3.2 The components of fitness, benefits for sport and how fitness is measured and improved

Question 1

Agility? what sports?

Answer 1

the ability to change direction quickly whilst in control
sports: football/rugby winger to beat opponent. Badminton plater to react to shot placement

Question 2

flexibility? what sports?

Answer 2

the range of movement possible at a joint.
sports: hurdling (lead and trail leg), dance, gymnastics (splits)

Question 3

benefits of increases flexibility

Answer 3

It reduces risk of injury, less likely to pull/strain a muscle, increase reach/stretch. stronger ligaments

Question 4

balance? what sports?

Answer 4

the ability to keep your centre of mass over the base of support. Can be both dynamic and static
sports: gymnastics and dance
static example: holding a handstand
dynamic example: cartwheel

Question 5

Cardio-vascular endurance (aerobic power)? Sports?

Answer 5

the ability of the heart and lungs to deliver oxygen to the working muscles. Strong heart –> good o2 delivery. The aerobic system uses O2 to breakdown carbs into energy.
Sports: endurance athletes- run, cycle, swim, rowers, triathletes.

Question 6

co-ordination? Sport?

Answer 6

The ability to use.2 or more body parts at the same time/ together smoothly and efficiently. Can be head, hand and foot eye.
sports: racquet sports - squash and tennis
Head eye - heading football
hand eye - catching a netball
foot eye - taking a conversion in rugby

Question 7

reaction time? sport?

Answer 7

the time taken to initiate a response to a stimulus
sport: in sprinting, be it run, swim, cycle.

Question 8

muscular endurance?
sport?

Answer 8

is the ability of a muscle to undergo repeated contractions, avoiding fatigue
sports: endurance athletes - run, swim, cycle

Question 9

What is a advantage of increased muscular endurance?

Answer 9

more slow twitch muscle fibres –> can delay onset of fatigue

Question 10

Muscular strength? sport?

Answer 10

the ability to overcome a resistance. The amount of force generated depends on size of muscle.
Can be:
Sport:
- maximal - largest force possible in a maximal contraction (weightlifter)
- dynamic - similar to muscle endurance. repeated contractions
- explosive - aka power (weight thrower e.g. hammer, javelin)
- static - the ability to hold a body part in a static position ( rugby scrum)

Question 11

speed? sport?

Answer 11

maximum rate at which an individual is able to perform a movement / cover a distance in a period of time
sport: 100m sprinter

Question 12

power (explosive, also anaerobic power)? sport?

Answer 12

strength x speed to create fast, high intensity movements
sport: most sports e.g. a smash in badminton, an uppercut in boxing, a volley in football, a weight thrower releasing hammer.

Question 13

Why do you perform business tests?

Answer 13

• to identify strengths and weaknesses in a performance, the success of a training programme.
• to monitor improvement
• to show.a starting level of fitness.
• to compare against norms of the group/national averages
• to inform training requirements
• to motivate/set goals
• to provide variety in a training programmer

Question 14

when do you test?

Answer 14

• should be done pre programme of activity to set goals/targets
• mid programme to check if on target or if training needs amending
  -post programme to see fi the training has been successful and targets met.

Question 15

Limitations of fitness testing?

Answer 15

tests are often not sport specific/too
general
* they do not replicate movements of
activity
* they do not replicate competitive
conditions required in sports
* many do not use direct measuring/submaximal – therefore inaccurate/some
need motivation/some have questionable
reliability
* they must be carried out with the correct
procedures to increase validity

Question 16

test for agility? good and bad for who?

Answer 16

Illinois agility test:
- measuring tape, stopwatch, 8 cones.
- timed in seconds.
good - badminton players
not so - golfers

Question 17

test for balance? good and bad for who?

Answer 17

Stalk stand test:
- stopwatch
- it is timed in seconds
good - gymnasts
not so - sprinters

Question 18

test for cardio-vascular? good and bad for who?

Answer 18

Muti-stage fitness test (bleep test):
- measuring tape (20+), CD player, CD with test on it, recording sheet.
- it is measure in level of beeps - measures VO2 max
Good: footballer, 5000m runner
BAd: archer

Question 19

test for co-ordination? good and bad for who?

Answer 19

wall toss test:
- tennis ball, measuring tape, flat wall, stopwatch.
- count no. of throw/catch
Good: cricketers, especially fielders.
Not so: long distance runner - 10K

Question 20

test for flex? good and bad for who?

Answer 20

sit and reach
- sit and reach box, slider/ruler.
- measured in cm.
good - gymnast
not so - weight lifter

Question 21

test for muscular endurance? good and bad for who?

Answer 21

sit up (abdominal curl) bleep test:
- mac, CD player, CD with test on it.
- measured in levels and numbers of sit ups
good - footballers (goalies esp)
not so - power/weight throwers.

Question 22

test for power/explosive strength? good and bad for who?

Answer 22

vertical/sergeant jump test
- wall, measure - (tape/ruler), chalk.
- measured in cm
good: Basketballers
not so: rowers

Question 23

test for reaction time? good and bad for who?

Answer 23

Ruler drop test
- ruler, helper
- measured/recorded in cm
good - slip fielders in cricket
not so - weight lifters

Question 24

test for maximal strength? good and bad for who?

Answer 24

1 rep max
- free weights or resistance machines, helper
- measured 0 take weight lifted and divide by body weight. - gives a number
good: weight/power lifter
not so: long distance swimmer

Question 25

test for speed? good and bad for who?

Answer 25

30m sprint test:
- 2 cones, tape measure, stopwatch
- timed in secs
good - sprinters
not so - equestrian/horse riding

Question 26

test for strength? good and bad for who?

Answer 26

handgrip dynameter
- dynameter.
- measured in kg
good: rugby player
not so: footballers