Fitness components Flashcards
Components of an effective trainign program
- conduct and activity analysis ( HR, W:R, movement patterns, skill frequency)
- Determine the physiological requirements (energy systems, fitness components, major muscle groups)
- identify most suitable tests (pre-test)
- Design and implement training program
- Post Test
- Evaluate
Aerobic fitness components
3 things
aerobic poer, muscular endurence, flexibilty
anaerobic fitness components
5 things
- anaerobic capacity
- muscular power
- speed
- agility
- muscualr strength
other fitness components
4 things
- reaction time
- coordination
- balance
- body composition
Aerobic power
Definition, sporting examples, fitness test,training methods
Definition: the max rate of energy producation from the aerobic energy system with the presence of o2
examples: marathon, triathon, cross country skiing
- will enable athletes to recover faster between high intensity efforts
fitness tests: 20m shuttle run, yoyo, 12min run
training methods: continuous, fartlek, long interval and circuit training w appropriate design
muscular endurance
Definition, sporting examples, fitness test,training methods, reps
definition: the ability for muscles or muscles groups to sustain repeated contections against a resistance.
examples: rowing, boxing, cycling
tests: 30s push up test, 30s sit up
reps: 15+ or 30s of sustain muscle contrations
training methods: same as aerobic power
flexibility
Definition, sporting examples, different types
definition: the range of motion around a joint. combination of skeletal and muscular systems
examples: gymnastics, dancing,
static: safe and effective for developing flexibility ost exercise
PNF: most effective way to increase flexibility
dynamic flexibility: moving joints through their full range of motion. done pre exercise
balistic: uses momentum or bouncing to take body parts beyond normal range
Agility
Definition, sporting examples, fitness test,training methods
definition:allows the performer to change direction with speed and control
examples: evading opponent, changing direction quickly
tests: sumo test, 505 agility test
training methods: short interval style training with change of directions added
anaerobic capacity
Definition, sporting examples, fitness test,training methods
definition: total amount of energy obtainable from the combined capacity from the AG and ATP-PC greater anaerobic capacity, greater ability to produce energy aerobically. work @ higher intensities for longer
examples: 100m sprint, field events
tests: phosphate recovery test
training methods: short/intermediate training
muscular power
Definition, sporting examples, fitness test,training methods, reps
definition: muscles/muscle groups to exert a max amount of force in the shortest period of time
examples: jumping and landing, kicking for distance
reps: 4-6
fitness tests: vertical jump test, basketball throw
training methods: polymetrics, resistance training (low reps, low weight)
muscular strength
Definition, sporting examples, fitness test,training methods, reps
definition: peak force that a muscle can develop. Generating force against a resistance
examples: static hold, weight lifting, holding position in AFL
fitness tests: 1RM bench press/squat
training methods: resistance/strength training, lifting heavy load with low reps
Reps: 6-8
Speed
Definition, sporting examples, fitness test,training methods
definition: move the body from one point to another in the fastest possible time
examples: 100m sprint, sprinting towards a loose ball, accelerating
fitness tests: 20/30/50m sprint - selecting sprint most commonly spirted in that sport
training methods: short interval training
balance
Definition, sporting examples, fitness test,training methods
definition: ability of the body to remain in a state of equillibrium while performing a task
1. dynamic balance: keeping the body under control whilest moving
2. static balance: keepingbody under control while not moving
examples: skateboarding, surfing + handstand, yoga
fitness tests: stork test
training methods: core strength training/ resistance training
reaction time
Definition, sporting examples, fitness test,training methods
Definition: the time between a stimulus and the first response
examples: reacting to a start gun, reacting to a moving player
fitness tests: ruler drop
training methods: game style practice, introduce contraints focusing on external cues
body composition
Definition, link to exam, fitness test,
definition: the relative proportions of bone, muscle and fat within the body
link to exam: having good balance of muscle to fat enable the individual to hold themself on thepommel
fitness test: BMI, skin fold
3 factors effecting fitness components
age, sex, muscle fibre type
age effects on fitness components
as you get older…
decreased oxygen uptake b/c of less elasticity in lungs, decreased oxygen transport b/s less haemoglobin, decreased muscle mass and t/f mitachondria causing less o2 utilisation
