BTEC REVISION NOTES
TOP TIPS
EXPLAIN – GIVE A REASON FOR
SOMETHING
DISCUSS – WRITE ABOUT SOMETHING
FROM DIFFERENT POINTS OF VIEW
LIKE WRITING ABOUT THE
ADVANTAGES AND DISADVANTAGES
NAME/GIVE – GIVE A SHORT ANSWER
DESCRIBE – WRITE ABOUT WHAT
SOMETHING IS LIKE
CALCULATE – YOU WILL NEED TO DO
SOME MATHS TO WORK OUT YOUR
ANSWER AND SHOW HOW YOU DID
IT
INTERPRET – YOU NEED TO USE THE
INFORMATION GIVEN TO WORK OUT
THE ANSWER
PHYSICAL FITNESS
Cardiovascular (Circulatory) System move
blood around the body and is made up of
1. Blood vessels
2. The heard
3. Blood
Respiratory system moves air into and out of
the body. It is made of
1. The lungs
2. The airways
The two systems together make up the
The Cardiorespiratory System
The oxygen we breathe and the nutrients we
eat are transported around the body in the
blood. Our cells used them to make energy.
The cardiorespiratory system also allows the
body to breath out waste products like carbon
dioxide.
PHYSICAL FITNESS
AEROBIC ENDURANCE – The ability of the cardiorespiratory system to work
efficiently, supplying nutrients and oxygen to working muscles during
sustained (long lasting) physical activity.
MUSCULAR ENDURANCE – The ability of the muscular system to work
efficiently and continue to contract over a period of time against a light to
moderate load. E.g a tennis player holding their racket and playing
throughout the game.
MUSCULAR STRENGTH – The maximum force (strength) that can be
generated (made) by a muscle or muscle group.
FLEXIBILITY – Being able to move a joint fluidly (smoothly) through its
complete (whole) range of movement
SPEED – Speed (m/s) = distance (m)
Time (s)
There are three types of speed
1. Accelerative speed – sprints up to 30 m
2. Pure speed- sprints up to 60 m
3. Speed endurance- sprints with a short recovery period (rest) in
between
BODY COMPOSITION – The relative ratio (amount) of fat mass to fat-free
mass in the body
SKILL – RELATED FITNESS
BALANCE – The ability to maintain centre of mass over a base of
support
1. Static Balance – a still balance like a hand stand
2. Dynamic Balance – a moving balance like a cartwheel
POWER – The product (result) of speed x strength e.g. you need
power to drive the ball in golf
AGILITY – The ability of a sports performer to quickly and precisely
(exactly) move or change direction without losing balance or time
COORDINATION - The smooth flow of movement needed to
perform a motor task efficiently (wasting as little energy as possible)
and accurately (without going wrong)
REACTION TIME – The time that it takes for a sports performer to
respond to a stimulus and initiate (start) their response.
Each sport needs different types of physical and skill-related fitness.
You need to be able to identify the types of fitness needed for
different sports. To do this, think about what the sports performers
need to do in that sport.
TRAINING PROGRAM MES AND PRINCIPLES
TRAINING PROGRAM ME – a programme of exercise designed to improve
performance.
There are four basic principles (guidelines) that a coach can follow
Frequency – How often to train per week
Intensity – How hard to train
Time – How long to train
Type – What training method (way of exercising) should be used to improve the type
of fitness needed for the sport.
There are also seven more principles of training that a coach needs to think about
SPECIFICITY – Training should be linked to the sport, activity or physical/skill-related
fitness goal
INDIVIDUAL DIFFERENCES/NEEDS – The programme should be designed to
meet individual training goals and needs e.g. a fitter person would have a harder
training programme
VARIATION – It is important to do different activities in training to the performer
doesn’t get bored
REST AND RECOVERY -A sports performer needs to rest to allow their body to
recover. During recovery the body repairs any damage caused by exercise
PROGRESSIVE OVERLOAD - In order to progress (improve), training needs to be
demanding enough to cause the body to adapt(change) to improve performance
ADAPTATION – How the body reacts to training loads by increasing its ability to
cope with those loads
REVERSIBILITY – If training stops or the intensity of training is not sufficient
(enough) to cause adaptation, training effects will be reversed.
HEART RATE
HEART RATE – The number of times the heart beats per minute (bpm)
MAXIMUM HEART RATE – also called HR max
HR max = 220 – age (years)
e.g. the maximum heart rate of a 25 year old is
HR max = 220 – age
= 220 – 25
= 195 bpm
HEART RATE TARGET ZONES
Heart rate needs to be high enough to cause adaptation and improve fitness
The target zone recommend to improve cardiorespiratory fitness is
TARGET ZONE = 60%-85% of HR max (a person’s maximum heart rate)
WORKING OUT TARGET ZONES
1. Calculate maximum heart rate (HR max) or they might give it to you
HR max = 220 – age (years)
2. Find upper training threshold = HR max X 0.85
3. Find lower training threshold = HR max X 0.60
4. Write down the lower heart rate followed by the higher heart rate to show
the target zone
e.g. 220 – 25 (age) = 195 bpm
195 x 0.85 = 165.75 = 166 bpm (upper training threshold)
195 x 0.60 = 117 bpm (lower training threshold)
Target zone = 117 bpm – 166 bpm
BORG (6-20) RATING
OF PERCEIVED
EXERTION SCALE or
the BORG (6-20) RPE
Scale
6
No exertion at all
7
Extremely light
8
9
Very light
10
11
Light
12
13
Somewhat hard
14
15
Hard
16
17
Very hard
18
19
Extremely hard
20
Maximal Exertion
The numbers on the scale
represent the different levels of
exercise intensity.
The BORG (6-20) can be used to
estimate a person’s heart rate
HR (bpm) = RPE x 10
e.g. a perform says they are
working extremely hard and
give a RPE scale rating of 19
their estimated heart rate is
HR (bpm) = RPE X 10
= 19 X 10
= 190 bpm (beats per minute)
You can also estimate a RPE
scale/Borg scale rating from a
heart rate (bpm)
e.g. a performers heart rate is
154 (bpm)
RPE scale = HR (bpm) ÷10
= 154 ÷ 10
= 15.4
=15 RPE Scale
