Chapters 7-10 Flashcards
Skill related fitness components
Muscular power, balance, co ordination, reaction time, speed and agility.
Anaerobic capacity
The ability of the body to produce energy without using oxygen.
Eg. Discus, high jump or long jump
Aerobic capacity
The ability of the heart, blood vessels and respiratory system to supply nutrient and oxygenated blood to the working muscles.
Eg. Marathon or footy game
Muscular strength
The force or tension a muscle/muscle group can exert against a resistance in one maximal contraction.
Eg. Weight lifting
Body composition
Proportion of bone, muscle and fat in an athlete.
Eg. BMI, ski folds
Muscular endurance
The ability of a muscle/common group of muscles to continue sustained contractions in the face of fatigue.
Eg. Last push up in a set of push ups
Flexibility
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.
Eg. Splits, dancing
Health related fitness components
Anaerobic capacity, aerobic capacity, muscular strength, body composition, muscular endurance, flexibility
Muscular power
The ability to exert a force rapidly over a short period of time.
Eg. Shot put
Balance
The ability to maintain equilibrium while stationary or moving
Eg. Parallel bars
Coordination
The ability to use the body’s sense to execute motor skills smoothly.
Eg. Tennis serve
Reaction time
The time from the presentation of a stimulus to the onset of a response.
Eg. Wicket keeper catch in cricket
Speed
How fast you can move your body from one point to another.
Eg. Long jump run up
Agility
The ability to change positions or directions rapidly while maintaining balance.
Eg. Dodging opponents
Data collection/ activity analysis methods
Direct observation, observation and statistics and digital recording
Direct observation
-definition -positives -negatives -data collection
Basic, short term information on general state of play and performance.
Positives: quick, easy information and data.
Negatives: may miss or forget things that happen.
Data collected: movement patterns, intensity, skill frequencies and muscle groups
Observation and statistics
-definition -positives -negatives -data collection
Watching and writing notes.
P: evidence of written data, have something to refer to, specific feedback.
N: may miss something when writing notes.
DC: movement patterns, intensities, work to rest ratios, muscle groups and skill frequencies.
Digital recording
-definition -positives -negatives -data collection
The use of heart rate monitors, GPS, filming and eye in the sky technology.
P: accurate, doesn’t miss anything.
N: expensive equipment, not very practical.
DC: movement patterns, intensity, work to rest ratios, muscle groups and skill frequency.
Work to rest ratios
ATP-PC: 1:6+
Anaerobic glycolysis: 1:2- 1:5
Aerobic: 1:1 - 1:1.5
Par Q
A questionnaire that informs you if you need to see a doctor before starting physical activity.
Informed consent
Agreement by the performer to continues with testing after being made aware of the risks involved with the test.
Par Q & informed consent
Why??
Minimising the risk of harm to both the performer and test administrator.
Pre and post testing
Important because it can asses the success of a training program.
It can also be a record of progress/improvement for the individual
Fitness components test
Aerobic capacity
Anaerobic capacity
Muscular strength
Aerobic capacity: VO2 Max tests, 20 metre shuttle run
Anaerobic: phosphate recovery test.
Muscular strength: hand grip test, 1RM bench press test.
Fitness components test
Muscular endurance
Flexibility
Body composition
Muscular endurance: timed sit ups/ push ups.
Flexibility: sit and reach test
Body composition: skin folds, BMI
Fitness components test
Muscular power
Speed
Agility
Muscular power: basketball throw, vertical jump.
Speed: 35m or 50m sprint tests
Agility: SEMO agility test and Illinois agility test
Fitness components test
Coordination
Balance
Reaction time
Coordination: alternate hand wall toss test.
Balance: standing balance test.
Reaction time: ruler drop test
Lab test
Pros and cons
Reserved for elite performers where fitness testing accuracy is paramount
Pro: accurate, good facilities and equipment, run by professionals
Con: very expensive, mainly for elite performers
Field tests
Pros and cons
Can be functional and accurate as long as protocols are followed.
Pro: functional, accurate, serval people can be tested at once, cheap and easy.
Con: can be effects by environment.
Fitness assessment protocols
- name
- importance?
Validity, reliability, accuracy,
Important to ensure that the test results are correct
Validity
The degrees to which a test measures what it measure
Reliability
The ability of a test to produce consistent and repeatable results
Accuracy
The ability of a test to produce exact results
Training principles
Specificity, Intensity, Duration, Overload, Frequency
Specificity definition
The foundation of any training program for an athlete to achieve maximal benefits
Intensity definition
The level of exertion being applied to an activity
Duration definition.
The amount of times spent whilst engaging in physical activity
Overload definition
A planned increase in training stimulus to cause a positive long term adaptation.
Frequency definition
The amount of times a person is physically active for in a set period of time
Variety
Helps mentally motivate a performer who is becoming bored with a program.
Also may lead to enhanced improvement though the application of a different training stimulus
Detraining
The termination of training due to illness, Injury or boredom and the corresponding and rapid return to pre training levels
Maintenance
Fitness gains can be maintained by training twice a week
Individuality
Individuals respond differently to a similar training stimulus.
Reasons for this are, genetic predisposition, initial fitness levels, preparedness, adaptive responses
Diminishing returns
Everyone has a genetic potential for fitness.
An untrained athlete will show greater initial improvements.
As a performer gets closer to their ultimate potential the rate of improvement slows down
Tapering
The reduction in training volume before a competition.
Enables a performer to minimise the effects of any residual fatigue fro, their training so they feel recharged.
Only volume is reduced, intensity will remain relatively constant to maintain specificity
Periodisation cycle
Macrocycles, mesocycles and microcycles
Macrocycle
A long training period (12months)
Mesocycle
A segment of a macrocyle (3-6 weeks)
Microcycle
A smaller segment of a mesocycle (5-10 days, usually 7)
Training zones
Intensity
Aerobic: 70-85% max HR Anaerobic glycolysis: 85+% max HR ATP PC: 95% max HR LIP: 85-90% max HR Recovery:
Training methods
Interval training, circuit, continuous, resistance, core strength, speed, flexibility, fartlek, plyometrics,
Long interval training
- Improves aerobic capacity and body composition.
- improves aerobic system.
- aim is to increase performers lip
- 1:1
- 70-85% max HR
- run continuously for 3 minutes then rest for three minutes.
Medium interval training
- Improves speed and muscular endurance.
- improves ATP PC and anaerobic system
- aim is to develop tolerance for lactic acid
- work 10-60 seconds, rest 1+ minutes
- eg. Treadmill for 20 seconds
Short interval training
- improves speed
- improves ATP PC system
- aim is to improve speed
- work under 10 seconds rest for 1 minute
- 1:6
Continuous training
- improves aerobic capacity and body composition (aerobic system)
- performing an activity non stop for a period of time.
- over 20 minutes
- 1:1 70-85%
- eg. Running
Fartlek training
- Improves aerobic capacity and body composition (aerobic)
- random bursts of higher intensity.
- hard to overload due to random bursts of speed.
- 70-85%
Resistance training
- improves anaerobic capacity, muscular power, muscular strength, muscular endurance, speed and body composition
- anaerobic systems
- eg. Weight training
Speed training
- Improves speed (ATP PC)
- Aim is to increase stride length or stride frequency.
Plyometrics training
- improves anaerobic capacity, muscular power and speed.
- stretching and shortening of a muscle.
- eg. Basketball throw against a wall
Circuit training
- can improve all fitness components.
- a range of exercises at different stations.
- either with a fixed time or a fixed load.
- improve multiple fitness components
- overload by adding stations to the circuit or increasing time at each station
Core strength training
- Improves muscular strength and core (ATP PC)
- Pilates: uses coordinated breathing and movements to stretch and strengthen the body.
- Swiss ball: uses a ball to develop stability to improve balance
Flexibility training
Improves flexibility and helps with recovery
Dynamic/ballistic, static, pnf stretching
Static stretching
Holdings stretch for 10 seconds or more
Dynamic/ballistic stretching
Stretching whilst moving, moving a joint through its range of motion with controlled momentum.
Ballistic uses more force
PNF stretching
Stretching to a point of discomfort and holding it for 6+ seconds
Training program sequence
Training log entry Warm up Training methods Cool down Training log entry
Warm up
Enables performer to prepare for their main work out
Cool down
Should be similar movements as to what they have just trained but at lower intensities.
Reduces injury and soreness.
Gets rid of lactic acid in the muscles
Training logs
Provide information to the performer or coach based on improvement
Assessment of fitness
- identify what needs to be improved.
- fill out Par Q and informed consent.
- perform tests to see results
Specificity
Specific to required energy systems, fitness components, muscle groups, movement patterns and common skills
Intensity
Methods of determining intensity are % of Max HR, % of VO2 diff and training zones
Duration
Aerobic fitness- 30+ minutes per session for 6-12 weeks.
Anaerobic fitness- 10-15 minutes per session for 8-10 weeks
Overload
Should be applied by increasing one variable by 2-10% . May happen progressively
Frequency
To improve a fitness component, fitness training must occur 3 times a week
