Chapter 4

Fitness training

Learning outcomes:• be able to define the different components of fitness and

apply these to different sports• know the different methods of training and apply these to

particular sports by identifying specific training benefits/adaptations

• know what the principles of training are and be able to apply these to training programmes suitable for different people with different needs

• know why and when to carry out fitness tests and how to make these reliable and valid

• know the names and protocols of fitness tests for all the components of fitness

Body composition• Body composition is used to describe the percentages of

fat, bone and muscle that make up the human body• Somatotyping is a way of classifying different body

compositional make-ups

Body types• Ectomorphic body type: long arms, long legs, short

upper body and narrow shoulders• Mesomorphic body type: large bones, solid torso, wide

shoulders and narrow waist• Endomorphic body type: large bone structure and wide

waist

ATPThe three systems used to produce ATP in the body are:

• Creatine phosphate energy systemADP + creatine phosphate → ATP + creatine

• Lactic acid energy system Glucose → 2ATP + 2 lactic acid + heatGlycogen → 3 ATP + 2 lactic acid + heat

• Aerobic energy systemGlucose + O2 → 38 ATP + CO2 + H2O + heatFatty acids + O2 → 129 ATP + CO2 + H2O + heat