YEAR 7 SPORTS SCIENCE

COMPONENTS OF FITNESS, METHODS

OF TRAINING AND PRINCIPALS OF
TRAINING REVISION
Health Related Components of Fitness

► Cardiovascular Fitness (Important for long distance cycling, swimming and

running). Beep test, Cooper test, Harvard step test.
► Muscular Strength (Important for weight lifting, athletic throwing events and
contact sports). Hand grip Dynamometer, Seated ball throw.
► Muscular Endurance (Important for long distance cycling, swimming, running
and rowing). 2 minute sit up test.
► Flexibility (Gymnastics, 110m Hurdles and Dance) Sit and reach test.
► Body Composition (% body mass that is FAT, MUSCLE OR BONE) Height to
weight measurements, skin fold caliper tests, measuring muscle girth and
bone joint diameters.
Skill Related Components of Fitness

► Agility = Changing direction quickly (Dodging an opponent in rugby or Netball).

Illinois Agility Run.
► Balance = Maintaining Centre of Gravity above the base of support (Static Balance =
Head stand and dynamic balance = somersault). Stork Balance Test.
► Coordination = Using two or more body parts together (Hand eye = Tennis stroke,
Foot eye = kicking a Rugby ball and head eye heading a football). Tennis ball juggle
or tennis ball throw test.
► Power = Speed x Strength (Athletics throwing and jumping events, Rugby and
Boxing). Standing broad jump (standing long jump), vertical jump (sergeant jump).
► Reaction Time = Time taken to respond to a stimulus (start of a sprint race, goal
keeper making a deflected save). Ruler drop test.
► Speed = time taken to cover a set distance (Long jump run up, sprinting to the ball
in football). 20m sprint test or 30m sprint test.
METHODS OF TRAINING
► CONTINUOUS TRAINING
► Regular training of this kind improves aerobic endurance. The main types of continuous training are long distance running,
cycling or swimming and are performed at a sub-maximal level.
► An alternative term used for aerobic endurance is CARDIOVASCULAR endurance – involves the heart, blood, and blood
vessels.

► FARTLEK (SPEED PLAY)

► A form of continuous training (aerobic) that includes short bursts of anaerobic work. Fartlek can increase sprinting ability by
improving anaerobic fitness, as well as aerobic fitness through endurance training.

► INTERVAL TRAINING
► This involves alternative work followed by periods of rest (intervals). It allows high intensity work to be performed without
the fatigue associated with a continuous session of equal intensity.
► Depending on the nature of the programme, interval training has the capacity for improving both aerobic and anaerobic
endurance.
► Examples of interval training are:
► 5 sets of 5 x 30m sprints, each in 5 seconds with 30 seconds rest in between each and a 60 second recovery between each set
(speed/power)
► 3 sets of 4 x 200m each in 30 seconds with a 60 seconds rest in between each and a 3 minute recovery between each set
(anaerobic endurance)
► 1 set of 3 x 1500m each in 5 minutes with a 5 minute recovery between each (aerobic/muscular endurance)
METHODS OF TRAINING
► CIRCUIT TRAINING
► Circuit training is a "method of exercise which utilises the principles of progressive resistance and
includes exercises with or without weights."
► A circuit consists of a number of stations at each of which you perform a particular exercise/activity.
► Benefits of Circuit Training:
► A variety of exercises mean less chance of boredom
► Each activity can be carried out to meet the needs of the performer
► A circuit can be set up anywhere
► Circuits can be specific to a chosen sport or strengths/weaknesses
► Allow large numbers to train in a relatively small area.

► WEIGHT TRAINING
► Weight training is probably the most popular form of strength training. Weights can be increased
progressively, applying the principle of overload safely and sensibly as the training programme
evolves. It is possible to work on a range of muscles or concentrate on developing specific muscles
groups.
► Strength – High Load (weights)/Low Repetitions
► Muscular Endurance - Low Load/High Repetitions
Methods and Components of Training Link
PRINCIPLES OF TRAINING

► 1. OVERLOAD
► For any of the bodies systems to improve, they must be challenged or made to work harder than they normally
do. Overloading is to take the body or a particular group of muscles to an attained level and then encouraging
it to work harder. This can be achieved by taking the following into consideration:
► Frequency - the number of training sessions per week/month/year.
► Intensity - how hard to work
► Time - the length of training in hours per week/month/year.
► Type of Activity - methods used to improve specific or various components of fitness.

► 2.PROGRESSION
► Training programmes should be planned so that the loads are increased to provide slow steady progress, which
will allow the desired adaptations to take place in the right way.

► 3.SPECIFICITY
► Training programmes should be designed and geared towards the demands of the sport and the level of
participation. Fitness is specific to the type of exercise being performed e.g. Weight Training develops
strength/Continuous Running develops aerobic capacity.
► Specific individuals respond differently to the same exercise.  
PRINCIPLES OF TRAINING
► 4.REGULARITY
► “Regular exercise" is that undertaken repeatedly for the duration of the training
programme. Without a regular exercise programme physiological adaptations either do not
take place, or occur at too slow a rate.
 
► 5.VARIATION
► Training should include variety to prevent boredom and monotony.
 
► 6.REVERSIBILITY
► Fitness is hard to gain but easy to lose. If illness or injury forces inactivity, the effects of
training are subject to reversibility.
 
► 7. PEAKING
► This refers to the way athletes can achieve with careful planning their peak performance
for a competition.
 THE TRAINING PROGRAMME
 
► Two main factors need to be taken into consideration when designing a training
programme:
► The Specific Requirements of the Sport
► The Individual Performer

► Commitment to any training programme will also be affected by the following:

► ATTITUDE - MOTIVATION - LIFESTYLE - DIET - EATING HABITS

► Hard Training and Easy Days

► When training, it is important to allow the body time to recover after a vigorous
training session. Hard training sessions break down muscle tissue and overload the
body. Therefore, a hard day should be followed by an easy day of exercise, allowing
the muscles to recover sufficiently. There should be no more than three hard
training days per week.
WARM UP

► Purpose is to:
► Gradually raise the heart rate.
► Increase body temperature.
► Increase the blood flow to working muscles.
► Increase joint flexibility.
► Prepare the body psychologically for exercise.
► Lower the risk of injury.
►  
► How to warm up:
► - Whole body.
► - Specific muscle groups.
► - Specific skill practices.
COOL DOWN

► All training sessions should finish with a cool down. Exercises should be
performed in a relaxed manner, and the purpose is to:
► Allow heart rate and body temperature to recover gradually
► Prevent the “pooling” of blood in the muscles
► Help disperse lactic acid build up
► Suitable exercises:
► - Gentle jogging.
► - Flexibility exercises.
THE EFFECTS OF EXERCISE
►  SHORT TERM
► Increased heart rate during and immediately after exercise.
► Increased breathing rate.
► Rise in body temperature and sweating occurs to counteract this.

► LONG TERM
► Cardiovascular System
► A decrease in resting heart rate.
► An increase in stroke volume.
► An increase in heart recovery rate after exercise.
► More oxygen in the blood.
► Increased elasticity in artery walls.
► Continuous, fartlek, and circuit training best develop the cardiovascular system.

► Skeletal Muscle
► Weight training results in muscles increasing in size (Hypertrophy). This has the effect of increasing
strength, and improving flexibility.
HEART RATE RESPONSE TO EXERCISE
► Heart rate increases in proportion to the exercise intensity or workload. A more efficient
cardiovascular system means a slower rise in exercising heart rate, and a quicker recovery after
exercise.
► While working at a sub maximal level of exercise, a plateau is reached which signifies a constant,
no-change condition – this is known as steady state exercise.
 
► HEART RATE AND TRAINING THRESHOLDS
► To gain from exercise, your heart rate must be raised above a certain level. This is based on
maximum heart rate.
► Maximum heart rate = 220 minus age.
► There are two training thresholds - aerobic (60% of max HR) and anaerobic (85% of max HR)
► To gain any benefit aerobically, your aerobic threshold must be maintained for at least 20 minutes
(DURATION), three times per week (FREQUENCY).

► Example - A 20-year-old athlete

► Resting heart rate – 60 bpm
► Maximum Heart Rate = 200 bpm (220 – Age)
► The minimum Aerobic Training Threshold = 120 bpm (60% max HR)
► The Anaerobic Threshold =170 bpm (85% max HR)
Components of Fitness, Methods of Training
and principals of Training Unit Test

►Homework revise thoroughly the following topics:

► Components of Health and Skill Related Fitness
► Methods of Training
► Principals of Training

► 7C/I Tuesday 2nd June 12:20pm

► 7S/L Thursday 4th June 12:20pm