Exam 2 Prep Flashcards
What are the health-related components of fitness?
Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body Composition
What is cardiorespiratory endurance?
It refers to the bodies’ ability to maintain movement for an extended period of time
How can cardiorespiratory endurance be tested?
Can be tested through maximal or sub-maximal VO2 testing such as the treadmill test which is done in a testing clinic, where they hook you up to recordings etc. . Another, more simpler way could be through the use of the beep test
How does good cardiorespiratory endurance impact movement efficiency?
Good cardiorespiratory endurance impacts fitness as it means that the body can work at higher intensities for longer, without fatigue or at least it will delay fatigue.
Lack of fatigue —> athlete technique maintenance
What is muscular strength?
It is a measure of the maximal amount of force that a muscle can produce in one contraction
How does good muscular strength impact movement efficiency? Give an example
A greater strength means that less effort is required to produce particular movements (stronger person finds it easier to lift a 40kg barbell than a weaker person).
It also helps increase the biomechanical efficiency of the bodies movements, especially through allowing for stabilisation to take place (100m develop core strength to stabilise their torso when sprinting to increase force output and maintain better streamline)
Is testing cardiorespiratory endurance a good prediction of performance? Give examples of when it is useful and not useful.
Good prediction for performance in aerobic based sports, mainly ones that do not rely heavily on skills. However, prediction of performance starts to fall away as the sport becomes more reliant on skill. I.e. someone who has a good beep test score may not necessarily be good at soccer
Would be helpful in marathons, cycling, triathlons or long distance swimming
How can muscular strength be tested
This can be measured through 1 rep max testing (I.e. lifting your max deadlift), as well as using dynamometers
Is testing muscular strength a good prediction of performance? Give examples of when it is useful and not useful.
Similar to cardiorespiratory endurance testing, it is only a useful prediction for performance to a certain extent, and it will start to fall away as the sport becomes more reliant on skill. However the 1RM testing is effective testing for the sport of weightlifting (which is kinda skill), it won’t be helpful for a basketballer
What is muscular endurance? How is it different to muscular strength?
Muscular endurance is a muscle’s or group of muscle’s ability to repeat a set of specific movements over and over again. This is different to muscular strength as strength is one rep at maximum muscular contraction, whereas muscular endurance is the ability for multiple sub-maximal muscular contractions to occur.
How can muscular endurance be tested?
Measured by testing how many times an athlete can perform a certain movement in a set time. I.e. Amount of pushups or situps done in a minute
Is testing muscular endurance a good prediction of performance?
As with many of the health-related components of fitness, testing is often done and used to set
a baseline that must be met by the athlete before skill-related components of fitness are
developed along with technique, and other aspects. Thus, it is a good prediction of a ‘base’ for performance, but not actual good performance in a team sport
What is flexibility?
Flexibility refers to the range of motion/movement at your joints and your body’s ability to move freely. Flexibility is joint and muscle(group) specific
Why is flexibility good? (5)
Helps prevent injury Improve posture Decrease back pain Maintain healthy joints Improve balance through movement
How does flexibility impact movement efficiency? Give an example
It assists movement efficiency as the body can perform better with better technique when moving. This better technique is improved through allowing for a more fluid movement that flow through the appropiate planes oof motion
Better technique –> greater force development –> efficient transfer of force into motion
Is testing flexibility a good prediction of performance?
It can be very helpful in predicting performance for sports which require great flexibility. Such as dancing and gymnastics. However, similar to the rest of the fitness related components, it is only helpful in other sports if used in conjunction with other forms of skill
How can flexibility be tested?
Sit and reach test
What is body composition?
Body composition focusses on a persons percentage body fat, but also used to determine bone, muscle and water composition percentages
How can body composition be tested? (5)
It can be tested through the use of several tests such as:
Skin fold testing Underwater weighing Bioelectrical independence Dexa scanning Bod Pod
Is body composition a good prediction of performance?
No, not really. Just because someone may be lean, it does not mean that they will perform better than someone who may not be as lean in a triathlon. It is dependent on other fitness and skill factors of performance
How does body composition relate to movement efficiency? Give examples
Although body composition does relate to movement efficiency, it changes according to each sport. For example having a high body composition might be good for sumo wrestling, but it may have a negative impact on sprinting performance
What are the skill related components of physical fitness?
Power Speed Agility Coordination Balance Reaction time
What is the general correlation between skill related components of physical fitness and movement efficiency?
Generally they have a positive correlation, where when skill related components of physical fitness are improved, there will be an improvement in movement efficiency.
What is power?
Power is defined as an amount of work done in a particular time, where work is the product of force on an object
Greater power will also mean the athlete can complete set amounts of work at
a faster rate.
How is power tested?
Highest vertical jump or broad jump measures the power in legs
How does power relate to movement efficiency?
Many sports require power over strength or speed on its own, this is because power related to acceleration which is nearly always used in sports
Greater power will also mean the athlete can complete set amounts of work at a faster rate.
Is power a good predictor of performance?
It is a relatively good predictor of performance, this is because it relates to skills which are required in many sports (improves acceleration which is the amount that distance changes in relation to time), It is helpful in many sports where fast movements are required. However, good power does not directly mean good performance, as technique is still required to maintain performance
What is speed?
Speed is the distance at which something travels in a set period of time, and is usually measured in m/s or km/hr. It is measured by dividing distance by time
What sports is speed important in?
Sprinting Swimming Rugby Baseball and more
How does speed relate to movement efficiency?
The faster the athlete can move, the better they will perform. In relation to efficiency, high speed will frequently require high energy consumption and
result in fatigue.
How is speed tested?
It could be tested through a 50m sprint or a speed gun
Is testing speed a good predictor of performance?
It can be. It just has to be specific to the sport which is performed. I.e., if the sport only requires you to run 10m, there is no point in testing a 100m sprint
What is agility?
Agility is a combination of speed, power, balance and reaction time. Formal definition is: ‘A rapid whole body movement with change of velocity or direction in response to a stimulus’
How is agility tested?
For agility to be tested efficiently, the athlete must not know what’s about to happen. For it to be effectively tested, there needs to be a stimulus that occurs, which results in the change in velocity. Such as stimulus is normally a defender or object in sports performance.
How will agility impact movement efficiency?
The ability to change direction is built into agility and the faster and more technical your skill in changing
direction, the better your agility can be, which will increase performance in sports which require good agility such as soccer
What is coordination
Coordination is the body’s ability to perform smooth and efficient movements. Requires the athlete to combine multiple movements into a single movement that is fluid and achieves the intended goal. There are different types of coordination, such as hand eye coordination and foot eye coordination.
What are fine motor skills?
Fine motor skills are about our coordination in relation to small movements and the ease they are performed. I.e. performing a snooker shot
What are gross motor skills?
Gross motor (physical) skills are those which require whole body movement and which involve the large (core stabilising) muscles of the body to perform everyday functions, such as standing and walking, running and jumping, and sitting upright at the table. They also includes eye-hand coordination skills such as ball skills (throwing, catching, kicking) as well as riding a bike or a scooter and swimming.
Is testing coordination a good predictor of performance?
As long as the coordination which is being tested is relevant to the movements required in a sport. I.e. testing hand-eye coordination is not going to be useful for sports such as soccer. Thus it can only predict performance to as far as the test relates to the sport
What is balance?
Balance refers to an athlete’s ability to stay in control of their body’s position. There is both static and dynamic balance
What is static balance? How can it be tested?
The balance of a person when they are stationary. Tested through stalk balance test
What is dynamic balance? How can it be tested?
Dynamic balance refers to balance which occurs when the athlete is moving. This is seen through balance when walking or running, but can be more complex such as balance on a balance beam by gymnasts. Testing is more complicated here, and has to refer to the sport to have any good basis
How does balance relate to movement efficiency?
Balance relates to movement efficiency because it is an underlining requirement for general movement and non-movement to occur. Thus higher balance, higher efficiency
What is reaction time?
Refers to the speed at which an athlete responds to an external stimulus
Why is reaction time important to perfromance?
It is used in different sporting scenarios
How effective is testing reaction time as a predictor of performance?
Reaction time can help predict certain aspects of a performance. I.e. a goalkeeper trying to react to a shot being made. Testing reaction time may be beneficial for some sports, it will not always predict performance very well, unless it is specific to the sport/position and
that is the only aspect of the performance you are trying to predict.
Thus, it could be helpful in certain niche cases such as a sprint, but does not affect the actual performance
How does reaction time relate to movement efficiency?
It doesn’t, it doesn’t save time performing an action or even help perfect technique. It will only be helpful in the 100m sprint, so that the sprinter isn’t playing ‘catchup’
What are the five immediate physiological responses to training?
Heart rate Ventilation rate Stroke volume Cardiac output Lactate levels
What is the main reason behind the 5 physiological responses to training?
The main reason is that for many of the immediate physiological responses there is an increased amount of carbon dioxide produced by working muscles which increases many of these physiological responses to training
What is heart rate?
The number of times your heart beats in a minute
How does heart rate respond to training?
It increases the heart rate from resting value. Before training, it increases the heart rate in response to familiar stimulus. Heart rate then increases in response to exercise due to an increase in carbon dioxide in the blood, which indicates a need for more oxygen, which thus increases the heart rate.
How does intensity affect the heart rate? Give an example.
As the intensity changes, the heart rate changes in response to it. For example, doing hill runs might increase the heart rate to 174 BPM, but then jogging on flat ground will decrease it to 130 BPM because of the lower intensity
What is ventilation rate?
It is a measure of how many breaths a person takes a minute, and is known as the respiratory rate
How does ventilation rate respond to training?
Ventilation rate will have an immediate increase in response to training as the body is responding to the increasing concentration of C02 in the blood. Your body has to breathe out the Co2 to remove it. Increasing respiration rate increases the
amount of C02 removed, while at the same time increasing the amount of oxygen inspired.
It also increases slightly just before training in response to anticipation of movement
How does intensity affect the ventilation rate? Give an example
As intensity changes, heart rate changes in response to it. An athlete who was jogging at 60% will have an increase in ventilation rate when they complete
a 60m sprint at 100%. This change in rate comes in response to the increased demand for oxygen
delivery and carbon dioxide removal.
What is stroke volume?
Stroke volume is the amount of blood in mL which is pumped out of the left ventricle per contraction
How does stroke volume respond to training? Why?
Stroke Volume’s immediate response is to increase. This is because:
Firstly there is an increase in blood returning to the heart due to muscular contractions,
which naturally results in greater diastolic filling of the heart increasing the stroke volume.
Secondly, the body has a higher demand for oxygen and therefore the heart contracts more
forcefully during exercise.
Thirdly, there is less resistance to the blood moving out of the ventricle due to vasodilation
(widening) of the blood vessels
What is cardiac output?
Cardiac output is the amount of blood pumped out of the left ventricle in a minute
How is cardiac output calculated?
Stroke volume times (x) heart rate
How does cardiac output respond to training?
Cardiac output immediately increases in response to training and is directly related to the intensity of workout
Why does cardiac output increase in response to training? (4)
Greater blood flow back to the heart, creating a larger stroke volume
Less resistance to blood flow due to vasodilation
An increased demand for oxygen and nutrients by the working muscles
Large production of carbon dioxide during exercise
What is vasodilation?
the dilatation of blood vessels, which decreases blood pressure.
What causes an increase in cardiac output (what other physiological factors increase which cause an increase in cardiac output?)
Increases in stroke volume and heart rate
What do lactate levels mean?
Refers to the amount of lactate and/or lactic acid in your blood
How is lactic acid produced?
Produced by the lactic acid energy system and is quickly converted to lactate before being transported to your liver where it is converted to glucose
How do lactate levels in your blood respond to training?
Lactate levels in the blood rise in response to the body using the lactic acid energy system which is required for higher intensities of training .
During lower intensities of training, there is a slight increase in the lactate levels, but this level is maintained throughout the training, before returning to resting levels once training stops
Anaerobic training causes larger increases in lactate levels due to the use of higher intensities that specifically rely on the lactic acid energy system
What is aerobic training?
It is a form of training that focuses on developing the cardiorespiratory endurance of the athlete and predominantly utilises the aerobic energy system. Refers to ‘with oxygen’.
What is anaerobic training?
Varies depending on the focus of the session, but anaerobic means
without oxygen’ and predominantly uses the anaerobic energy systems (lactic acid and ATP-PC system). Normally describes activities which are less than 2 minutes
What are the different types of joints?
Fibrous
Cartilaginous or slightly moveable
Synovial or freely moveable
What are the different types of bones?
Long Short Flat Irregular Sesamoid
What are fibrous joints?
Occur when bone ends are joined by strong, short bands of fibrous tissue such as the skull. This joint doesn’t allow for movement to occur
What are cartilaginous joints?
They occur when the bones are separated by a disc of plate made up of tough fibrous cartilage
What are synovial joints?
Allow for a range of movement and are possible with the use of tendons, ligaments, cartilage and synovial fluid.
What are the six types of synovial joints
Plane Hinge Pivot Ellipsoid/Condyloid Saddle Ball and socket
What is extension?
The straightening or increasing the anglel at a joint
What is adduction?
Moving a body part towards the centre or midline
What is abduction
Moving a body part away from the midline
What is circumduction?
Moving a joint in a circular motion. It can take place at joints which flex, extend, adduct and abduct
What is rotation?
Turning or twisting a bone along its axis
What is dorsiflexion?
Only takes place at the ankle joint, and involves moving the toes towards the shin bone
What is plantarflexion?
Only takes place at the ankle joints, and involves moving toes away from the shin bone
What types of movement does ball and socket allow for? Give two examples
Flexion and extension, abduction and adduction, circumduction. Hip and shoulder
What types of movement does a hinge joint allow for? Give three examples
Flexion and extension in one place. Elbow, knee, fingers
What types of movement does a condyloid joint allow for? Give an example
Flexion and extension, abduction and adduction. Wrist joint
What type of movement does a pivot joint allow for? Give two examples
Rotational movements for flexion or extension. Radius, ulna
What type of movement does a sliding joint allow for?
Allows for the bones too glide past one another in any direction
What type of movement does a saddle joint allow for?
Movement through two planes but no axial, circumduction, flexion and extension, abduction and adduction.
Base of thumb
