Explain why a beginner's strength often rises quickly in the first few weeks of training.

Early gains come mainly from neural adaptation, as the nervous system recruits more motor units and co-ordinates them better. Muscle growth, called hypertrophy, contributes more later.

Compare strength training for a shot putter and a marathon runner.

A shot putter needs maximal and explosive strength, so trains with heavy loads and few repetitions. A marathon runner uses light, high-repetition work to build endurance without adding bulk.

A 60 kg climber and a 90 kg rower can both squat 120 kg. Compare their relative strength.

The climber lifts 2.0 times body mass and the rower 1.3 times, so the climber has greater relative strength. The working is 120 ÷ 60 = 2.0 and 120 ÷ 90 = 1.33.

CCEA A-Level Sports Science and the Active Leisure Industry 7210

Components of Fitness

Topic overview Aerobic, anaerobic and specific endurance General strength, specific strength and muscular endurance Speed, power and reaction time Flexibility and body composition Balance, agility and co-ordination

Training Methods

Topic overview Principles of training: SPORT and FITT Goal setting and SMARTER targets for training Periodisation and training cycles The ATP-PC, lactic acid and aerobic energy systems Continuous, fartlek, interval and speed training Circuit, resistance, SAQ, core stability and stretching

Fitness Testing

Topic overview Purpose, protocol, validity and reliability of tests Choosing tests: maximal, sub-maximal and technology Tests of aerobic endurance Tests of strength, muscular endurance and power Speed, agility, flexibility, balance, co-ordination and reaction tests Supervising, recording and evaluating test results

Fitness Programmes and Exercise Sessions

Topic overview Assessing a client and designing a programme Heart rate training zones and the Karvonen method Resistance loads, work to recovery ratios and the Borg scale Planning and leading circuits, exercise to music and spinning Instructing, motivating and observing participants Evaluating a session or programme

Safety and Risk Assessment in Training

Topic overview Safe practice during fitness tests and training Training equipment, clothing and risk assessment First aid, medical emergencies and concussion Common sports injuries and their treatment

The Active Leisure Industry

Topic overview Leisure, leisure time and the leisure industry The five subsectors of active leisure Public funding of active leisure Commercial funding of active leisure

Lifestyle and Health

Topic overview Health, fitness and health-related exercise Benefits of an active lifestyle Legal and illegal substances Weight, age and the effects of ageing Preventing hypokinetic disease Stress, work-life balance and life coaches Lifestyle analysis and research methods

Nutrition for Health and Exercise

Topic overview Nutrients, their sources and functions A balanced diet and hydration Energy balance, BMI and body composition Diet, health and food handling Nutrition strategies for weight change and different sports

Enhancing Fitness

Topic overview Improving aerobic and anaerobic endurance Improving muscular endurance, strength and power Improving speed, agility and reaction time Improving flexibility and body composition Improving balance, co-ordination and skill fitness

Safety in the Active Leisure Industry

Topic overview Technique, progression, rest and recovery PAR-Q, warm-up, cool-down and contraindicated exercises Equipment, lifting, clothing, footwear and facilities Rules, regulations and risk assessment in leisure settings

Barriers to Participation

Topic overview Cost, time, location, disability and ability as barriers Gender, ethnicity, age and family as barriers Stereotyping and equal opportunity Reducing barriers and widening participation

Health of the Nation

Topic overview Lifestyle factors and life expectancy The impact of lifestyle disease on society Exercise referral, 5 A Day, smoking bans and healthy schools Alcohol, weight management and current initiatives Comparing health across European countries

Components of the Leisure Industry

Topic overview Sport and recreation Entertainment, the arts and heritage Hospitality and tourism Sectors, growth and employment in the leisure industry

Planning an Active Leisure Event

Topic overview Choosing an active leisure event Event roles and responsibilities Aims, SMARTER targets and customers Marketing an event Event finance and physical resources Target setting, timescales and organisation Risk assessment and contingency planning

Teamwork and Running an Event

Topic overview Fulfilling team roles and solving problems Communication, meetings and minutes Team building and team interaction Carrying out tasks on the day of an event

Evaluating an Active Leisure Event

Topic overview Gathering feedback on an event Judging an event against its aims and targets Evaluating individual and team performance Self-evaluation and recommendations

The Respiratory System

Topic overview Structure of the airways and lungs Mechanics of inspiration and expiration Lung volumes and capacities Gaseous exchange at the alveoli and muscles Altitude training for endurance athletes

The Cardiovascular System

Topic overview Haemoglobin, myoglobin and oxygen transport Blood gases, lactic acid and pH in exercise Structure of the heart and its conduction system Blood vessels, blood pressure and vascular control Stroke volume, cardiac output and the trained heart The cardiac cycle and control of heart rate

The Skeletal System

Topic overview Structure and functions of the skeleton Synovial joint structure and types Flexion, extension, abduction and adduction Joint actions of the ankle, forearm and shoulder girdle

The Muscular System

Topic overview Muscle tissue and muscle roles Major muscles used in sporting movements Muscle fibre types and sporting activity Motor units, summation and the all-or-none law Concentric, eccentric and isometric contraction

Effects of Exercise on Body Systems

Topic overview Short-term cardiovascular responses to exercise Long-term cardiovascular adaptations to training Respiratory responses and adaptations Skeletal and muscular responses and adaptations

Ethics in Sports Performance

Topic overview Legal and illegal drugs in sport Implications of drug taking for athletes and sport Technology in sports clothing and equipment Anti-doping strategies of governing bodies

Skill Acquisition

Topic overview Skill, ability and learning Cognitive, perceptual, motor and psychomotor skills Open, closed, self-paced and externally paced skills Discrete, serial, continuous, gross and fine skills

Learning and Performance

Topic overview Fitts and Posner's stages of learning Intrinsic and extrinsic motivation Transfer of learning Command, reciprocal, discovery and problem-solving teaching styles Learning plateaus and performance curves

Enhancing Fitness

Improving muscular endurance, strength and power

3 things to know
AS 2

Overview

Muscular endurance methods and adaptations, early strength gains, strength for different athletes, relative strength and power calculations, plyometrics, Olympic lifts and contrast training.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Key term

Which training methods improve muscular endurance?

Key term

How can muscular endurance be improved without a gym?

Key term

What adaptations does muscular endurance training produce in the muscles?

Questions from this subtopic

Each one with the model answer underneath.

1
Which training methods improve muscular endurance?
Model answer
Circuit training, bodyweight exercises and light weights lifted for many repetitions all develop muscular endurance. Short rests keep the muscles working while fatigued, which builds their tolerance.
2
How can muscular endurance be improved without a gym?
Model answer
Bodyweight circuits of squats, lunges, press-ups and planks work the main muscle groups. Progress comes from more repetitions, longer holds or shorter rests.
3
What adaptations does muscular endurance training produce in the muscles?
Model answer
More capillaries and mitochondria develop around the slow-twitch fibres, improving oxygen supply. The muscles also tolerate lactate better, so fatigue is delayed.
4
Explain why a beginner's strength often rises quickly in the first few weeks of training.
Model answer
Early gains come mainly from neural adaptation, as the nervous system recruits more motor units and co-ordinates them better. Muscle growth, called hypertrophy, contributes more later.
5
Compare strength training for a shot putter and a marathon runner.
Model answer
A shot putter needs maximal and explosive strength, so trains with heavy loads and few repetitions. A marathon runner uses light, high-repetition work to build endurance without adding bulk.
6
A 60 kg climber and a 90 kg rower can both squat 120 kg. Compare their relative strength.
Model answer
The climber lifts 2.0 times body mass and the rower 1.3 times, so the climber has greater relative strength. The working is 120 ÷ 60 = 2.0 and 120 ÷ 90 = 1.33.

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Components of Fitness

Training Methods

Fitness Testing

Fitness Programmes and Exercise Sessions

Cram a whole paper in one sitting

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The change is called cardiac .

hypertrophyfailureoutput

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Rapid timed gap-fills on the terms and numbers you need to recall without thinking.

AThe target heart rate is about 168 bpm.

BMaximum heart rate is 220 − 18 = 202 bpm.

CThe working is 0.75 × (202 − 65) + 65 = 167.75 bpm.

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