BTEC SPORT LEVEL 3 FLYING START The following tasks will provide the foundation to your first year study topics. You should aim to complete these in time for our first taught lessons. 1) PAR-Q and Informed Consent Forms 2) Anatomy and Physiology Tasks; a. Skeletal system in movement b. Muscles in action 3) Goal Setting 4) Heart Rate Assessments If you have any questions please feel free to e-mail us on; ljh@varndean.ac.uk When undertaking practical tasks please make sure you are injury free and work safely within your limits. If you are unable to complete any of the tasks please e-mail us to let us know. Thanks and enjoy Lloyd, Hazel & Neil
Physical Activity Readiness Questionnaire (PAR-Q) Name: Age: Contact number: Next of kin s name: Gender: Email Address: Contact number This PAR-Q is designed to help you to help yourself. Many benefits are associated with regular exercise, and completion of the PAR-Q form is a sensible first step to take if you are planning to increase the amount of physical activity in your life. For most people, physical activity should not pose a problem or hazard. The PAR-Q has been designed to identify the small number of people for whom physical activity might be inappropriate or for those who should seek medical advice concerning the type of activity most suitable for them. Common sense is your best guide for answering these questions. 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in physical activity? 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? If you have answered YES to any of the above questions, then you are required to gain consent from your doctor before participating in the gym-based exercise programme. If you have answered NO to all of the above questions and you have reasonable assurance of your suitability for a gym-based exercise programme including; cardiovascular training using equipment, fixed weights, using resistance machines, free weights, using dumbbells and barbells, body weight exercises and flexibility training. If there are any other factors or concerns that may impact upon your participation in exercise you should raise these with your tutor/instructor before participation. You are advised to postpone entry into the programme if you feel unwell or have a temporary illness. You must inform your tutor/instructor of any changes to your health status, whilst engaged in your training programme. Student signature: Instructor signature: Date: Date:
Informed Consent Student Name: Informed consent form for exercise prescription Exercise Sessions Objectives and Procedures I understand that the purpose of the exercise sessions is to provide safe and individualised exercise to improve health and fitness. Exercises may include: Cardiovascular machine activities treadmill walking or jogging, rowing, upright or recumbent cycling, stair climbing and other such activities Resistance training activities using resistance machines, free weights or body weight to improve muscular strength or endurance Cool down and flexibility exercises to improve movement around the joints and range of motion Potential risks The exercise sessions are designed to place a gradually increasing workload on the cardiovascular and muscular systems and thereby improve their function. The reaction of the cardiovascular and muscular system to such exercise cannot always be predicted with complete accuracy. There is a risk of certain changes that might occur during or following the exercise. These changes could relate to blood pressure or heart rate. Potential benefits I understand that a programme of regular exercise has been shown to be beneficial. Some of these benefits include: A decrease in risk of heart disease A decrease in body fat Improved blood pressure Improvement in psychological function Improvement in aerobic fitness The gym-based exercise programme has been explained to me and my questions regarding the programme have been answered to my satisfaction. I understand that I am free to withdraw at any time. The information obtained will be treated as private and confidential. Student signature: Instructor signature: Date: Date:
ANATOMY & PHYSIOLOGY Skeletal System 1) Draw arrows to Identify the names of the major bones of the skeleton in the image of the runner below 2) In each box describe which bones are meeting at each joint? Elbow Shoulder Wrist Hip Ankle Knee
Muscles in Action Undertake the following circuit training session, this will challenge your muscles to create functional movement. After the training session identify which muscles you think each exercise worked look up the names of the major muscles and familiarise yourself with them 30-30 30 second-long workout routines followed by 30 second-long breaks in between. This is interval training, it will challenge you irrespective of your fitness level as you can simply up the intensity of each rep, in each set, to push yourself. Instructions: Start with the first exercise and do it for a 30 seconds, then rest for exactly 30 seconds and move on to the next exercise. Repeat until all 12 exercises are done. What it works: This is a total body workout. It works your aerobic and cardiovascular and muscular systems.
Goal Setting and Baseline Fitness Testing In the table below consider what are your goals for your sports performance or for your fitness aims? What do you want to work on and achieve in the next year, 2 years or longer term? Calculation your body mass index as outlined in the table below Name FITNESS GOALS & SPORT GOALS ANTHROPOMETRIC DATA Height (m) Body Mass Weight (kg) Index kg/m 2 = Resting Heart Rate beats per minute (bpm) 1) multiply your height in metres by itself to get a number between 1.6 4.0 2) divide your weight in kg by this number to give yourself a score between 16 and 30 RUNTASTIC.COM Download the heart rate monitor app from the app store or from the website (free) and use this to record your heart rate for the table above. https://www.runtastic.com/en/apps/heartrate
HEART RATE TRAINING ZONES You can enter your age and resting heart rate on this website to predict your heart rate zones (predicted heart rate for maximum and different workloads) https://www.heartmonitors.com/blogs/news/38044801-heart-rate-training-zone-calculator Then fill in the table below
HEART RATE ASSESSMENT Using a park, running track or open space you should work at each intensity below for 2 minutes After each 2 minute interval you should record your heart rate scores using your app, then move onto the next stage within 2 minutes. Ensure you are warmed up before completing the assessment. BASELINE FITNESS ASSESSMENT HEART RATE LEVELS Zone Perceived Exertion Heart Rate 1 4-5/10 - Brisk Walking 2 5-6/10 - Jogging 3 7/10 - Running 4 8/10 - Hard Running 5 9+/10 - All out 2 minutes
Plot your results on the graph above showing your pre exercise heart rate and the heart rate at different intensities What does the graph show, why does heart rate change from rest to exercise to recovery in the way that it does? Discuss