Components & Preparation Flashcards
health-related fitness components
C M M F P S
- cardiovascular endurance
- muscular endurance
- muscular strength
- flexibility
- power
- speed
skill-related fitness components
A B C R S
- agility
- balance
- coordination
- reaction time
- speed
define health
a state of complete physical, emotional and social well-being and not merely the absence of disease or infirmity
define fitness
the ability to meet/cope with the demands of the environment
define aerobic capacity/cardiovascular endurance
the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained physical activity
define muscular strength
the maximum force a muscle can generate against a given resistance, during a single maximal contraction
define muscular endurance
the ability of a muscle/muscle group to sustain repeated contractions at high force or maintain a static contraction over time whilst withstanding fatigue
define flexibility
the maximum elasticity of muscles and the range of motion at a joint
define power
a combination of strength and speed and the ability to exert maximum force in the shortest possible time/as quickly as possible
what are the four types of muscular strength?
- dynamic
- isometric
- reactive
- isokinetic
define dynamic strength
the ability of a muscle/group of muscles to exert force repeatedly or continuously during movement
define isometric strength
the ability of a muscle to exert force without changing its length; the joint angle remains constant
define reactive strength
the ability to rapidly switch between eccentric and concentric muscle actions in response to a stimulus
define isokinetic strength
the ability of a muscle to exert force at a constant speed through the full range of motion
define body composition
the proportion of fat, muscle, bone and other tissues that make up and individual’s body
define agility
the ability to change direction quickly and efficiently , while maintaining speed, balance, and power/control
define balance
the ability to maintain the centre of mass over the base of support, whether stationary or moving
define co-ordination
the ability to move two or more body parts at the same time, smoothly and efficiently
define reaction time
the time taken from detection of a stimulus to initiation of a response/movement
define speed
the ability to move the body or body parts as quickly as possible from A to B/over a set distance
what are the two types of flexibility?
- static
- dynamic
define static flexibility
the range of motion around a joint when the body is in a stationary position
define dynamic flexibility
the range of motion around a joint during movement, involving muscles and soft tissues moving through their full range actively
list the factors that can determine an individual’s flexibility (8)
- elasticity of ligaments and tendons
- amount of stretch allowed by the joints
- type of joint
- structure of joint
- temperature of the surrounding muscle and connective tissue
- training
- age
- gender
state what a lab test is
involves the assessment of an individual’s physical fitness, performance, or physiological parameters in a controlled, indoor environment typically equipped with specialised equipment
state what a field test is
involves the assessment of an individual’s physical fitness, performance, or skills in a real-world or outdoor setting that closely stimulates the conditions of a specific sport or activity
list the six tests for body composition
- skinfold callipers
- BMI (body mass index)
- waist to hip ratio
- BIA (bioelectrical impedance analysis)
- hydrostatic weighing
- DEXA (dual energy x-ray absorptiometry)
describe the procedure for the maximal VO2 treadmill test (4)
- performed on an appropriate ergometer (treadmill or cycle)
- exercise workloads gradually increase in increments (from moderate to maximal)
- using a computerised gas analyser, oxygen uptake is calculated from measures of O2 and CO2 in the expired air and minute ventilation
- results are presented as either l/min or ml/kg/min
what are the physiological criteria that confirm the attainment of VO2 max? (5)
- a plateau in VO2 max/VO2 despite an increase in workload
- an RER value above 1.0
- heart rate within 5-10 beats of age predicted maximum (220-age)
- blood lactate level above 8 mmol/L
- a rating of perceived exertion of 20
describe the procedure for the 30 second Wingate Test (3)
- performer will pedal a cycle ergometer for 30 seconds at an “all-out” pace
- on commencing the test, usually by a verbal signal, the individual pedals all out with no resistance
- after 3 seconds, the predetermined fixed resistance is applied to the flywheel and remains for the duration of the test
how is the predetermined fixed resistance calculated within the wingate test?
it is 7.5% of the performer’s body weight
which three things does the wingate test measure?
peak power
anaerobic capacity
anaerobic fatigue
define respiratory exchange ratio
the measurement used to determine the mix of fuel sources that the body uses during exercise
how is RER calculated?
volume of CO2 produced divided by volume of oxygen consumed
define validity
whether the test actually measures what it set out to measure
define reliability
whether the test is accurate and can be repeated
