Chapter Nine : Fitness Components used in Sports and Activities

Question 1

Health definition

Answer 1

Refers to physical wellness and freedom from illness and disease, and incorporates social, emotional, spiritual, intellectual and physical health.

Question 2

Wellness definition

Answer 2

Is a positive component of good health

Question 3

Fitness definition

Answer 3

Refers to someone’s health and wellness however it is specific to the sport and the individual

Question 4

Health-related components definition

Answer 4

Relate to the ability to cope with daily tasks/activities

Question 5

Skill-related components definition

Answer 5

Relate to motor skills and athletic ability or performance

Question 6

Health-related components

Answer 6

Aerobic power
Body composition
Flexibility
Muscular Endurance
Muscular Strength

Question 7

Skill-related components

Answer 7

Agility
Anaerobic capacity
Balance
Coordination
Muscular Power
Reaction time
Speed

Question 8

Aerobic Power definition

Answer 8

Aerobic power is the maximum rate of energy release by processes that depend on oxygen (aerobic respiration)

Question 9

Aerobic power explanation

Answer 9

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

Question 10

Factors affecting Aerobic Power

Answer 10

The concentration of oxidative enzymes 
Size and number of mitochondria 
Blood volume 
Cardiac output 
Blood flow to working muscles

Question 11

How to measure Aerobic Power

Answer 11

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)

Question 12

Body Composition definition

Answer 12

Body composition is the unique blend of fat-free mass and fat-mass that is different for each person

Question 13

Body composition explanation

Answer 13

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

Question 14

Factors affecting Body Composition

Answer 14

 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

Question 15

Flexibility definition

Answer 15

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

Question 16

2 types of Flexibility

Answer 16

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)

Question 17

Factors affecting flexibility

Answer 17

Joint structure 
Soft tissue structures 
Body and muscle temp 
Age 
Gender

Question 18

Muscular Endurance definition

Answer 18

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

Question 19

Factors affecting muscular endurance

Answer 19

Fatigue
High endurance = low fatigue
Fibre Type
More slow-twitch fibres in the muscle results in greater resistance to fatigue.

Question 20

Muscular Strength definition

Answer 20

Muscular strength is the maximal force that can be generated by a muscle or muscle groups in one maximal effort

Question 21

Factors affecting muscular strength

Answer 21

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

Question 22

Agility definition

Answer 22

The ability to change direction rapidly and accurately

Question 23

Factors affecting agility

Answer 23

Power
Speed
Flexibility
Balance
Coordination

Question 24

Anaerobic Capacity definition

Answer 24

The ability of the body to produce energy without using oxygen and hence the efficiency of the two anaerobic energy systems

Question 25

Factors affecting anaerobic capacity

Answer 25

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

Question 26

Balance definition

Answer 26

The ability to maintain equilibrium while stationary or moving

Question 27

Factors affecting balance

Answer 27

Base of support

Centre of gravity

Question 28

Coordination definition

Answer 28

Is the control of body parts to complete a sequence of movements. 
Often referred to as: 
Hand - eye 
Head  - eye 
Foot - eye

Question 29

Coordination explanation

Answer 29

Elite athlete performance is smooth, well-timed and effortless. They perform them with less effort.
Co-ordination improves with learning a new skill

Question 30

Factors affecting coordination

Answer 30

Skill Level

Amount of Practice

Question 31

Muscular Power definition

Answer 31

Is the ability to exert a force rapidly, over a short period of time.

Question 32

Factors affecting muscular power

Answer 32

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.

Question 33

Reaction Time definition

Answer 33

Is the time it takes the body to react to an external stimulus

Question 34

Factors affecting reaction time

Answer 34

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.

Question 35

Speed definition

Answer 35

Is how fast you can move your body or body part from point to another.

Question 36

Factors affecting speed

Answer 36

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