Bolton College Sport, Fitness & Wellbeing Bridging Materials by Bolton College

Bolton College Sport, fitness & wellbeing Bridging Resources

Part of the University of Bolton Group

Professional Expectations • • • • • • • •

Attendance Punctual / be on time Respectful – language, behaviour and attitude Engage in every lesson 100% effort in classes and assignments / coursework Be prepared for learning – bring paper and a pen to every class Wear the appropriate clothing / uniform Wear ID badge

What would you expect from your tutors and the department at Bolton College?

Tutors

“

Department

Professionalism is knowing how to do it, when to do it, and doing it. Frank Tyger

”

Sport, fitness & wellbeing OVERVIEW We are looking forward to welcoming you to Bolton College in the new academic year. In this booklet you will find activities, key readings and things to look forward to next year. We appreciate this has been a year of distractions and turbulence, but one thing we can assure you of is that with us, your chosen curriculum will be jam-packed with employer engagement, trips and visits, and sports and fitness. Even better, if you complete your year successfully youâ&#x20AC;&#x2122;ll have the opportunity of a trip to Club la Santa, Lanzarote. Use this booklet to help you prepare, we look forward to meeting you in September. Kind regards, Mike Bruns Curriculum Leader, Sport and Public Services

Anatomy & Physiology Within this unit we will take an in-depth look at the body. This will include the structure and the function. Once you have built up your founding knowledge, we will apply this to sport and physical activity. This module is one of the biggest units on the course, assessed through an exam which, like your assignments, will be graded pass, merit or distinction. The tasks below are designed to give you the first layer of knowledge as we work to gain an understanding of the skeletal and muscular system â&#x20AC;&#x201C; this may be familiar if you have studied BTEC Sport or GCSE PE at school. Try and test yourself without the help of Google!

Structure of skeletal system Identify and label the 20 major bones of the skeletal system correctly (Location and spelling)

Structure of skeletal system Identify the location of the 20 major bones of the skeletal system correctly (Location and grammar) Bone 1. Calcaneus 2. Carpals 3. Clavicle 4. Cranium 5. Fibula 6. Femur 7. Humerus 8. Metacarpals 9. Metatarsals 10. Patella 11. Pelvis 12. Phalanges 13. Radius 14. Ribs 15. Scapulae 16. Sternum 17. Tarsals 18. Tibia 19. Ulna 20. Vertebrae

Location (description)

Structure of muscular system Identify & label the 20 major muscles of the muscular system correctly (Location and spelling)

Structure of muscular system Identify the location of the 20 major muscles of the muscular system correctly (Spelling and grammar) Muscle 1. Soleus 2. Gastrocnemius 3. Hamstrings 4. Quadriceps 5. Tibialis anterior 6. Iliopsoas 7. Gluteus maximus 8. Gluteus medius 9. Erector spinae 10. Internal obliques 11. External obliques 12. Rectus abdominus 13. Latissimus dorsi 14. Pectoralis major 15. Pectoralis minor 16. Deltoids 17. Triceps 18. Biceps 19. Trapezius 20. Wrist flexors / exten-sors

Location (description)

Fitness Training and Programming To work in the health and fitness industry, staff need to know how to assess clients and then be able to plan appropriate training programmes to take into account individual needs. In this unit, you will explore the process required for screening clients and assessing their lifestyle and nutritional intake. How to interpret this information will then be examined. From this information you will explore how to make judgements on a specific individualâ&#x20AC;&#x2122;s current lifestyle and then suggest modifications to help improve the individualâ&#x20AC;&#x2122;s fitness, health and overall wellbeing. Lifestyle Regular exercise is extremely important to maintaining all aspects of health. Identify three positive effects that regular exercise can have on physical and psychological health and wellbeing. Physical 1.

........................................................................................................................................

Psychological 1.

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Nutrition What are the three main food / nutrient groups? 1.

.................................................................................................

What is a balanced diet? ………...% Carbohydrates. ………...% Fats. ………...% Protein. What is the recommended calorie intake (M/F)? Male = ………………………. Female = ………………………. How much fluid does the body require every day? ......................................................................................................

Training programmes Draw an arrow to match up the training methods to the correct component of fitness. Aerobic

Pyramid Training

Muscular Strength

Circuit Training

Muscular Endurance

Interval Training

Flexibility

Power

Plyometric Training Developmental Stretching

APPLICATION OF FITNESS TESTING Press-up (One Minute) Endurance Test The press-up is a good indicator of upper body muscular endurance. Test procedure • The subject assumes the normal press-up position, with their body straight and their weight distributed between hands and feet (men) or hands and knees (women). Palms should be flat on the floor and shoulder-width apart. • The subject then slowly flexes their elbows until their chest touches the floor (the down position), then extends their arms and returns to the start of the exercise (the up position) • Subjects should keep a straight body at all times and must fully extend their arms during each movement • The number of press-ups completed in ONE minute is then recorded. Press-up (One Minute) Endurance Test Normative Data

Curl-up (One Minute) Endurance Test The curl-up determines the endurance capacity of the abdominal muscle group. Test procedure • The subject has ONE minute to perform as many bent knee curl-ups as possible with their hands behind the neck, and their feet held in place by an assistant • From a flat starting position the subject raises their upper body up until their elbows touch the thighs • When returning to the starting position, no part of the upper body should come into contact with the floor • The number of correct repetitions performed in ONE minute is then recorded Curl-up (One Minute) Endurance Test Normative Data

Isometric Wall Squat Endurance Test The isometric wall squat endurance test determines lower body muscular endurance. Test procedure • Maximum time a performer can remain in a wall squat with their back flat against a wall and their knees at a 90o angle • The timing starts when one foot is lifted off the ground and is stopped when the subject cannot maintain the position and the foot is returned to the ground • After a period of rest, the other leg is tested. Wall Squat Test Normative Data

Isometric Dumbell Hold Endurance Test - Use Tins Instead Of Dumbells! Maximum time a performer can hold a pair of dumbells out sideways and parallel to the ground with a slight bend in the elbows.

SPORT LEADERSHIP More and more individuals take up the challenge of a coaching or leadership role each year, with many volunteering in the sector. This unit aims to develop your confidence in a variety of different roles when leading sport. These roles range from Coach, to Official, to Captain or Personal Trainer. You will be guided through the requirements of effective leadership and this will develop your knowledge and understanding of the leaderâ&#x20AC;&#x2122;s role, the key skills, qualities and characteristics.

Gareth Southgate England Manager

Jillian Michaels Personal Trainer

Howard Webb Ex-Professional Referee

Jonny Wilkinson Ex-England Captain

Steph Houghton England Captain

Michael Jordan Ex-Professional Basketball Player

On the previous page, there are some examples of good leaders in the world of sport, health and fitness. Choose your favourite two and list key skills, qualities and characteristics that make them a good leader in their respective sport or area of health and fitness. Leader 1: …………………………………………………………...

Leader 2: …………………………………………………………...

PRACTICAL SPORT PERFORMANCE Clearly understanding the rules/laws, technical requirements, and reflection processes will help maximise performance no matter what level the individual performs at. This unit gives you the opportunity to improve your own knowledge and practical ability in a selection of individual and team sports. You will develop your own practical performance in selected sports, focusing on the application of skills, techniques and tactics and reflecting on your performance. Try to think of a sport or physical activity that starts with each letter of the alphabet. You will have to think outside the box for some of the letters!

Pick your favourite team and individual sport and list as many different skills and techniques associated with the chosen sport. Also, identify a tactic, giving advantages and disadvantages. Team sport: …………………………………………………………...

Individual sport: …………………………………………………………...

PROFESSIONAL DEVELOPMENT IN THE SPORT INDUSTRY Why do you want to study sport at College? If the answer is not to work in the sport and leisure industry, youâ&#x20AC;&#x2122;re in the wrong place. You will need to take a deeper look into the possible career that you will embark upon within this unit and gain a greater understanding of what you will need to get there, as well as what you are likely to be doing when you do get there. This will give you greater control over your own future and allow you to further develop yourself with the knowledge you gain. Can you create a list under each of the following headings? You may need to figure out the difference between the headings firstâ&#x20AC;Ś

ITâ&#x20AC;&#x2122;S ok to big yourself up!

SPORT EVENT ORGANISATION This unit focuses on the primary goal - you and your group planning and delivering an event which will be used for evaluation. To do this we need to plan everything to the last detail. So, letâ&#x20AC;&#x2122;s see what you already know about existing sporting events and the types of things that you need to consider. No detail is too small to be included! Create a mind map for all the things you need to consider when planning a local sporting event:

Local Tournament

Create a mind map of all things to consider when planning a worldwide sporting event, such as the Olympic Games.

Olympic Games

Look at the two types of events â&#x20AC;&#x201C; what are the distinct differences in planning?

Year 2 Taster Units • Skill Acquisition in Sport • Investigating Business in Sport & the Active Leisure Industry • Development & Provision of Sport & Physical Activity • Work Experience in Active Leisure • Sports Injury Management • Coaching for Performance • Research Methods in Sport • Higher Sports Leaders Award or YMCA Level 2 Personal Trainer (Optional Qualifications) Trips • Anderton Centre - Rivington • Greenbank Sports Academy - Liverpool – Power Chair Sports Enrichment • Connecting Classrooms - two-week event coaching young children from numerous different primary schools • Lunchtime Club at Pikes Lane Primary School Tasks 1. Can you name the different skills a Sports Coach needs? 2. Can you name the different roles a teacher has? 3. How many wheelchair, power or non-power sports can you think of? 4. What needs to be considered before planning a sports activity?

Across 3. Someone who is in charge of making decisions within a game. 4. The tendency for a group to stick together. 5. Verbal and non-verbal. 8. Where a group member does not put 100% effort in. 9. A leader would need this to understand technique or rules/laws? 10. Need to know each individual. 11. Can affect team cohesion. 12. Short, medium and long term. 13. Theory linked with social loafing. Down 1. High levels of enthusiasm. 2. Open to dealing with problems and issues. 6. Set up prior to arrival of participants. 7. Identifies strengths and areas for improvement after a performance.

Goal Setting Task 1 Make a list in the box below of all the goals you have set yourself at the moment:

Task 2 Number the goals from Task 1 and then categorize the goals into short, medium and long-term goals:

Task 3 Pick out 2x short, 2x medium and 2x long-term goals, 1 personal and 1 vocational, that are most important to you, then write them in the box below:

Task 4 Describe what the following letters stand for and apply them to goals you have set:

S M A R T

Activities / Enrichment At Bolton College the Sports & Public Services department offer a variety of different enrichment activities. These are a great way to make new friends, socialise with people from other departments and try new challenges. Each activity is overlooked by qualified and experienced coaches, used to delivering high-quality sessions. Each session is fun, enjoyable and competitive, allowing you to showcase your skills. We also have a variety of sports teams that play in the AOC Leagues. This gives you the opportunity to represent the College and travel to different venues across the country. All enrichment activities are free of charge and run every morning, between 7.30am8.30am, or in the afternoon between 12pm-5.30pm. If you have any questions or queries, please email fitness.suite@boltoncc.ac.uk We can also provide you with a comprehensive guide to our enrichment programme, detailing all the sports and activities you can get involved in.

facilities at Bolton College • Multi-use Sports Hall with plans to install a new floor • Gym Suite fitted with brand new equipment • LRCs / Library on different floors • Accessible laptops • Dance Studio • Canteen • Shop selling snacks and essentials Trips • Ice skating at Blackburn Arena • Chill Factore • Bolton University Sports Science Labs • Velodrome • Alton Towers / Blackpool Pleasure Beach

Some background reading and listening… TEDx Sports Talks • Unexpected - www.youtube.com/watch?v=DX8ZeA7ahDg • Athletes and Mental Health - www.youtube.com/watch?v=Sdk7pLpbIls • Are athletes really getting faster, better stronger? www.youtube.com/watch?v=kf9sqi7VaMI • The brain changing benefits of exercise www.youtube.com/watch?v=BHY0FxzoKZE • The power of sport and science www.youtube.com/watch?v=YFeE-w0wopA Careers in Sport • www.thebalancecareers.com/thankful-in-sports-business-3113479 Anatomy and Physiology (Starts Sept) • www.sportstherapyuk.com/about-sports-massage/anatomyphysiology • www.youtube.com/watch?v=YPVnlPeZKT0

Fitness Training and Programming (Starts Sep) • www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art 20044792 • www.youtube.com/watch?v=R6gZoAzAhCg • www.youtube.com/watch?v=4L93bZW4uEA Fitness Testing for Sport (Starts Feb) • www.topendsports.com/testing/sportspecific.htm • www.youtube.com/watch?v=SeJNYhfBUyc Practical Sports Performance (Starts March) • www.sportperformanceanalysis.com/article/what-is-a-performance-analyst-in-sport • www.youtube.com/watch?v=48dLxsOPXlQ • www.youtube.com/watch?v=YKoPB_V-WBs Sport Leadership (Starts Sep) • www.blog.pitchero.com/what-is-good-leadership-in-sports • www.youtube.com/watch?v=6QKY1sXP0rg • www.youtube.com/watch?v=8NUHo5gSE90 Sport Event Organisation (Starts Sep) • www.ticketsource.co.uk/blog/how-to-plan-a-sport-event • www.youtube.com/watch?v=1gP_iaQwAkg Professional Development in Sport (Starts Feb) • www.society-of-sports-therapists.org/cpd/what-is-cpd/ • www.youtube.com/watch?v=_Ha594R_zNw

Preparation Tasks Equipment needed: • Pad / paper • Pen • A4 divider • Bag You wouldn’t go to football training without football boots!

You wouldn’t go swimming without a swimming costume!

You wouldn’t go on holiday without a suitcase!

So why would you go to College without a pen and paper?

SPORTS CONTACTS graham.roberts@boltoncc.ac.uk (Sports Coordinator) sam.ashley@boltoncc.ac.uk tom.ruck@boltoncc.ac.uk katie.taylor@boltoncc.ac.uk

SPORTS ENRICHMENT sam.santley@boltoncc.ac.uk daniel.lloyd@boltoncc.ac.uk

CURRICULUM LEADER mike.bruns@boltoncc.ac.uk 01204 482 626