BTEC TECH AWARD IN SPORT, ACTIVITY AND FITNESS

Component 2: The Principles of Training, Nutrition and Psychology for Sport and Activity Component in brief You will explore how training, nutrition and psychological factors contribute to engagement in sport and activity.

Introduction Understanding the mind of a person is essential if you want to engage them in practical

activities. The body and the mind are equally important in ensuring that participants take part in sport

and activity and continue to do so. In this component, you will develop knowledge and understanding of the factors that contribute to improved fitness for sport and activity, the importance of a healthy diet and the

psychological factors, so that you are able to apply knowledge. You will develop your knowledge and understanding of fitness testing and learn how to improve fitness using

knowledge of methods of training, FITT principles and principles of training. You will be able to apply this knowledge and understanding to sport and activity situations. You will explore the importance of macronutrients, micronutrients and hydration. This will

help you to suggest realistic improvements that help participants to eat well and to optimise their fitness and health. You will develop an understanding of how motivation, self-

confidence and anxiety can affect participant engagement in sport and activity. You will develop transferable skills such as data interpretation, rationalising recommendations and decision making. These skills can help you to progress to Level 2 or 3

vocational or academic qualifications.

Summary of assessment This component is assessed through a written assessment set and marked by Pearson. The

external assessment will be 1 hour and 30 minutes in length. The number of marks for the assessment is 70. The paper will contain a number of short- and

extended-answer questions that will assess learners’ understanding of the training, nutrition and psychological factors that contribute to participant engagement in sport and activity.

Assessment objectives

AO1 Demonstrate knowledge of the principles of training to improve fitness, nutrition and

psychological influences AO2 Demonstrate understanding of training to improve fitness, nutrition and psychological

influences when applying to sport and activity

AO3 Analyse and evaluate data and information in relation to fitness, nutrition and psychological influences when applying to sport and activity

A Training to improve fitness for sport and activity Things I need to know…

Notes

Be able to understand fitness test scores

Be able to compare fitness test scores to normative data for different target groups

Know how to select training methods to improve specific components of fitness

Know the advantages and disadvantages of different fitness training methods

Know the FITT principles of training and how they are used to improve fitness

Understand the structure of a fitness training programme

A1 Interpreting fitness data in relation to sport and activity

Physical component

Definition Fitness test

A E

S

M E

B C

F

S

P

Conducting the Fitness Test Questions

Fitness testing is an important part of an athlete’s training regime. The diagram shows an arrangement of cones in a sports hall in preparation for a fitness test.

What is this test called?........................................................................................................ Describe and explain the fitness requirements for achieving excellence in a selected sport.

Sport chosen …………………….

Components of fitness required...

●

● ●

●

Examples of when and why they are needed…

.………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………… ……………………………...………………………………………………………………………………………

…………………………………………………………………………………………………………………………

…………………………………………………...………………………………………………………………… …………………………………………………………………………………………………………………………

…………………………………………………………………………………………………………………………

Component of fitness

Test name & description of how to set up

Advantages & disadvantages of the test

1) 2)

1) 2)

1) 2)

1) 2)

1) 2)

Carry out four different fitness tests for different components of fitness, recording the results

accurately Component of fitness Test Result (best of 3) Comparison to

normative data

From your fitness test results show how they compare to the normative data, identify your strengths and areas for improvement.

Strengths

●

●

●

Why do you think these areas of fitness are personal strengths of yours? .…………………………………………………………………………………………………

…………………………………………………………………………………………………

……………………………………………...…………………………………………………

…………………………………….……………………………………………………………

Areas for improvement

●

●

●

Why do you think these are areas of fitness that need improvement? …………………………………………………………………………………………………

……………………………………………………...…………………………………………

…………………………………………………………………………………………………

…………………………………………………………………………………………………

A2 Methods of training for sport and activity

Muscular endurance is an important component of fitness for marathon runners and tug of war participants. Explain what muscular endurance is and how it is used in both of these sports?

……………………………………………………………………………………………….

……………………………...…………………………………………………………………

………………………………………………………………………………………………….

…………………………………………………...……………………………………………

How can muscular endurance be improved?

…………………………………………………………………………………………………………………………

……………………………...……………………………………………………………………………………… …………………………………………………………………………………………………………………………

…………………………………………………...…………………………………………………………………..

CHECK MY LEARNING:

For a sport of your choice, explain the type of exercise and how long you would carry it out, for the following types of training:

Continuous training Fartlek training Interval training

.……………………………………………………………………………………

……………………………………………………………………………………

……………………………...………………………………………………………

……………………………………………………………………………………

…………………………………………………...…………………………………

Explain why it is important to monitor heart rate when a person is carrying out continuous training.

.……………………………………………………………………………………

……………………………………………………………………………………

……………………………...………………………………………………………

……………………………………………………………………………………

…………………………………………………...………………………………… Explain the difference between interval training and fartlek training.

.……………………………………………………………………………………

……………………………………………………………………………………

……………………………...………………………………………………………

……………………………………………………………………………………

…………………………………………………...…………………………………

CHECK MY LEARNING:

Design a muscular endurance circuit which uses 6 different stations.

Place them in a circuit order so that different muscle groups are used in each consecutive station, with 1 station to work on core stability.

CHECK MY LEARNING:

Consider the sport of Volleyball. Explain the different methods of strength and power training

and the muscle groups that should be trained in order to help improve Volleyball performance. .………………………………………………………………………………………………….

………………………………………………………………………………………………….

……………………………...…………………………………………………………………. …………………………………………………………………………………………………

…………………………………………………...…………………………………………….

1. 2. 3. 4. 5. 6. CHECK MY LEARNING:

Think about your own levels of flexibility and the sport or activity that you take part in. Select

a flexibility training method that you think would be most appropriate to meet your needs and explain why you have chosen this flexibility training method. .………………………………………………………………………………………………….

………………………………………………………………………………………………….

……………………………...………………………………………………………………….

…………………………………………………………………………………………………

Explain how 3 different types of equipment can be used to carry help to improve a person’s speed.

1…………………………………………………………………………………………….

2…………………………………………………………………………………………….

3…………………………………………………………………………………………….

Assess why it is beneficial for a netball player to carry out SAQ training as well as speed training. .……………………………………………………………………………………………...

………………………………………………………………………………………………

……………………………...……………………………………………………………….

………………………………………………………………………………………………

…………………………………………………...………………………………………….

For a sport of your choice select one fitness training method to improve aerobic endurance, one for muscular endurance and one to improve speed.

Explain your choice giving the advantages and disadvantages for both the coach and participant of each selected method.

CHECK MY LEARNING:

For the following sports, identify which components of fitness are required to perform effectively and provide examples of how they can be tested and assessed:

Hockey Tennis High Jump

Steeplechase

.……………………………………………………………………………………………... ………………………………………………………………………………………………

……………………………...……………………………………………………………….

………………………………………………………………………………………………

…………………………………………………...………………………………………….

.……………………………………………………………………………………………... ………………………………………………………………………………………………

……………………………...……………………………………………………………….

………………………………………………………………………………………………

.……………………………………………………………………………………………...

……………………………………………………………………………………………… ……………………………...……………………………………………………………….

………………………………………………………………………………………………

…………………………………………………...………………………………………….

…………………………………………………...………………………………………….

.……………………………………………………………………………………………... ………………………………………………………………………………………………

……………………………...……………………………………………………………….

………………………………………………………………………………………………

…………………………………………………...………………………………………….

A3 The FITT principles and principles of training

List four reasons why fitness components are important for successful participation?

RECAP the basic principles of training using the acronym FITT

F T

I T

Complete the table below:

Principle of Training

Also known as Definition Example Other Information

Which part of the FITT principle is the coach referring to in the following conversations? (Frequency, Intensity, Time and Type)

Josh you need to train at the club at least 3 times per week:…………………………………..

Josh you need to train using continuous, fartlek and interval to improve your performance:……………………………………………………………………………………

Josh you must train for at least 5 hours a week to see an improvement:……………………….

Josh you must be training in your aerobic training zone:………………………………………

A4 Understanding fitness programmes

Explain why a PAR-Q and lifestyle questionnaire should be used to help ensure a person-centred approach when designing a fitness training programme:

CHECK MY LEARNING:

Assess the different methods that can be used to measure exercise intensity:

1……………………………………………………………………………………………

2. ……………………………………………………………………………………………

3. …………………………………………………………………………………………… 4. ……………………………………………………………………………………………

CHECK MY LEARNING: For a component of fitness of your choice, write a one-week training programme which

applies the FITT principles.

.……………………………………………………………………………………………...

………………………………………………………………………………………………

……………………………...………………………………………………………………. ………………………………………………………………………………………………

B Nutrition for sport and activity

CHECK MY LEARNING:

Think of a fitness improvement that you would like to make. Complete the following information to help design a structure for a training programme to meet your fitness improvement goal:

Aims Objectives

Identify the component of fitness that you wish to train Describe the training methods that you could use Describe the activities that you would include in the warm-up, main

activities and cool-down for a session in your training programme

.………………………………………………………………………………………….. ……………………………………………………………………………………………

……………………………...…………………………………………………………….

……………………………………………………………………………………………

…………………………………………………...……………………………………….

.…………………………………………………………………………………………... ……………………………………………………………………………………………

……………………………...…………………………………………………………….

……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………...……………………………………………………………. ……………………………………………………………………………………………

…………………………………………………...………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

Things I need to know… Notes

Know what a healthy diet consists of

Know how macronutrients affect the body’s ability to function during sport and activity

Know how micronutrients affect the body during sport and activity

Understand how hydration affects participation in sport and activity

Be able to review a diet and suggest improvements for participation in selected sports or activities

B1 Macronutrients

Explain why fibre is important in a person’s diet:

Make a list of the foods and fluids that you consumed yesterday.

Next to each food, write down which macronutrients it mainly contained and if any micronutrients were present.

Where possible try to include if the food was complex or simple carbohydrate and unsaturated or saturated fat.

Assess your food intake – have you eaten a range of nutrients?

……………………………...…………………………………………………………….

……………………………………………………………………………………………

…………………………………………………...……………………………………… ……………………………...…………………………………………………………….

……………………………………………………………………………………………

Describe the difference between saturated and unsaturated fats:

……………………………...…………………………………………………………….

…………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………...…………………………………………………………….

……………………………………………………………………………………………

Identify the main food sources of both types of fats:

Saturated fats Unsaturated fats

B2 Micronutrients

CHECK MY LEARNING:

1. Explain why complex carbohydrates are a good source of carbohydrate for people taking part in aerobic exercise

……………………………...……………………………………………………………. ……………………………………………………………………………………………

…………………………………………………...………………………………………

2. Explain why a body builder should have sufficient levels of protein in their diet

……………………………...…………………………………………………………….

……………………………...……………………………………………………………. ……………………………………………………………………………………………

…………………………………………………...………………………………………

3. Describe how fat can be used as a second energy source

……………………………...…………………………………………………………….

…………………………………………………………………………………………… ……………………………………………………………………………………………

B3 Hydration

CHECK MY LEARNING:

For a sport or activity of your choice identify foods that contain key vitamins and minerals that would be beneficial to your performance:

……………………………...…………………………………………………………….

…………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………...…………………………………………………………….

……………………………………………………………………………………………

Explain how each vitamin and mineral would be beneficial for your performance: ……………………………...…………………………………………………………….

……………………………………………………………………………………………

…………………………………………………...……………………………………… ……………………………...…………………………………………………………….

……………………………………………………………………………………………

B4 Improving nutrition for sport and activity

CHECK MY LEARNING:

Describe what is meant by dehydration

……………………………...……………………………………………………………. ……………………………………………………………………………………………

…………………………………………………...………………………………………

2. Identify the RDI of fluid when not exercising and when exercising

……………………………...…………………………………………………………….

…………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………………………………………………………………………

3. Explain which types of drinks should be avoided when trying to rehydrate after taking part in exercise and why:

……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

CHECK MY LEARNING:

Explain the role of fluids in maintaining body temperature:

……………………………………………………………………………………………

…………………………………………………...……………………………………… ……………………………………………………………………………………………

…………………………………………………...………………………………………

Assess why hydration is important to help ensure a person can move their joints to their full range of movement:

……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… Explain why hydration can have a negative effect on performance in aerobic sports or

activities:

…………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………………………………………………………………………

Identify the recommended percentage intake of the following macronutrients for a healthy diet:

● Carbohydrate………………………..% ● Fat…………………………………...%

● Protein………………………………% Explain why it is important to eat at least three meals a day:

……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… Explain what is meant by carbohydrate loading:

……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

Describe three events where the performance of participants would be positively affected

from carbohydrate loading prior to taking part in the event, giving reasons for your choices.

…………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

CHECK MY LEARNING:

For the following sports performers, explain a nutritional change that may be beneficial to their performance:

CHECK MY LEARNING: For the following sports performers, explain what sorts of supplements that may benefit

from taking, giving reasons for each choice: Shot put thrower

……………………………………………………………………………………………

…………………………………………………...……………………………………… ……………………………………………………………………………………………

…………………………………………………...………………………………………

Long distance open water swimmer ……………………………………………………………………………………………

…………………………………………………...………………………………………

…………………………………………………………………………………………… …………………………………………………...………………………………………

Cricket player ……………………………………………………………………………………………

…………………………………………………...………………………………………

…………………………………………………………………………………………… …………………………………………………...………………………………………

C The psychological influence that motivation, self-confidence and

anxiety have on participation in sport and activity

Things I need to know… Notes

Understand internal and external types of motivation

Know the benefits of increased motivation on fitness participation levels

Understand the benefits of self-confidence

Be able to discuss methods to increase to increase self-confidence

Understand the different types of anxiety

Know how anxiety affects participation in sport and activity

Understand methods that can be used to control anxiety

C1 The impact of motivation on participation in sport and activity

Explain what motivates you to take part in your selected sports and/or activities: ……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… Identify if your motivation is intrinsic or extrinsic for each sport or activity, giving reasons

for your answer. ……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

Explain four benefits of having self-confidence for a person who takes part in sport or activity:

1.……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

2…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… 3……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

4…………………………………………………...………………………………………

…………………………………………………………………………………………… …………………………………………………...………………………………………

C2 The impact self-confidence can have on participation in sport and activity

C3 The impact of anxiety on participation in sport and activity

Explain the difference between state and trait anxiety: …………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… State the type of anxiety that produces physical effects on the body:

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… Describe four physical effects of anxiety on the body

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...……………………………………… Identify the type of anxiety that produces psychological effects on the body

CHECK MY LEARNING:

If you were a sports leader for an activity session, explain how you would help to increase self-confidence for the following groups:

Children aged 5/6 years learning how to play football ……………………………………………………………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

Older adults aged 65+ taking part in an exercise session ……………………………………………………………………………………………

…………………………………………………...………………………………………

…………………………………………………………………………………………… …………………………………………………...………………………………………

An under-14 basketball team hoping to make it to the regional finals …………………………………………………………………………………………… …………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

…………………………………………………...………………………………………

……………………………………………………………………………………………

…………………………………………………...………………………………………

Explain three psychological effects of anxiety

…………………………………………………...…………………………………………… …………………………………………………………………………………………………

……………………………………...…………………………………………………………

CHECK MY LEARNING:

For each situation, suggest methods that could be used to reduce anxiety and give reasons for your answer:

Glossary:

WORD

MEANING

AGILITY

Is the ability to change direction at speed

ANXIETY Is the level of worry or nervousness a person experiences

BODY COMPOSITION Is the relative ratio of fat mass to fat-free mass. Fat free mass consists of the vital organs, muscle tissue and bone

CALORIE

Is a measure of the energy in a food

DYNAMIC EXERCISE Is an exercise that involves movement at a joint

DYNAMIC STRETCHING

Involves movement at a joint

FLEXIBILITY

Is the range of motion available at a joint

FORTIFIED FOODS Have vitamins added to them which do not occur naturally in that food.

HAND-EYE CO-ORDINATION Means the control of hand movements using visual input to guide the hand

HIGH INTENSITY Involves taking part in an activity that raises heart rate to a high level eg: run up hill

INTANGIBLE Something that does not have a physical presence that can’t be seen or touched

INTENSITY Means how hard a person is working or how much effort they are putting in.

LOAD Is the weight lifted or the resistance a person is working against

LOW IMPACT Involves one or both feet being in contact with the ground eg: walking

LOW INTENSITY Involves an activity that raises heart rate to a low to moderate level eg: walking

MACRO

Means large

MACRONUTRIENTS Are nutrients that are needed in large amounts and contain energy

MAXIMAL HEART RATE Is estimated has 220 minus the person’s age

MICRO

Means small

MICRONUTRIENTS Are needed in smaller amounts and contain no energy

MUSCLE HYPERTROHPY

Is where muscle tissue increases in size

MUSCULAR ENDURANCE Is where a muscle can continue contracting over a period of time against a light to moderate fixed resistance or load

NORMATIVE DATA Shows what is usually expected for a specific population

POSITIONAL AWARENESS Is the awareness of the physical position in which a person is located

PSYCHOLOGY Is made up of two parts: ology means ‘the study of’ and psyche means the human mind.

RELIABILITY Is the repeatability of results. If the test is repeated in exactly the same way, the same results should be achieved

REPETITIONS Are the number of times a movement is repeated

RESISTANCE TRAINING Is undertaking exercise to improve muscular endurance or strength by using weights, your body weight or for example elastic bands to provide resistance

SETS

Are how often a group of reps is completed

SPORT-SPECIFIC DRILLS Are exercises used to develop sporting techniques used in specific sports

STATIC STRETCHING

Is stationary

STRENGTH Is the maximum force (in N or Kg) that can be generated by a muscle or muscle group

SUSTAINED PHYSICAL ACTIVITY Means exercising at a moderate to high intensity for 30 mins or longer

TANGIBLE Something that has a physical presence ie: it can be seen or touched and usually has some form of financial value

VEGAN Is a person who does not eat meat, fish or any foods that come from an animal like eggs or milk

VEGETARIAN

Is a person who does not eat meat or fish

VITAL CAPACITY Is the amount of air that can be forced out of the lungs, after maximal inspiration