Chapter 9: Fitness Components Used in Sports and Activities Flashcards
Aerobic Power
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
Activities requiring Aerobic Power
- Running events 1500m+
- Swimming Events 200m+
- Team sports such as soccer, football, netball
- Swimming Events 200m+
Factors Affecting Aerobic Power
- 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
Recognized Aerobic Power Tests
- 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
Anaerobic Capacity
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
Activities requiring Anaerobic Capacity
- 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
Factors Affecting Anaerobic Capacity
- 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
Recognized Anaerobic Capacity Tests
- Phosphate recovery test
- 30-second Wingate test
- Repco peak power test
Speed
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
Activities Requiring Speed
- 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
Factors Affecting Speed
- 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)
Recognized Speed test
- 20-metre sprint test
- 35-metre sprint test
- 50-meter sprint test
Agility
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
Activities Requiring Agility
- 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
Factors Affecting Agility
- 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
Recognized Agility Tests
- 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)
Flexibility
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
Activities Requiring Flexibility
- Performing gymnastics routine; roman bars, uneven bars, pommel horse,
- Goalkeeping in hockey
- Performing competitive aerobics
- Catcher positions in softball or baseball
Factors Affecting Flexibility
- 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
Recognized Flexibility Tests
- 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
Body Composition
refers to the relative proportions of bone, muscle and fat within the body
Activities where Body Composition is Important
- Athletes generally have a body shape and size that suits their specific sport
- Activities with Weight categories (weight lifting, boxing, martial arts)
Factors Affecting Body Composition
- 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
Recognized Body Composition Tests
- Body Mass Index
- Waist circumference
- Skinfold measurements
- Hydrodensitometry (underwater) weighing
- Bioelectrical impedance
- DEXA and TOBEC scans
Muscular Strength
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
Activities requiring Muscular Strength
- 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)
Factors Affecting Muscular Strength
- 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
Recognized Muscular Strength Tests
- 1-RM (bench press, back squat, leg press)
- Grip strength dynamometer
- Push-pull dynamometer
- Seven-stage abdominal strength test
Muscular Endurance
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
Activities where Muscular Endurance is Important
- The arms, legs and abdominals in most team sports
- Arms, legs and abdominals in swimming
Factors Affecting Muscular Endurance
- 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
Recognized Muscular Endurance Tests
- 60-second push-up test
- 30-second sit-up test
- Curl-up (crunch) test
- Pull-up/modified pull-up test
- Flexed arm hang test
Muscular Power
the ability to contract muscles with speed and force in one explosive act
Activities requiring Muscular Power
- Field events; javelin, shot put, discus, high jump, long jump
- Swing in golf
- Legs in a sprint
- Kicking a ball in Football and soccer
Factors Affecting Muscular Power
- 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
Recognized Muscular Power Tests
- Basketball throw
- Vertical Jump
- Standing long jump
- Margaria-Kalamen stair sprint test
Balance
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
Activities requiring Balance
- 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
Factors Affecting Balance
- 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
Reaction Time
how quickly the body can react to an external stimuli
- Essential for both speed and agility
Activities requiring Reaction Times
- 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
Factors Affecting Reaction Time
- 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
Coordination
the ability to use different parts of the body together smoothly and efficiently
Activities requiring Coordination
- Performing dance, aerobics and ballet movement
- Any kicking, throwing action in sports e.g. Kicking a football on the run
Factors Affecting Coordination
- 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
- Stage of Development: an individual in the autonomous stage of learning will have greater coordination
