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Physical Education > 5. Components of Fitness & Fitness Testing > Flashcards

5. Components of Fitness & Fitness Testing Flashcards

1
Q

Health definition

A

a state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity

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2
Q

Fitness definition

A

the ability to cope with everyday life / meet the demands of the environment

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3
Q

What are the 6 health related components?

A

-flexibility
-power
-strength
-cardiovascular endurance/aerobic capacity
-muscular endurance
-speed

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4
Q

What are the 6 skill related components?

A

-agility
-coordination
-balance
-reaction time
-speed

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5
Q

Aerobic capacity/cardiovascular definition

A

the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained physical activity

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6
Q

VO2 max definiton

A

the maximum amount of oxygen that can be taken into the body and untilised per minute (ml/kg/min)

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7
Q

example for cardiovascular endurance

A

marathon runner maintaining pace over 26.2 miles

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8
Q

field test for CV endurance

A

multistage fitness test, 12 minute Cooper run

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9
Q

lab test for CV endurance

A

VO2 max test using treadmill or cycle ergometer (gas analysis)

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10
Q

muscular strength definiton

A

the maximum force a muscle can generate against a given resistance in a single maximum contraction

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11
Q

example of muscular endurance

A

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

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12
Q

field test for muscular endurance

A

1 rep max, hand grip dynamometer

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13
Q

lab test for muscular strength

A

force plates to measure peak force during isometric contraction (IMTP)

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14
Q

4 types of muscular strength

A

-reactive
-static
-dynamic
-isokinetic

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15
Q

reactive strength definition

A

ability to rapidly change between concentric and eccentric contraction

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16
Q

example of reactive strength

A

basketball player rebounding after landing a jump to immediately do another

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17
Q

reactive strength index formula

A

jump height/flight time

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18
Q

dynamic strength definition

A

ability to exert force continuously over time

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19
Q

example of dynamic strength

A

rowing - arms pulling oars through water repeatedly

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20
Q

static strength definition

A

ability to exert force without muscle changing length (isometric contraction)

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21
Q

example of static strength

A

gymnast holding crucifix on rings

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22
Q

isokinetic strength definition

A

ability to exert force at a constant speed through a full range of motion

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23
Q

example of isokinetic strength

A

rehab settings - assessed with machines to see if muscle works maximally at every point of motion

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24
Q

muscular endurance definition

A

ability of a muscle to sustain repeated contractions or maintain a static contraction over time whilst withstanding fatigue

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25
Q

example of muscular endurance

A

a rower pulling through each stroke over a 2000m race, using upper and lower body muscles, at a constant high velocity

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26
Q

field test for muscular endurance

A

press up/sit up test for 1 minute

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27
Q

lab test for muscular endurance

A

30 second wingate test

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28
Q

flexibility definition

A

the maximum elasticity of muscles, range of motion at a joint

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29
Q

static flexibility definition

A

range of motion around a joint when the body is in a stationary position

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30
Q

example of static felxibilty

A

around hips when gymnast holds a split on the floor

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31
Q

dynamic flexibility definition

A

range of motion around a joint during movement involving muscles and soft tissues moving through their full range actively

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32
Q

example of dynamic flexibility

A

gymnast performing a split leap in the air

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33
Q

field test for flexibility

A

sit and reach test

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34
Q

lab test for flexibility

A

goniometry to measure specific joint angles

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35
Q

power definition

A

ability to exert maximum force in the shortest possible time (an explosive movement)

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36
Q

power formula

A

strength x speed

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37
Q

example of power

A

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

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38
Q

field test for power

A

vertical jump, standing broad jump

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39
Q

lab test for power

A

force plate analysis during jump, 6 second peak power test, 30 second wingate test

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40
Q

body composition definition

A

proportion of fat, muscle, bone and other tissues that make up an individual’s body

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41
Q

field tests for body composition

A

-skinfold callipers
-body mass index (BMI)
-waist to hip ratio
-bioelectrical impedance analysis (BIA)

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42
Q

lab tests for body composition

A

-hydrostatic weighing (underwater)
-dual energy x-ray absorptiometry (DEXA)

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43
Q

skinfold callipers method

A

measures thickness of subcutaneous fat at specific sites of body

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44
Q

ads for skinfold callipers

A

-cost effective
-portable
-quick
-reliable when done right

45
Q

disads for skinfold callipers

A

-requires skill
-site specific
-may cause discomfort
-human error possible

46
Q

body mass index method

A

weight (kg) / height (m2)

47
Q

ads for body mass index

A

-simple and quick
-non-invasive
-widely used so understood

48
Q

disads for body mass index

A

-doesn’t measure body comp.
-inaccurate for elite athletes
-limited individual accuracy
-may overlook health risks

49
Q

waist to hip ratio method

A

waist circumference (cm) / hip circumference (cm)

50
Q

ads for waist to hip ratio

A

-simple and quick
-non-invasive
-better than BMI for fat distribution
-cost effective
-applicable to all body types

51
Q

disads for waist to hip ratio

A

-accuracy depends on measurement
-doesn’t measure body comp.
-varies by gender and age

52
Q

bioelectrical impedance analysis method

A

passes low level current through body, resistance of different tissues is used to estimate body comp.

53
Q

ads for bioelectrical impedance analysis

A

-non-invasive
-quick and simple
-portable equipment
-tracks changes over time

54
Q

disads for bioelectrical impedance analysis

A

-accuracy varies
-less precise for athletes
-expensive
-limited insight

55
Q

hydrostatic weighing method

A

-measure body weight on land
-measure weight underwater sat on specialised platform
-body density = mass (land) / volume (displacement)
-body fat % = (495 / body density) - 450

56
Q

ads for hydrostatic weighing

A

-accurate
-validated standard
-comprehensive

57
Q

disads for hydrostatic weighing

A

-time consuming
-needs specialist equipment
-uncomfortable
-not portable

58
Q

dual energy x-ray absorption method

A

-uses low dose x-rays at 2 energy levels to measure body composition
-differentiates between bone, fat and lean tissue

59
Q

ads for dual energy x-ray absorption

A

-high accuracy
-detailed analysis
-quick & non-invasive
-low radiation exposure
-medical use

60
Q

disads for dual energy x-ray absorption

A

-expensive
-needs specialised facilities
-static measurement

61
Q

agility definition

A

ability to change direction quickly and efficiently while maintaining speed, balance and control

62
Q

example of agility

A

tennis player moving side to side at high speed to return play

63
Q

field test for agility

A

illinois agility test, 505 agility test

64
Q

lab test for agility

A

3D motion capture analysis

65
Q

what is needed for agility (TRAP-V)

A

timing, reaction time, anticipation, perception and visual processing

66
Q

balance definition

A

ability to maintain centre of mass over base of support whether stationary or moving

67
Q

example of balance

A

static - handstand in gymnastics
dynamic - landing a vault in gymnastics

68
Q

field test for balance

A

standing stork test

69
Q

lab test for balance

A

force plate to analyse centre of pressure

70
Q

co-ordination definition

A

ability to move two or more body parts simultaneously, smoothly and efficiently

71
Q

example of co-ordination

A

a drive in golf requires various body parts of the body to create a fluid motion that results in an accurate strike

72
Q

field test for co-ordination

A

wall toss test

73
Q

lab test for co-ordination

A

hand-eye co-ordination tracking devices

74
Q

reaction time definition

A

time taken from detection of a stimulus to producing a response

75
Q

example of reaction time

A

goalkeeper diving after a free kick has been taken following detection of ball flight

76
Q

field test for reaction time

A

ruler drop test

77
Q

lab test for reaction time

A

batak reaction test, computerised reaction time test

78
Q

speed definition

A

ability to move body parts as quickly as possible over a set distance

79
Q

example of speed

A

100m sprinter from start to finish

80
Q

field test for speed

A

5/20/30m sprint tests

81
Q

speed formula

A

speed=distance/time

82
Q

what can fitness testing do in sports?

A

-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

83
Q

lab test definition

A

assessment of an individual’s physical fitness, performance or physiological parameters in a controlled indoor environment, typically with specialised equipment

84
Q

field test definition

A

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

85
Q

ads for lab testing

A

-high accuracy
-controlled environment
-detailed data
-injury prevention
-repeatability

86
Q

disads for lab testing

A

-time intensive
-expensive
-artificial conditions
-needs specialist equipment
-needs trained researcher

87
Q

ads for field testing

A

-practical and accessible
-cost effective
-sport specific
-large group testing
-convenient

88
Q

disads for field testing

A
  • lower accuracy
    -limited control
    -simplistic analysis
    -influenced by effort
    -risk of error
89
Q

Wingate test method

A
  • 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 (%)
90
Q

Fatigue index formula

A

(Peak power / average power) X 100

91
Q

VO2 max test method

A
  • 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
92
Q

What physiological criteria are used to determine the attainment of VO2 max?

A
  • 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
93
Q

What is the respiratory exchange ratio (RER)

A

Measurement to determine the mix of food fuel sources the body uses during exercise

94
Q

How is RER calculated?

A

Ratio of volume of CO2 produced to O2 consumed
- VCO2 / VO2

95
Q

What do RER values snow?

A

=0.7 → predominantly fats
=1.0→ predominantly carbohydrates
>1.6→ intense exercise, anaerobic respiration

96
Q

Peak anaerobic power definition

A

Highest power generated during any 3-6 second interval of the test

97
Q

Anaerobic capacity definition

A

Total amount of work over a 30 second effort

98
Q

Anaerobic fatigue definition

A

% Decline (fatigue index) in power compared with max. Power output & min. power output

99
Q

Maximal testing examples

A

Anaerobic→ 30m sprint, wingate test
Aerobic → bleep test, 12 minute cooper’s run

100
Q

Disads of maximal testing

A
  • hard to ensure max. Work
    -hard to stay motivated
  • possible dangers of injury
101
Q

Ads of maximal testing

A

-Reliable
- objective

102
Q

Submaximal testing examples

A

Aerobic → Harvard step test, PWC170 test

103
Q

Disads for submaximal testing

A
  • rely on predicted data
    -Less accurate
    -Less objective
104
Q

Ads for submaximal testing

A
  • Motivation is not an issue
105
Q

Validity definition

A

Whether a test measures what it says it will measure

106
Q

Validity example

A

Sit & reach test measures flexibility but only hamstrings & lower back

107
Q

Reliability definition

A

Whether a test is accurate & can be repeated

108
Q

Reliability example

A

In a step test everyone does it at the same speed & height to keep same variables

109
Q

Factors to take into account when testing:

A
  • tester should be experienced - avoid errors
  • standardised equipment - avoid bias
    -sequencing of test
    -is the performer motivated?
  • should be repeated - avoid human error

Physical Education (10 decks)

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