King Charles I School Knowledge Organiser BTEC Sport Level 3 Unit 2

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1 A Positive lifestyle factors and their effect on health and well being Benefits of physical exercise Department of Health Cancer Coronary heart disease (CHD) Type 2 diabetes Balanced diet Hypertension Metabolic process Caffeine Metabolic rate Stimulant Strategies for improving dietary intake Positive risk-taking activities Neurotransmitter PHYSICAL Strengthens bones / Improves posture / Improves body shape / Reduces risk of chronic diseases SOCIAL Social interaction / reduces isolation / enhances self esteem PSYCHOLOGICAL Relieves stress / reduces depression / improves mood and concentration Recommends 30 minutes of moderate exercise at least 5 times per week / Alcohol consumption A group of diseases characterised by uncontrolled growth of abnormal cels that can spread throughout the body When your coronary arteries become narrowed by a gradual build up of fatty material within their walls A disorder characterised by an increase in blood glucose levels that usually develops in adulthood One that provides the correct amount of nutrients required by your body: Improved immune function Maintaining a healthy body weight Reduces risk of chronic disease Fluid intake High blood pressure, condition in which the blood pressure in the arteries is continually raised. Chemical reactions that take place in the body to sustain life Mildly addictive central nervous system stimulant found in coffee, tea and some energy drinks Energy expended by an individual over a period of time, usually expressed in units of energy per unit of body mass, per unit of time Substance that raises levels of physiological or nervous activity in the body Timing of meals / Eating less/more of certain food groups / Five a day / Reducing salt intake/healthy alternatives Outdoor adventurous activities giving endorphin release and improving confidence Chemical released across a synapse of a neurone which affects the activity of muscle fibres or organs

2 Negative lifestyle factors and their effects on health and well being Smoking/Nicotine Alcohol Stress Sleep Sedentary (lifestyle) Addictive chemical found in tobacco that stimulates the central nervous system and has a negative impact on the cardiorespiratory system Too much can cause malnutrition, cirrhosis of the liver, certain cancer types and psychological problems A physiological and mental response to your environment. Health risks include: Hypertension / Angina / Stroke / Heart attack / Stomach ulcers / Depression Allows your body to rest and restore itself and plays a vital role in healthy living. Health risks associated: Depression / Overeating Applied to an individual who is relatively inactive and has a lifestyle characterised by sitting Lifestyle modification techniques Common barriers to change Strategies to increase activity levels Time / Cost / Transport / Location At home / At work / During leisure time / Method of transport Pedometer Instrument for estimating the distance travelled on foot by recording the numbers of steps taken Smoking cessation strategies Acupuncture / NHS smoking helpline / NHS smoking services / Nicotine replacement therapy / Quit kit packs Reducing alcohol consumption Counselling / Self-help groups / Alternative treatments strategies Stress management techniques Assertiveness training / Goal setting / Time management / Physical activity / Positive self-talk / Relaxation / Alternative therapies / Changes to work-life balance

3 Understand the screening processes for training programming Screening Processes Screening Lifestyle questionnaires Physical Activity Readiness Questionnaire (PAR-Q) Legal considerations Data Protection Act Collecting appropriate information about a client through an efficient process that may include: goals/lifestyle info/ medical history to produce a more efficient programme Giving information such as: alcohol intake / diet /time availability /occupation / family and finance al which influence a training programme First step questionnaire if a client is planning to start or increase the amount of regular exercise they undertake. A client may need to seek guidance from their doctor Having informed consent A law that controls how personal information is used by organisations, businesses or the government Health monitoring tests and interpreting results Tests Interpreting data Normative data Blood pressure / Resting heart rate /Body Mass index (BMI) / Waist to hip ratio Complete them before, during and after to help measure progress Compare a clients data against sports performers and elite athletes and normative data Obtained from a large randomly selected representation Programme-related nutritional needs RDA DRV EAR LRNI Energy Recommended daily intake Dietary reference values Estimated average requirements Lower reference nutrient intake Comes from the foods we eat, used to support your Basal Metabolic Rate(BMR). Measured in: Calories/Joules / Kilocalories / Kilojoules

4 Energy balance The amount of energy you take in as food and drink is the same as the amount of energy you expend. 4 components of energy output Resting metabolic rate (RMR) / Dietary thermogenesis (DT) / Physical activity (PA) / Adaptive thermogenesis (AT) Basal metabolism Affected by Age / Gender / Climate / Physical activity Components of a balanced diet Macronutrients Carbohydrates Fats Protein Micronutrients Vitamins Minerals Hydration Fluid intake requirements Dehydration Hyperhydration Hyponatremia Carbohydrates, protein and fat are macronutrients as they are required in relatively large amounts on a daily basis. Body s most readily source of energy which has two types simple and complex. One gram of carbohydrate provides approx. 4kcal of energy. An essential nutrient and the body s most concentrated source of energy. One gram of fat provides approx. 9kcal of energy. Two types saturated and unsaturated Maintain health and physical performance, play a role in the structure and function of cells, enzymes, hormones and antibodies. Approx 4kcal per gram. Nutrients required in smaller amounts such as vitamins and minerals Vital non-calorific nutrients required in very small amounts, performing specific metabolic functions and prevent particular deficiencies : A / B / C / D Nutrients essential to life, macrominerals such as calcium/ironand trace elements such as copper and selenimu Water the main transport mechanism in your bodycarrying nutrients, waste products and internal secretions Dependent upon: climate / levels of exercise / time of year A reduction in the normal water content of your body, when you lose more fluid than you take in An increase in the normal water content of your body, when you take in more fluid than you lose A state of low sodium levels in the body fluids

5 Nutritional strategies for individuals taking part in training programmes Adapting diet Using ergogenic aids Using sports drinks Optimal body weight To gain or lose weight Any aid that enhances physical performance: Energy gels and bars / Protein drinks / Carbohydrate loading Provide carbohydrates to replace energy, water to replace fluid and electrolytes to replace minerals lost in sweat: Isotonic / Hypertonic / Hypotonic An ideal weight for a body composition that enables an athlete to perform successfully in a specific sport or activity Exercise Requirements Components of Fitness Physical Fitness Health-related aspects of fitness Skill related fitness Aerobic Endurance The ability of the cardiovascular and respiratory Balance systems to work efficiently and supply the muscles with nutrients and oxygen Muscular Endurance Specific muscle or muscle group makes repeated Agility contractions over a significant period of time against a light to moderate fixed resistance load Flexibility Range of motion in all joints of the body and the Coordination ability to move a joint fluidly through its complete range of movement Speed Ability to move over a distance in the quickest Power possible time Muscular Strength Ability of a specific muscle or muscle group to exert a force in a single maximal contraction. Reaction time Fitness that allows the individual to perform an activity, task (motor fitness) Maintain stability or equilibrium while performing, both static and dynamic Ability of an athlete to quickly and precisely move or change direction while maintaining control of the movement Ability to control movement of two or more body parts, smoothly and efficiently, to perform a task. Ability to produce a maximal force in the shortest possible period of time, or to generate and use muscular strength quickly. The time taken for a sports performer to respond to a stimulus and initiate their response. Body Composition The amount of body fat and fat-free lean body tissue an athlete has.

6 Training Methods for physical fitness-related components Continuous training Steady-state or long, slow distance training, moderate intensity over a long distance and time Fartlek training Interval training Circuit training Designed to improve aerobic endurance, based on running outdoors, varies the intensity of work according to requirements. (Vary terrain sand/hills/woodland, indoors vary speed, resistance, gradient) Vary the intensity and length of the work periods, work period followed by rest period is one interval A number of different exercises (stations) organised around a room, each station contains a different activity to complete in a set time Muscular strength training methods Principles Methods Equipment Repetitions and sets Rest periods between sets Low reps and high loads Order of exercises to prevent or maximise muscle fatigue Pyramid sets upward, then downward sequence in weight, reps and sets to maximise strength and endurance goals Free weights / Fixed-resistance machines Muscular endurance training methods Principles Methods Equipment Repetitions and sets Rest periods between sets High repetitions and low loads Order of exercises to prevent muscle fatigue Circuit / Fixed resistance machines/free weight Free weights / Fixed-resistance machines /resistance bands/tubing

7 Core stability training methods Principles Exercising the deep muscles of the torso all at the same time, exercises stabilise the spine and provide a solid foundation for movement in the arms and legs. Methods Yoga an ancient form of exercise focusing on strength and flexibility combined with breathing techniques to enhance physical and mental wellbeing Pilates Similar to yoga, focus on body s core tom improve strength, general fitness and well-being Gym-based exercises Plank, bridge,v-sit, resistance machines, resistance bands, stability ball, kettle bells Flexibility training methods Static The range of movement that a Dynamic The range of movement that a muscle or joint muscle or joint can achieve can achieve when in motion Active Done individually Passive Assisted stretching help of a person/wall PNF Proprioceptive neuromuscular facilitation Isometric An advanced form of stretching stretching a muscle group to the upper limit of its range, isometrically contract the muscle against a partner, relax as your partner stretches it to its new upper limit An exercise in which an engaged muscle group produces no movement of the joint at which the muscles are attached Speed training methods Principles Training thresholds / Percentage of maximum heart rate / Recovery between sets Methods Hollow sprints Sprinting for a set distance, slowing down, accelerating again for another set distance Acceleration sprints Aerobic training method, running speed is gradually increased from an initial jog to striding then sprinting at maximum speed Interval training Improve speed and anaerobic endurance (speed endurance), work at a high intensity for a shorter time Resistance drills Place an additional resistance against an accelerating athlete over short distances

8 Equipment Resistance bands/tubes/parachutes/bungee rope/resistance tyres Training methods for skill-related fitness components Balance Static balance and dynamic balance Agility SAQ Speed, agility and quickness Coordination Sport specific activities involving two or more body parts at the same time e.g. repeated forehand shot in tennis Power Reaction time Plyometric training to improve explosive power taking the muscle through an eccentric muscle action followed by a powerful concentric muscle action Stop watch / Whistle / Visual stimuli / Auditory stimulus/ Reaction ball

9 Principles of Training Specificity Training programme based around the needs Frequency Number of training sessions per week of the sport or activity and your individual needs Progression Increasing the levels of overload Intensity How hard you are working during training Overload Reversibility Rest and recovery Variation Stretching the body systems beyond their normal functional level (through frequency, intensity, duration) The loss of training benefits and adaptations when you stop training Adequate time to recover from training or competition Regular changes in training intensity, duration or volume often yield increased gains in performance Time Type Adaptation Individual needs the length of each training session or exercise Mode of training you complete, linked to your individual needs The way the body programmes the muscles to remember movements or skills Personal fitness needs based on age, motivation, fitness level and gender, and aims of a specific sport Fitness training programmes: What am I trying to improve? How am I going to improve it? Targets: Goals should be SMARTER targets Specific They say exactly what you mean Measurable You can prove you have reached them

10 Achievable They are actions you can achieve Realistic You will be able to achieve them but they will still challenge you Timed They have deadlines Exciting Ensure you look forward to and never get bored with your training programme Recordable Keep accurate records of everything you do in a training diary Periodisation A training programme based on a structured cycle Macrocycles 1 to 4 year cycle Mesocycles Macrocycle divided into mesocycles lasting 4-24 weeks Microcycles Mesocycle divided into microcycles lasting 1 week