Chapter Nine : Fitness Components used in Sports and Activities Flashcards
Health definition
Refers to physical wellness and freedom from illness and disease, and incorporates social, emotional, spiritual, intellectual and physical health.
Wellness definition
Is a positive component of good health
Fitness definition
Refers to someone’s health and wellness however it is specific to the sport and the individual
Health-related components definition
Relate to the ability to cope with daily tasks/activities
Skill-related components definition
Relate to motor skills and athletic ability or performance
Health-related components
Aerobic power Body composition Flexibility Muscular Endurance Muscular Strength
Skill-related components
Agility Anaerobic capacity Balance Coordination Muscular Power Reaction time Speed
Aerobic Power definition
Aerobic power is the maximum rate of energy release by processes that depend on oxygen (aerobic respiration)
Aerobic power explanation
Supply oxygen and nutrients to the muscles for sustained exercise.
Most important health-related FC
Large muscle groups
Long duration
Aids recovery
Transport and use oxygen more efficiently
Factors affecting Aerobic Power
The concentration of oxidative enzymes Size and number of mitochondria Blood volume Cardiac output Blood flow to working muscles
How to measure Aerobic Power
VO2 max test
Absolute VO2 max - is the max amount of air inspired and expired
Relative VO2 max - is the max amount of air inspired and expired relative to their size (per kg)
Body Composition definition
Body composition is the unique blend of fat-free mass and fat-mass that is different for each person
Body composition explanation
Body composition is important in many sports and activities.
Athletes generally have a body shape or composition that suits their specific sport
Field athletes have a higher percentage of body fat - shot put, hammer throw, discuss, javelin
Marathon - very low percentage of body fat
Factors affecting Body Composition
Essentially, body composition is determined by your genetics
Diet and exercise can play a role in increasing or decreasing percentage of non-essential body fat
Flexibility definition
Is the capacity of a joint to move through its full range of motion, and reflects the ability of the muscles and connective tissues to stretch
2 types of Flexibility
Static flexibility - a joint’s range of motion when stationary (still)
Dynamic flexibility refers to moving through a joint’s full range of motion quickly, easily and while on the move (eg. hurdler)
Factors affecting flexibility
Joint structure Soft tissue structures Body and muscle temp Age Gender
Muscular Endurance definition
Is the ability of the muscle or muscle group to perform repeated contractions for an extended period of time or maintain an isometric contraction for an extended period of time
Factors affecting muscular endurance
Fatigue
High endurance = low fatigue
Fibre Type
More slow-twitch fibres in the muscle results in greater resistance to fatigue.
Muscular Strength definition
Muscular strength is the maximal force that can be generated by a muscle or muscle groups in one maximal effort
Factors affecting muscular strength
Type of muscle action:
Eccentric = greatest force
Isometric = 2nd most force
Concentric = 3rd most force
Muscle size, fibre arrangement and type:
The greater the cross-sectional area of the muscle = greater strength.
strength - unipennate, bipennate and multipennate
Speed - fusiform pattern.
Length-tension relationship:
Amount of force developed is dependent on the length of the fibre relative to its optimal length
Type of muscle fibre:
Fast twitch fibres > slow twitch
Speed of muscle action:
The lighter the load, the faster the action.
The greater amount of force developed in the muscle, the slower the speed of the action.
Age:
Strength peaks at 25-30 years and then plateaus until approx. 45-50 years then decreases.
Gender:
Increased muscle mass and cross-sectional area = more strength in boys
Agility definition
The ability to change direction rapidly and accurately
Factors affecting agility
Power Speed Flexibility Balance Coordination
Anaerobic Capacity definition
The ability of the body to produce energy without using oxygen and hence the efficiency of the two anaerobic energy systems
Factors affecting anaerobic capacity
Gender
Lower muscle mass, strength and neuromuscular factors compared to males.
Muscle Fibres
Fast-twitch muscle fibres have a higher anaerobic capacity and power than slow-twitch fibres
Balance definition
The ability to maintain equilibrium while stationary or moving
Factors affecting balance
Base of support
Centre of gravity
Coordination definition
Is the control of body parts to complete a sequence of movements. Often referred to as: Hand - eye Head - eye Foot - eye
Coordination explanation
Elite athlete performance is smooth, well-timed and effortless. They perform them with less effort.
Co-ordination improves with learning a new skill
Factors affecting coordination
Skill Level
Amount of Practice
Muscular Power definition
Is the ability to exert a force rapidly, over a short period of time.
Factors affecting muscular power
Speed of contraction:
Muscular contractions at lower speeds results in a more rapid increase in power. The increased time allows for greatest recruitment of muscle fibres.
Muscle Fibre Type:
Muscles with a higher % of Fast Twitch Fibres will produce a greater force than compared with Slow Twitch Fibres.
The largest improvement in Muscular Power comes from improving strength via Resistance Training.
Reaction Time definition
Is the time it takes the body to react to an external stimulus
Factors affecting reaction time
Reaction time is quickest when only one possible response exists – Responding to starters gun
Environmental factors such as:
Crowd noise
Opposition
all create more stimulus which impacts reaction time.
Speed definition
Is how fast you can move your body or body part from point to another.
Factors affecting speed
The efficiency of the Anaerobic Systems
Muscle Activation – Linked to Motor Unit Recruitment. The more activated leads to faster muscular contraction time
Fibre Type (Fast v Slow)
Rate of force production
Muscle and connective tissue stiffness:
Stiffness allows for Inc. Energy transfer = Inc. Force production = Inc. Speed
Duration of activity
Resistance to Fatigue
