4.2 Fitness

Question 1

Define the term Fitness:

Answer 1

the ability of an athlete to perform a range of specialised movement sequences for movement strategies

Question 2

Define the term Aerobic Capacity

Answer 2

the ability of the heart, lungs and circulatory system to supply oxygen and other nutrients to working muscles so that an athlete can exercise continuously for extended periods without tiring

Question 3

Give 3 Examples of how to test an athletes Aerobic Capacity:

Answer 3

• the multi-stage fitness test (also known as beep tests) a running test used to estimate an athlete’s aerobic capacity and predict their VO2 max (i.e. maximum amount of oxygen in litres an athlete can use per minute)
• the Astrand-Rhyming cycle ergometer test – a submaximal cycle ergometer aerobic fitness test based on the relationship between heart rate during work and percentage of maximal aerobic capacity
• Cooper’s 12 minute run – a test that requires an athlete to run as far as possible in 12 minutes and can be used to predict VO2 max
• the step test – a test designed to measure an athlete’s aerobic fitness by stepping up and down a step for three minute

Question 4

Define the term Power:

Answer 4

the ability to exert maximum force in the shortest amount of time

Question 5

Give 3 examples of how to test an athletes power:

Answer 5

• the standing long jump test – a test that measures the maximum distance an athlete can jump from a stationary position
• the vertical jump test – a test that measures the maximum height an athlete can jump from a stationary position
• the throw test – a test that measures the maximum distance an athlete can throw an implement (e.g. ball) from a stationary position.

Question 6

Define the term strength:

Answer 6

the ability of a muscle (or muscles) to exert force by contracting against a resistance

Question 7

Give 2 examples of how to test an athletes strength:

Answer 7

• the one-repetition maximum test – a test that measures the maximum weight an individual can lift for only one repetition with correct technique (e.g. a bicep curl or dead lift)
• the strength dynamometer test – a test using specialised equipment to measure muscular strength (e.g. in the back, legs and hands) in Newtons.

Question 8

Define the term speed:

Answer 8

the ability to move the entire body (or specific parts of the body) quickly

Question 9

Give an example of how to test an athletes speed:

Answer 9

• the straight line sprint test – a test that measures the time it takes for an athlete to cover a set distance of 20 or 40 metres.

Question 10

Define the term agility:

Answer 10

the ability to move the entire body from one position to another or from one direction to another, quickly and precisely

Question 11

Give 4 examples of how to test an athlete agility:

Answer 11

• the burpee test – a test that measures the maximum number of burpees a participant can complete in a set period of time
• the figure 8 agility run – a test that records the ability of an athlete to quickly run and turn in a figure 8
• the shuttle run test – a test that measures the ability of an athlete to run quickly between two lines that are 10 metres apart to pick up small blocks
• the Illinois agility test – a test that measures the ability of an athlete to run quickly in different directions and at different angles.

Question 12

Define the term muscular endurance:

Answer 12

the ability to sustain or repeat a series of muscle contractions without fatigue

Question 13

Give 3 examples of how to test muscular endurance of an athlete

Answer 13

• the push up test – a test that measures the number of push ups an athlete can perform in a set period of time
• the sit up test – a test that measures the number of sit ups an athlete can perform in a set period of time
• the pull up test – a test that measures the number of pull ups an athlete can perform in a set period of time.

Question 14

Define the term flexibility:

Answer 14

the ability of a joint to move through its full range of motion.

Question 15

Give 5 examples of how to test an athletes flexibility:

Answer 15

• The goniometer test – a test that measures the range of motion of an athlete’s joints
• The sit-and-reach test – a test that measures how far an athlete in a seated, straight legged position can reach towards their toes
• The shoulder rotation test – a test that measures an athlete’s degree of rotational spinal
• The ankle extension test – a test that measures an athlete’s degree of plantarflexion
• The Leighton flexometer test – a test that measures the angle of movement in a joint.

Question 16

What is Lactate Threshold?

Answer 16

the point at which lactic acid begin to accumulate in the muscles at a faster rate than it can be removed

Question 17

What is lactate Turning point (LTP)?

Answer 17

Point which the accumulation of H ions results in negative effects

Question 18

what are the two main negative effects from reaching the lactate turning point?

Answer 18

the lactate inhibits the muscle fibres from contracting properly and general fatigue

Question 19

Define Cardiac output:

Answer 19

Amount of blood the heart pumps through the circulatory system in a minute

Question 20

Define Stroke volume:

Answer 20

amount of blood pumped to the to the body by the left ventricle