WJEC/Eduqas GCSE PE Personal Fitness Programme: Student Companion

Self-analysis 3 You will need to apply the principles of training (SPOV) to achieve desired results, e.g. • continuous walking for fat loss • interval training to increase speed for a 100 m sprinter. Table 3.4 Different methods of training adapted to suit individual needs Methods of training Continuous Interval Mobility Fartlek training Circuit Flexibility Walking, running, swimming, cycling, etc. Weight Dynamic stretching Interval Static stretching Plyometric Active stretching Passive stretching Proprioceptive neuromuscular facilitation (PNF) A centre in netball may require a range of components of tness to perform effectively throughout the duration of a game of netball. Therefore, a netball player may complete tness tests for all 11 components of tness (see Table 3.5) to ensure they have an accurate self-analysis. However, a long jumper in athletics may only need to focus on ve or six components. Table 3.5 The 11 components of tness Skill-related components Health-related components Agility Muscular endurance Speed Cardiovascular endurance Power Muscle strength Coordination Flexibility Balance Body composition Reaction time SPOV will be explained more on p. 51. Example I’m a 15-year-old netball player. I play centre for my local club and my aim this season is to make the hub squad. I have decided to complete the 11 fitness tests, so I can analyse my fitness and then plan my PFP to develop my weaknesses and help me to achieve my goal. Multi-stage tness test (Cardiovascular endurance) Test result 1: Level 6 Shu le 7 Gender Excellent Above average Average Below average Poor Boys L12 / S7 L11 / S2 L8 / S9 L7 / S1 L6 / S6 Girls L10 / S9 L9 / S1 L6 / S7 L5 / S1 L4 / S7 Self-analysis Cardiovascular endurance is an important component of fitness for my position in netball. As a centre in netball I need to cover a large area of the court, as well as being the link between a ack and defence. A good level of cardiovascular endurance will allow me to perform effectively for the full duration of the game. I am disappointed in my score (L6/S7) as it places me as ‘Average’ when compared to the national norms. I would like to achieve a score of ‘Above average’. This is a target area for me to improve so that I can last the full duration of the game. The student has identified the component of fitness to test. The student has written about the area she would like to improve. 29