5. Components of Fitness & Fitness Testing Flashcards
Health definition
a state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity
Fitness definition
the ability to cope with everyday life / meet the demands of the environment
What are the 6 health related components?
-flexibility
-power
-strength
-cardiovascular endurance/aerobic capacity
-muscular endurance
-speed
What are the 6 skill related components?
-agility
-coordination
-balance
-reaction time
-speed
Aerobic capacity/cardiovascular definition
the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained physical activity
VO2 max definiton
the maximum amount of oxygen that can be taken into the body and untilised per minute (ml/kg/min)
example for cardiovascular endurance
marathon runner maintaining pace over 26.2 miles
field test for CV endurance
multistage fitness test, 12 minute Cooper run
lab test for CV endurance
VO2 max test using treadmill or cycle ergometer (gas analysis)
muscular strength definiton
the maximum force a muscle can generate against a given resistance in a single maximum contraction
example of muscular endurance
during a rugby scrum, players in the forward pack, particularly in the front row (props and hookers) use their muscular strength to push against the opposing team’s pack
field test for muscular endurance
1 rep max, hand grip dynamometer
lab test for muscular strength
force plates to measure peak force during isometric contraction (IMTP)
4 types of muscular strength
-reactive
-static
-dynamic
-isokinetic
reactive strength definition
ability to rapidly change between concentric and eccentric contraction
example of reactive strength
basketball player rebounding after landing a jump to immediately do another
reactive strength index formula
jump height/flight time
dynamic strength definition
ability to exert force continuously over time
example of dynamic strength
rowing - arms pulling oars through water repeatedly
static strength definition
ability to exert force without muscle changing length (isometric contraction)
example of static strength
gymnast holding crucifix on rings
isokinetic strength definition
ability to exert force at a constant speed through a full range of motion
example of isokinetic strength
rehab settings - assessed with machines to see if muscle works maximally at every point of motion
muscular endurance definition
ability of a muscle to sustain repeated contractions or maintain a static contraction over time whilst withstanding fatigue
example of muscular endurance
a rower pulling through each stroke over a 2000m race, using upper and lower body muscles, at a constant high velocity
field test for muscular endurance
press up/sit up test for 1 minute
lab test for muscular endurance
30 second wingate test
flexibility definition
the maximum elasticity of muscles, range of motion at a joint
static flexibility definition
range of motion around a joint when the body is in a stationary position
example of static felxibilty
around hips when gymnast holds a split on the floor
dynamic flexibility definition
range of motion around a joint during movement involving muscles and soft tissues moving through their full range actively
example of dynamic flexibility
gymnast performing a split leap in the air
field test for flexibility
sit and reach test
lab test for flexibility
goniometry to measure specific joint angles
power definition
ability to exert maximum force in the shortest possible time (an explosive movement)
power formula
strength x speed
example of power
hammer throw - athlete must use lower body strength to drive turns, core power to maintain rotational speed and upper body power to release hammer with maximal force and speed
field test for power
vertical jump, standing broad jump
lab test for power
force plate analysis during jump, 6 second peak power test, 30 second wingate test
body composition definition
proportion of fat, muscle, bone and other tissues that make up an individual’s body
field tests for body composition
-skinfold callipers
-body mass index (BMI)
-waist to hip ratio
-bioelectrical impedance analysis (BIA)
lab tests for body composition
-hydrostatic weighing (underwater)
-dual energy x-ray absorptiometry (DEXA)
skinfold callipers method
measures thickness of subcutaneous fat at specific sites of body
ads for skinfold callipers
-cost effective
-portable
-quick
-reliable when done right
disads for skinfold callipers
-requires skill
-site specific
-may cause discomfort
-human error possible
body mass index method
weight (kg) / height (m2)
ads for body mass index
-simple and quick
-non-invasive
-widely used so understood
disads for body mass index
-doesn’t measure body comp.
-inaccurate for elite athletes
-limited individual accuracy
-may overlook health risks
waist to hip ratio method
waist circumference (cm) / hip circumference (cm)
ads for waist to hip ratio
-simple and quick
-non-invasive
-better than BMI for fat distribution
-cost effective
-applicable to all body types
disads for waist to hip ratio
-accuracy depends on measurement
-doesn’t measure body comp.
-varies by gender and age
bioelectrical impedance analysis method
passes low level current through body, resistance of different tissues is used to estimate body comp.
ads for bioelectrical impedance analysis
-non-invasive
-quick and simple
-portable equipment
-tracks changes over time
disads for bioelectrical impedance analysis
-accuracy varies
-less precise for athletes
-expensive
-limited insight
hydrostatic weighing method
-measure body weight on land
-measure weight underwater sat on specialised platform
-body density = mass (land) / volume (displacement)
-body fat % = (495 / body density) - 450
ads for hydrostatic weighing
-accurate
-validated standard
-comprehensive
disads for hydrostatic weighing
-time consuming
-needs specialist equipment
-uncomfortable
-not portable
dual energy x-ray absorption method
-uses low dose x-rays at 2 energy levels to measure body composition
-differentiates between bone, fat and lean tissue
ads for dual energy x-ray absorption
-high accuracy
-detailed analysis
-quick & non-invasive
-low radiation exposure
-medical use
disads for dual energy x-ray absorption
-expensive
-needs specialised facilities
-static measurement
agility definition
ability to change direction quickly and efficiently while maintaining speed, balance and control
example of agility
tennis player moving side to side at high speed to return play
field test for agility
illinois agility test, 505 agility test
lab test for agility
3D motion capture analysis
what is needed for agility (TRAP-V)
timing, reaction time, anticipation, perception and visual processing
balance definition
ability to maintain centre of mass over base of support whether stationary or moving
example of balance
static - handstand in gymnastics
dynamic - landing a vault in gymnastics
field test for balance
standing stork test
lab test for balance
force plate to analyse centre of pressure
co-ordination definition
ability to move two or more body parts simultaneously, smoothly and efficiently
example of co-ordination
a drive in golf requires various body parts of the body to create a fluid motion that results in an accurate strike
field test for co-ordination
wall toss test
lab test for co-ordination
hand-eye co-ordination tracking devices
reaction time definition
time taken from detection of a stimulus to producing a response
example of reaction time
goalkeeper diving after a free kick has been taken following detection of ball flight
field test for reaction time
ruler drop test
lab test for reaction time
batak reaction test, computerised reaction time test
speed definition
ability to move body parts as quickly as possible over a set distance
example of speed
100m sprinter from start to finish
field test for speed
5/20/30m sprint tests
speed formula
speed=distance/time
what can fitness testing do in sports?
-identify strengths and weaknesses
-design training programmes
-monitor progress by retesting
-evaluate training effectiveness
-compare against others and normative data
-set goals
-identify talent
-assess risk factors
-give info for team selection
lab test definition
assessment of an individual’s physical fitness, performance or physiological parameters in a controlled indoor environment, typically with specialised equipment
field test definition
assessment of physical fitness, performance or skills in a real-world or outdoor setting that closely simulates conditions of a sport or activity under the influence of extraneous variables
ads for lab testing
-high accuracy
-controlled environment
-detailed data
-injury prevention
-repeatability
disads for lab testing
-time intensive
-expensive
-artificial conditions
-needs specialist equipment
-needs trained researcher
ads for field testing
-practical and accessible
-cost effective
-sport specific
-large group testing
-convenient
disads for field testing
- lower accuracy
-limited control
-simplistic analysis
-influenced by effort
-risk of error
Wingate test method
- 5 min warm up
- 30 sec sprint on cycle ergometer (7.5% body weight resistance)
-Remove resistance, low intensity cooldown - calculate : peak anaerobic power (W/kg) - first 5 secs; average power (w/kg); fatigue index (%)
Fatigue index formula
(Peak power / average power) X 100
VO2 max test method
- fit with mask connected to gas system
-warm up - gradually increase intensity by speed / incline / resistance
- monitor HR, respiratory rate & O2 consumption
- measure 02 inhaled & CO2 exhaled
What physiological criteria are used to determine the attainment of VO2 max?
- plateau in VO2 despite an increased workload
- RER value above 1.10
- HR within 5-10 beats of age calculated max.
-Blood lactate level above 8 mmol/L - RPE of 20
What is the respiratory exchange ratio (RER)
Measurement to determine the mix of food fuel sources the body uses during exercise
How is RER calculated?
Ratio of volume of CO2 produced to O2 consumed
- VCO2 / VO2
What does each RER value show?
=0.7 → predominantly fats
=1.0→ predominantly carbohydrates
>1.6→ intense exercise, anaerobic respiration
Peak anaerobic power definition
Highest power generated during any 3-6 second interval of the test
Anaerobic capacity definition
Total amount of work over a 30 second effort
Anaerobic fatigue definition
% Decline (fatigue index) in power compared with max. Power output & min. power output
Maximal testing examples
Anaerobic→ 30m sprint, wingate test
Aerobic → bleep test, 12 minute cooper’s run
Disads of maximal testing
- hard to ensure max. Work
-hard to stay motivated - possible dangers of injury
Ads of maximal testing
-Reliable
- objective
Submaximal testing examples
Aerobic → Harvard step test, PWC170 test
Disads for submaximal testing
- rely on predicted data
-Less accurate
-Less objective
Ads for submaximal testing
- Motivation is not an issue
Validity definition
Whether a test measures what it says it will measure
Validity example
Sit & reach test measures flexibility but only hamstrings & lower back
Reliability definition
Whether a test is accurate & can be repeated
Reliability example
In a step test everyone does it at the same speed & height to keep same variables
Factors to take into account when testing:
- tester should be experienced - avoid errors
- standardised equipment - avoid bias
-sequencing of test
-is the performer motivated? - should be repeated - avoid human error
