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
Sex effects on fitness components
males generally have greater lun size, greater haemoglobin levels, more muscle mass therefore more mitachondria
muscle fibre type effects on the fitness components
slow twitch firbres work aerobicallt t/f more slow twitch fibres lead to greater ability to work aerobically
methods of data collection
direct observation, digital recording
direct observation advantages
- practical
- coach can make immediate changes
- player fatigue is easier to identify
direct observation disadvantages
- low accuracy
- subjective information
- relies on memory
- hard to observe all aspects of the game
digital recording advantages
high accuracy, objective data (statistics available), data can be reviewed, can replay to player
digital recording disadvantages
- less practical
- costly
- can be time consuming
