Typical Unit Set at Capital School

Unit 1: Principles of Fitness & Fitness Testing

• Core concepts: components of fitness (cardiorespiratory endurance, muscular strength/endurance, flexibility, speed, agility, power), FITT principles, specificity, progressive overload, rest & recovery.
• Testing protocols: selection and administration of valid/reliable tests (e.g., Cooper run, multi-stage fitness test, Illinois agility, sit-and-reach, handgrip dynamometer).
• Data handling: recording results, interpreting norms, identifying strengths/weaknesses, setting SMART goals.
• Health & safety: pre-participation screening (PAR-Q), risk assessment, warm-up/cool-down, safe use of equipment.

Unit 2: Training for Personal Fitness

• Programme design: goal setting, periodisation basics, session planning (warm-up, main set, cool-down), progression and variation.
• Methods of training: aerobic/anaerobic conditioning, resistance/strength training, circuit and interval training, flexibility and mobility, speed and agility drills.
• Monitoring & evaluation: training logs, heart-rate/Rate of Perceived Exertion (RPE), adaptations over time, reflection and modification to improve outcomes.
• Lifestyle factors: nutrition fundamentals, hydration, sleep, stress management.

Unit 5: Practical Sport

• Performance skills: technique, tactics, decision-making, communication, positional roles, rules and officiating.
• Team/individual contexts: learners typically focus on one team sport (e.g., football, basketball) and/or one individual sport (e.g., athletics, badminton).
• Assessment practice: filmed performance, coach/teacher observation records, peer/self-analysis, match/trial scenarios.
• Professional conduct: punctuality, kit, respect, leadership in drills and small-sided games.

Additional units may be added or substituted by the department to best fit cohort needs, facilities, and timetable.

• 100% coursework / practical assignments (no final written exam).
• Evidence is collected through assignment briefs, observed practicals, video clips, training logs, data sheets, presentations, and reflective journals.
• Internal assessment by teachers, with external quality assurance/moderation by Pearson.
• Grading is typically Pass / Merit / Distinction based on assignment criteria.

Skills Developed

• Applied fitness knowledge and safe practice in sport and exercise settings.
• Programme design, session planning, monitoring and evaluation.
• Communication & teamwork (leading warm-ups, giving feedback, collaborating in drills).
• Professional behaviour: organisation, punctuality, health & safety awareness.
• Reflective practice: identifying areas for improvement and acting on feedback.

• Perfect for students who enjoy practical, applied learning and continuous assessment.
• Builds employability skills valued by coaches, clubs, leisure centres, and schools.
• Provides a strong foundation for Level 3 sport qualifications and fitness/coaching pathways.

• BTEC International Level 3 Sport (e.g., Sports Coaching & Development, Sport & Exercise Science depending on centre offer).
• Coaching awards (national governing bodies), fitness instructor courses, school sports leadership.
• A-level PE or related subjects (depending on entry requirements).
• Long-term pathways into coaching, exercise prescription, officiating, facility operations, and sports development roles.