6 - Measurement and evaluation on performance Flashcards
Error bar
An error bar is a bar on the graph showing an error it is as simple as that.
Standard deviation
is used to summarize the spread of values around a mean.
68% of all values lies within 1 standard deviation of the mean. This rises to about 95% for 2 standard deviations.
What a low and highs standard deviation mean
A Low standard deviation indicates that the data is clustered closely around the mean value.
Conversely, a high standard deviation indicates a wider spread around the mean
What % of values lie within 1 standard deviation of the mean.
68%
What % of all values lie within the 2 standard deviations
95%
Outline the meaning of coefficient of variation
Coefficient of variation is the ratio of standard deviation to the mean expressed as a percentage.
The HIGHER the coefficient of variation = the greater level of dispersion around the mean.
The LOWER the value of the coefficient of variation = the more precise the estimate, less dispersal
What is a t test
It’s used to determine is there is a significance difference between the means of two groups
Outline he importance of specificity, accuracy, reliability and validity with regard to fitness testing
Specificity - The investigation must assess an individuals fitness for the activity or sport in questions
Accuracy - the equipment used must be as accurate as possible
Reliability - a test is reliable when you undertake a retest under the same conditions as the original and a similar result is obtained
Validity - the extent of which the method of the investigation actually measures what is claims to measure
Discuss the importance of study design in the context of sports, exercise and health science
Control group - a group of people who are out into a group together that doesn’t get any special treatment
Randomized group - samples are selected randomly to eliminate bias
Blind - participants do not know if they are in a control group in the experiment to avoid bias, avoids psychological effect
Double blind - both participants and experimenters do not know the control group and the experimental group
Placebo - occurs when a group is given a dose of a stimulant whereas the other group is lead to believe they did too when they didn’t
PAR-Q
Advantages and Disadvantages
PAR-Q - Physical Activity Readiness Test - asses the readiness of an individual to partake in general training programs
Advantages:
- asses yourself
- determines weakness
- simple
- uncover potential health risks
Disadvantages:
- depends on clients knowledge and honesty
Maximal test
Advantages and disadvantages
Working at 85% of max heart rate
Advantages:
- identifies lactic acidosis threshold
- a lot more accurate reflecting on a persons max aerobic capacity
- pace is already set
Disadvantages:
- requires considerable time to test performance
- not ideal when many athletes require testing as once
- more motivation is required
- requires a reasonable level of fitness before the test
Sub-maximal test
Advantages and Disadvantages
Not working at your max
Advantages:
- less time consuming
- safer, less risk to performer
- you can use a wider range of population (kids / elderly)
- less motivation needed
- allows an estimation of a persons VO2 max
Disadvantages:
- hard to set level of intensity
- only an estimation of VO2 max but an actual representation
- less accurate
Field test
Advantages and Disadvantages
Test that can be done without expensive equipment
Advantages:
- more ecological validity ( more specific to sport)
- inexpensive
- you can test a lot of subjects
- you don’t need to be trained
Disadvantages:
- needs a large sample size
- hard to replicate
- difficult to record data accurately
- lack of control brings problems of extraneous variables
Lab testing
Advantages and disadvantages
- experiments done in a lab
Advantages:
- controlled environment, more reliable and accurate
- easy to replicate
- lab experiment means it is more accurate and specialized
Disadvantages:
- expensive
- time consuming, only measures a certain amount of time
- higher level of technical support
Health related fitness
Consists of the components of fitness that have a relationship to good health components which are vital to ensure that an individual can meet the physical and psychological demands of an activity without excessive fatigue.
- Body composition
- Cardio respiratory fitness (aerobic capacity)
- Flexibility
- Muscular endurance
- Strength
Skill related fitness
- Agility
- Balance
- Coordination
- Power
- Reaction time
- Speed
aerobic capacity test
1) multistage fitness test (bleep test
2) Coopers 12 minute run
- find a place to run and measure the distance of it to measure how far the individual has run
- individuals will run for walk for 12 minutes
- once 12 minutes is over is distance is worked out
3) Harvard step test
- 10 minute warm up
- with the command go, the stop watch starts
- step up and down every two seconds
- continue to step up and down for 2 minutes
- repeat this 3 times and measure ur pulse each time
Find aerobic capacity by using the formula 3000 / (pulse 1 + pulse 2 + pulse 3)
Flexibility test
- Sit and reach
- 10 minute warm up
- assistant secures the ruler to the top of the box, with zero towards the athlete
- athlete sits on the floor with legs straight, full extended and the sole of their feet against the box
- athlete places hands on top of ruler
- they hold the maximum reach for two seconds
- assistant records distance
- test is repeated
Muscle endurance test
- Maximum sit ups
- 10 minute warm up
- performer lies back on a mat, sola of their feet flat on the floor and hand on ears through the test
- assistant hold athletes feet and says go
- athletes touches knees w elbows and repeats
- do as many in 30 seconds as possible
- Maximum push ups
- 10 minute warm up
- athlete lies on ground with hand under their shoulders in push up position
- lowers body until the elbow reaches 90 and then extends the arm in the start position
- athlete continue press up position with no rest until they are unable to continue
- Flexed arm hang
- 10 minute warm up
- move to flexed arm hand position with their palms facing them
- athletes should raise their chins above the bar
- assistant starts the stop watch
- athlete holds position for as long as possible
- when the chin drops below the bar the timer stops
Agility test
- Illinois agility test
- course is set up
- participants start lying down on their front
- on command jump to their feet and do the course
- assistant records time taken
Strength test
- Hand grip dynamometer
Speed test
- 40 meter sprint
- 10 minute warm up
- 40 meters is marked
- line up behind a line
- “go” is the command and stopwatch starts
- athletes sprints and the watch is stopped after 40
Meters
Body composition
- Body mass index
- divide weight by your height then divide the answer by your height again - Anthropometry
- catches excess skin fat at certain point a - Underwater weighing
Balance test
- Stork stand
- 10 minute warm up
- athlete removes their shoes
- stand straight with their feet flat and hands on hips
- athlete lifts their non supporting food and place its sole on the side of there knee
- athlete must lift their heel off the floor
- once foot is lifted the timer starts
Coordination test
- Hand ball toss
- athlete stand 2 meters from a wall
- someone says go and start stopwatch
- you throw the ball and catch it with the other hand and vice versa
- person goes for 30 seconds and counts their catches
Reaction time test
- Drop test
- participant places their thumb and index finger on 0 while the assistant hold the rule straight from the top
- person let’s the ruler go and the individual catches it
- the number reflects their reaction time
- repeat this three times and calculate a mean
- Computer simulation
Power test
- Vertical jump
- 10 minute warm up
- athlete chalks the end of their fingertips
- athlete stands side into the wall with their arm straight out above them
- their starting position is marked and then they jump touching the wall
The distance is measured - test is repeated 3 times
- calculate average across jumps
- Standing broad jump
Describe the elements of a training program
- Warm up and stretches - prepares body for exercise and prevents injury
- Endurance training - works the body aerobically
- Cool down and stretches - allows for EPOC to happen easily
- Flexibility training - improves range of motion
- Resistance training - develops strength, and explosive power
- Recreational activities - things people do for enjoyment
Name the types of stretching
- Static stretching - where the limb slightly moved beyond the terminal position slowly then is maintained in that position
- Dynamic stretching - involves movement based activities with a comfortable range of motion
- Ballistic stretching - involves bouncing movements to achieve terminal range of motion (not recommended)
- PNF - involves a combination of sequences using relaxing and contraction of the muscles being stretched
Discuss the key principles of training program design
- Specificity - training specific to the goal you want to achieve
- Progression - gradually increase the workload
- Overload - when you don’t get enough rest
- Reversibility- don’t train as often as you used to
- Periodization - planned manipulation of training variables ( loads, sets, repetitions)
Ways intensity can be monitored
- Heart rate monitors or manual ways of measuring heart rate
- Heart rate based on VO2 max
- Heart rate zone training
- Rating of perceived exertion scaled
- Borg scales ( rating from 1 to 10) straight
- OMNI ( rating from 1 to 10) slanted
- CERT scale ( similar to Borg but for kids)
- The karvonen method
The karvonen method
- 220 - age = maximum heart rate
- Maximum heart rate - resting heart rate = heart rate reserve
- Heart rate reserve x training intensity + resting heart rate
