Lesson 11

Lesson StarterName the three types of fitness.

List the aspects of fitness for each type of fitness.

Lesson ObjectivesTo revise Preparation of the Body in

preparation for the final exam.

Types of FitnessThe first part to the POB question in the exam

is almost always on types and aspects of fitness!

The three types of fitness are:1.Physical fitness2.Skill-related fitness3.Mental fitness

Aspects of FitnessEach type of fitness has various aspects

within in it.PhysicalFitness

Skill-relatedFitness

MentalFitness

Cardio-Respiratory Endurance

Agility Rehearsal

Flexibility Reaction Time Managing Emotions

Speed Balance

Power Coordination

Strength

LME

Physical FitnessCardio-respiratory endurance – the ability for

the whole body to work continuously.Local muscular endurance – the ability of

muscles to work continuously.Flexibility – the range of movement across a

joint.Speed – the ability to cover a distance or

perform a movement in a short time.Strength – the maximum amount of force a

muscle, or group of muscles, can exert in a single effort.

Power – the combination of speed and strength.

Physical FitnessWe will now watch the video and discuss

why LME, speed and power are all important for successful performance in badminton.

Keep the definition of each aspect in mind!

Physical FitnessLME – allows me to repeatedly move forwards

and backwards on the court, reach up and down to play shots and return to base in between each shot.

Speed – allows me to move quickly across the court to reach a shot.

Power – allows me to hit the shuttle to the back of the court and hard down into the ground when I smash.

Skill-related FitnessAspects of skill-related fitness:Reaction time - the time taken between the

recognition of a signal and the start of a movement.

Agility - the ability to move the body quickly and precisely.

Coordination - the ability to control movements smoothly and fluently.

Balance - the ability to retain the centre of gravity over your base of support.

Skill-related FitnessWe will now watch the video and discuss

why agility, balance and reaction time are all important for successful performance in badminton.

Keep the definition of each aspect in mind!

Skill-related FitnessAgility – I can change direction quickly in

order to return to base and be ready for my next shot.

Balance – allows me to have a good body position to play low or high shots.

Reaction time – allows me to begin moving to my shot quickly so I am in position to play an effective return.

Mental FitnessManaging emotions – not allowing

incidents in the game to effect your concentration.

Rehearsal – running over what you are going to do at certain times of the game (e.g. winning or losing)

Mental FitnessWe will now watch the video and discuss

why managing emotions and rehearsal are all important for successful performance in badminton.

Keep the definition of each aspect in mind!

Mental FitnessManaging emotions – allows me to remain

focused on my game plan when I have made an error or had an incorrect decision against me.

Rehearsal – allows me to run through my game plan at different stages of the match. Means that I am ready to implement my tactics when the time comes.

Data GatheringThis question was answered well during the

past paper.

Watch this re-enactment of the Harvard Step Test and write a description of the test.

Training ProgrammeDescribe what you did to improve your chosen

aspect of fitness.

You should include in:Type of trainingNumber of stationsHow long your training programme lasted.How often your trained.Work to Rest ratio you started with.

Training ProgrammeDescribe what you did to improve your chosen

aspect of fitness.

You should include in:Type of training - Circuit TrainingNumber of stations – 12 stationsHow long your training programme lasted. – 6 weeksHow often your trained. 3 days – Mon, Wed, FriWork to Rest ratio you started with. – 30:30

Training SessionThe question might be more specific and ask

you what you did during an individual training session.

Your answer should include:Session started with warm-upExercises you completed.Work to rest ratioSession finished with cool down.

Describe a training session you completed as part of your programme.

Describe a training session you completed as part of your programme.My session always began with a warm up. We

then completed a circuit of 12 station including shuttle runs, burpees, arm curls, upright row, sit ups, step ups, skipping, tricep dips, squats and speed bounce. We worked at each station for 30 seconds then rested before moving to the next station. We finished with a cool down.

Warm UpThere might be a separate question on how

you warmed up.

Your answer should include:The different stages of a warm up.Why each stage was included.

Give an example of a warm-up you completed before your training sessions.

Warm UpI began my warm up with some light

jogging to increase my heart rate. I then did some stretches to loosen of my muscles and joints. Next I performed some of the skills involved in badminton to prepare me for the game. Finally, I ran through my game plan in my head so I knew what to do during the game.

Principles of Training

SpecificityExplain how you used specificity in your

programme of work.

Your answer should include how your training was specific to:BadmintonYouLME.

SpecificityBy choosing circuit training I made my

training specific to badminton. The short bursts of exercise followed by rest resemble a game of badminton.

I used my test results to set a work to rest ratio appropriate to my current level of fitness.

Repeating the same action over and over means I am developing LME.

Progressive OverloadHow did you use progressive overload in your

training?

Your answer should include:Frequency, Intensity and DurationAnd examples of how you increased each.

Progressive OverloadI increased the frequency of my training by

working 4 days a week rather than 3.

I increased the intensity of my training by increasing the work to rest ratio to 35:25.

I increased the duration of my training by adding in another 2 stations.

Monitoring ProgressHow did you know when to adapt your

training?

How did you know if your fitness had improved?

Your answer should include:Training diaryRetesting

Monitoring ProgressHow did you know when to adapt your

training?

How did you know if your fitness had improved?

I kept a training diary and checked to see if my performance was improving. I also retested my LME using the Harvard Step Test and compared my results to my last set.

Improvement to Overall PerformanceWhat difference did you find in your

performance after the programme of work?

When answering this question it is really important that you think back to the definition of LME.

LME is the ability for muscles to work continuously.

What key word should our answer contain? REPEATEDLY!

What difference did you find in your performance after the programme of work?As the game progressed I was still able to

repeatedly move back and forwards on the court, reach all 4 corners, reach high, lunge low and return to base between shots.