fitness booklet Essay

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BTEC First Extended Certificate in Sport


Fitness Testing & Training

Name: Jason Langan


In order to complete this unit it is important to have an understanding of what is meant by ‘excellence in sport’.

Task: In a group, discuss what you understand excellence in sport to mean. In your discussion identify what a player might do during his/her sporting performance which demonstrates ‘excellence’ and make a note of this in the space below.
Be prepared to feedback to the whole class.

Excellence in sport is not just about skill in an activity, it is much more. It involves concentration and focusing on your goals and achievements. It requires dedication and continual practice and improvement. Improvements are not just in your skills but also mentally, nutritionally and in your fitness level. Being excellent in your sport is only at that moment in time there are always improvements to be made to push yourself and be the best you can be. Remember there will always be someone biting at your heels to be better than you.

A good example of excellence of sport- Tiger Woods

This golfer shows excellence in his sport, mental toughness is needed for this game you cannot get psyched by mistakes or opponents successes. This is where Tiger is great, he shows excellent focus and wins alot of tournaments. After leading 3 or 4 rounds, he will rarely lose. He focuses on his goal and goes after it, not distracted by his surroundings.

"Success is about having, excellence is about being. Success is about having money and fame, but excellence is being the best you
Can be."-Mike Ditka

Components of Fitness

Task 1 To achieve P1 & M1 you will need to complete the table below. If you include a definition that is not your own words remember to add a reference ( E.g. R. Smith, 2012)

Component of Fitness
Description/definition of Component of Fitness (P1)
Explain how a good level of the identified fitness component helps you achieve excellence in sport (M1)


The ability of a muscular unit, or combination of muscular units, to apply force.
Strength is also known as muscular strength. It is
Important for everyone, and not only clients. Strength can be defined as the ability of a specific muscle or muscle group to exert a force in a single maximal
Contraction to overcome some form of resistance. A good level of strength allows the individual to perform daily tasks involving strength without feeling fatigue or
Tiredness. Strength would help you in gealic because if you were compeating for a ball and you had to shoulder someone the person with the most strength wins.


The ability to maximize the range of motion at a given joint
Good flexibility allows you to pick up shopping bags
From the floor or to reach for something. Flexibility is defined as the ability of a specific joint, such as the knee,
To move through a full range of movement. A flexible joint has a greater range of motion, which aids the
Performance of skills. Flexibility helps you playing soccer because if you have to volly the ball you can lift your leg higher for a better strike and it helps you prevent injuries.


The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Power is strongly related to strength in conjunction with
The speed of movement. It is the ability to generate and
Use muscular strength quickly. Clients who are stronger tend to be able to produce a greater amount of power
During the action. This can be seen with a boxer who is able to produce a fast punch, which shows good strength As well as power. Power would help you with your speed and explosivness when you most need it, that would be good for football.

Muscular endurance

Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. Cycling, step machines…