Leading to A

Bright Future
Physical Education

NAME: Thien, Sihun CLASS: 9EKE TEACHER: Mr. H

TASK DESCRIPTION: Fitness Components & Training Methods - Short answer response

TASK CONDITIONS: 2 x 40 minute lessons - Individual or in Pairs

Permitted materials: Research materials permitted

IB Learner Profile Attributes:

• Knowledgeable
• Thinker
• Inquirer

Context:
This term you have been studying the skill and health-based fitness components that are required
for a variety of sports and positions. Based off your knowledge of fitness components and training
methods complete the following information. You will be required to evaluate and justify your
choices with examples of activities that can be included in a training program.

A* A B C D E
Student selects highly Student identifies Student identifies Student identifies Student identifies Student identifies
appropriate fitness appropriate fitness appropriate mostly appropriate inappropriate inappropriate fitness
components and components and fitness fitness fitness components and does
comprehensively thoroughly details components and components and components and not support with
details specific specific movements suitably details details basic provides specific movements
movements within within the sport to movements movements within superficial from the sport
the sport to support support choice within the sport the sport to movements within
choice to support choice support the sport to
support

Student Student thoroughly Student shows a Student shows a Student Students identifies
comprehensively evaluates how good satisfactory demonstrates training method that
evaluates how appropriate the understanding of understanding of limited evaluation does not target
appropriate the chosen training how appropriate how appropriate of chosen training chosen fitness
chosen training method is and uses 2- the chosen the chosen training methods with component and
method is and uses 3 examples to training method method is and uses minimal provides no
multiple (4+) support choice using is and uses 1 basic example to supporting evaluation to support
examples to support 1-2 basic support choice examples
choice examples to
support choice
Chosen Sport: ______badminton______ Position (if applicable):_______Front________

Fitness Component 1: Reaction time

Why is it needed in this sport? Provide 3 examples of specific movements that utilise this component.

a. Return of serve
b. Net play
c. Smash defence
d. Mid-court interceptions
Most appropriate method of training to improve fitness component ability.

Drills involving shuttlecock drop, juggling balls, ball drills

Evaluate and justify why each method of training would be suitable to improve your chosen fitness component.
Provide examples of the exercises you would include in your training.

Return of serve: The player must act quickly to anticipate the direction and speed of the shuttlecock to return it
effectively.

Net play: The player needs to react swiftly to intercept to return shots that come close to the net, requiring fast
changes in direction and precise timing.

Smash defence: players must react fast to position themselves to defend, involving fast reflexes and agility.

Mid-court interceptions: When opponents hit shots to the mid-court area, you must react swiftly to move into
position and intercept the shuttlecock before it reaches the ground.

Example exercises for training:

Shuttlecock drop drill: Stand in the middle of the court and have a partner drop the shuttlecock from different heights
and angles. React quickly to catch or return the shuttlecock using your racket.

Juggling balls: Start by juggling two balls and gradually increase the number as you improve. Focus on maintaining a
steady rhythm and quick hand movements.

Reaction drills: Set up cones or markers on the court and have a partner randomly call out directions for you to move
in (e.g., forward, backward, left, right)

Ball drills: Bounce a reaction ball on the floor or against a wall and quickly react to catch or hit it with your racket. This
exercise sharpens your reflexes and hand-eye coordination for faster reactions during games.
Fitness Component 2: Agility

Why is it needed in this sport? Provide 3 examples of specific movements that utilise this
component.

a. Change directions
b. Running forward backward sideway
c. Moving the Raquet
d. Drop Shot Retrievals

Most appropriate method of training to improve fitness component ability.

Box jumps, Speed ladder, Hurdle drills, Agility Cone Drills

Evaluate and justify why each method of training would be suitable to improve your chosen
fitness component. Provide examples of the exercises you would include in your training.

Change of direction: Players frequently need to change direction rapidly to reach shuttlecocks hit
to different areas of the court, requiring agility to move quickly and efficiently.

Running forward, backward, sideways: Badminton involves a lot of movements like sprinting
forward to reach the shuttlecock, moving backward to defend, and sidestepping to position for
shots.

Moving the racket: Agility is used to manoeuvre the racket quickly and accurately to intercept and
return shots from the opponent, especially during fast-paced rallies.

Drop Shot Retrievals: Players must swiftly cover the distance to the front of the court. This often
requires sudden changes in direction and quick deceleration to reach the shuttlecock in time.

Example exercises for training:

Box jumps: Perform 3 sets of 10 box jumps, focusing on explosiveness and landing softly on the
box.

Speed ladder drills: Complete ladder drills such as the icky shuffle, lateral shuffle, and forward-
backward shuffle for 3 sets of 30 seconds each, with short rest intervals between sets.
Hurdle drills: Set up a series of hurdles and perform exercises like hurdle jumps, lateral hops over
hurdles, and single-leg hops for 3 sets of 10 repetitions each, concentrating on quick and
controlled movements.

Agility Cone Drills: Set up cones in various patterns. Perform drills such as shuttle runs, and
diagonal sprints around the cones. Complete 3 sets of each drill, focusing on quick changes of
direction and movements.
Fitness Component 3: Power

Why is it needed in this sport? Provide 3 examples of specific movements that utilise this
component.

a. Running to the shuttle

b. Hitting the badminton strong
c. Jump higher
d. Injury prevention
Most appropriate method of training to improve fitness component ability.

Push-Ups, Jump rope, Box Jump, Rows exercise

Evaluate and justify why each method of training would be suitable to improve your chosen
fitness component. Provide examples of the exercises you would include in your training.

• Push-ups: Push-ups strengthen your chest, shoulders, and triceps, which are all important for
generating power in your smashes and clears. You can modify push-ups on your knees if
needed.
• Jump rope: Jumping rope is a great way to improve your running to the shuttle and
explosiveness. It's also a fun and convenient way to get your heart rate up.
• Box jumps: Box jumps are a plyometric exercise that helps you develop to jump higher. Start
with a lower box and gradually increase the height as you get stronger.
• Rows: Rows target your back muscles, which help to generate power in your strokes and
improve overall stability. You can do bodyweight rows on a bar, dumbbell rows, or seated
cable rows.

Example exercises for training:

Push-ups: 3 sets X 10 push-ups and increase your number of repetitions.

Jump ropes: 3 sets X 30 seconds jump ropes

Box jumps: 3 sets X 8 repetitions, adjust the box weight based on your ability and gradually
increase box weight when you get comfortable.

Rows: 3 sets X 10 repetitions per arms