Btec Sport and Leadership
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Identify 3 types of training to develop
muscular endurance, strength & power.

Give examples of how to include these in a
training program

Explain the advantages & disadvantages of
each method.
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In the gym with England Rugby
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SLTV: England Hit The Gym
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What does this type of training help to
improve??

A weight not attached to
a device or machine

E.g. barbells/dumb-bells
for constant-resistance
exercises
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This means the amount
of resistance for a
muscle/muscle group is
the same throughout the
reps.

Each time an athlete
completes a lifting movement
they are working against
resistance.

‘One Repetition Maximum’ or
‘1RM’ is the maximum weight
a person can lift in a single ‘rep’
of an exercise.

Spotters are essential for
safety- working with someone
who can watch & help with
safety.
Order of exercises can
affect progress
 Core exercises- work
major muscle groups &
should be done 1st and
help stabilise the
spine/pelvis.
 Assistance exercisesexercise smaller muscles
and are sport specific
should be 2nd.
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Examples you need to know!
Which is which?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Bicep curls
Tricep extensions
Upright rows
Squats
Bent over rows
Seated overhead presses
Lateral raises
Front raises
Bench press
Deadlift
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Examples you need to know!
Which is which?
1.
2.
3.
4.
5.
2
6.
3
7.
8.
1
9.
10.
Bicep curls
Tricep extensions
Upright rows
Squats
Bent over rows
Seated overhead presses
Lateral raises
10
Front raises
Bench press
Deadlift
5
4
9
7
6
8
Max
Strength
Muscular
Endurance
Elastic
Strength
Which sports
athletes can you
think of that
would use each
different aim?
• Low Reps and High Loads
• 90% 1RM 1-6 reps
• Single movement against high resistance.
• High Reps and Low Loads
• 50-60% 1RM up to 20 reps
• Repetitive movements of a muscle or muscle group
• Medium Reps and Loads
• 75% 1RM for 12 reps
• Movements in very close succession
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Warm up: _______________ your joints to avoid injury
Body alignment: standing- feet shoulder width apart, knees
slightly bent, ________ __ _________________movement
Breathing technique: do not hold breath as it _________
blood pressure and chance of a heart attack, breathe
_____as weight lifted
Intensity: not too heavy- should be able to lift at least 6
times. Too heavy can damage skeletal & joint structures- use
__________ to judge
Number of sets: ________ reps, progressive overloadincrease reps or increase weights and _______ reps
Number of exercises: 1-2 _____ of ___ exercises, trying to
cover all major muscle groups
Order of exercises: focus on core exercises before
assistance exercises, _______________ upper/lower body
and push/pull exercises
After training: perform _______ ______and developmental
stretching (hold 15-20 seconds) to help _______ ________,
prevent cramps and increase joint range of movement.
Missing words:
Reduce soreness
Sets
Alternate
8-12
Slow & controlled
Increases
%1RM
Prepares
Out
Lower
Cool down
6
Extension:
You know what free weights
are… so what are fixedresistance machines? How
could they be used instead of
free weights? Are they better?
Why/why not?
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Prepares
Warm up: _______________ your joints to avoid injury
Body alignment: standing- feet shoulder width apart, knees
Slow__
& controlled
slightly bent, ________
_________________movement
Breathing technique: do not hold breath as it _________
increases
blood pressure and chance of a heart attack, breathe
out
_____as
weight lifted
Intensity: not too heavy- should be able to lift at least 6
times. Too heavy can damage skeletal & joint structures- use
%1RM to judge
__________
Number of sets: ________
reps, progressive overload8-12
increase reps or increase weights and _______
lower reps
sets of ___
6 exercises, trying to
Number of exercises: 1-2 _____
cover all major muscle groups
Order of exercises: focus on core exercises before
assistance exercises, _______________
upper/lower body
alternate
and push/pull exercises
cool down
After training: perform _______ ______and developmental
reduce soreness
stretching (hold 15-20 seconds) to help _______
________,
prevent cramps and increase joint range of movement.
Missing words:
Reduce soreness
Sets
Alternate
8-12
Slow & controlled
Increases
%1RM
Prepares
Out
Lower
Cool down
6
Extension:
You know what free weights
are… so what are fixedresistance machines? How
could they be used instead of
free weights? Are they better?
Why/why not?
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + good for both strength & endurance
• - Needs careful organisation to ensure
correct & safe technique
• - May need a gym for specialist
equipment
• - Equipment can be expensive
• - May need a spotter

Bootcamp circuit training

What do you need to consider before
planning a circuit training session?
 E.g. warm up…

Considerations:
 Training goals
 How many stations?
 How long will individuals
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
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work for?
How will you decide the
intensity? E.g. RPE scale…
Rest period OR rest
station?
How many circuits per
session? Total work out
time?
Order of exercises

To avoid muscle fatiguemake sure you do not work
the same muscle group one
after the other.

E.g. you would not have a
press up and a tricep
extension next to each other
in the circuit… but you could
have press ups then sit ups
then steps etc.

To improve a component of
fitness it is necessary to
‘Progressively Overload’ –
To work harder than your
body is used to working
normally.

How could progressive
overload be achieved?
Reduce time to complete exercise
Reduce resting time
Increase exercise resistance
Increase repetitions
Increase number of stations
Increase number of circuits done
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + good for both strength & endurance
& power
 + can be varied to keep motivation
high
 + you can use household items so you
can complete without specialist
equipment! E.g. tins of soup!
• - needs careful organisation to include
setting up and taking down the circuit.
• - need time to demonstrate correct &
safe technique of each exercise

Introduction to Plyometrics:
Beginners Guide

What is unique about these
types of exercises?
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Require a maximal force as
muscle lengthens (eccentric)
before an immediate maximal
force as a muscle shortens
(concentric).
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Plyometrics are designed
to improve strength and
explosive power.

This is a training method
used by those who wish to
jump higher, run faster,
throw further or hit harder
– such as sprinters and
hurdlers, netball,
volleyball and basketball
players.

Plyometric drills are performed at sub-maximal levels in
a warm up e.g. skipping, arm swings & jogging drills.
Walking & jogging should be done to cool down after.

Exercises need to be performed carefully and
consideration of performers experience is needed so the
right intensity level is used.
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Be careful though – they can cause muscle soreness!
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Basic equipment needed:
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Boxes
Benches
Hurdles
Cones
Medicine balls
Exercise examples:
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Standing jumps
Incline press ups
Jumping
Bounding
Skipping
Hopping
Medicine ball exercises for core
strength.
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + little cost involved and no need for
specialist equipment
• - need to be experienced to perform
the correct & safe technique of each
exercise
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Complete worksheets on this section.
You have completed all sections for the exam! Give
these Revision resources a go!
Training Methods sort cards
Training Methods & Training Principles
WIPEOUT!
 Questions Game: Full module revision game!
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Practice Exam: Weds 20th / Thursday 4th