Fitness Testing and Training

Know the fitness testing and training requirements necessary to achieve excellence in a sport.

Learning Outcome 1: Indicative Content 

Fitness requirements for excellence in sport: (e.g. the major fitness components required for specific sports and the level required to achieve excellence in that sport using normative data tables).

Fitness components: i.e. skill related fitness (i.e. agility, balance, co-ordination, speed, reaction time, power; health related fitness (i.e. cardiovascular endurance, flexibility, muscular endurance, power, speed, muscular strength).

Sports: (e.g. football, netball, rugby, volleyball, tennis, badminton, squash, swimming, golf, cricket).

Fitness training methods: i.e. power (e.g. plyometrics, weight- resistance machines, free weights), strength (e.g. weight- resistance machines, free weights, kettlebell), muscular endurance (e.g. circuit, resistance machines), speed (e.g. interval, harness/parachute training, hill sprints), cardiovascular endurance (e.g. continuous, fartlek, interval, threshold training), flexibility (e.g. static, dynamic, PNF, active stretching), agility (e.g. interval, reactive agility), co-ordination (skill based training involving throwing and catching and dribbling/passing balls), balance (balance boards, skill based training) ,reaction time (computer software or any activities involving reacting to something).

Principles of training: i.e. SPORT: specificity, progression, overload, reversibility, tedium and FITT: frequency, intensity, time, type.

Training variables: (e.g. sets, reps, training zones, work to rest ratios, recovery times).

Assessment Criteria

• 1.1
  Describe the fitness requirements for achieving excellence in a selected sport.
  
• 1.2
  Describe different fitness training methods used to achieve excellence in a selected sport.
  

Know how lifestyle and psychological factors affect sports training and performance.

Learning Outcome 2: Indicative Content 

Lifestyle factors: i.e. alcohol, activity levels, drugs, smoking, sleep, stress, diet, travel.

Affect and impact: (e.g. health, obesity, diseases, depression, anxiety, reduced lung capacity, reduced oxygen transport in blood, slow decision making/reaction time, lack of appetite and energy levels). Should include both positive and negative effects.

Psychological factors: (e.g. confidence, anxiety, concentration, attitude, motivation, personality).

Effect: (e.g. improved sports performance, drive, desire to achieve, effort levels, use of certain shots/skills chosen).

Case study of two athletes and how lifestyle and psychological factors have affected them.

Assessment Criteria

• 2.1
  Describe the potential positive and negative impact of different aspects of lifestyle on sports training and performance.
  
• 2.2
  Describe the impact of psychological factors on sports training and performance.

Be able to assess own level of fitness.

Learning Outcome 3: Indicative Content 

Pre-test measures: (e.g. PARQ, consent form, checking equipment/risk assessment).

Reliability and validity of tests: (e.g. definition of validity and reliability, order of completion of tests, use of same equipment, timing of testing and environment).

Fitness tests: i.e. agility (e.g. Illinois, T-test, arrow head), balance (e.g. standing stork stand), co-ordination (hand-wall toss test), speed (e.g. 30m sprint), reaction time (e.g. ruler drop test), power (e.g. standing broad, vertical jump test), strength (e.g. handgrip, back dynamometer), cardiovascular endurance (e.g. multistage fitness, 12 minute cooper, Harvard step test, Yo-Yo endurance), flexibility (e.g. sit and reach), muscular endurance (e.g. one minute sit up or press up test), body composition (e.g. skinfold callipers, BMI, bioelectrical impedance). Must be taught the correct procedure and how measures fitness component.

Recording test results: (e.g. table, spreadsheet, graphs).

Normative data: i.e. compare to normative data to assess fitness levels and comparison to excellence and improvements to achieve excellence

Assessment Criteria

• 3.1
  Use appropriate tests for different aspects of fitness.
  
• 3.2
  Record and interpret test results to assess own level of fitness.