Components of physical fitness
Muscular endurance- the ability of the muscular system to work efficiently,where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
Muscular strengths - the maximum force(in kg or N) that can be generated by a muscle or muscle group.
Body composition - the relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body .
Exercise intensity and how it can be determined
Know about target zones and training thresholds. Be able to calculate training zone for training zones and apply HR max to training HR max = 220 - age (years).
Be able to calculate 60-85%HR max and know that this is the recommended training zone for cardiovascular health and fitness.
Know that the Borg (1970) (6-20) rating of perceived exertion (RPE) scale can be used as a measure of exercise intensity.
Know about the relationship between RPE and heart rate where RPEx10 = HR (bpm)
Application of the FITT principle to training method, regimes and given exercise situation
Learning aim B: Explore different fitness training methods Topic B.1 Requirements for each of the following fitness training methods:
● safe, correct use of equipment
● safe, correct use of training technique
● requirements for undertaking the fitness training method, including warm-up
and cool down
● application of the basic principles of training (FITT) for each fitness training
● linking each fitness training method to the associated health-related/
skill-related component of fitness.
Topic A.6 Additional principles of training:
● progressive overload:
o definition: in order to progress, training needs to be demanding enough to
cause the body to adapt, improving performance.
o definition: training should be specific to the individual’s sport, activity or
physical/skill-related fitness goals to be developed.
● individual differences/needs:
o definition: the programme should be designed to meet individual training
goals and needs.
o definition: how the body reacts to training loads by increasing its ability to
cope with those loads
o adaptation occurs during the recovery period after the training session is
o definition: if training stops, or the intensity of training is not sufficient to
cause adaptation, training effects are reversed.
● variation: it is important to vary the training regime to avoid boredom and
● rest and recovery are required so that the body can recover from the training
and to allow adaptation to occur
● application of the principles of training to training methods, regimes and given