Fitness components Flashcards
1
Q
Aerobic Power definition
A
The maximum rate of energy production from the aerobic energy system
2
Q
Factors affecting aerobic power (6)
A
- VO2 max – The greater one’s ability to supply ATP aerobically. When working maximally it is possible to attain 90% of one’s VO2 max within 1 minute.
- Lactate inflection point (LIP) – The later this occurs during activity (increased via aerobic training), the less likelihood hydrogen ions (H+) will accumulate and affect aerobic energy production. Aerobic glycolysis is preferred exercise state to supply ATP aerobically.
- Gender – males have greater aerobic power than females because, amongst other factors, they have larger hearts, lungs and blood volumes.
- Age – VO2 max peaks around 25 - 28 years of age and then declines by 1% per year
- Heredity – aerobic power / VO2 max has a heredity estimate of 90 -95%
- Training – Athletes able to increase their stroke volume (SV), cardiac output (Q), blood volume, capillary density, lactate inflection point (LIP), arterio-venous oxygen difference (a-VO2 diff), and slow twitch muscle fiber characteristics will greatly improve their aerobic capacity.
3
Q
Body composition definition
A
The ratio of fat-free mass to fat-mass and essentially a persons body or somatotype
4
Q
Factors affecting body composition (5)
A
- Age - after 40 years of age, peoples metabolism tends to slow down and in woman hormonal imbalances can cause them to increase % body fat
- Gender - Average male % body fat is approximately 15%; average female % body fat = 25%
- Fibre Type - People with a higher percentage of fast twitch fibres have a lower % body fat
- Genetics - Body types tend to be 90% genetically inherited
- Energy Balance - People with a positive energy balance will have higher % body fat
5
Q
Muscular strength definition
A
The force or tension a muscle or muscle group can exert against a resistance in one maximal contraction
6
Q
Factors affecting muscular strength (6)
A
- Age - 25 -30 years of age and then decline by 1% per year.
- Gender – Males have greater muscle mass than females so in absolute terms will be “stronger” by about 30%.
- Speed of contraction – greatest strength can be generated with isometric contractions. As speed of contraction increases for isotonic and isokinetic contractions, the strength produced decreases.
- Fibre Type – Fast twitch fibres can generate more strength than slow twitch fibres because they have greater diameters and contractile proteins (the part of fibres responsible for generating tension).
- Fibre arrangement/shape – multipennate muscles will be stronger than bi-pennate or unipennate muscles due to greater attachment points. Quadriceps (multipennate) are approx. 3 times stronger than hamstrings ( unipennate and fusiform)
- Fibre recruitment – Efforts requiring minimal strength such as picking up a hockey stick see a small number of fibres being recruited by nerve impulses. The same hockey stick used to generate greater strength in a push from a penalty corner will be activated by a greater number of fibres being recruited.
7
Q
Muscular endurance definition
A
The ability of a muscle or muscle group to continue sustain contractions in the face of the fatigue
8
Q
Factors affecting muscular endurance (6)
A
- Blood flow – If blood vessels become occluded / blocked as a result of muscles “squeezing” them fatigue will result. This is most commonly related to accumulation of inorganic phosphates (anaerobic breakdown of CP and ATP) and H+ accumulation.
- Training – Aerobic training will increase blood /oxygen supply to muscle tissue and thus increase aerobic ATP production & removal of metabolic by-products. Greater amounts of oxygen will also be extracted by working muscles and decrease amount of anaerobic ATP reliance.
- Lactic Acid and metabolite tolerance – anaerobic training calling upon the LA system will greatly improve the muscle’s abilities to tolerate build up of H+, ADP and inorganic phosphates.
- Muscular Strength – muscles displaying increased levels of muscular strength will show greater LME. This partly occurs because of lower likelihood of occluded blood supply and increased abilities to keep using the LA system when called upon increasingly as the activity progresses. Because of this fact, males and females displaying similar/same strength will have very little / no differences in LME.
- Age – peak between 25 -30 years of age and then decline by 1% per year.
- Muscle Temperature – elevated temperatures will decrease LME because muscles will increasingly be performing anaerobically and less oxygen is directed to working muscles.’
9
Q
Flexibility definition
A
The ability of a joint to move through its full range of motion
10
Q
Factors affecting flexibility (7)
A
- Joint structure – The more stable a joint is via its capsule and connective tissue the stronger it is, but the less flexible it becomes. Recall that flexibility must b expressed with reference to a joint or sequence of joints.
- Age – Flexibility tends to be greatest at various body joints between the ages of 8-10.
- Gender – Females tend to be more flexible than males because, amongst other reasons, they possess greater levels of oestrogen
- Resistance (muscle, bones, tendons & ligaments=connective tissues & fat). The greater the resistance provided by these structures and the lower the resultant flexibility will be
- Somatotype – Excessive fat (endoderm) and muscle tissue (mesoderm) will both contribute to reduced levels of flexibility
- Temperature – warming-up will decrease joint viscosity and contribute to increased flexibility
- Training – dynamic flexibility should be incorporated into all training sessions (w/up and w/down) to avoid reduction in joint flexibility and decreases in biomechanical movement efficiency.
11
Q
Anaerobic Capacity definition
A
The total amount of energy attainable from the anaerobic energy systems.
12
Q
Factors affecting anaerobic capacity (5)
A
- Age – Anaerobic power tends to peak around 30 years of age and then decline by 1% per year. It declines because the body becomes less able to synthesise protein (delayed by training), decreases in cross sectional area of muscle fibres and resulting decreases in fuel stores (ATP & PC & Glycogen) and anaerobic enzymes.
- Gender – Males have greater muscle mass than females so will also have greater stores of “anaerobic fuels” (ATP & PC) and glycolytic enzymes that can break down glycogen quickly without oxygen.
- Lactic Acid and metabolite tolerance – anaerobic training calling upon the Anaerobic Glycolysis system will greatly improve the muscle’s abilities to tolerate build up of LA, H+, ADP and inorganic phosphates.
- Fibre Type – Fast twitch fibres can generate anaerobic power quicker than slow twitch fibres because they have greater anaerobic stores of fuels.
- Fibre recruitment –Anaerobic power relies upon fast twitch fibres being activated quickly and hence many “intense” impulses are sent to relevant muscle groups requiring quick activation.
13
Q
Muscular power definition
A
The ability of a muscle or group of muscles took is exert a maximum amount of force in the shortest period of time
14
Q
Factors affecting muscular power (6)
A
- Age – Muscular power will tend to peak around 25 years of age and then decline by 1% per year.
- Gender – Males have greater muscle mass than females so will also have greater muscular power.
- Speed of contraction – greatest power/force can be generated when both speed of contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power.
- Fibre Type – Fast twitch fibres can generate muscular power quicker than slow twitch fibres.
- Fibre recruitment – Muscular power relies upon fast twitch fibres being activated quickly and hence many “intense” impulses are sent to relevant muscle groups requiring explosive efforts.
- Muscle length – Muscles are able to apply greatest power when stretched just past their resisting length coinciding with maximum actin –myosin overlap and cross bridge formation. Hence movements involving eccentric contractions generate greatest muscular power.
15
Q
Speed definition
A
The ability to move the whole body, or body parts from one place to another in the shortest possible time.
