlek training be designed to prevent boredom?

3) Explain 1 disadvantage of fartlek training.

KEY WORDS SPEED PLAY VARIED

B22 INTERVAL TRAINING Interval training involves alternating between periods of work and periods of rest. Ways to alter the intensity of the training session include: 1. -Duration of the work.

2. -Duration of the rest.

3. -The intensity of the work period.

4. -The intensity of the rest period.

5. -The number of intervals in the session.

Ideally, work periods should be between 60%-85% of your MAXIMUM HEART RATE. (CARDIO-VASCULAR TRAINING ZONE) 1) Explain the importance of intensity in interval training.

2) What levels on the Borg Scale is interval training likely to work a performer in?

3) Describe a typical interval training session.

KEY WORDS WORK REST

INTENSITY

B23 INTERVAL TRAINING PROS v CONS ADVANTAGES Allows lots of opportunity to include progressive overload in the training plan, easy to incorporate sport specificity, equipment is not essential, can be tailored to individual needs and goals.

KEY WORDS PLANNING SPECIFIC

DISADVANTAGES Repetitive nature could lead to boredom, planning is required to ensure training effectiveness and accuracy.

1) How would a basketball player make their interval training specific to them?

2) Explain the importance of planning when interval training.

3) Explain one reason that could put someone of from using the training method?

REPETITION

B24 HOLLOW SPRINT TRAINING Hollow sprints involve completing a period of high intensity work, followed by a period of low intensity work. EG Sprint 20m, jog 40m, sprint 20m, jog 40m.

An interval of high intensity work plus low intensity work interval = 1 repetition. A performer can include as many sets and reps that suits their training goals and needs.

1) How does intensity change when hollow sprint training?

2) Explain a sporting situation that hollow sprint training can be designed to help improve performance.

3) Describe a typical hollow sprint training session.

KEY WORDS SPRINT  WALK 

SPRINT 

B25 HOLLOW SPRINTS PROS v CONS ADVANTAGES Allows lots of opportunity to include progressive overload in the training plan, easy to incorporate sport specificity, equipment is not essential, can be tailored to individual needs and goals.

DISADVANTAGES Repetitive nature could lead to boredom, planning is required to ensure training effectiveness and accuracy.

1) Explain how a performer can incorporate progressive overload in their hollow sprint training plan.

2) Using a specific example, explain how hollow sprint training can be made sport specific.

3) What could put someone off from using the training method?

KEY WORDS NO EQUIPMENT SPECIFIC BOREDOM MOTIVATION

B26 ACCELERATIVE SPRINT TRAINING Gradually increasing your speed from stationary, walking, jogging, long strides, max sprint.

KEY WORDS

As soon as the maximum speed is reached, intensity should then reduce again.

GRADUAL

Adequate rest must follow to ensure that maximum speed can be reached in the next work interval.

INTENSITY can be adapted by gradient, work and rest interval lengths, resistance equipment.

1) Explain a sport in which accelerative sprint training could benefit performance.

2) How does intensity change during accelerative sprint training?

3) Describe 2 ways to adapt the training method.

REST ďƒ MAX

ACCELERATE

B27 ACCELERATIVE SPRINTS PROS v CONS ADVANTAGES Allows lots of opportunity to include progressive overload in the training plan, easy to incorporate sport specificity, equipment is not essential, can be tailored to individual needs and goals.

KEY WORDS BORING INDIVUALISE

DISADVANTAGES Repetitive nature could lead to boredom, planning is required to ensure training effectiveness and accuracy.

1) Why is acceleration important in sport?

2) How could a performer prevent boredom when acceleration training?

3) Explain how a coach could use the training method?

PLANNING

B28 INTERVAL SPRINT TRAINING For Speed Interval training, work periods are short and of high intensity, close to the performers maximum level of work.

KEY WORDS HIGH WORK

Train in the ANAEROBIC threshold.

SHORT WORK

Rest periods must be adequate to ensure high intensity work can be completed in the next work interval.

1) What training zones does interval sprint training cross over?

2) Explain why a sports performer of your choice would benefit from interval sprint training?

3) Describe a typical interval training session.

ADEQUATE REST

B28 INTERVAL SPRINT PROS v CONS ADVANTAGES No need for specialist equipment, easy to tailor to individual needs and goals, speed and anaerobic progress can be made.

DISADVANTAGES Requires knowledge of planning to ensure it is safe, effective and challenging, repetitive nature can decrease motivation and cause boredom.

1) Explain why interval training is an accessible training method.

2) How can interval training be designed to achieve individual goals?

3) What could cause a performer to stop using interval training?

KEY WORDS SIMPLE ANAEROBIC

REPETITIVE

LEARNING AIM C

Investigate fitness testing to determine fitness levels TOPIC





TOPIC

C29 – SIT AND REACH TEST

C41 – FITNESS TEST RESULTS

C30 – MULTI-STAGE FITNESS TEST

C42 – PRE TEST PROCEDURES

C31 – ILLINOIS AGILITY TEST

C43 - CALIBRATION

C32 – GRIP DYNAMOMETER TEST

C44 – ACCURATE MEASUREMENTS

C33 – FORESTRY STEP TEST

C45 – SUB-MAX v MAX TESTING

C34 – 35 METRE SPRINT TEST

C46 - NOMOGRAPHS

C35 – VERTICAL JUMP TEST

C47 – NORMATIVE DATA

C36 – ONE MINUTE PRESS-UP TEST

C48 - RELIABILITY

C37 – ONE MINUTE SIT-UP TEST

C49 - VALIDITY

C38 – BODY MASS INDEX

C50 - PRACTICALITY

C39 – BIO-ELECTIRCAL IMPEDANCE ANALYSIS

C40 – SKINFOLD CALLIPER





C29 SIT AND REACH TEST PURPOSE

To assess flexibility of a performers hamstrings and lower back

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

EQUIPMENT RESULTS

The performer removes their shoes before sitting down with their legs straight, together and on the floor. Their feet a placed flat against the surface of a box placed in front of them. They will attempt to stretch as far over the top of the box and hold the stretch for atl east 2 seconds. An assistant records the distance reached, and takes three performances to reach an average score.

Box, ruler, score card.

Once an average score is taken, the distance reached informs the performer of the flexibility of their hamstrings and lower back. The result can be compared to normative data to assess their overall success.

1) What does the ‘sit and reach’ test?

2) Explain how the test is conducted to ensure accuracy.

3) Explain why the results could be useful to a coach.

KEY WORDS FLEXIBILITY

HOLD REPEAT x3

SIT AND REACH – PROS v CONS  ADVANTAGES

 DISADVANTAGES

 Minimal equipment required.

 Specialist equipment required.

 Simple to set up and conduct.

 Assistant required to administer the test.

 Can be conducted almost anywhere.

 Variations in length of people’s arms, legs and trunk can make comparisons between people misleading.

 Well known test that often has lots of normative data to use for comparisons.

 The test specifically looks at measuring just the lower back and hamstrings so it does not measure the flexibility of other parts of the body.

C30 MULTI-STAGE FITNESS TEST PURPOSE

To assess a performers AEROBIC ENDURANCE and VO2MAX.

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing. Organise speakers to play the test through.

METHOD

2 cones are placed 20 METRES apart. A soundtrack is played which consists of ‘BLEEPS’ that become increasingly closer together, forcing the performer to run faster in order to keep up. The performer must run the required 20m distance and make the return journey upon hearing the next beep. If they miss a beep, the assessor can give them 2-3 more bleeps to try and regain pace.

EQUIPMENT RESULTS

Sound track, 20m measuring tape, 2 cones.

The stage of the soundtrack reached estimates the ability of the performers cardiovascular system. Using a normative table taking into account age and gender, performance can be compared against others.

1) What is the nick name for the multi-stage fitness test?

2) What could prevent the test from providing an accurate prediction of a performers aerobic endurance?

3) Describe how an assessor should conduct the test.

KEY WORDS AEROBIC ENDURANCE VO2 MAX TWENTY METRES NORMATIVE DATA

MULTI STAGE FITNESS TEST– PROS v CONS  ADVANTAGES  Simple to set up and conduct.  More than one athlete can conduct the test at the same time.

 DISADVANTAGES  Practise, motivation, and state of mind can massively influence the score attained.  The scoring can be subjective.

 Large groups can do it at the same time.  Can be conducted indoors or outdoors.

 The test measures up to maximum capacity, unlike many other tests, which measure endurance.

 If the test is conducted outside, environmental conditions could affect the results.  Specialist equipment required - CD & CD Player.

 Assistant required to administer the test.

C31 ILLINOIS AGILITY TEST PURPOSE PRE-TEST

METHOD

EQUIPMENT RESULTS

1) 2) 3) 4)

To assess a performers AGILITY (change direction quickly with no loss of speed or balance) Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing. Set up running course (10m long, 5m wide, 4 cones 3.3m apart up the centre of the course).

Performers must start lying down on their front and on ‘GO’ make their way around the course as fast as possible. They will move quickly and change direction a number of times. Performers must run around the cones, not just touch them.

10m tape measure, 8 cones, stop watch.

The faster a performer completes the course, the more agile they are considered to be. Age and gender provides categories of normative data that suggest if a performer is a ‘High scorer’, ;Above average’, ‘Average’, ‘Below average’, or ‘Low scorer’.

Describe how an assessor conducts the Illinois Agility Test.

Explain how the test can be incorporated into goal setting.

What could a coach do with the results?

What relevance does the test have to sport performers?

KEY WORDS 10 x 5 metre AGILITY TIMED

ILLINOIS AGILITY TEST– PROS v CONS

ADVANTAGES

DISADVANTAGES

 Minimal equipment required therefore cheap to conduct.

 Human error can lead to inaccuracies in timing.

 Simple to set up and conduct.

 Weather conditions and surface can affect the results.

 Can be conducted almost anywhere.

 Assistant required to administer the test.

C32 GRIP DYNAMOMETER TEST PURPOSE

To assess a performers hand STRENGTH.

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

Using their dominant hand, a performer exerts as much force on the handles of the dynamometer. The assistant record the highest measurement recorded, before allowing the performer suitable rest before taking 2 more measurement. The average of the 3 tests is used as the final score.

EQUIPMENT RESULTS

Grip dynamometer, score card.

Age and gender provide two categories that provide normative data. A performer could be considered ‘Excellent’, ‘Good’, ‘Average, ‘Fair’, or ‘Poor’, depending on their average reading.

1) What is one limitation of the grip dynamometer test?

2) Explain how a performer could improve their result in the test in the future.

3) How would an assessor set up and conduct the grip test?

KEY WORDS HAND

STRENGTH AVERAGE READING

NORMATIVE

GRIP DYNAMOMETER– PROS v CONS

 ADVANTAGES Minimal equipment required.

 DISADVANTAGES Specialist equipment required.

Simple to set up and conduct. Can be conducted almost anywhere.

The dynamometer must be adjusted for hand size. How well this is done has an effect on the accuracy of the measurement

C33 FORESTRY STEP TEST PURPOSE

To assess a performers hand AEROBIC and MUSCULAR ENDURANCE

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

EQUIPMENT RESULTS

Performers step on and off a bench for a total of 5 minutes. Every step should be to the beat of 90bpm that is playing over speakers. Whole feet should be placed on and then off of the bench, the performer must not be on toes. Following completion, the performer sits and measures their pulse for the next minute and records their score.

90bpm metronome, bench 40cm high, 5min timer.

Age and gender provide two categories for the performer to compare their result with. The post-exercise heart rate is inputted into a published table, which incorporates body weight, to estimate the performers Aerobic capacity.

1) Explain the relevance of the term ‘submaximal’ in the Forestry Step Test.

2) How does a performers Heart Rate determine their result in the test?

3) How does a performer use the test to estimate their aerobic capacity?

KEY WORDS 90bpm 40cm bench Post-exercise HR PUBLISHED FORMULA NORMATIVE DATA

FORESTRY STEP TEST– PROS v CONS

 ADVANTAGES This simple test requires minimal equipment and costs. Can be performed indoors or out.

It is possible to selfadminister this

 DISADVANTAGES Some subjects may not have the fitness or coordination to maintain the required stepping rate

C34 35 METRE SRINT TEST PURPOSE

To assess a performers SPEED

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

Mark out a 35m straight and flat runway using cones. The performer adopts a sprint start position before responding to ‘ready, set GO’. The assistant will measure the time taken between starting and crossing the finish line. Following adequate recovery time, 2 more repeat tests will provide data that can then be averaged.

EQUIPMENT RESULTS

1) 2) 3) 4)

KEY WORDS 35 m STOPWATCH

REPEAT AVERAGE TIME

35m tape measure, 2 cones, stopwatch, score card.

Age and gender provide two categories for the performer to compare their result with. The quicker the time, the faster the performer is at covering 35m.

What is speed?

Why should speed be tested regularly?

Describe how an assessor can conduct a 35m sprint test.

Explain the importance of the result to a coach and performer.

NORMATIVE DATA SPEED

35 METRE– PROS v CONS  ADVANTAGES

 DISADVANTAGES

 Minimal equipment required.

 Specific facilities required non slip surface.

 Simple to set up and conduct.

 Human error in timekeeping can lead to incorrect or misleading results.

 Can be conducted almost anywhere.

 Assistant required to administer the test.

C35 VERTICAL JUMP TEST PURPOSE

To assess a performers leg POWER

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

A performer covers their fingers in chalk before standing with their shoulder side on to a wall. With feet flat on the floor, the performer reaches up and marks how high up the wall they can reach. They then jump and place a chalk mark as high on the wall as possible, three times. The average distance between standing height and jumping height is recorded.

EQUIPMENT RESULTS

Chalk, tape measure, flat and safe wall.

Age and gender provide two categories for the performer to compare their result with. The greater the distance between standing and jumping height, the more power the performer possesses in their legs.

1) Explain why a sport performer of your choice would regularly use the vertical jump test.

2) Explain one limitation of the vertical jump test.

3) Describe how a performer completes the vertical jump test.

KEY WORDS CHALK WALL STANDING MEASUREMENT JUMP MEASUREMENT AVERAGE GAP

VERTICAL JUMP TEST– PROS v CONS  ADVANTAGES  Minimal equipment required.  Simple to set up and conduct.  The test can be administered by the athlete.

 Can be conducted almost anywhere.

 DISADVANTAGES  Technique plays a big part in achieving a good score because the performer must mark the wall at the top of their jump.  Technique of arm swing affects height gained, therefore it is not just power in legs that is being measured.  Assistant required to administer the test

C36

ONE - MINUTE PRESS UP TEST

PURPOSE

To assess a performers chest MUSCULAR ENDURANCE

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

A performer lies on their front on the ground, hands flat and tucked in towards their nipple line. An assistant starts a one-minute timer while the performer must complete as many press ups as they can before the timer runs out. Elbows must fully extend, before returning to a minimum of 90 Degrees for the press-up to be valid.

EQUIPMENT RESULTS

1 minute timer, assistant, score card.

Age and gender provide two categories for the performer to compare their result with. The greater the number of press-ups completed in a minute indicates how high the performers muscular endurance is in their chest.

1) What is the correct form of a press-up?

2) Explain the term muscular endurance.

3) What sports performer would be expected to perform well in the test and why?

KEY WORDS ONE MINUTE NINETY DEGREES MUSCULAR ENDURANCE PRESS-UPS

ONE MINUTE PRESS UP TEST– PROS v CONS 

ADVANTAGES

 No equipment required.  Simple to set up and conduct.  The test can be administered by the athlete.  Can be conducted almost anywhere.



DISADVANTAGES

 The press-up must be technically correct for it to count, and what makes a technically correct press-up is open to interpretation. This can lead to disputes about the total number.  The performer will get tired if they stay in the ready position for too long. This can make testing many people simultaneously difficult.  Assistant required to administer the test.

C37

ONE - MINUTE SIT UP TEST

PURPOSE

To assess a performers abdominal MUSCULAR ENDURANCE

PRE-TEST

Complete a sufficient warm up and stretching exercises. Inform the performer of what they will be doing.

METHOD

A performer lies on their back on a supportive surface, with knees bent to 90 degrees and hands resting on their thighs. An assistant starts a one-minute timer while the performer must complete as many sit ups as they can before the timer runs out. The lower back should stay on the floor, while the body should round and lift off enough to enable the hands to slide up the thigh to reach the knees, to be valid.

EQUIPMENT RESULTS

1 minute timer, assistant, score card.

Age and gender provide two categories for the performer to compare their result with. The greater the number of sit ups completed in a minute indicates how high the performers muscular endurance is in their abdominals.

1) What safety precautions should be taken prior to starting the test?

2) What do the test results provide a performer?

3) Explain how progress in this test could benefit sport performance.

KEY WORDS ONE MINUTE HANDS-TO-KNEES ROUNDED BACK SIT-UPS

ONE MINUTE SIT UP TEST– PROS v CONS 

ADVANTAGES

 Minimal equipment required.



DISADVANTAGES

 Simple to set up and conduct.

 It can be difficult to determine when a correct sit-up has been performed so there may be a dispute about the total number.

 Can be conducted almost anywhere.

 Assistant required to administer the test.

C38

BODY MASS INDEX

Using your BMI is still only an ESTIMATE! It is calculated by the taking your WEIGHT (Kg) and dividing it my your HEIGHT (m) squared.

KEY WORDS WEIGHT

The calculation attempts to rate how healthy the make up of you body is (Fat mass/fat-free mass/muscle etc)

HEIGHT BODY COMPOSITION

ESTIMATE

1) What could cause BMI results to be invalid?

2) Explain why different sport performers are likely to have different BMI’s.

3) What impact could having a BMI over 30 have on sport performance?

BODY MASS INDEX– PROS v CONS 

ADVANTAGES

Only simple calculations are required from standard height and weight measurements.



DISADVANTAGES

Muscle weighs more than fat.

In certain populations BMI can be inaccurate as a measure of body fatness, for example large and muscular though lean athletes may score high BMI levels which incorrectly rates them as obese.

C39

BIO-ELECTRICAL IMPEDANCE ANALYSIS

FAT, MUSCLES and LIVING TISSUE are made up in slightly different ways to one another. One difference is how much resistance they can place on things passing through them. EG. A WEAK ELECTRICAL CURRENT. My passing a current around the a persons body, a computer can measure how hard or easy it is to travel around. FAT has a GREATER RESISTANCE than MUSCLE therefore is the signal finds it difficult to travel around, then that must mean there is a lot of fat in the persons body.

By using this level of resistance, or, IMPEDANCE, as well as the subjects HEIGHT and WEIGHT, the computer can accurately say what PERCENTAGE of the persons body is made up of FAT.

1) Why is BIA more accurate that BMI? 2) Explain the term ‘Impedance’ in the context of BIA. 3) Why would a performer want to track their body fat percentage?

KEY WORDS ELECTIRC CURRENT RESISTANT FAT FAT PERCENTAGE.

BIO-ELECTRICAL IMPEDANCE– PROS v CONS 

ADVANTAGES



DISADVANTAGES

 The test accurately measures what  It requires expensive equipment percentage of your total body and technical knowledge. weight is made up of bone, muscle, fat and water.  It is quick and gives instant results.  The test can be administered repeatedly over time without adverse effects.

C40

SKINFOLD CALLIPER

Fat can be stored underneath skin and on top of muscle. My grasping this at different sites around the body, it is possible to estimate the percentage of a persons mass that is made up by fat.

Skin callipers are a pincer-like instrument that accurately measure the thickness of a skin fold.

The assessor folds the skin in a given location, and at a point 1 cm below the top of the fold, the pincers/calliper pinches and measure the width of the

3

tissue bunched up in the fold. By repeating this times in each location, an average measurement in milometers can be obtained.

MEASUREMENT SITES INCLUDE: Chest, Abdominals, Thigh, Triceps, Hip

1) Explain the procedure of taking a skinfold measurement.

2) What can skinfold measurements suggest about a performer?

3) Why might a coach or performer use skinfold measurement results?

KEY WORDS 1CM PINCH

MILOMETERS CALLIPER PINCH

SKINFOLD

SKINFOLD CALLIPERS– PROS v CONS  ADVANTAGES  It provides an accurate score for your body fat percentage.

 DISADVANTAGES  It is complicated and will require specialist help.

 It requires specialist equipment.  Some people may feel uncomfortable stripping down in front of the tester.  Requires a good knowledge of how to accurately measure skinfolds.  It can be difficult to ensure that the results are valid and reliable if the tester is inexperienced.

C41

FITNESS TEST RESULTS

WHY FITNESS TEST?  Identify to coaches and performers where strengths and weaknesses in performance are.  Performers can be compared, making it easier for coaches to select teams.  Consistent assessment highlights progress made.  Assessment data can be used to set goals and tailor training programmes.  Progress highlights improvements which can fuel the motivation for a performer to continue to train.

1) Explain 2 benefits for a coach who regular tests his team.

2) Why would a performer choose to perform regular fitness tests?

3) Describe one way a coach will use the data of 3 performers.

KEY WORDS MOTIVATION GOAL SETTING

PERFORMER COMPARISON TRAINING EVALUATION

C42 PRE-TEST PROCEDURES BEOFRE YOU FITNESS TEST! Inform the participant of the procedure and ensure they know what the fitness test entails. Complete a sufficient warm up to avoid injury and allow optimal performance during the test. Ensure the equipment is safe and available to be used.

1) Explain why it is important for a performer to know about the test procedure.

2) Why should the equipment be checked before used for testing?

3) Describe the components of an effective warm-up.

KEY WORDS PREPARED INFORMED

SAFE

C43 CALIBRATION KEY WORDS WHY CALIBRATE?  Calibration is the process of assessing the ACCURACY of equipment.  By comparing the equipment’s performance to known standards and measurements, they can be judged as accurate and useable, or not.  Without calibration, the results gained by faulty equipment can not be considered to be accurate.

1) Why is calibration important?

2) Explain how not calibrating equipment can affect results.

ACCURACY STANDARDS

USEABLE

C44 ACCURATE MEASUREMENTS ACHIEVING ACCURACY  The equipment used to measure results should be detailed and use small units of measurements (eg. Milometers, Milliseconds, Grams)  Repeat the tests and collect a number of results so that an average result can be found.  Anomalies should be disregarded and a repeat assessment should be conducted to gain enough data to average out.

1) Explain how an assessor could improve the accuracy of a performers vertical jump test result.

2) Why would coaches and performers at elite level be concerned with result accuracy?

KEY WORDS AVERAGES

ANOMOLIES UNIT OF MEASUREMENT

C45 SUB-MAX v MAXIMAL TESTS SUB-MAXIMAL tests are used in order to get one performer to perform the exact same amount of activity as another. The difference between the two can then be more accurately gauged as psychological barriers associated with maximal tests will not affect the validity or reliability of the test.

SUB-MAXIMAL test results are used to project and predict what the performers maximal performance would likely be.

MAXIMAL tests require a performer to perform at their limit. Their best effort is then taken as the final result, regardless of physiological or psychological readiness for the test. Although the result may be more accurate for that single test, it does not account for a performers potential maximal ability.

1) Name and describe one sub-maximal test.

2) What impact does the term ‘psychological barrier’ have on test performance.

3) Explain a benefit of using sub-maximal testing over maximal testing for a coach.

KEY WORDS PREDICTION COMPARABLE ESTIMATE POTENTIAL BARRIERS TO OPTIMUM PERFORMANCE

C46 NOMOGRAPHS NOMOGRAPHS can be used to estimate a performers body fat percentage based on skinfold measurements from 3 sites.

KEY WORDS

METHOD  Add up the sum of your three skinfolds (mm).

AGE – SUM CROSSOVER

THREE SKINFOLDS

CLOSE TO 0.5%

 Obtain your percent body fat result by plotting your age in years and the sum of the three skinfolds (mm) on the nomograph.  Use a ruler and sharpened pencil to join up the two plots, which will cross over the percent body fat (wavy) vertical lines.  Read your percent body fat result to the closest 0.5%, according to your gender.

Locate a NOMOGRAPH using a web search  (Body fat nomograph) 1) What would the body fat be of 30 year old woman with a skinfold total of 45mm?

2) With an age of 22 and Body fat % of 28%, what would be a woman’s expected skinfold total?

C47 NORMATIVE DATA NORMATIVE DATA refers to the result expected of a performer within a certain age or gender bracket.

KEY WORDS

The estimated values are calculated based on previous tests and the average responses of the stated category over a long period of time.

INTERPRET

Depending on the test result of the performer, normative data will allow an assessor to interpret the score and give a reasonable prediction to what the score equates to in real life fitness levels.

EXPECTED

EXAMPLES INCLUDE: - Multi-Stage Fitness test (Level equates to VO2MAX) - Illinois Agility Test (Time Result = Excellent, average or Poor performance)

1) Why are normative data tables a good tool to use when evaluating assessment results?

2) Explain 1 drawback to using normative data tables?

3) Give and explain an example of how a coach would use a normative data table for a performers result.

AVERAGE

C48 RELIABILITY WHAT IT TAKES TO BE RELIABLE

KEY WORDS

 Repeatable results.

REPEATABLE

 If an assessor were to re-measure a new performance, would the result be the same as the previous one,

CONSISTENT

 If a different assessor were to conduct the same test, would they get the same result.

1) Why is the vertical jump test reliable?

1) Why is it important to conduct reliable fitness tests?

C49 VALIDITY WHAT IT TAKES TO BE VALID  The test being conducted needs to produce results that relate directly to the very purpose of the test.  In a valid test, there will be very few variables that could alter the result.

 The degree of success when completing the test is directly proportionate to the quality of the component of fitness required in the test.

1) Describe one valid test for measuring hamstring flexibility.

2) Explain why a football match is NOT a valid test for muscular strength.

3) Why are valid testing methods important for a coach of a football team?

KEY WORDS DIRECT LINK NO VARIABLES

CLEAR RESULT

C50 PRACTICALITY WHAT IT TAKES TO BE PRACTICAL  Equipment should be easy to use, interpret and calibrate.

 A practical test is one that can be conducted by anyone, and performed by anyone.  Practical tests are not limited by expensive equipment or specialist environments.

1) Explain what makes a fitness test of your choice practical.

2) Describe what it means for a fitness test to be practical.

3) Explain one test your believe to be non-practical.

KEY WORDS EASY SIMPLE

REPLICABLE LITTLE EQUIPMENT ANYWHERE