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PE > chapter 9-11 > Flashcards

chapter 9-11 Flashcards

1
Q

what is physical fitness

A

the ability to carry out tasks with vigour and alertness, without undue fatigue and with ample reserve energy to enjoy leisure time pursuits and to meet unforeseen emergencies.

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2
Q

fitness components and anaerobic energy

A

Sports which rely on rapid and explosive movements obtain their energy anaerobically
Anaerobic sports usually require power, speed, strength, agility and a quick reaction time
Uses ATP-PC and glycogen stores for energy.

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3
Q

fitness components and aerobic energy

A

Prolonged and sub-maximal activities longer than 60 seconds rely on aerobic energy production
Uses stored carbohydrates and fat
The maximum amount of oxygen that the body can use during aerobic activities is called Vo2 max.

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4
Q

what is aerobic power

A

The rate at which ATP can be produced by the aerobic system. Eg. team sports, extended athletic events

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5
Q

3 factors affecting aerobic power and how to improve

+1 fitness test

A

Improvements:
Continuous training 3x, 20min sessions a week

Factors affecting aerobic power
- Blood volume
- Cardiac output
- Haemoglobin levels

BEEP TEST

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6
Q

Anaerobic Capacity

A

Anaerobic Capacity
Anaerobic power: the total amount of work done by the anaerobic systems to make ATP. eg. 100m, long jumped

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7
Q

factors affecting anaerobic capacity and how to improve
+1 fitness test

A

Improvements:
Short medium interval training
Resistance weight training

Factors affecting anaerobic capacity
Fibre type (fast better than slow)
Females less than males

SHUTTLE RUN TEST

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8
Q

what is muscular strength

A

Force exerted in one repetition maximum
Where the lifter can move the weight only once through the desired lift
Important for one off maximal efforts, rarely used in isolation eg. rugby scrum, drive, wrestling

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9
Q

factors affecting muscular strength and how to improve
+1 Fitness test

A

Improvements:
Circuit and weight training (improves the explosive acceleration required for muscular strength)

Factors affecting strength:
- Speed of contraction - as speed increase, strength decreases
-Length of muscle fibre - slightly stretched = max force
- age

1RM BENCH PRESS

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10
Q

what is muscular endurance

A

Ability of a muscle group to work continuously while tolerating fatigue levels.
Required additional anaerobic energy due to increased pressure from fatiguing muscles. This causes a decreased oxygen supply.
Closely linked with muscular strength eg. arms in a 200m swim

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11
Q

factors affecting endurance and how to improve

A

Improvements:
Continuous training
Weight training

Factors affecting Endurance
Fatigue
Inorganic phosphate - rising levels of Pi is considered the major cause of fatigue
Metabolic by-product accumulation H+ ions increasing acidity
Temperature - optimal muscle temperature is 37 degrees celsius. Temperatures outside this range will affect fatigue levels.
Fibre type
Slow twitch fibres are more resistant to fatigue than fast twitch

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12
Q

what is flexibility

A

The ability to gain the range of movement required for a particular sport or activity
Flexibility is based on skeletal and muscular interaction.
It is a very important for injury prevention, ease of movement and aesthetic appearance
Eg. gymnastics, goal keeping
Flexibility can be static or dynamic

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13
Q

factors affecting flexibility and how to improve
+1 fitness test

A

Improvements:
Flexibility training, PNF or ballistic stretching

Factors affecting flexibility
- Somatotype - leaner people are generally more flexible
- Skin resistance - lower elasticity than ligaments/tendons = restrict movement
- Sex - females more flexible than males

SIT AND REACH

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14
Q

what is body composition

A

proportion of bone, muscle and fat in an athlete

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15
Q

factors affecting body composition

A

age
gender
genetic makeup

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16
Q

what is speed

A

Speed is the rate of motion - the ability for either the whole body or part of the body to perform a task or movement quickly from one point to another

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17
Q

factors affecting speed and how to improve
+1 FITNESS TEST

A

Improvements:
Methods to improve component
Short interval training
Resistance training

Factors affecting speed
Athletes abilities (reaction time, initial velocity, strength)
Genetics
Bone size
Angle of joints
Position of ligament and tendon attachments

50M SPRINT

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18
Q

what is muscular strength

A

Combination of strength and speed
Power = force x velocity
Powerful movement is achieved as quickly as possible while imparting as much strength as possible. Eg. shot put, javelin

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19
Q

factoris affecting muscuar strength and how to improve

A

Improvements:
Weight training
Plyometrics
Factors affecting power
Very similar to strength
Fibre type
More motor units recruited = more force

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20
Q

what is agility

A

Ability to change direction rapidly and accurately
Combination of power, speed, flexibility, balance and coordination
To improve must react to a stimulus eg. sports which require sudden changes of direction

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21
Q

factors affecting agility and how to improve
+1 FITNESS TEST

A
  • change of direction
    acceleration

improvements
Short interval training
Flexibility training

ILLINOIS AGILITY TEST

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22
Q

what is balance

A

The ability to remain in a state of equilibrium while performing a desired task.
Dynamic: moving
Static: not moving

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23
Q

factors affecting balance and how to improve
+1 FITNESS TEST

A

affected by the task and external forces

Improvements:
Weight training
Repetitive practice of required movements

STAND STORK BALANCE TEST

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24
Q

what is coordination

A

ability to link muscle movements to appear well controlled and efficient.
Required for almost all sporting situations
Use words like motor pattern

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25
Q

factors affecting coordination and how to improve
+1 FITNESS TEST

A

Factors affecting - ability of senses
Improvements:
Specific skill training for the particular sport

HAND WALL TOSS

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26
Q

reaction time

A

Speed with which someone reacts to an outside stimulus

27
Q

factors affecting reaction time and how to improve
+1 FITNESS TEST

A

Improvements:
Practice with starter guns
Use quicker stimuli

factors
- environmental cues
- stimulus
number of responses

RULER DROP TEST

28
Q

what are the 7 skill relaed fitness components

A
  • speed
  • muscular power
  • reaction time
  • coordination
  • balance
  • agility
  • anaerobic capacity
29
Q

what are the 5 health related fitness components

A
  • muscular endurance
  • muscular strength
  • flexibility
  • aerobic power
  • body composition
30
Q

role of activity analysis

A

Aims to gather sport specific physiological data through a record of performance via viewing or recording the individual.

31
Q

technical analysis

A

player specific on their performance

32
Q

tactical analysis

A

Tactical analysis: match play tactics, patterns of play, skill frequencies = allowance for coach intervention prior or during.

33
Q

direct observation
summary + data collected

A

The process of coach or trainer observing activities and making decisions of the game based on what they see
- locomotive patterns,
- intensity
- skill frequency

34
Q

direct observation strengths and weaknesses

A

Advantages
-ability for coaches and athletes to implement immediate change is required
- highly practical in a variety of settings.

Disadvantages:
highly subjective,
memory limitations,
labour intensive,
hard to observe larger playing space

35
Q

aerial sports analysis
summary + info gathered

A

Aerial video technology that allows for a birds eye view of the performance of individuals and the team for the coaches and trainers benefits

Information gathered
Skill execution
Movements on the ground
Team pattern

36
Q

aerial sport analysis
strengths and weaknesses

A

Advantages
Visibility of all players
Can record multiple people at once
Alternate angles to view produce further biomechanical analysis of individual

Disadvantages
Expensive equipment
Could be intrusive to sport
Technical operator of equipment requires
Restricted to certain settings

37
Q

digital recording
summary + info gathered

A

Summary
When you record a match, training session or race with a digital video camera, smartphone or tablet

information/data gatherers
full game/session.
Allowing referral of footage
Rewatching and further analysis

38
Q

digital recording
strengths and weaknesses

A

Advantages
Ability to store and archive footage
Ability to replay it anytime
Easy to share and transmit footage
Disadvantages
Expensive
Labour intensive data
Trained operators and equipment required

39
Q

mobile apps
summary + info gathered

A

Summary
Applications such as Easy Tag are an easily accessible way of recording accurate, objective data for later analysis through the use of smartphones.
Information/data gathered
Patterns of play skill frequency record and film movement statistics

40
Q

mobile apps
strengths and weaknesses

A
  • Ability to store and archive data
  • Increased accuracy when compares to direct observation
  • Ability to share and transmit data
  • Difficult for an individual to both view and record data
  • Difficulty in recording sports that cover large areas
  • Can have difficulty viewing many players at once
41
Q

wearable technologies
summary + info gathered

A

Summary
Players or athletes wear these technologies, they are able to give coaches a full and accurate picture of a player’s data about activity levels.

Speed of an athlete
Distance covered
Heart rate
Run to walk ratio

42
Q

wearable technologies
strengths and weaknesses

A

Ability to store and archive data
Record multiple people at once
Increased accuracy compared to direct observation

Expensive devices
Slight discomfort in wearing models
Interference from nearby devices

43
Q

movement patterns
what how why

A

WHAT
Tracks movement and magnitude of movement (intensity)
Distance travelled
Time spent in different time zones
Number of efforts
Hot spots around field
HOW
Wearable technologies (GPS devices, gamins)
WHY
Physiological data: dominant energy systems, fitness component
Tactical data: patterns of pay

44
Q

skill frequency charts
what, how, why

A

WHAT
Frequency and effectiveness of every aspect of an individuals or teams performance
HOW
Direct observation, digital recording, mobile apps
WHY
Physiological data: fitness component, specific fitness tests, specific training methods/activities
Tactical Data: skill frequencies

45
Q

work to rest ratios
what how why

A

WHAT
The work to rest ratio represents the work interval divided by the rest interval time. Expressed as a ratio
HOW
Wearable technologies (gps devices, gamins)
WHY
Physiological data: dominant energy systems, intensity of sport, fitness tests, training methods, fitness component, muscle groups, work periods, rest periods.

46
Q

heart rate telemetry

A

WHAT
An individual’s heart rate response to physical activity
HOW
Annually at wrist/neck and with heart rate devices (wearable technology)
WHY
Physiological data: average and max HR, range of intensities in match, specific training zones, training methods.

47
Q

why are fitness tests conducted?

A

To evaluate an individual’s fitness level for the various fitness components
Establishing baseline (indicate current level of performance)
Identify strengths and weaknesses of fitness components
Identify specific attributes

48
Q

fitness testing process

A

Activity analysis
Fitness test (pre)
Exercise prescription
Exercise program
Fitness test (post)
Evaluate

49
Q

physiological considerations

A

Needs to be considerate to the individuals abilities, level of fitness, their training regime and ensure safety
What is the individuals current fitness level
Does the individual have any past/current health
The physiological requirement of the individuals sport
Are the environmental conditions suitable for the testing process to be completely safe

50
Q

psychological perspective

A

Fitness testing can be used to:
Motivate participants = identify strengths and weaknesses can provide strong motivation and incentive when training.
Establish mental toughness = maximal tests will reveal the participant psychological strength

51
Q

psychological considerations

A

What level of self-efficacy or insecurity does an individual have with PA
How will poor results impact individuals’ well being or confidence?
Is the individual comfortable completing a test batter in a group of citations
Does the individual understand the purpose of testing battery

52
Q

sociocultural considerations

A

Is it culturally acceptable to be conducting the testing (skin folds)
Mixed group fitness testing acceptable in the setting
Age appropriate tests in fitness battery
Socioeconomic status restricting availability of tests
Are test practical for large groups

53
Q

preparticipant health screening

A

Must consider an individual’s health status (past injuries, known diseases, higher risk of injury) = determine an individual’s readiness for fitness testing or an exercise program

54
Q

fitnes assessment protocols

A

Informed consent
The process of minimising the risk of harm to both the performer and administrator of the test
It is a form that a participant signs. In the form it explains the purpose and nature of the test and any risks involved.

Validity
Is the test measuring what it claims to be measuring
Testing leg muscular power

Reliability
Will the chosen test produce consistent results
Will the tests be able to produce consistent results pre and post?
Just replicate conditions
Complete same warm up
Use the same equipment
Same test order
Same clothing/footwear
Same nutrition, hydration, sleep, motivation levels

Accuracy
The testing must stringently follow protocols to ensure accuracy
Well maintained equipment and collaborated
Laboratory tests are much more accurate compared to field tests.

55
Q

lab tests (direct)

A

Those which directly measure the function of a fitness component (very accurate but expensive and labour intensive)
Lab conditions under professional control
Preferred method for elite athletes
Can be expensive and not practical
High levels of accuracy
Time consuming
Use expensive equipment to directly measure: vo2 max, heart rate, lactate production

56
Q

field test (indirect)

A

Those tests which utilise predictive measures and equations to estimate a fitness level based on the test results.
Indirect - field
Use predictive measures and equations to estimate fitness levels
Cheaper and more practical
May result in tester error
Reduced accuracy

57
Q

maximal tests

A

As close to exhaustion eg. 20 metre shuttle run test,
High levels of accuracy
Impractical and time consuming
Provide direct measures of performance
Often completed under laboratory conditions
Longer recovery time required

58
Q

submaximal

A

Reduces accuracy
Highly practical and accessible
Provide indirect measures that can then be used to estimate performance
Use physiological markers such as heart rate response that correlate with VO2 maximum
Less disruptive to training

59
Q

specificity

A

Specificity: testing must be as specific as possible to the requirements established in the activity analysis

60
Q

norms standards

A

How an individual performs on the test, compared to a reference group

61
Q

criterion references

A

Provinces a result that can be compared to levels of fitness that are deemed appropriate for health promotion

62
Q

pre test procedures

A

Before undertaking fitness tests, participants should be prepared to increase safety and success. This includes the following:
Being fully informed of the procedures and expectations
No food within 2 hours of test
Adequate sleep
Wear appropriate clothing and footwear
Avoid heavy exercise the day before testing
Giving consent and obtain medical clearance

63
Q

6 fitness tests

A

Non-Fatiguing tests (body composition)
Agility tests
Muscular strength and muscular power tests
Sprint tests
Muscular endurance tests
Flexibility tests

PE (5 decks)

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