Fitness And Training Priciples Flashcards
What is fitness
This is the ability to meet the demands of the environment——— there is physical and skill related components
Physical
- strength e.g. hand grip
- speed e.g. 30 m sprint
- flexibility e.g. sit and reach
- cardio vascular endurance e.g. cooper run
- muscular endurance e.g. 1 min sit up
- body composition e.g. bmi skin fold
Skill
- balance
- coordination e.g. ball
- power e.g. vertical jump
- agility
- reaction time e.g. ruler drop
What is the purpose of fitness testing
- Find an average
- See if you’ve improved
- See how well your doing
- Identify any strengths and weaknesses
- Talent identification
- Can measure the state of health
What are the categories of tests
- field
- laboratory
- maximal
- submaximal
Define validity
Does the test measure what you want it to
Define reliability
Can the test produce the same or very similar results if the test is repeated and there is no change in fitness level
Myoglobin
A substance located within the muscle that has a high affinity for oxygen
Anaerobic glycolic system
The breakdown of glycogen into lactate and hydrogen irons in the absence of oxygen
ADP
Adenosine di phosphate the breakdown of ADP to release the stored energy
Aerobic system
The breakdown of fat and glucose via the use of oxygen to support ATP resynthesis
Capillarisation
The development of new capillaries within tissue to support oxygen transport and diffusion
ATP-PC energy system
The breakdown of phosphocreatine to support ADP resynthesis
Mitochondria
Located within cells these are the site of oxygen utilisation via the Krebs cycle and the electron transport chain
Priming
The incorporation of high intensity exercise within a warm cool down to boost oxygen kinetics
What are the determinants of sports performance
- Maximal aerobic fitness
- Sub maximal aerobic fitness
- Exercise economy
This is all aerobic
- Anaerobic power
- Anaerobic capacity
- Maximum speed
This is all anaerobic
What is maximal aerobic fitness and the tests used
This is the maximum amount of oxygen, the body can use per minute vo2 max
Gas analysis vo2 max
Multistage fitness test
Yo-yo test
Cooper run
Queens college step test
What is submaximal aerobic fitness and the tests used
This is the ability to maintain a percentage of the vO2 max for a prolonged period of time
Obla/lactate sampling
What is exercise economy and the tests used
This is the energy required to maintain a constant velocity of movement for example, if two people are running at the same speed one could be using less energy than the other as there more economic
Gas analysis
What is anaerobic power and the tests used
The fastest rate at which energy can be produced anaerobically during activity
Sargeant jump
Magaria Kalaman stair test
Agility tests iliinois
What is anaerobic capacity and the test used
The amount of energy obtained from anaerobic sources, creatine phosphate breakdown, and anaerobic glycolysis in a single bout of exercise
Wingate test
Maximal accumulated O2 deficit
Repeat, anaerobic sprint test
Cunningham and Faulkner
What is maximum speed and the test used?
The time taken to move a body part/whole through a movement over a predetermined distance or speed d/t
Sprint tests, anything 100
Vo2max test
How is it completed?
The person is fitted with a facemask or a mouthpiece connected to a gas analysis system
Before the exercise begins resting heart rate and resting oxygen consumption should be taken
The person performs an exercise test either on a treadmill or a stationary bike, and the intensity increases typically in stages
Equipment measures the oxygen concentration and CO2 in the air is used to calculate a person VO2
The test continues until the individual reaches exhaustion at maximum capacity for three minutes each stage
Which determinates it
It measures maximal aerobic fitness
This is the maximum amount of oxygen the body can use per minute
What is an average score?
The vO2 max scores vary with factors like age, gender, and fitness levels
Woman
Average -30-36ml
Excellent -40ml+
Men
Average -38-42ml
Excellent -50ml+
Yo-yo intermittent test
The yo-yo intermittent test evaluates the individuals ability to repeatedly perform intervals over a long period of time
Equipment needed
-Flat dry surface
-Cones
-Tape measure
-Audio of beeps on a computer
-recording sheet
Instructions
-Start behind cone a
-run 20 m when instructed by the bleep on the computer to cone b and run back arriving at the next beep
-Once back run the 5 m recovery area to cone c and then back to cone b when the beep goes
-the beeps will repeatedly get faster if unable to get back before beep stop
What is tests and comparison?
-It tests maximal aerobic fitness which is the maximum amount of oxygen the body can use per minute
Wingate test
What is it?
-It is a short high intensity, cycling test that measures the determinant anaerobic power and capacity
-It involves peddling as fast as possible against the predetermined resistance and duration of 30 seconds
-the test provides valuable information about individuals agility to generate power in a short period
-This test is relevant for sports that require quick bursts of energy
-for example, sprinting, cycling and football
What does it measure?
-peak peak which is the highest power achieved during the test did it hurt I got I had like ECG test all the time and I’d have to get blood taken like when I was like 15 years old and it was awful but yeah, so do
Margaria kalamen power stair test
-this test is used to measure anaerobic power
Equipment
-cones to place on third step and ninth step
Pressure plates /laser, gates, or stopwatch
-Flight of steps around 17.5 cm high
What to do
-athlete-warm-up and do necessary stretches required
-athlete will then run 6 m before the staircase
-whilst taking three steps at a time, the performer will run up the steps
-the times on the third and ninth step will be measured
A test for anaerobic power
-due to the shore and quick speed this test is completed as it is measuring an aerobic power. This is because the test is at maximum intensity and it will be using the ATPPC system which lasts 8 to 10 seconds.
Data from the test
-qualitative data
-for college age students the meantime to complete the stair test is 1.46 seconds for boys and 1.76 for girls
Repeat, anaerobic sprint test
How is it completed?
Six sprints over 35 m distance with a 10 second recovery between each sprint
Equipment
-Needs a consistent environment
-dependable surface like a track
-a space at least 50 in length
-Measuring tape
-stopwatch
-Marker cones
-Weighing scales
-Performance recording sheet
-Test administered
Instructions
-calculate body mass
-warm-up
-Get ready in the starting position
-123 go start the button and participant begins to sprint at maximum
-clear when the the line is crossed, so stop the timer
-10 second recovery countdown
-prepare to start again
-repeat procedure for a total of six sprints
After-reduce problems
1. Rest sit or stand for 2 to 3 minutes.
2. Pale, if so, lie down on the chest and don’t be left alone.
How to calculate repeat anaerobics test scores
Calculate peak power output = body mass* distance squared divided by time cubed
-From the six sprint times on PPO’s you can then calculate the following maximum power output, minimum power output, average power output, the sum of them all divided by six
-fatigue index= maximum power minus minimum power divided by the total time for the six sprints
What does the repeat and aerobic sprint test measure?
-anaerobic capacity
Anaerobic power
Illinois agility test
What is agility and why is it important in sport?
Agility is the ability to change direction quickly . Football is one of the best examples to show where abilities useful because in football you were always changing direction and your speed agent comes under anaerobic power within the determinants of sports performance because it is only a short and sharp activity with the average score for males being 16.2 to 18.1 seconds And the female being 18 to 21.7 seconds. During this, you will be using your anaerobic gliotic system because the APPC system only lasts 8 to 10 seconds.
How to do it
-You start at the bottom left cone
-You sprint up to the top left cone
-Then you sprint back down to the bottom cone
-then weave your way around the four cones in the middle
-Once you get to the top, you then weave your way back down
-Once you get back to the bottom, then sprint up to the top right cone
-Then sprint down to the bottom, right cone’
Equipment
-stopwatch
-Tape measure
-8 cones
-recording sheet
Cunningham and Faulkner test
What is it?
The Cunningham Faulkner test is a maximum effort and aerobic fitness test performed treadmill where the subject runs maximally on a treadmill with a 20% gradient at 8 mph and the time is recorded in seconds until exhaustion
Is the test completed?
-treadmill
-stopwatch
-Assistant
Instructions
-this test requires the athlete to run on a treadmill set a speed of 8 mph at incline of 20% until unable to continue
-the athlete warm up for 10 minutes
-Assistance set the treadmill speed to 8 miles an hour at incline of 20%
-the athlete conducts a few practice starts getting onto the treadmill at the speed
-the assistant gives the command go and starts the stopwatch and the athlete commences the test
-Assistant stops the stopwatch when the athlete is unable to continue
Which determinant does it test?
The objective of the test monitors the development of the athletes and aerobic capacity, which is the ability of the body to produce energy without oxygen during high intensity exercises ‘
Is there an average score?
No, they go until exhaustion
Queens College step test
What is it?
The test is completed by an athlete, stepping up and down on a 41.3 cm step for three minutes at the following rate miles is 24 steps per minute where is females is 22 steps a minute this is then used to test maximum aerobic fitness
What equipment is required? -
-41.3 cm step
-stopwatch
-metronome
-Heart rate monitor
-Assistant
Instructions
-athlete warms up for 10 minutes
-Assistant set up the metronome to the required steps per minute
-the assistant gives the command go and starts the stopwatch and the athlete commences the test
-Assistant Ensures that athlete maintains their required steps per minute pace
-the assistant stopped the test after three minutes and records the athletes heart rate for 15 seconds
Advantages
-Minimal equipment required
-Simple to set up and conduct
-Can be conducted almost everywhere
Disadvantages
-specialist equipment required
Assistant required to administer the test
Training principles What is specificity?
This is replicating movements in your sport, making sure that it is specific
Training principles Individual differences
Every athlete is different therefore despite the training being specific to the sport and it must take account of the individual
Training principles What is progressive overload?
This is applying physical stress on the body, for example regular lifting or heavy weights will result in muscles getting larger EG hypertrophy
How we apply it - FITT
Frequency , intensity, time, type
Training principles reversibility
This is the process of losing fitness soon after stopping regular training or exercise
training principles variance
This seeks to prevent TEDIUM, which is a crucial feature of a successful training program, repeating the same drills, week in and out will result in lowering motivation
need a challenge
Training principal over training
If we don’t give an opportunity to rest our body, we could be in trouble
What are the training options?
-cross
-Interval
-fartlek
-continuous
They all want to improve aerobic respiration systems by continuing t operate at high levels of exercise intensity, extend the point at which lactic acid is produced, improve VO2 max
To do this physiological improvements needed are
-Cardiac hypertrophy
-increased red blood cells
-Increased cappilarisation
-Increased myoglobin
-increased mitochondria
What are the objectives of training?
To improve aerobic respiration systems by continuing to operate at high levels of exercise intensity
Improve vo2 max
Extend the point at which lactic acid begins to be produced
How can this happen?
-Cardiac hypertrophy
-increased red blood cells
-increased capillarisation
-increased myoglobin
-increased mitochondria
Maximum heart rate calculation
220 - age
Find 65 and 85 percent
Heart rate is the gold standard for measuring intensity in CV base training
Karvonean system
You need to know
Maximum heart rate -220-age
Resting heart rate
Heart rate reserve -MHR-RHR
It suggests the following train zones
-low fitness level-50-60%\
-average fitness level-60-70%
-High fitness level-70-85%
Formula
Hrr x% heart rate +rhr
What is strength?
This is the ability of a muscle to exert a force
Types
-Explosive strength(power)
-dynamic strength(muscular endurance)
-Static strength
A muscle will only strengthen when forced to operate beyond its customary intensity overload
How can overload be processed?
-by increasing
-Resistance
-Repetitions
What are strength training options?
-resistance machines
-free weights
-plyometrics
-Circuit training
What is 1RM
This is the maximum amount of weight you can complete an exercise for one rep
4-6-max strength and hypertrophy
6-12-muscle size with moderate strength pain
12-20-muscle size and endurance
Factors affecting flexibility
Ages a factor. the older you get the less you have which is due to muscles and bones becoming a lot more fragile E.G cartilage, ligaments, tendons, and muscles deteriorate. study show decreases up to 50% in joint areas of those with chronological age due to this sports performance tend to finish their career earlier so they don’t face the decrease in performance.
Gender . Women and males have different levels of flexibility. E.G women have a greater range of motion a sample of 190 male and female subjects ranging from 18 to 88 years measured 17 joint actions in eight specific joints and the study showed women had greater overall flexibility, this could have an effect on the participation of sports of those requiring flexibility. The males may feel restricted.
Physical exercise . Those physically active have great flexibility in the joints compared to those who are inactive..
Borg scale
This is a quantitive measure of perceived exertion during physical activity away of measuring physical activity, intensity levels
It works by being a tall design to measure how hard you’re working it considers heart rate BR, perspiration rate and levels of muscle fatigue and it uses a 14 point scout starting at six finishing at 20 . It agrees ratings between 12 and 14 indicate activity your performing is being done at a moderate level of intensity
Advantages of setting intensity
-simplicity and ease of use meaning it’s easy to understand and requires minimal training
-individualized so it can be adaptable
-No need for specialized equipment
-incorporate, physical and mental efforts
Disadvantages for setting intensity
-it relies on an individual perception of effort
-limited endurance for non-endurance activity
-doesn’t provide direct physiological data
-Inconsistent interpretation
Types of stretching
-static-most commonly used it’s very safe and effective. This is where a muscle or a muscle group gradually is stretched to the point of limitation(mild strain) and help in position 15 to 30 seconds
-dynamic-incorporate active range of motion movements that tend to resemble sports specific actions
-ballistic-involve bouncy approach to reach target muscle and point of motion. Concern is it performed in jerk manny so can present tension.
-proprioceptive neuromuscular facilitation-developed by Dr. Hermann Kabat in 1950s. There’s a contract relax method which involves contracting the target muscle followed by relaxing and stretching target muscle with the assist of a partner.. variation of this method is to perform a contraction of opposing muscle during stretch phase to take new endpoint of motion
-pnf- the muscle is stretched to its limit, and it creates an isometric contraction, stimulating the golgi tendon organ, and this deactivates the stretch reflex
Muscle spindle
This detects, muscle movement propioceptor and when at length it causes a construction of a few fires in the center of a muscle intrafusal this is called the stretched reflex
You can turn this stretch reflex off by the Golgi tendon organ which is located in the tendon and it monitors tension so when under contraction, it becomes stimulated and this desentizises the stretch reflex
Proprioceptive neuromuscular facilitation
The partner slowly forces the relevant limb to the existing comfort limit of a range of movement, and when the athlete feels discomfort, the movement stops and the partner offers a resistance, so the athlete could perform an isometric contraction and this is held for 6 to 10 seconds and then you rest for 30 seconds and repeat the procedure 3 to six times
The problem and what PNF does
Stretching a math so incurs a reflex which is detected by the muscle spindle operators, and it causes a contraction of intrafusal fibres but the incorporation of PNF states the muscle is stretched to its limit and isometric contraction takes place which stimulates the Golgi tendon organ and deactivates stretch reflex, and then an additional stretches completed.
Periodisation
Increasingly, we start with the end in mind and we break down this end, picture into smaller sections of specific training each with a focus
What is the purpose of planning?
To prepare a sports person for competition and to peak their events
What are components of periodization
Macrocycle-this identifies the larger long-term objective of the training. It’s commonly for 12 months.
Meso cycle -identified shorter periods to achieve short term goals typically 4 to 8 weeks
Micro cycle-this identifies the individual training regime normally seven days Period.
What would be the benefits of periodization?
-to prepare an athlete for optimal improvement
-to prepare an athlete for a definite climax to the season
-to prepare an athlete for the main competitions in there season
What periods can periodization be seen as?
-a preparation period-general conditioning in early phases usually endurance. Space specific training follows with progressive overload.
-Competition Period.-maintaining fitness some reduction in the volume of training and allow allowances for recovery tapering for specific peeking
-Recovery. Period.-proper opportunity for relaxation and recuperation.
What is in the micro cycle?
-Specific calendar. What days training takes place?
-specific exercises
-f.i.t.t
-Details of warm-up
-Conditioning
Partial pressure
This is the pressure of a gas with a mixture of gases
The partial pressure of oxygen within air at sea level is 160 MMHG
What influences partial pressure?
-Concentration
-total air pressure
Diffusion of oxygen
PO2 in the alveoli-105 MMHG
P2 in the alveolar capillaries-40MMHG
The difference between these two pressures is the pressure gradient, which will go from high to low diffusing across the membrane, and the result is that the blood in the lung capillaries gain oxygen
What changes in altitude training?
-diffusion gradient
-Partial pressure decreases
Red blood cells
They contain hemoglobin which is an iron-based pigment, and when oxygen combines it becomes saturated and it forms oxyhemoglobin, and it has a very high affinity for oxygen
What is acclimatization
Refers to the process by which an athlete gradually adjusts to a new environment, particularly when exposed to different climates or altitudes, this helps improve performance and reduce the risk of illness or injury in extreme conditions
Major changes during acclimatization
- increase in blood haemoglobin
- increase in myoglobin
- increase in number of mitochondria
- growth of capillaries
What is thermoregulation
The bodies mechanism for managing and controlling its internal temperature
This forms apart of the bodies homeostasis mechanisms
Factors affecting temperature
- exercise
- clothing
- weather
- body fat
- water/swelling
Thermoregulation centre
This is situated in the hypothalamus and it is sensitive to the temperature of the blood and acts as a thermostat for the body
Hypothermia
Body temp below 35
Mechanisms to increase temp
-shivering
- blood redirected to the centre of the body
-goose bumps
Hyperthermia
Body temp above 39
Mechanisms to reduce temp
-Sweating could lead to dehydration
-Blood redirected to body surface
Sweating
Evaporation provides the major physiological defense against overheating
Approximate 3 million sweat glands distributed throughout the surface of the body
Sweat does not call the skin evaporation cools the skin
Water loss-dehydration
-water loss can reach 3 L per hour via sweating
Consequences of dehydration
-electrolyte loss
-increasing body temperature
-Increase in heart rate
-Decrease sweating ability
What is technology?
The application of scientific knowledge for practical purposes, especially in industry
Advanced types of training
-fartlek
-continuous
-Mobility
-plyometrics
-Circuit
-weight
-Resistance
-Interval
Plyometrics
Eccentric muscle activity
High intensity
Develop explosive strength, and power
Not generally advised for juniors
Known to contribute to EIMD /DOMS
Anaerobic capacity,its importance and mechanisms that can be used to test this
This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.
Anaerobic capacity,its importance and mechanisms that can be used to test this
This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.
Analyze the importance of specificity and progressive overload to a long distance rower.
This describes the importance of training the specific body part relevant to the sport. Desire to replicate the sporting action. And progressive overload describe the necessity to work/stress the body and adapt increasing over time/.
