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The aim of this unit is to give learners the opportunity to explore the essential fitness requirements and
training methods used to achieve successful sports performance.
Learners will explore why certain physical and skill-related fitness components are necessary to achieve
excellence in specific sports. Learners will also gain an understanding of why different sports performers
require different training methods in order to reach their full potential.
The unit also explores lifestyle and psychological factors and the effect they can have on sports training and
performance. Learners will be able to investigate their own levels of fitness by participating in a series of
fitness tests.
Unit 1 Fitness testing and training is a mandatory unit that must be taken as part of the BTEC Certificate,
Extended Certificate or Diploma in Sport. This is a 5-credit unit and can be taught in 30 guided learning hours.
Unit contents
The scheme of work for this unit (page 3) links to the following resources to help you deliver Unit 1.
All these resources, as well as an editable version of the scheme of work, and answers to the questions in the
Student Book and the activity sheets, can be found on the accompanying At Work CD-ROM.
E2 Additional research
More able learners should widen their research methods to support assignment work and use a wide range
of research techniques. Forming links with a local fitness instructor, sports coach, pilates instructor, personal
trainer or physiotherapist will enhance their understanding of the type of fitness training methods available and
their use in sport and exercise. Learners could find out about elite/professional sports performers/athletes and
the training methods they use. Learners should collate and summarise research information obtained.
1 LO1 Know Fitness training methods: Learners listen to input from the tutor Access to books, the internet Proprioceptive
the fitness types of fitness training methods; to access research on different Neuromuscular
and training flexibility (static, active, passive, ballistic); SB activities, p. 4 flexibility programmes Facilitation
requirements personal training experiences (PNF) as a
necessary Small group discussion about the types Talks from local fitness instructor, rehabilitative
to achieve of flexibility training pilates instructor, personal technique
excellence in a trainer, physiotherapist
selected sport R learners should find out about types
of flexibility training programmes Access to personal training
DVDs to show examples of how
NS learners should write up their flexibility is an essential fitness
findings about flexibility training component for specific sports
programmes IA1, IA2 IA4, IA5
2 LO1 Know Discussion feedback NS Feedback from NS activity in Week 1 AS1 Circuit training programme Learners
the fitness design could design a
and training Fitness and training methods; strength SB activities training session
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strength and power training techniques power training techniques to achieve requirements and training
excellence in a excellence. methods employed
selected sport Groups to present their findings to the
rest of the group. Talks from local sports coach
3
Unit 1 Fitness testing and training
4
Week Outcome Content Learner activity Resources Assessment Stretch and
and PLTS support
(cont.) (cont.)
R finding out about elite/professional Equipment for practical training
sports performers/athletes and the session, access to sports hall
training methods they use or visit to local sports centre to
undertake an organised power
BTEC Level 2 First Sport
3 LO1 know Fitness and training methods; speed Feedback from NS activity in Week 2 Access to newspapers, books,
the fitness and speed endurance training the internet to access research
and training continuous training, Fartlek training, SB activities on different sports, the fitness
requirements interval training, hollow sprints, requirements and training
acceleration sprints Learners work in small groups to discuss methods employed.
necessary
sports that use speed and speed
to achieve
endurance training techniques to achieve Talks from local athletics coach
excellence in a excellence.
selected sport Groups to present their findings to the Equipment for practical training
rest of the group. session, access to sports hall
4 LO1 Know Interactive lecture on components Assignment task in class and for NS Assignment task as set by the P1 Learners
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necessary Assignment task: P1, M1, P2 Fitness and wordsearch 1 wordsearch 1 grading criteria
to achieve training for sporting excellence. This may
excellence in a be assessed via a presentation learners
selected sport should spend the session time and NS
working on their presentation/this activity.
Week Outcome Content Learner activity Resources Assessment Stretch and
and PLTS support
5 LO2 Know Interactive lecture on lifestyle factors Learners, in small groups, discuss lifestyle AS3 Tracking lifestyle factors P3
the lifestyle e.g. stress, alcohol, smoking, drugs, diet, factors and their own experiences of
factors that culture how they can affect sports training and
affect sports performance. Assignment task as set by the
training and Assignment task: P3 Exploring centre. Could be presentation or
performance lifestyle factors Tutor to discuss case studies of elite case study.
performers and lifestyle factors.
SB activities
6 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of M2 towards
fitness Introduction to each fitness test. Note: D1 meeting higher
learners need only carry out four different grading criteria
fitness tests. Practical observation and PLTS
assessment, with learner report learners IE1
should spend the session time and NS IE4
working on this activity. RL1
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LP: to introduce learners to the validity, Refer to lesson plan Refer to lesson plan
reliability and practicality of fitness tests
5
Unit 1 Fitness testing and training
6
Week Outcome Content Learner activity Resources Assessment Stretch and
and PLTS support
7 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
BTEC Level 2 First Sport
8 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of Multistage fitness test M2 towards
fitness Practical observation and assessment, Data interpretation tables; use of D1 meeting higher
with learners collecting data from Vertical jump test tables in SB, p. 22 grading criteria
the fitness tests and use of data PLTS
interpretation tables for interpretation of AS5 Determining anaerobic power using AS5 Determining anaerobic IE1
test results the Lewis nomogram power using the Lewis nomogram IE4
RL1
Fitness Testing equipment and
access to sports hall
9 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of Forestry step test M2 towards
fitness Practical observation and assessment, Data interpretation tables; use of D1 meeting higher
with learners collecting data from 35m sprint tables in SB, p. 19, p. 20 grading criteria
the fitness tests and use of data PLTS
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Week Outcome Content Learner activity Resources Assessment Stretch and
and PLTS support
10 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of Muscular endurance tests 1-minute M2 towards
fitness Practical observation and assessment, press-up, 1-minute sit-up Data interpretation tables; use of D1 meeting higher
with learners collecting data from tables in SB, p. 223 grading criteria
the fitness tests and use of data PLTS
interpretation tables for interpretation of Fitness Testing equipment IE1
test results. IE4
RL1
Practical demonstration by tutor:
skinfold testing methodology
Learners practise skinfold testing
technique in small groups
11 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of Skinfold testing learners practise test M2 towards
fitness Practical observation and assessment, methodology in small groups Data interpretation tables; use of D1 meeting higher
with learners collecting data from tables in SB, p. 25 grading criteria
the fitness tests and use of data PLTS
interpretation tables for interpretation of Fitness testing equipment IE1
test results IE4
RL1
12 LO3 Be able Assignment task: P4, P5, M2, D1 Assignment task in class and for NS Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. centre P5 working
own level of Skinfold testing learners take M2 towards
fitness Practical observation and assessment, measurements and record results Data interpretation tables; use of D1 meeting higher
with learners collecting data from tables in SB, p. 25 grading criteria
the fitness tests and use of data AS6 Determining percent body fat using PLTS
interpretation tables for interpretation of the J-P nomogram Fitness testing equipment IE1 Completion
test results. IE4 of calculations
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AS8 Body Mass Index (BMI) calculations 2 AS7 Body Mass Index (BMI)
calculations 1
7
Unit 1 Fitness testing and training
8
Week Outcome Content Learner activity Resources Assessment Stretch and
and PLTS support
13 LO3 Be able Assignment task: P4, P5, M2, D1 Group feedback and discussion of AS8 Assignment task as set by the P4 Learners
to assess their Assessing fitness levels. data results centre P5 working
own level of M2 towards
BTEC Level 2 First Sport
fitness Review homework task R researching fitness test data D1 meeting higher
(AS8) from week 12. interpretation tables elite/professional AS8 Body Mass Index (BMI) grading criteria
sports performers/athletes. calculations 2 PLTS
Referencing fitness testing sources. IE1
Tutor discusses how to reference Assignment task in class and for NS Data interpretation tables; use of IE4
research information. applying principles of how to reference tables in SB, p. 18 RL1
work.
Access to books, journals, the
Internet to access research on
fitness test results and data
interpretation.
14 LO4 Know Review research activity from week 13 Group feedback and discussion of data DVD on sports psychology P6 Learners
the effects of and overall fitness testing data results. M3 working
psychological AS9 How anxious are you? D2 towards
factors Assignment task: P6, M3, D2 DVD on sports psychology meeting higher
on sports Exploring psychological factors Assignment task as set by the grading criteria
training and AS9 How anxious are you? Learners centre
performance Interactive lecture on psychological complete and interpret results from the
factors motivation, arousal and anxiety Sport Competition Anxiety Test (SCAT)
15 LO4 Know Assignment task: P6, M3, D2 DVD on sports psychology DVD on sports psychology P6 Learners
the effects of Exploring psychological factors M3 working
psychological Personality questionnaire assessment Personality questionnaire D2 towards
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performance SB activities
6 mins Welcome and register. Learners settle and read Register/briefing sheet N/A
Register and Discuss structure of session. aims.
overview Aims of the lecture written Listening/asking questions. Whiteboard
on the whiteboard.
PC/Pen
24 mins Interactive lecture using a Listening/asking questions. PC and projector Extension work to include homework task to look at validity,
variety of different fitness Paper reliability and practicality issues of specific fitness tests not
tests to highlight the issues Production of written covered as part of the lecture.
of test validity, reliability and summary. Whiteboard/interactive
practicality. Asking questions whiteboard
with relevance to tests Pen
covered. Prompting further
questions and providing
feedback.
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9
Unit 1 Fitness testing and training
10
Timing/Content Tutor activity Learner activity Individualised activity/differentiation
20 mins Video clip of learners Learners work in pairs to Video player and clips N/A
performing a step test. complete a handout to Handout
BTEC Level 2 First Sport
10 mins Review the aims of the Learners listening and Interactive whiteboard Extension activity learners to prepare mini-presentations
Plenary lecture with learners and asking questions. Pen (small-group work): the for and against using certain fitness
discuss the two video clips Reviewing learning points tests. To include recommendations as to which four different
and fitness testing issues that and verbally answering fitness tests for different components of fitness they think should
learners have documented. issues identified from the be used to assess their own fitness levels and reasons why.
IA two video clips.
Providing feedback/
previewing next lecture.
List your training goals and the equipment/resources you will need for the session.
In order to gain practical experience of fitness training methods you should test out the circuit you have
designed.
Station 1: Station 2:
Session Outline
Station 10: Station 3:
Warm-up:
Cool down:
Time/circuit (mins):
Circuits/session:
Time/session:
Frequency (days/week):
Station 8: Intensity: Station 5:
Overload/progression:
Station 7: Station 6:
P N O I T A V I T O M R
P A X A L L A D J A P E
T V M R K G C N O F C L
S C E M S Q A Y H A P I
T L A D D E L T N V I A
R B Q L O C I I B I M B
E T C F I A P D H U O I
N M O L N B E I N G A L
G I N A I K R L J Z R I
T M S S K H S A E Q Y T
H B E U W S R V T N B Y
N U N O E T S R E I O P
H S T R E D G R E W O P
I O T A T S P E E D Z N
Name:
week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
commencing
Smoking (no.
cigarettes/
day)
Alcohol (no.
units*/week)
Stress
Physical
activity
Sleep
Dietary habits
Animal fat
Fibre
Other factors
e.g. part-time
job
Comments
* Alcohol units: 1 unit = pt of beer or a standard glass of wine or a single measure of spirits, or a small glass
of sherry
S S E R T S F A Y I H P
B W R B O A I G S B L R
S M F N R E Y S C Y Q Y
L V I T D T J K O N O T
T I L E I E A M W R B I
E E Q L S P E E D M E L
K T I R X T N A X R S I
U G P J R O R F O M E B
A R P I E F B K B F A I
F G C N W Z E I M L F X
N S R K O E T P A I N E
P H A V P Z S N E A W L
E I W D U S C Y S O T F
B S C I T E R U I D X B
Instructions:
Use the vertical jump test data results in the table (below)
Plot the distance (cm) on the left vertical line of the nomogram
Plot the weight (kg) on the right vertical line of the nomogram
Join up the two plots using a sharpened pencil and ruler
Determine the power result (kgm/s) for each subject
Complete the data table (below) to show the power results.
D P Wt
(cm) (kgm/s) (kg)
80 200
100
70 180
90
60 150
140 Data results from vertical jump test
130
50 80
120 Subject D (cm) Wt (kg) Power
number (kgm/s)
40 100 1 30 60
70
90
2 35 70
30 80
3 43 70
70
60
4 24 65
60
5 40 65
20
50 50 6 50 75
40
7 33 65
45
15
Instructions:
Use the skinfold data results provided (below)
Plot the age (years) on the left vertical line of the nomogram
Plot the sum of the three skinfolds (mm) on the far right vertical line of the nomogram
Join up the two plots using a sharpened pencil and ruler
Determine the percent body fat results according to gender and complete the table (below) to show
your results.
120
Subject Gender Age Sum of Percent
115
number (M/F) (years) three body fat
110 skinfolds
Female
Male 40 105 (mm)
33 100
38
31 95 1 M 16 25
36
60
29 90
Sum of Three Skinfolds (mm)
55 34
27 85 2 F 17 35
50 32
80
25
45 30
Age in Years
75
23 3 M 20 40
40 28 70
21
35
26 65
30
19 4 F 20 40
24 60
17
25
22 55
15
20
20 50
5 M 16 45
15 13
18 45
11
16 40 6 F 19 45
9
14 35
7
5
12 30 7 M 25 50
10
25
3
Percent 20
Body Fat
15 A follow-up activity could be to use data interpretation
10
tables to interpret the percent body fat results
obtained.
J-P nomogram
Reference:
Baun, W.B., Baun, M.R., Raven, P.B. (1981) A Nomogram
for the Estimate of Percent Body Fat from Generalised
Equations. Research Quarterly for Exercise and Sport
52 (3): 284380.
Look at the data in the table below. Calculate the BMI of each person (subject) and interpret the results. Enter
your data results in the table.
Instructions
As a group, measure the body weight (kg) and height (m) of each person in your group. Record the
results in the table below.
Calculate the BMI (kg/m) and interpret the results. Enter your data results in the table (below).
Instructions
Complete the questionnaire and interpret your results.
Discuss and compare your results with someone else in your group and summarise how your results
could affect sports training and performance.
State three ways in which you could reduce your anxiety levels.
Read each statement below, decide if you rarely, sometimes or often feel this way when competing in your
sport. Put a tick in the appropriate box to show your response.
Do not spend too long on each statement, as there are no right or wrong answers.
The score for the response to each question is shown below. Enter your score for each question in the
Athletes Score column and then add the scores in the column up to give a total, which is your SCAT score.
Your SCAT score will range from a low of 10 to a high of 30 where 10 indicates a low level of anxiety and 30 a
high level of anxiety (stressed).
SCAT Total =
Reference:
Martens, R., Vealey, R.S., Burton, D. (1990) Competitive Anxiety in Sport. Human Kinetics.