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PE > EXERCISE PHYSIOLOGY AND TRAINING METHODS - COMPONENTS OF TRAINING AND FITNESS TESTING > Flashcards

EXERCISE PHYSIOLOGY AND TRAINING METHODS - COMPONENTS OF TRAINING AND FITNESS TESTING Flashcards

1
Q

HEALTH

A

A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity (World Health Organisation, 2018)

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2
Q

FITNESS

A

The ability to cope with everyday life/ the ability to meet the demands of the environment

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3
Q

HEALTH REALTED FITNESS COMPONENTS

A
  • flexibility
  • power
  • strength
  • muscular endurance
  • cardiovascular endurance
  • body composition (BOTH)
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4
Q

SKILL/ MOTOR COMPONENTS OF FITNESS

A
  • co-ordination
  • agility
  • balance
  • reaction time
  • speed
  • body composition (BOTH)
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5
Q

CARDIOVASCULAR ENDURANCE (VO2-MAX)

A

VO2-MAX= maximum amount of oxygen that van be taken into the body & utilised, per minute (ml/kg/min)

OR

the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained physical activity
= aerobic capacity/ cardiovascular endurance

links to aerobic energy system

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6
Q

HOW TO TEST CARDIOVASCULAR ENDURANCE

A

FIELD-BASED= multi-stage fitness test (bleep test) or 12 minute cooper run

LAB BASED= VO2-Max test using a treadmill or cycle ergometer (gas analysis)

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7
Q

FIELD-BASED

A

natural environment
involves assessment of an individuals physical fitness, performance, or skill in a real-world or outdoor setting that closely simulates the conditions of a specific sport or activity
in the presence of extraneous/ environmental variables

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8
Q

LAB BASED

A

controlled environment
also specialised equipment
the assessment of an individuals physical fitness, performance, or physiological parameters in controlled, indoor environment typically equipped with specialised instruments and equipment

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9
Q

MUSCULAR STRENGTH

A

maximum force a muscle can generate against a given resistance, during a single maximal contraction

links to ATP-PC system

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10
Q

HOW TO TEST MUSCULAR STRENGTH

A

FIELD-BASED= handgrip dynamometer test or 1RM test

LAB BASED= force platform to measure peak force during an isometric contraction (IMTP)

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11
Q

DYNAMIC STRENGTH

A

DYNAMIC= on the move/ movement

-the ability of muscles to produce force repeatedly over a period of time.

-endurance combined with strength
- this often involves force being produced maximally under concentric contraction (shortening) and eccentric contraction (lengthening)

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12
Q

ISOMETRIC/ STATIC STRENGTH

A

ability of muscles to exert force without changing their length or causing any visible movement at a joint
e.g. crucifix gymnastics

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13
Q

REACTIVE STRENGTH

A

the ability to quickly switch from absorbing force (eccentric contraction) to producing force (concentric contraction). crucial for explosive movements
e.g. header at football, triple jump
Reactive Strength Index (RSI)

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14
Q

ISOKINETIC

A

type of muscle contraction where the speed of movement remains constant throughout the range of motion, regardless of the amount of force applied
constant speed throughout the entire range of motion
- rehabilitation

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15
Q

MUSCULAR ENDURANCE

A

the ability of a muscle or muscle group to sustain repeated contractions at high force or maintain a static contraction over time, whilst withstanding fatigue

links to anaerobic glycolysis
Type 2A

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16
Q

HOW TO TEST MUSCULAR ENDURANCE

A

FIELD-BASED= press up test or sit up test for specific time

LAB BASED= 30 second wingate test

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17
Q

FLEXIBILITY

A

the maximum elasticity of muscles AND the range of motion at a joint

two main types of flexibility:
- static flexibility
- dynamic flexibility

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18
Q

STATIC FLEXIBILITY

A

the range of motion around a joint when the body is in a stationary position
e.g. gymnast around the hips holds a split position on the floor

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19
Q

DYNAMIC FLEXIBILITY

A

range of motion around a joint during movement, involving muscles and soft tissues moving through their full range actively
e.g. a gymnast executing a split leap mid-air

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20
Q

HOW TO TEST FLEXIBILITY

A

FIELD-BASED= sit-and-reach test

LAB BASED= goniometry to measure specific joint angles

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21
Q

FACTORS THAT DETERMINE AN INDIVIDUALS FLEXIBILITY

A
  • elasticity of ligaments and tendons
  • amount of stretch allowed by surrounding muscles
  • type of joint- hinge, only movement in one plane, ball and socket, many planes
  • structure of the joint
  • temperature of surrounding muscles and connective tissue
  • training- flexibility can decrease during periods of inactivity
  • age- older people tend to be less flexible
  • gender- women tend to be more flexible than men due to hormonal differences
22
Q

POWER

A

combination of strength and speed (strength x speed)
AND
its the ability to exert maximum force in the shortest possible time/ as quickly as possible (in an explosive movement)

links to ATP-PC system

23
Q

HOW TO TEST POWER

A

FIELD-BASED= vertical jump test or standing broad jump

LAB BASED= force plates analysis during jumping and 6-second peak power test, wingate test

24
Q

HOW TO WORK OUT FATIGUE INDEX

A

FI= (peak power - lowest power/ peak power) x 100

want the percentage to be as low as possible
measuring anaerobic fatigue

25
BODY COMPOSITION
refers to the proportion of fat, muscle, bone, and other tissues that make up an individuals body. it is typically expressed as a percentage of body fat versus lean body mass (muscles, bones, and organs)
26
HOW TO TEST BODY COMPOSITION
FIELD-BASED= skinfold callipers. BMI (Body Mass Index) waist-to-hip ratio, bioelectrical impedance analysis (BIA) LAB BASED= hydrostatic weighing (underwater weighing) Dual-energy x-ray absorptiometry (DEXA)
27
HYDROSTATIC WEIGHING
HOW IT WORKS- (1) body density measurement: - dry weight: individual is first weighed on dry land using a precise scale - underwater weight: person is submerged in a tank of water and weighed again. since fat is less dense than water and muscle, the buoyance experienced reflects the individuals body composition (2) volume of water displaced: - the difference between dry weight and underwater weight is used to calculate the volume of water displaced, which equals the individuals body volume (3) body density calculation: - formula: body density = dry weight/ body volume - body volume is derived from the water displaced and corrected for residual lung volume (air left in the lungs during exhalation) and gastrointestinal air. (4) fat percentage calculation: - once body density is calculated, it is converted into body fat percentage using specific formulas such as the siri equation: Body Fat Percentage= 495/ body density - 450 the siri equation assumes average tissue densities, but other equations may be used depending on the population being assessed
28
WHY HYDROSTATIC WEIGHING WORKS
- fat vs. lean tissue density - fat has a density of about 0.9g/cm3, which is less than water (1.0g/cm3), so it floats - lean tissue (muscle, bone) has a density greater than water (around 1.1 g/cm3), so it sinks -the relative proportions of fat and lean tissue affect how buoyant the person is
29
ADVANTAGES OF HYDROSTSIC WEIGHING
- highly accurate for measuring body composition - considering the 'gold standard' for many years
30
DISADVANTAGES OF HYDROSTATIC WEIGHING
- requires specialised equipment and a water tank - individuals must exhale as much air as possible before submersion to avoid errors - may cause some discomfort for some individuals (fear of water or holding breath)
31
AGILITY
The ability to change direction quickly and efficiently, while maintaining speed, balance and power/ control e.g. tennis player moving side to side at high speed to return the ball
32
HOW TO TEST ABILITY
FIELD-BASED= illinois agility test. 5-0-5 agility test LAB BASED= 3D motion capture analysis (uses motion cameras and force plates in a controlled lab setting to measure an individuals movement patterns, reaction time, and change of direction mechanics)
33
AGILITY HOWEVER...
Agility is 'a rapid whole body movement with change of velocity or direction in response to a stimulus'
34
AGILITY IS BUILT-UP OF MANY COGNITIVE FUNCTIONS SUCH AS....
TRAP-V -Timing -Reaction time -Anticipation -Perception -Visual processing
35
BALANCE
The ability to maintain the centre of mass (point at which your mass is evenly distributed) over the base of support, whether stationary or moving... -static -dynamic e.g. static- a handstand in gymnastics dynamic- landing a vault in gymnastics
36
STATIC BALANCE
Maintenance of COM over base of support while stationary
37
DYNAMIC BALANCE
Maintenance of a balanced position while moving
38
HOW TO TEST BALANCE
FIELD-BASED= standing stork test LAB BASED= force platform to analyse centre of pressure
39
CO-ORDINATION
the ability to move two or more body parts at the same time (simultaneously), smoothly and efficiently e.g. the drive requires the co-ordination of various body parts, feet, torso, legs, arms, hands, to create a fluid motion that results in an accurate and powerful strike of the ball
40
HOW TO TEST CO-ORDINATION
FIELD-BASED= Wall toss throw LAB BASED= eye-hand co-ordination tracking device
41
REACTION TIME
time taken from detection of a stimulus to initiation of a response/ movement e.g. goalkeeper diving after a free kick has been taken, following detection of the ball flight
42
HOW TO TEST REACTION TIME
FIELD-BASED= ruler drop test LAB BASED= batak reaction test. computerised reaction time test
43
SPEED
the ability to move the body or body parts as quickly as possible from A to B/ over a set distance e.g. 100m sprinter from start to finish
44
HOW TO TEST SPEED
FIELD-BASED= 5m/ 20m/ 30m sprint tests
45
REASONS FOR FITNESS TESTING
(1) identify strengths and weaknesses- comparing results using normative data (2) can help towards designing individualised training programmes (3) monitor progress (4) evaluate training effectiveness (5) compare with other athletes, yourself and normative data (6) set goals- incentive to improve, motivation and achievement (7) identify talent (8) highlight progress (9) assess risk factors (10) give the coach info for team selection AND position selection
46
ADVANTAGES OF LAB TESTS
-controlled environment - accurate precise data - specificity - baseline measurements - applications to theory - safety
47
DISADVANTAGES OF LAB TESTS
- costs - time-consuming - artificial setting - skill dependency - physical and mental strain - limited accessibility
48
ADVANTAGES OF FIELD BASED TEST
- realistic environment - practicality - cost-effective - team and group testing - motivation - application to sport-specific skills - ease of repetition
49
DISADVANTAGES OF FIELD BASED TESTING
- less controlled - lower accuracy - subjectivity - limited insight - potential for bias - safety concerns - challenging standardisation - cant control environment
50
RESPIRATORY EXCHANGE RATIO (RER)
is a measurement used to determine the mix of fuel sources (carbohydrates vs. fats) the body uses during exercise is the ratio of the volume of carbon dioxide (CO2) produced to the volume of oxygen (O2) consumed, represented as -RER = 0.7 indicates fat as the predominant fuel source -RER= 1.0 indicates carbohydrates as the predominant fuel source +RER 1.0 suggests intense exercise and anaerobic respiration increase AVO2 Diff = increase in VO2 Max
51
FACTORS TO TAKE INTO ACCOUNT WHEN TESTING
- tester should be experienced, to avoid errors in timing and measurement - equipment should be standardised, to avoid bias - the sequences of tests is important - is the performer motivated to complete the test to the best of their ability - tests should be repeated to avoid human error

PE (10 decks)

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