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The Polesworth School

Sport Science

RO42 / RO43 / RO45

Student Checklists

Name: Teacher:

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RO42 Applying principles of training

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R042 LO1 - Know the principles of training in a sporting context

LO1 – the principles of training in a sporting context MB1 MB2 MB3 How do I improve my

mark? I have used an example in a training session to explain how the principle progression can be applied to make training effective, i.e. progressive overload by increasing frequency, intensity, time, type, adherence (FITTA) (e.g. more repetitions from one session to another).

I have used an example in a training session to explain how the principle specificity can be applied to make sure training is relevant to a specific sport, i.e. practicing a skill used in a sport (e.g. passing the ball in rugby), training the muscle group(s) predominantly used in a sport (e.g. the gastrocnemius, quadriceps and hamstrings for sprinting).

I have used an example in a training session to explain how the principle reversibility/regression can be applied to make sure fitness is not lost, i.e. ‘use it or lose it’ (e.g. where injury may affect performance).

I have used an example in a training session to explain how the principle moderation can be applied to make sure the amount of training is suitable for the subject i.e. taking into account age, gender, environment and experience (e.g. a session which will include young athletes and mature performers).

I have used an example in a training session to explain how the principle variance can be applied to maintain motivation i.e. avoiding boredom, giving the body a different challenge, using a mixture of fitness and skill.

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LO2 – Know how training methods target different fitness components.

L02 – aerobic and anaerobic exercise MB1 MB2 MB3 How do I improve my mark?

I have included equations and used at least two sporting examples to explain the difference between aerobic and anaerobic exercise:

- aerobic, i.e. utilising oxygen to fuel the body during exercise - anaerobic, i.e. fuelling the body during exercise without using oxygen

I have described and given at least two examples of methods of training aerobically and anaerobically: - aerobic, i.e. steady and not too fast (e.g. walking, jogging, cycling) - anaerobic, i.e. performed in short, fast bursts (e.g. weight lifting, interval training)

I have used key terminology such as intensity and duration to explain why these methods are aerobic / anaerobic.

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LO2 – Know how training methods target different fitness components.

L02 – the components of fitness MB1 MB2 MB3 How do I improve my mark?

I have defined and given at least two sporting examples of strength, i.e. the extent to which a muscle or muscle groups can contract against resistance (e.g. restraining an opponent in rugby)

I have defined and given at least two sporting examples of power, i.e. exerting muscular strength rapidly (e.g. sprint start)

I have defined and given at least two sporting examples of agility, i.e. move quickly and change direction under control (e.g. weaving between objects or opponents in a zig-zag motion in handball)

I have defined and given at least two sporting examples of balance, i.e. the ability to maintain a position (e.g. performing a handstand in gymnastics)

I have defined and given at least two sporting examples of flexibility, i.e. the ability to move joints through an ample range of motion (e.g. performing the splits in gymnastics)

I have defined and given at least two sporting examples of muscular endurance, i.e. the ability of a muscle to sustain repeated contractions (e.g. long-distance cycling)

I have defined and given at least two sporting examples of cardiovascular endurance, i.e. the heart and lungs getting blood and oxygen to muscles and them using it (e.g. long-distance running)

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LO2 – Know how training methods target different fitness components.

LO2 – specific training methods for each of the fitness components. MB1 MB2 MB3 How do I improve my mark?

I have described at least two methods of cardiovascular training (e.g. steady state (continuous), interval training, fartlek training). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

I have described at least two methods of resistance training (e.g. resistance machines, free weights, circuits). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

I have described at least two methods of power training (e.g. interval training, plyometrics, repetition and acceleration sprint training). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

I have described at least two methods of flexibility training (e.g. static (passive and active), dynamic). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

I have described at least two methods of agility training (e.g. agility ladder, agility hurdles). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

I have described at least two methods of balance training (e.g. balance board, exercise ball). I have included annotated diagrams of sample sessions. I have explained its relevance to at least two sports.

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L03 – Be able to conduct fitness tests.

LO3 – tests which assess fitness MB1 MB2 MB3 How do I improve my

mark? I have selected and described in detail one test for each of the 7 components of fitness:

- strength (e.g. burpee test, squat test) - power (e.g. vertical jump test, standing long jump test) - agility (e.g. shuttle run test, Illinois agility run test) - balance (e.g. standing stork test) - flexibility (e.g. sit and reach test, trunk flexion test) - muscular endurance (e.g. number of sit-ups/press-ups in a defined time period) - cardiovascular endurance (e.g. cooper run, multi-stage fitness test)

For each test I have described the protocols and guidelines set down by the fitness industry (e.g. Does the subject need to seek medical advice before performing tests? How does test procedure ensure accuracy?)

I have explained whether each test is maximal or sub-maximal: - maximal when performer works at maximum effort or tested to exhaustion (e.g. Cooper run test, multi-

stage fitness test) - sub-maximal when performer works below maximum effort (e.g. Harvard step test, trilevel aerobic test)

I have planned and explained the test sequence (e.g. always conduct the tests in the same order to aid validity of results, the order in which fitness tests are performed can affect the outcome of further tests).

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L03 – Be able to conduct fitness tests.

L03 - how to interpret the results of fitness tests MB1 MB2 MB3 How do I improve my

mark? I have compared each result to normative data (e.g. how do the outcomes compare to average results for the tests used?) and have used this to interpreted whether this is a strength or weakness for the subject.

I have considered and explained the validity of each test (e.g. a speed test using shuttle runs may actually test a person’s ability to turn, which is more about agility than speed).

I have explained how I have ensured reliability for each test (e.g. the conditions of the test must always be identical so that it is most likely that the same results will be produced).

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L04 – Be able To develop fitness training programmes.

– Be able to develop fitness training programmes.

L04 – design a fitness training programme MB1 MB2 MB3 How do I improve my mark?

I have gathered details about the subject the programme is for (e.g. age, any recent or current injuries, health problems, access to facilities)

I have clarified the aims of the training programme (e.g. which components of fitness need to be improved and by how much)

I have set realistic goals which can be measured (e.g. reduce the time it takes to complete a 5k run by 2 minutes)

I have planned and explained the duration of the training programme (e.g. suitable length to achieve goals)

I have selected suitable activities (e.g. activities meet the needs of the subject, activities target specific areas)

I have considered and explained the organisation of activities (e.g. variety of training methods, sufficient rest days)

I have planned for adaptability (e.g. an activity can be performed inside or outside in case of bad weather)

I have included progression in my session plans (e.g. applied the FITTA principle)

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LO4 – Be able to develop fitness training programmes.

L04 – evaluate the effectiveness of the training programme MB1 MB2 MB3 How do I improve my mark?

I have evaluated how effective measurement was within the programme (e.g. repeat tests and compare results against original results)

I have reflection on whether the training was effective for the individual / subject (e.g. Were the goals met? Did I include an appropriate range of training methods? Did the training methods used target my needs / the needs of the subject? Did I / you stick to the training programme?)

I have evaluated whether improvement was achieved and / or significant (e.g. need more results or more accuracy in results, adjust the duration of the training programme)

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RO43 The body’s response to physical activity

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R043 LO1 – The body’s response to physical exercise.

LO1 – Key components of the musculo-skeletal system and its function MB1 MB2 MB3 How do I improve my

mark? I have correctly labelled a diagram of the skeletal system. I must label this myself.

I have correctly labelled a diagram of the Muscular system. I must label this myself.

I have identified the 4 different types of bones and given an example where they can be found in the body. I have explained their function and applied at least two sporting examples for each.

I have identified what a synovial joint is and given the 6 examples in the body. I have explained each type of synovial joint and applied it to at least two sporting examples for each.

I have labelled my own diagram of a synovial joint. I must label this myself.

I have identified the roles of cartilage, ligaments and tendons and linked these to their roles in sporting movements.

I have explained in detail the 4 functions of the muscular skeletal system and applied these to at least two sporting examples.

I have explained how the muscles and bones work together to create movement. I have applied at least two sporting examples.

I have explained about how muscles work in pairs to create movement and have applied sporting examples for these.

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LO1 – Key components of cardio-respiratory system and its function MB1 MB2 MB3 How do I improve my mark?

I have explained the main structure and function of the heart

I have a labelled diagram of the heart. I must label this myself.

I have outlined the main functions of the Ventricles (right and left), Atria and Valves and explained how they work together to circulate the blood around the body.

I have explained the main structure and function respiratory system

I have labelled a diagram of the respiratory system

I have explained the roles of the Trachea, lungs, alveoli and diaphragm.

I have explained how they all work together and the pathway of air in through the mouth to the blood.

I have explained the structure and role of the arteries. I have included the main arteries – aorta, pulmonary and carotid.

I have explained the structure and role of the blood – I have explained what Plasma, white and red blood cells and platelets are and their role.

I have explained the structure and role of the blood vessels – arteries, arterials, capillaries, venules, veins.

I have explained the function of the respiratory system and link together the roles of the heart and blood vessels in the exchange of oxygen around the body.

I have explained the pathway of air around the body. I have explained how we breath in oxygen and how this is transported around the body.

I have explained how nutrients are transported around the body via the blood. I have explained how waste products are removed from the muscles and organs. I have explained how our body temperature is regulated.

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LO1 – The role of the skeletal system in producing movement MB1 MB2 MB3 How do I improve my mark?

I have explained the different types of movement – Flexion, extension, adduction, abduction, rotation, circumduction in detail.

I have given at least two sporting SPECIFIC examples for each of the movements. I have related these to my own sport.

I have explained the functions of the connective tissue – Ligaments, tendons, cartilage (protection and cushioning in synovial joints)

I have explained isometric, isotonic, eccentric and concentric contractions and given at least two SPECIFIC sporting examples for each.

LO1 – The role of the cardio-respiratory system during physical activity MB1 MB2 MB3 How do I improve my mark?

Heart Rate – I have explained what my pulse rate is and how a measure it. I have included the correct units of measurement.

I have explained what my pulse rate is at rest. I have explained how this might vary between people of different fitness levels.

I have explained about my maximum pulse rate and how I would calculate this.

I have explained why it is important to track my pulse rate during exercise

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I have explained about blood pressure – how you measure it, why it is important to track it and the possible consequences of high/low blood pressure.

I have explained the terms stoke volume and cardiac output in relation to my blood pressure.

I have explained the term Vascular shunt mechanism – I have related this to relevant sporting examples.

I have explained IN DETAIL the mechanism of breathing both when we breathe in (inhalations) and breath out (exhalation).

I have explained the roles of the lungs, ribs, diaphragm, inter-costal muscles etc during both inhalation and exhalation.

I have explained of the mechanism of breathing changes during rest, moderate and intense exercise.

I have explained internal respiration – I have explained how the O2 and C02 move between the lungs and the blood.

I have explained IN DETAIL the difference between aerobic and anaerobic respiration and have given at least two sporting examples for each.

I have related heart rate to aerobic and anaerobic respiration and showed/explained different training zones.

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LO2 – Understand the importance of the musculo-skeletal and cardio-respiratory system in health and fitness.

L02 – Benefits of cardio-respiratory fitness in everyday life MB1 MB2 MB3 How do I improve my

mark? I have explained what cardiorespiratory fitness is and the benefits on everyday life. I have included the recommended times we should exercise per week.

I have explained what heart disease is and how it might have an impact on your everyday life

I have explained in detail how good cardio-respiratory fitness can prevent or reduce the risk of heart disease.

I have explained what obesity is and how it might have an impact on your everyday life. I how I would calculate a person’s BMI. I have explained how obesity may have an impact on your ability to exercise.

I have explained in detail how cardio-respiratory fitness can prevent or reduce the risk of obesity.

I have explained what stress is and how it might have an impact on your everyday life.

I have explained in detail how cardio-respiratory fitness can prevent or reduce the risk of stress and anxiety.

I have explained what a stroke is and how it might occur.

I have explained how cardio-respiratory fitness can prevent or reduce the risk of having a stroke.

I have explained how cardio-respiratory fitness could prevent the risk of some cancers.

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L02 – Benefits of muscular strength and flexibility MB1 MB2 MB3 How do I improve my mark?

I have explained the benefits of muscular strength and flexibility on being able to complete everyday tasks (washing up, doing the washing, climbing stairs, walking to school, cleaning).

I have explained how some jobs require you to have better strength and flexibility than other.

I have explained how the benefits of good muscular strength and flexibility will help to avoid injury in everyday life.

I have explained how the benefits of muscular strength and flexibility will help to avoid injury in sport.

I have explained how the benefits of muscular strength and flexibility will help to improve your posture. (slouching, Spine alinement, hunch back etc).

I have explained how the benefits of muscular strength and flexibility will prevent joint problems and osteoporosis in later life.

L02 – benefits of muscular endurance MB1 MB2 MB3 How do I improve my mark?

I have explained how better stamina could help for work-based tasks like lifting, moving, being physically active.

I have explained how some jobs would benefit from good muscular endurance. E.g. police, fire fighter, builders etc

I have explained how better muscular endurance would improve sports skill performance. - I have explained how having good muscular endurance would mean i could perform skills better in sport. - I have applied at least two sporting examples. -

I have written an overall concluding paragraph about how exercise id good for your overall health.

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L03 – Be able to assess the short-term effects of physical activity on the musculo-skeletal and cardio-respiratory system.

LO3 – different short-term effects of physical activity on the musculo-skeletal and cardio-respiratory system and the reasons for these.

MB1 MB2 MB3 How do I improve my mark?

I have outlined the short-term effects of exercise (changes in blood flow, changes in muscle contractions, changes in temperature, increase blood pressure, redistribution of blood flow, increase tidal volume, changes in lactic acid production).

I have explained how the range of movement around a joint changed during exercise. – I have included how synovial fluid increase and how the ligaments and tendons become more flexible/pliable.

I have linked the better range of movement to reason why we warm up before exercise and how this can prevent injury.

I have explained how my heart rate increases when I start exercising and explained why this occurs. I have related this to changes in intensity of exercise and the release of adrenaline.

I have explained how my stroke volume increases when I start exercising and explained why and how this occurs. I have explained how this might be different for someone with a good level fitness compared to someone with a poor level of fitness.

I have explained how I calculate my cardiac output and related this to changes in HR and SV. I have explained how and why my cardiac output increases during exercise.

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I have explained how my cardiac output might be different for someone with a good level fitness compared to someone with a poor level of fitness.

I have explained how my breathing rate changes during exercise. I have related this to the mechanics of breathing.

I have explained why my breathing rate changes during exercise. Relate this to the need for more oxygen during exercise and the removal of carbon dioxide. I have related this to the change in energy requirements during exercise.

I have explained how the concentration of oxygen and carbon dioxide changes as we exercise.

I have explained how my body temperature changes during exercise and how changes in body occur to remove the heat.

I have explained the effects of muscle fatigue and the wastes produce of lactic acid. I have linked this to the term DOMS.

I have explained how my body removes the lactic acid.

L03 – Ways to measure and record the short-term effects of physical activity on the musculo-skeletal and cardio-respiratory system

MB1 MB2 MB3 How do I improve my mark?

I have selected activities which will cause the short-term effects of exercise to take place and I have explained why I have chosen these activities to demonstrate the changes. Examples -cooper test, multi-stage fitness test, skipping, shuttle runs, jumping jacks, Step ups – to show changes in HR, Breathing rate Sit and reach test to show flexibility changes. Press-up, sit ups, hang grip - to demonstrate muscle fatigue.

I have clearly explained how I perform each of the tests I have chosen and explain how I will make sure the results are reliable and valid (look back at your R042 – L03)

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I have explained different ways in which I can measure the short-term effects of exercise (counting breaths, taking pulse, advising changes in body temperature) and explained how I will ensure these are done correctly during my testing

L03 - Practical write up. MB1 MB2 MB3 I have clearly shown my results for each test before and after exercise.

I have compared my results against the national average tables and explained what this show about my level of fitness.

I have explained my results before and after performing the exercise and I have explained the changes in detail.

I have related these changed to the short-term effects of exercise and explained what and why these changes are occurring.

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LO4 – Be able to assess the long-term effects of physical activity on the musculo-skeletal and cardio-respiratory system.

L04 – Long-term effects of physical activity on the musculo-skeletal and cardio-respiratory system and reasons for these.

MB1 MB2 MB3 How do I improve my mark?

I have explained how the muscles change in size and strength with training and how this will improve sports performance.

I have explained how our resting pulse rate will change with training – I have related this to stroke volume and elite athletes

I have explained WHY these changes occur to the resting pulse rate and linked this to what changes have occurred in body for this to happen

I have explained how training heart rate will change with training. I have included training zones.

I have explained WHY these changes to training heart rate occur, what changes have happened in the body through the training and how this will improve sports performance.

I have explained changes that will occur in heart rate recovery.

I have explained WHY these changes have occurred, what changes have happened in the body and how this helps in sports performance.

I have explained changes in flexibility through training

I have explained WHY these changes happen and the advantages of this on sports performance.

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I have explained changes in muscles recovery

I have explained HOW this has occurred and linked this to advantages in sports performance.

I have explained changes in lung capacity

I have explained HOW these this has occurred and advantages in sports performance.

L04 – Ways to measure and record the long-term effects of physical activity on the musculo-skeletal and cardio-respiratory system.

MB1 MB2 MB3 How do I improve my mark?

I have designed a (at least) six-week training programme showing a day by day plan of my training.

My training programme contains at least three different training sessions which would allow the body to adapt and change over the 6 weeks.

My training programme includes – a session that will improve my fitness, a session which will improve strength, stretching to improve flexibility (these sessions can be combined).

I have explained in detail how each session will be performed.

I have shown week by week progression to each session (FITTA – R042) – My session get harder as adaptation starts to occur and my body gets fitter. I have included rest days and explained why these are important.

I have explained why I have chosen to include each of the sessions and linked this back to areas of the body where I will expect to see the long-term changes.

I have explained how I will test the long-term effects of exercise

I have explained in detail how each test will be carried out (see R042 – L03) I have explained how I will make sure my test results are reliable and valid (R042 – L03).

I have explained when I will carry out my testing (before, during and after the training sessions).

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I have explained the importance of measuring the heart rate during the training session and linked this to training zones.

I have shown all my results clearly and used the correct units of measurement each time.

I have explained each of the results in detail and have related the results back to the long-term effects of exercise.

I have explained other long-term effects of exercise that are likely to have occurred but would be difficult to measure (bone density, reduce the risk of bone disease such as osteoporosis, increase joint stability, risk of arthritis).

I have included a concluding paragraph explaining the success of the training session and the tests used. I have made some suggests on how I could have improved my testing/sessions for the future.

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RO45 Sports Nutrition

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R045 LO1 – Know about the nutrients needed for a healthy, balanced diet.

LO1 – Know about the nutrients needed for a healthy, balanced diet MB1 MB2 MB3 How do I improve my

mark? I have described all of the characteristics of a balanced diet in detail.

I have included information about the nutritional requirements for an individual.

I have explained how a balanced diet includes foods from all of the food groups (e.g. meat and dairy, fruit and vegetables, fats and sugars)

I have explained how a balanced diet contains a variety of foods.

I have explained how a balanced diet suits the needs/tastes of the individual (e.g. accounting for allergies/intolerance to some ingredients).

I have described what nutrients are (e.g. chemicals a living organism needs in order to live and grow)

I have detailed the role of carbohydrates in a healthy, balanced diet.

I have detailed the role of fats in a healthy, balanced diet.

I have detailed the role of proteins in a healthy, balanced diet.

I have detailed the role of fibre in a healthy, balanced diet.

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I have detailed the role of water in a healthy, balanced diet.

I have detailed the role of vitamins and minerals in a healthy, balanced diet.

I have given a wide range of food sources of carbohydrates.

I have given a wide range of food sources of fats.

I have given a wide range of food sources of proteins.

I have given a wide range of food sources of fibre.

I have given a wide range of food sources of vitamins and minerals.

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LO2 – Understand the importance of nutrition in sport.

L02 – Understand the importance of nutrition in sport. MB1 MB2 MB3 How do I improve my

mark? I have explained in detail the importance of nutrition before exercise.

I have explained in detail the importance of nutrition during exercise.

I have explained in detail the importance of nutrition after exercise.

Using a range of examples, I have explained why different activity types require different diets.

For named endurance/aerobic activities I have explained the requirement for carbohydrate loading due to energy being needed for long periods.

For named endurance/aerobic activities I have explained the requirement for adequate hydration to sustain activity for long periods.

For named short, intense/anaerobic activities I have explained the requirement for a diet consisting of carbohydrates (not carbo-loading) and low amounts of fat.

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For named short, intense/anaerobic activities I have explained how the diet above will give energy for short, sharp bursts of activity and will aid recovery.

For named strength-based activities I have explained the requirement for a high-protein diet to build muscle mass.

For named strength-based activities I have explained the requirement for 5-7 meals per day to limit excess body fat.

I have defined ‘dietary supplements’.

I have detailed the different types of dietary supplements used in sport.

I have discussed the reasons why they are used in sport in good detail.

I have evaluated the current issues associated with the use of supplements.

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L03 – Know about the effects of a poor diet on sports performance and participation.

LO3 – Know about the effects of a poor diet on sports performance and participation. MB1 MB2 MB3 How do I improve my

mark? I have defined ‘malnutrition’.

I have explained in detail how overeating will make you overweight and will negatively impact your fitness, referencing specific components of fitness and the reduction in sports performance

I have explained in detail how overeating can lead to a loss of confidence and anxiety about participating in physical activity and a reduction in sports participation.

I have explained in detail how overeating can encourage the development of a range of illnesses which prevent participation in certain activities.

I have explained in detail how eating large amounts immediately before participating in a sports activity can make you feel sick during participation and lower your performance levels.

I have explained in detail how undereating will lead to a lack of energy and the participant tiring quickly.

I have explained in detail how undereating will weaken muscles and bones, leading to an increased risk of injury and reduced participation and performance.

I have explained in detail how undereating can impair concentration levels, resulting in reduced performance.

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I have explained in detail how undereating can cause the development of eating disorders and the performer to train too hard leading to injury/illness.

I have explained in detail how undereating can cause you to develop an illness that prevents you from participating.

I have explained in detail how dehydration can lead to overheating and heat stroke, reducing performance and participation.

I have explained in detail how dehydration can lead to impaired concentration, reducing performance.

I have explained in detail how dehydration causes you to tire more quickly, reducing performance and participation.

I have explained in detail how dehydration can cause you to be ill during participation, reducing performance and future participation.

I have clearly drawn upon relevant skills/knowledge/understanding from R041 & R042.

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LO4 – Be able to develop diet plans for performers.

L04 – Be able to develop diet plans for performers. MB1 MB2 MB3 How do I improve my

mark? I have shown that I have gathered details about the performer that the diet plan is for.

I have justified the clear aims of the diet plan.

I have set SMART goals and have explained why they are so.

I have considered the time of year and related it to the availability of certain foods.

I have explained why I have decided on the duration of time that I have for my diet plan. It matches the needs of my performer and the goals/aims of the plan.

I have justified why my diet plan is suitable to my performer specifically and in detail.

I have organised my diet plan in such a way as to fit in with the other factors of my performer’s life, such as training commitments etc.

I have detailed which specific foods/meals my performer will be eating at which times during the day. This is organised into a meal plan for the duration of the diet.

I have recorded and displayed some outcomes using objective measures.

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I have evaluated the effectiveness of my diet plan by explaining and interpreting my objective results.

I have recorded and displayed some outcomes using subjective measures.

I have evaluated the effectiveness of my diet plan by explaining and interpreting my subjective results.

I have suggested a variety of improvements that I would/could include in a future diet plan if I had the chance to repeat it.

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Now put the effort and work in to improve your coursework to the highest standard you can and gain more marks!