Core 2

Question 0

How is the FITT principle used to improve aerobic training?

Answer 0

The FITT principle; Frequency (how often), Intensity (amount of effort vested into exercise), Time (how long) and Type can improve aerobic (ie. with oxygen) training that is exercise that is dependent on oxygen utilisation to enable muscular work.
The minimum recommended sessions per week is 2-3 times, however, an increase to 4-5 sessions per week is ideal for those wishing to improve their cardio respiratory training.
Before beginning aerobic training, your target heart rate should be determined. it is recommended that you should maintain your heart rate between 60-85% of it’s maximum. The maximum is calculated by 220 minus your age. To improve aerobic fitness, it would be best to stay within 70-85% of their maximum heart rate (fitter individuals) as to not overload the body .
Time for training is all dependent on the individual. It is recommended for 15-40 minutes a session with individuals who have lower fitness levels to aim for 20-30 minutes and then gradually increase. After 40 minutes, there are diminished returns and benefits are minimal in training.
To improve aerobic training, the best type of exercise includes ones which are continuous in nature and make use of large muscle groups such as running, walking, swimming, dancing and cycling.

Question 1

Describe a fitness test

Answer 1

Sit and Reach Test: This improves on your flexibility which is being able to move your joints through their full range of motion which is important for good joint function as well as being able to step, walk and lift normally. Eg. A short tight muscle muscle such as in the hamstrings can limit the ability of the pelvis to tilit, which directly affects the lower spine and can lead to low back pain. Through the sit and reach test, it allows one to reach forward thereby increasing their joint flexibility and allowing full movement in the pelvis area. This test involves a series of static stretches and should focus on the legs and trunk.

Question 2

What are the different components that make for a healthy body (health related components)? How it relates to movement efficiency and examples.

Answer 2

• cardio respiratory endurance: ability of heart, lungs and muscles to work aerobically over an extended period of time during prolonged exercise - delays fatigue with a good circulatory system, respiratory system and ensues the delivery of adequate quantities of blood (eg. Cycling, marathons, triathlons)
• muscular endurance: ability to work muscles over a long period of time without fatigue - allows for agility and speed in movement (eg. Cross-country, rowing, cycling - muscle groups must contract repeatedly)
• muscular strength: ability to exert force against resistance in one maximal effort - reduces risk of injury, allows for better balance and power (eg. Weightlifting, gymnastics, rugby)
• flexibility: ability to bend or flex, range of movement about a joint - important for injury prevention, allows for more full and efficient movement (eg. Gymnastics, karate, dance)
• body composition: amount of muscles, bones and fat tissues that make up the body - certain amount of fat is essential to protect and insulate vital organs, storage fat is useful as fuel in endurance sports but high levels of fat hinders performance (eg. Basketball - tall, gymnastics - light, boxing - with mass)

Question 3

Different components to make for a good sporting performance (skill related).

Answer 3

• Speed: ability to move body part quickly - improvements lead to higher reaction time (sprinting, golf, nrl)
• Power: product of strength and speed - accomplishes greater amount of work per unit of time (sprinting, javelin, weightlifting)
• Balance: ability to maintain equilibrium whilst stationary or moving - proper execution of skill (gymnastics), prevents you from falling (ballet, contact sports - rugby)
• Agility: being able to change your direction and speed at which you are travelling quickly and efficiently - maintaining balance (skiing, soccer, tennis)
• Reaction Time: time taken between stimulus and response - respond quickly ensuring efficient movement (sprinting, soccer, badminton)
• Coordination: ability to use body parts and senses together to produce smooth efficient movements - less prone to accidents and injuries, can acquire new movements readily (eg. Dancing, sprinting, tennis)