Matt SparshottMatt Sparshott

My ‘fitness requirements for My ‘fitness requirements for achieving excellence in sport’ achieving excellence in sport’

assignment.assignment.

What do we mean by What do we mean by the term fitness.the term fitness.

Fitness is…

‘the ability to meet the demands of the environment’

By the end of this By the end of this assignment, I will..assignment, I will..

Be able to describe the components Be able to describe the components physical fitness and skill-related physical fitness and skill-related fitness fitness (P1)(P1)

Explain the component in relation to Explain the component in relation to how it will allow you to achieve how it will allow you to achieve excellence in your chosen sport excellence in your chosen sport (M1)(M1)

Describe 3 different training methods Describe 3 different training methods that can be used to achieve that can be used to achieve excellence excellence (P2)(P2)

Assessment criteriaAssessment criteria

To achieve a PASS grade the evidence must show that I am able to:P1 Describe the fitness requirements for achieving excellence in a selected sportP2 Describe three different fitness training methods used to achieve excellence in a selected sport

To achieve a MERIT grade the evidence must show that, in addition to the pass criteria, I am able to:M1 Explain the fitness requirements for achieving excellence in a selected sport

Components of Components of physical physical fitnessfitness

Aerobic enduranceAerobic endurance Muscular enduranceMuscular endurance

SpeedSpeed FlexibilityFlexibility StrengthStrength

Body CompositionBody Composition

Aerobic enduranceAerobic endurance

Endurance is the ability to exercise Endurance is the ability to exercise continuously for prolonged periods continuously for prolonged periods without tiring.without tiring.

Aerobic enduranceAerobic endurance In my chosen sport of rugbyIn my chosen sport of rugby Aerobic endurance is used in rugby to help to last Aerobic endurance is used in rugby to help to last

the entire game. Such as to have enough energy to the entire game. Such as to have enough energy to run or at least jog to rucks, scrums, mauls and run or at least jog to rucks, scrums, mauls and maybe lineouts, if you are a forward. maybe lineouts, if you are a forward.

Aerobic endurance is also very important in a game, Aerobic endurance is also very important in a game, such as it could decide who could win. It will help in such as it could decide who could win. It will help in a game of rugby if you are good at carrying on.a game of rugby if you are good at carrying on.

This is so you can support your team mate with the This is so you can support your team mate with the ball. Or tackle the opponent with the ball. A full ball. Or tackle the opponent with the ball. A full rugby match lasts 80 minutes, or different rugby match lasts 80 minutes, or different depending on the age group. depending on the age group.

SpeedSpeed Speed is the ability to perform a Speed is the ability to perform a

movement quickly or the movement quickly or the quickness of quickness of movement of a limbmovement of a limb

SpeedSpeed

In my chosen sport of rugbyIn my chosen sport of rugby Speed is used in rugby on a wide range of reasons.Speed is used in rugby on a wide range of reasons. Reason one: So that you can run into space, to get a sorter Reason one: So that you can run into space, to get a sorter

distance to the opponents try line.distance to the opponents try line. Reason two: So that you can have the speed to catch up and try Reason two: So that you can have the speed to catch up and try

and support your team mate with the ball.and support your team mate with the ball. Reason three: So that you can catch the person with the ball, to Reason three: So that you can catch the person with the ball, to

avoid the other team getting the try.avoid the other team getting the try. Reason four: So if you are a scrum half (9) you have the speed Reason four: So if you are a scrum half (9) you have the speed

to get the ball out of a rucks, scrums, mauls and lineouts. This to get the ball out of a rucks, scrums, mauls and lineouts. This is so the scrum half (9) can pass the ball out to the backs.is so the scrum half (9) can pass the ball out to the backs.

Reason five: So that after a scrum, ruck, mauls or lineout, the Reason five: So that after a scrum, ruck, mauls or lineout, the forward can have that speed to travel and support the back forward can have that speed to travel and support the back with the ball.with the ball.

Muscular enduranceMuscular endurance

Muscular endurance is the ability of a Muscular endurance is the ability of a muscle to do work or maintain effort muscle to do work or maintain effort over a prolonged period of timeover a prolonged period of time

Muscular enduranceMuscular endurance

In my chosen sport of rugby In my chosen sport of rugby Muscular endurance is used in a game of rugby Muscular endurance is used in a game of rugby

for the following reasons:for the following reasons: Reason one: So that you have the ability to continually hit rucks,

mauls and tackling. Such as you would use muscular endurance in a mauls, to try and

rip the ball off either your team mate or your opponent. You would use muscular endurance in a ruck, by trying to push

forward to win it. This might cause the other teams forwards to be on the floor. This links to them being out the game, because when a player is on the floor, they have missed a few seconds of the game.

You have got to make sure that when ever you are on the floor that you get up as soon as possible. Slow reactions could cause you the game.

StrengthStrength The ability to exert a force against a The ability to exert a force against a

resistance resistance

StrengthStrength

In my chosen sport of RugbyIn my chosen sport of Rugby Strength is used in rugby for a load of reasons, in different

positions. Such as Tom Young's, he is an excellent hooker for England and one of the best hooker’s for Leicester Tigers. This is because he uses one of his best abilities. Strength. Also he is good in a scrum because he use’s his strength to push the scrum. This helps, with the support of his team to win the ball.

Other rugby players, like Richie Gray (Scotland rugby) who’s position is second row, also has the strength and determination to push to the best of his ability. I think Richie Gray’s height (2.08 m / 6 ft. 10) is also useful in rugby, Such as a line – out.

Gray’s height helps in rucks and mauls, so that he has the body or leg power to win.

FlexibilityFlexibility

Flexibility is defined as the range of Flexibility is defined as the range of movement around a joint.movement around a joint.

FlexibilityFlexibility

In my chosen sport of RugbyIn my chosen sport of Rugby Flexibility is used in rugby for a wide range of reasons. Flexibility is used in rugby for a wide range of reasons. Reason one: It is used in rugby, to avoid the opponent from Reason one: It is used in rugby, to avoid the opponent from

tackling you.tackling you. Reason two: Flexibility is used in a line out, so that you can Reason two: Flexibility is used in a line out, so that you can

flex your body to get the ball in mid air.flex your body to get the ball in mid air. Reason three: The fly half (10) uses the flexibility in his Reason three: The fly half (10) uses the flexibility in his

legs to try to kick the ball a long distance.legs to try to kick the ball a long distance. Reason four: All the players in rugby need to be flexible. Reason four: All the players in rugby need to be flexible.

This is so that if they are near the side of pitch they can This is so that if they are near the side of pitch they can avoid going in to touch. avoid going in to touch.

Such as Jonathan Sexton (Ireland Rugby)Position fly half Such as Jonathan Sexton (Ireland Rugby)Position fly half (10) He has good flexibility in his legs. (10) He has good flexibility in his legs.

Body Body CompositionComposition

Body composition is the Body composition is the amount of fat mass amount of fat mass relative to fat free mass relative to fat free mass (muscle, bone, organs) (muscle, bone, organs) in the body.in the body.

Body CompositionBody Composition In my chosen sport of RugbyIn my chosen sport of Rugby Body Composition is helpful in rugby for the following Body Composition is helpful in rugby for the following

reasons:reasons: Reason one: It aids the body, allowing a player to achieve to Reason one: It aids the body, allowing a player to achieve to

lean muscle mass with little body fat.lean muscle mass with little body fat. Reason two: It helps to ensure that he is carrying as little Reason two: It helps to ensure that he is carrying as little

superfluous weight as possible.superfluous weight as possible. Reason three: It helps in rugby to have a little body muscle, Reason three: It helps in rugby to have a little body muscle,

so that you can have the muscle to tackle the opposition. so that you can have the muscle to tackle the opposition. Reason four: A little muscle and fat helps in rugby also that Reason four: A little muscle and fat helps in rugby also that

if you get tackled, you will not get injured. if you get tackled, you will not get injured. I think a person who has good body Composition is Simon I think a person who has good body Composition is Simon

Taylor.Taylor. Position: number 8 Position: number 8

Components of Components of motor motor fitnessfitness

AgilityAgility BalanceBalance PowerPower

Reaction TimeReaction Time Co-ordinationCo-ordination

BalanceBalance

The ability to control the body's position, The ability to control the body's position, either stationary (e.g. a handstand) or either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)while moving (e.g. a gymnastics stunt)

Balance Balance

In my chosen sport of RugbyIn my chosen sport of Rugby Balance is used in rugby for the following reasons:Balance is used in rugby for the following reasons: Reason one: It really helps in rugby to have balance, Reason one: It really helps in rugby to have balance,

so that you don’t trip up of to not cause any so that you don’t trip up of to not cause any problems.problems.

Reason two: Have good balance to stand up properly Reason two: Have good balance to stand up properly to off load a decent pass. to off load a decent pass.

Reason three: Balance is helpful in rugby so that you Reason three: Balance is helpful in rugby so that you can gain meters, without causing any problems.can gain meters, without causing any problems.

A rugby player who has good balance is got to be A rugby player who has good balance is got to be Manu Tuilagi. He plays for England and the Leicester Manu Tuilagi. He plays for England and the Leicester Tigers. His Position is outside centre or inside centre.Tigers. His Position is outside centre or inside centre.

PowerPower Power can be described as ‘fast Power can be described as ‘fast

strength’, in that it is a combination strength’, in that it is a combination of strength and speed.of strength and speed.

Power Power

In my chosen sport of RugbyIn my chosen sport of Rugby Power is used to do things in rugby for the following Power is used to do things in rugby for the following

reasons:reasons: Reason one: All rugby players need power. Power really Reason one: All rugby players need power. Power really

helps in a game. This is because it could decide who will win helps in a game. This is because it could decide who will win the game and who will lose.the game and who will lose.

Reason two: Power is very important in a game of rugby, Reason two: Power is very important in a game of rugby, because it help with power to gain meters and keep position.because it help with power to gain meters and keep position.

Reason three: Power is also helpful with supporting your Reason three: Power is also helpful with supporting your team mate that needs speed and trying to break through a team mate that needs speed and trying to break through a defence would be power.defence would be power.

A rugby player with good power is Chris Robshaw, who A rugby player with good power is Chris Robshaw, who plays for England and Harlequins.plays for England and Harlequins.

Reaction TimeReaction Time

Reaction time is the time it takes for Reaction time is the time it takes for a person to respond to a stimulus.a person to respond to a stimulus.

E.g. a sprinter needs to have fast E.g. a sprinter needs to have fast reaction times in response to the reaction times in response to the starters gun.starters gun.

Reaction TimeReaction Time

In my chosen sport of RugbyIn my chosen sport of Rugby Reaction time is used in rugby for the following reasons:Reaction time is used in rugby for the following reasons: Reason one: You need good Reaction time in rugby, so Reason one: You need good Reaction time in rugby, so

that you can catch the ball.that you can catch the ball. Reason two: So that you can avoid knock – on’s. Or so Reason two: So that you can avoid knock – on’s. Or so

that you could take advantage of knock – on’s. that you could take advantage of knock – on’s. Reason three: The forward catcher in the line out needs Reason three: The forward catcher in the line out needs

good reaction time to catch and take position of the ball. good reaction time to catch and take position of the ball. A rugby player with good Reaction time must be A rugby player with good Reaction time must be

Bismarck du Plessis. He played for the Natal Shark’s Bismarck du Plessis. He played for the Natal Shark’s and for South Africa.and for South Africa.

CoordinationCoordination Coordination is the ability to repeatedly Coordination is the ability to repeatedly

execute a sequence of movements smoothly execute a sequence of movements smoothly and accurately. This may involve the senses, and accurately. This may involve the senses, muscular contractions and joint movements. muscular contractions and joint movements.

Co-ordinationCo-ordination

In my chosen sport of RugbyIn my chosen sport of Rugby Co-ordination is used in rugby for the flowing Co-ordination is used in rugby for the flowing

reasons: reasons: Reason one: The fly – half (10) uses co-ordination, for Reason one: The fly – half (10) uses co-ordination, for

to bring his hands closer to his foot to kick the ball to bring his hands closer to his foot to kick the ball quicker. quicker.

Reason two: Every player uses co – ordination to Reason two: Every player uses co – ordination to catch the ball and bring it closer to there body.catch the ball and bring it closer to there body.

A rugby player with good co – ordination, must be A rugby player with good co – ordination, must be Danny Care.Danny Care.

He plays scrum – half, his team is Harlequins and He plays scrum – half, his team is Harlequins and England. England.

AgilityAgility Agility is the ability to change direction Agility is the ability to change direction

rapidly. rapidly. It is used in situations where it is It is used in situations where it is

necessary to run around opposition and necessary to run around opposition and team members or around a court.team members or around a court.

AgilityAgility

In my chosen sport of RugbyIn my chosen sport of Rugby Agility is used in rugby for the following reasons:Agility is used in rugby for the following reasons: Reason one: It is used to avoid the opponent Reason one: It is used to avoid the opponent

from tackling you.from tackling you. Reason two: It is used to gain meters, to get Reason two: It is used to gain meters, to get

closer to the oppositions try - line.closer to the oppositions try - line. Reason three: It is used to distract the opponent. Reason three: It is used to distract the opponent. The rugby player who I think has good Agility is The rugby player who I think has good Agility is

Mike Brown. Mike Brown. He plays for Harlequins and England and is He plays for Harlequins and England and is

twenty eight years old.twenty eight years old.

Describe how training each component of Describe how training each component of fitness will help you to achieve excellence in fitness will help you to achieve excellence in your sport. your sport.

For example, aerobic endurance will allow For example, aerobic endurance will allow you to maintain high intensity work for the you to maintain high intensity work for the entire game e.g. getting to rucks and mauls, entire game e.g. getting to rucks and mauls, power at lineouts and scrums, tackling. power at lineouts and scrums, tackling.

Better endurance will also allow you to train Better endurance will also allow you to train for longer at higher intensity. How will that for longer at higher intensity. How will that allow you to reach excellence? allow you to reach excellence?

P1

Fitness training methodsFitness training methods

What is a What is a methodmethod of training? of training?

Can we think of some examples?Can we think of some examples?

Research task…Research task… In small groups select a component of In small groups select a component of

fitness.fitness. You must research a training method You must research a training method

used in order to improve that used in order to improve that component (there may be more than 1).component (there may be more than 1).

You must be sport specific and You must be sport specific and remember it is for achieving remember it is for achieving excellenceexcellence..

You will be presenting your findings to You will be presenting your findings to the rest of the class. You may want to the rest of the class. You may want to use diagrams in your examples.use diagrams in your examples.