6.3 & 6.4 Flashcards
Name the Health-related components of fitness.
body composition,
cardio-respiratory fitness (aerobic capacity),
flexibility,
muscular endurance
strength.
Name the performance-related (skill) components of fitness.
agility,
balance,
coordination,
power,
reaction time
speed.
Distinguish between the concepts of health-related fitness and performance-related (skill related) fitness.
What makes them different? (Distinguish)
In what circumstances could a performance (skill) related component of fitness become a health-related component?
In the elderly or people suffering from hypokinetic diseases.
For example, their coordination or balance could be so bad, that training these components are not performance or skill-related anymore. Training, coordination or balance becomes a health component of fitness in order to get them back to some level of normalcy,
Outline 4 fitness tests, each one focusing on a different component of fitness.
Some examples.
Aerobic capacity—multistage fitness test/ bleep test (Leger Test), Cooper’s 12 Minute Run, Harvard Step Test •
Flexibility—sit and reach •
Muscle endurance—maximum sit-ups, maximum push-ups, flexed arm hang •
Agility—Illinois Agility Test •
Strength—handgrip dynamometer •
Speed—40 metre sprint •
Body composition—body mass index, anthropometry and underwater weighing •
Balance—stork stand •
Coordination—handball toss •
Reaction time—drop test, computer simulation •
Power—vertical jump, standing broad jump
Describe the essential elements of a general training program.
Warm-up and stretching activities,
Endurance training,
Cooldown and stretching activities,
Flexibility training,
Resistance training
Incorporation of recreational activities and sports into the schedule.
Evaluate two methods of body composition testing.
Consider the following in your answer.
VALIDITY:
RELIABILITY
SAFETY
ETHICAL CONSIDERATIONS:
There are types of tests.
BMI is not always valid as it does not take into account an athlete’s muscle tissue beyond a normal range. An athlete especially involved in strength-related sport may have their fat mass greatly overestimated. BMI is however reliable and easily repeatable. Additionally, the calculation is simple and free.
Skinfold test (thickness of subcutaneous fat). It can be valid when someone who has specific training conducts the test, but invalid when this is not the case. Can overestimate body fat in lean people, and underestimate in the obese.
Underwater weighing.It has the highest level of reliability and validity, However, it requires a science lab with special equipment. Making it inaccessible for the general population. Also, it can underestimate athletes’ body fat, as athletes tend to have more bone density. And it can overestimate someone’s body fat with osteoporosis (when lacking bone density)
Outline 2 ways in which exercise intensity can be monitored.
Below are all 4.
- Use of heart rate based upon its relationship with oxygen uptake, ie target heart rate that coincides with a given percentage of maximal oxygen uptake •
- The Karvonen method •
- The training heart rate range/zone
- ratings of perceived exertion (Borg/OMNI/ CERT scale ).
What are the key principles of designing an adequate training program?
Progression,
Overload (frequency, intensity and duration),
Specificity,
Reversibility,
Variety
Periodization.
Which measure of exercise intensity is specifically for children?
A. Karvonen method
B. CERT scale
C. Training heart rate range / zone
D. Borg scale
B.
CERT scale
Discuss the importance of specificity in training program design.
Training should be specific to the goals of the athlete and the requirements of the activity.
- Muscle group used
- Skills performed
- Fitness components used
- Predominant energy systems used
* For example, it would be highly inappropriate for a swimmer to carry out the majority of his/her training on land. Although there are certainly benefits gained from land-based training, the majority of the training program should involve pool based work*.
Discuss the importance of PROGRESSION in training program design.
Progressively overloading the body by changing Frequency (how often), Duration (for how long) and Intensity (how hard) over time.
The body adjusts to the demands placed upon it. Therefore we need to increase the amount of overload gradually so that fitness gains can occur, but without the potential for injury.
Discuss the importance of OVERLOAD in training program design.
This is closely linked with progression, and often written in tandem as “progressive overload”
Overload is simply meant increasing the demands a trainer or training plan puts on the athlete. Usually targeting a specific component of fitness. This is done gradually over time “progressively” Using the FITT principle.
Frequency (how often)
Intensity(how hard)
Time (for how long)
Type (what type of training)
Discuss the importance of REVERSIBILITY in training program design.
Also known as “regression” or detraining, explains why performance deteriorates when training ceases or the intensity of training decreases for extended periods of time.
Quite simply, if you don’t use it you lose it!
Discuss the importance of PERIODIZATION in training program design.
A structured, organized approach to training, with the goal of ensuring the athlete is in peak physical condition for the most important events in their sport.
. Phases are structured so athletes “PEAK” just before an important event.
In general, periodization is split into three phases: preparation (pre-season), competition and transition (post-season)
