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PE > Chapter 9: Fitness Components Used in Sports and Activities > Flashcards

Chapter 9: Fitness Components Used in Sports and Activities Flashcards

1
Q

Aerobic Power

A

the max rate of energy production from the aerobic energy system

- Determined by the capacity of the cardiovascular and respiratory system
- Important in the recovery process(speed at which ATP and PC can be replenish and MBBP can be removed
- Trained through continuous, fartlek and long interval training
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2
Q

Activities requiring Aerobic Power

A
  • Running events 1500m+
    • Swimming Events 200m+
      • Team sports such as soccer, football, netball
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3
Q

Factors Affecting Aerobic Power

A
  • Respiratory System: the health of the lungs and respiratory muscles
    • Cardiovascular System: the amount of cardiac output, blood volume and blood flow to the working muscles
    • Muscular System: the concentration of oxidative enzymes, mitochondrion and haemoglobin
      • Fibre Type: a greater percentage of slow twitch fibres will increase VO2 max
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4
Q

Recognized Aerobic Power Tests

A
  • Beep Test (Multi-stage 20m shuttle runs)
    • Yo-Yo test (multi-stage 20m shuttle runs with periods of rest in between - more sport specific)
    • Cooper 12-minute run test
    • 2.4km run test
    • Rockport 1.6km walking test
    • VO2 max. Astrand-Ryhming cycle ergometer test
    • VO2 max. treadmill test
      • Harvard step-test
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5
Q

Anaerobic Capacity

A

the amount of energy that the body can produce without using oxygen

- The total amount of work done by the anaerobic energy system
- Trained through short and medium interval training
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6
Q

Activities requiring Anaerobic Capacity

A
  • 100m-400m sprint
    • Athletic field events; long jump and high jump, shot put, Javelin discuss, pole vault, hammer throw
    • 50m swim
      • Sprints in soccer, football, netball
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7
Q

Factors Affecting Anaerobic Capacity

A
  • Fibre Type: a greater percentage of fast twitch fibres will increase anaerobic capacity
    - Lactate Tolerance: the more metabolic by products that can be tolerated by the athlete, the greater the anaerobic capacity
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8
Q

Recognized Anaerobic Capacity Tests

A
  • Phosphate recovery test
  • 30-second Wingate test
  • Repco peak power test
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9
Q

Speed

A

the ability to move the whole body, or body parts from one place to another in the shortest possible time

- Trained through short interval training
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10
Q

Activities Requiring Speed

A
  • Any sprinting event in athletics
  • Accelerating to create space or evade defenders in team games
  • Racquet and club speeds in striking sports
  • Releasing a javelin or discus
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11
Q

Factors Affecting Speed

A
  • Anaerobic Capacity: a greater anaerobic capacitywill provide ATP faster
    • Muscle Arrangements: fusiform patterns which run the length of the muscle are designed for greater speed of contractions(hamstrings and biceps)
    • Motor Unit recruitment: a greater frequency and speed of motor unit stimulation will increase power
    • Fibre Type: a greater percentage of fast twitch fibres will increase speed
    • Lactate Tolerance: the more metabolic by products that can be tolerated by the athlete, the greater speed endurance
    • Range of Motion at Joints: the greater the range of motion, the quicker the movement can occur
      • Heredity: ratios of fast twitch to slow twitch fibres are genetic and the length of bones/levers determine capability of generating speed(longer levers, more speed)
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12
Q

Recognized Speed test

A
  • 20-metre sprint test
  • 35-metre sprint test
  • 50-meter sprint test
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13
Q

Agility

A

the ability to change body positions or directions quickly and accurately while maintaining balance

- Relies on speed, balance, coordination and flexibility
    - Trained through short interval training ideally with changes of directions 
    - E.g. Shuttle run sprints
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14
Q

Activities Requiring Agility

A
  • Evading an opponent in any team game
  • Changing direction when making a lead in football or Netball
  • Dribbling the ball around opponents in soccer and basketball
  • Moving to make a play in squash
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15
Q

Factors Affecting Agility

A
  • Speed of contraction: greater speed of contraction leads to greater agility
    • Fibre Type: a greater percentage of fast twitch fibres will increase speed due to increased speed output
    • Centre of Gravity: a lowered COG will provide greater balance and therefore enhance agility
    • Flexibility: greater flexibility results in greater speed and therefore increased agility(females generally have greater flexibility levels due to lower muscle bulk)
      • Reaction Times: faster reactions lead to increased agility
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16
Q

Recognized Agility Tests

A
  • Illinois agility test(only movement facing forward)
  • Semo agility test(more sport specific as it includes sideways and backways movement
  • 5-0-5 agility test(more measures change of direction rather than agility)
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17
Q

Flexibility

A

the range of movement around a joint. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement to muscle actions

- Is joint specific
- Trained through Stretching (dynamic, static, ballistic, proprioceptive, PNF)

Types of Flexibility:

  • Static: joints ROM when stationary
  • Dynamic: resistance to motion in a joint
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18
Q

Activities Requiring Flexibility

A
  • Performing gymnastics routine; roman bars, uneven bars, pommel horse,
  • Goalkeeping in hockey
  • Performing competitive aerobics
  • Catcher positions in softball or baseball
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19
Q

Factors Affecting Flexibility

A
  • Joint Structure: type of joint can determine number of directions movement is allowed in (elbow vs shoulder)
    • Connective Tissue: strength of joint v.s. Flexibility of joint
    • Muscle Temperature: increased muscle temperature results in an increased elasticity
      • Somatotype: Endomorphs(fat mass) and mesomorphs(muscle mass) have limited range of movement due to the increased tissue whereas ectomorphs(low body tissue) have increased range of motion
20
Q

Recognized Flexibility Tests

A
  • Trunk flexion (sit-and-reach) test
  • Trunk rotation test
  • Groin flexibility test
  • Shoulder and wrist elevation test
  • Trunk and neck extension test
  • Ankle extension/dorsiflexion test
  • Shoulder rotation test
21
Q

Body Composition

A

refers to the relative proportions of bone, muscle and fat within the body

22
Q

Activities where Body Composition is Important

A
  • Athletes generally have a body shape and size that suits their specific sport
  • Activities with Weight categories (weight lifting, boxing, martial arts)
23
Q

Factors Affecting Body Composition

A
  • Genetics: genetic predisposition to have similar body composition to parents
    - Diet and Physical Activity Levels: Energy output should be greater than energy input to avoid increases in body fat
24
Q

Recognized Body Composition Tests

A
  • Body Mass Index
  • Waist circumference
  • Skinfold measurements
  • Hydrodensitometry (underwater) weighing
  • Bioelectrical impedance
  • DEXA and TOBEC scans
25
Q

Muscular Strength

A

the maximal force that can be generated by a muscle or muscle group in one maximal effort.

  • Contraction is often applied over a few seconds
26
Q

Activities requiring Muscular Strength

A
  • Where objects need to be lifted(weightlifting)
  • When athletes need to hold their position against opposition players(rugby scrums)
  • Gripping an equipment(tennis racquet, hockey stick, baseball bat)
27
Q

Factors Affecting Muscular Strength

A
  • Cross sectional area of the muscle: the larger the cross sectional area, the greater the force produced
    • Length of Muscle: maximal force is produced when the optimal sarcomere length is used in a contraction
    • Joint Angle: each joint contains an optimal angle for the creation of strength
    • Fibre types and arrangements: fast twitch and penne fibres are capable of producing the most force
    • Speed of contraction: the slower the contraction, the more force produced
      • Muscle Action: isoinertial eccentric contractions produce the greatest force
28
Q

Recognized Muscular Strength Tests

A
  • 1-RM (bench press, back squat, leg press)
  • Grip strength dynamometer
  • Push-pull dynamometer
  • Seven-stage abdominal strength test
29
Q

Muscular Endurance

A

the ability of a muscle or group of muscles to perform repeated contractions while resisting fatigue for an extended period of time

  • Limited by the body’s lactate tolerance
  • Can be referred to as local endurance
30
Q

Activities where Muscular Endurance is Important

A
  • The arms, legs and abdominals in most team sports

- Arms, legs and abdominals in swimming

31
Q

Factors Affecting Muscular Endurance

A
  • Fibre types: the greater the percentage of slow twitch fibres, the greater the resistance to fatigue
    - Fatigue: increased ability to resist fatigue due to an increased lactate tolerance
32
Q

Recognized Muscular Endurance Tests

A
  • 60-second push-up test
  • 30-second sit-up test
  • Curl-up (crunch) test
  • Pull-up/modified pull-up test
  • Flexed arm hang test
33
Q

Muscular Power

A

the ability to contract muscles with speed and force in one explosive act

34
Q

Activities requiring Muscular Power

A
  • Field events; javelin, shot put, discus, high jump, long jump
  • Swing in golf
  • Legs in a sprint
  • Kicking a ball in Football and soccer
35
Q

Factors Affecting Muscular Power

A
  • Muscular Strength: an increase in muscular strength increases maximum force production
    • Fibre types: fast twitch fibres are capable of producing greater power outputs
    • Motor Unit Recruitment: greater frequency and speed of motor unit stimulation increases power
    • Speed of Contraction: peak power is generated by increased speed and force of contractions
36
Q

Recognized Muscular Power Tests

A
  • Basketball throw
  • Vertical Jump
  • Standing long jump
  • Margaria-Kalamen stair sprint test
37
Q

Balance

A

the ability of the body to remain in a state of equilibrium while performing a desired task

Recognized Tasks:

  • Dynamic balance: keeping balance while moving
  • Static Balance: keeping balance while not moving
38
Q

Activities requiring Balance

A
  • Running around a bend in 200m athletic track race
  • Performing a 60 second aerobics routine
  • Performing a handstand in a gymnastics routine
  • Standing on one foot while shooting a goal in netball
39
Q

Factors Affecting Balance

A
  • Centre of Gravity: greater balance is achieved when the centre of gravity is lower
    • Body Mass: increasing the mass of an object will increase balance
    • Base of support: an increase in the size of the base of support will increase balance
    • Line of Gravity: ensuring the line of gravity is over the base of support
    • Ear Issues: the brain controls balance using feedback received from the inner ear
      • Core Stability: greater core leads to improved control of the body
40
Q

Reaction Time

A

how quickly the body can react to an external stimuli

  • Essential for both speed and agility
41
Q

Activities requiring Reaction Times

A
  • Catching in the slips in cricket
  • Reacting to a starters gun in a sprint race
  • Deciding which player is in the best position to receive a pass in most team sports
  • Judging/anticipating the direction of a ball from a teammate/opponent
42
Q

Factors Affecting Reaction Time

A
  • Number of Responses: if only one possible response, reaction time is faster
    • Environmental Cues: Minimal distractions will result in faster reaction times
    • Anticipation of Cue occurring: if the cue is predictable and anticipated, then reaction time is faster
      • Warning signs: any warning of upcoming cue will reduce reaction time
43
Q

Coordination

A

the ability to use different parts of the body together smoothly and efficiently

44
Q

Activities requiring Coordination

A
  • Performing dance, aerobics and ballet movement

- Any kicking, throwing action in sports e.g. Kicking a football on the run

45
Q

Factors Affecting Coordination

A
  • Poor Vision or Hearing: impaired senses will affect coordination
    • Stage of Development: an individual in the autonomous stage of learning will have greater coordination
      • Cognitive Limitations: an individual with cognitive limitations could have associated lower levels of coordination

PE (17 decks)

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