Fitness Components

Question 1

Definition of strength?

Answer 1

the maximal force that a single muscle contraction can produce

Question 2

Why is strength important?

Answer 2

-the body needs muscular strength to help increase joint stability, making the joint less prone to injury
eg improved muscle tone of the abdominals helps prevent common postural problems by maintaining the alignment of the spine and minimising lordosis
-strength also helps the body to be agile yet controlled allowing the dancer to move quickly safely and effectively

Question 3

How to improve muscular strength?

Answer 3

Muscles must be targeted by contracting against resistance, this could be the dancer’s own body weight such as press ups and plank, or be supplemented with additional resistance such as elastic bands or weights

Question 4

Definition of endurance?

Answer 4

• The ability of the muscles to continue to work for a period of time, either to sustain a contraction or to perform repeated contractions.
• Endurance enables muscles to resist fatigue when a movement in repeated, or when a position is held in a static contraction.
• There are two types.

Question 5

Definition of muscular endurance?

Answer 5

• this is the ability of the muscles of the skeleton to work strenuously over increasing periods of time without tiring.
• to increase this maximum resistance must be employed either by increasing intensity or repetitions

Question 6

Definition of cardiovascular endurance?

Answer 6

• this is the ability of the cardiovascular system, (heart and blood supply), to work efficiently during susatained exertion
• to improve this sustained aerobic activity should be undertaken which increases in time and intensity

Question 7

Benefits of improved muscle strength and endurance?

Answer 7

• enhanced ability to participate in partner work
• increased lean muscle mass to body fat ratio
• develop kinaesthetic sense (better awareness of surroundings and motor control
• creates stronger muscles and connective tissues
• reduced risk of injury

Question 8

Definition of cardio-respiratory fitness?

Answer 8

This is the ability of the heart, lungs and circulatory system to take in, transport, and use oxygen efficiently.

Question 9

What are the two parts of the cardio-respiratory system?

Answer 9

1) the cardiovascular system

2) the respiratory system

Question 10

What does the cardio-respiratory system do?

Answer 10

The two parts work in unison to provide the body with oxygen and nutrients and remove waste products such as C02 from the body’s cells.

Question 11

What does the respiratory system consist of?

Answer 11

It consists of the lungs and airway passages, which function by drawing in oxygen and releasing carbon dioxide.

Question 12

How does the cardiovascular system carry products and nutrients?

Answer 12

Through blood which flows through blood vessels and is pumped by the heart.

Question 13

How is cardio-respiratory fitness defined?

Answer 13

By the heart and lung’s ability to deliver nutrients and oxygen to the cells of the body. At the same time, it is measured by its capacity to remove metabolic wastes such as C02. Thus, cardio-respiratory fitness has a vital role in sustaining continuous activity.

Question 14

How does exercise help the cardio-respiratory system?

Answer 14

Regular exercise promotes the development of arteries and capillaries towards skeletal muscles and increases the efficiency of the heart and lungs so that more oxygen is taken in and more blood is pumped in each stroke cycle.

Question 15

How do you improve cardio-respiratory fitness?

Answer 15

• use whole body movements to increase efficiency of blood flow and increase demand on the heart
• increase heart rate eg running, swimming, aerobics, cycling
• undertake rhythmical activities using large muscles on a regular basis (every other day), varying activities and intensities, do both aerobic and anaerobic exercise
• to make sustained improvements the Overload Principle needs to be applied-gradually increase intensity, duration, frequency

Question 16

Definition of flexibility?

Answer 16

The ability of joints and muscles to move through their full potential range of movement.

Question 17

Depending on what will flexibility range from?

Answer 17

• anatomical limitations
• joint usage
• injury
• muscular tightness

Question 18

Inherent factors of flexibility?

Answer 18

Each of us are physically unique through our genetic makeup. Accordingly, factors such as skeletal structure and joint pliability will dictate the upper limit of flexibility at birth.

Question 19

How to improve flexibility:

Answer 19

• warm up
• this allows the joints, tendons, ligaments and muscles to work to their full ROM
• it is necessary to put the muscles under additional pressure
• use a combination of several types of stretching

Question 20

Different types of stretching:

Answer 20

• passive-a held stretch with added assistance from another force eg assisted shouldering the leg
• static-held stretches, holding a comfortable position, usually for 10-30 secs eg a held side bend
• active-another muscle is actively involved in contracting in opposition to the stretch eg sitting in parallel, point and flex feet
• dynamic-a stretch while going through full ROM eg a kick

Question 21

PNF:

Answer 21

Proprioceptive neuromuscular facilitation
combination of stretched
start with a held passive stretch, then push against the stretch and hold, then repeat the initial stretch-the muscles should go further

Question 22

Why stretch?

Answer 22

• increase muscle length
• reduce muscle tension
• disperse lactic acid build-up
• prevent or alleviate delayed-onset muscle soreness

Question 23

Benefits of good flexibility:

Answer 23

• improves ROM in joints and muscles
• aesthetically can be more creative
• improved posture and joint alignment

Question 24

What is the overload principle?

Answer 24

• has to be applied for improvements in various aspects of fitness to occur
• elected parts of the body must be subjected to loads greater than those which they are accustomed
• do more today than you did yesterday and do more tomorrow than you did today
• muscular strength-muscles must work against a greater than normal load
• flexibility-muscles must be stretched beyond their current length
• cardiovascular-increased demand on the heart and lungs

Question 25

Resistance training:

Answer 25

• it will improve strength
• specific muscles need to be targeted and the muscle needs to contract under resistance, either from own body weight or an external force
• the amount of resistance must be continually increased in either intensity or duration

Question 26

What does motor fitness include?

Answer 26

agility, balance, speed, power, coordination, reaction time

Question 27

Definition of agility:

Answer 27

Agility or nimbleness is the ability to change the body’s position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, power, strength, endurance and reaction time.

Question 28

What are the effects of motor fitness/improved agility?

Answer 28

• improved transmission of messages and responses
• body becomes better at doing movements automatically
• more control of what you’re doing
• improved movement efficiency and effectiveness

Question 29

How can you improve motor fitness and agility?

Answer 29

• increase general flexibility and strength
• gradually increase the length and complexity of sequences learnt in class in order to pick up routines quickly
• coordination exercises which develop ability to perform different movements with different parts of the body simultaneously
• warm up exercises that involve quick changes of direction and level

Question 30

Factors that affect overall fitness:

Answer 30

• heredity-genes are inherited from parents including body type, lung capacity, size of heart ect
• gender-males are 30-50% stronger than females, females generally more flexible
• body type-build, frame, muscle type, endomorph/ectomorph/mesomorph
• age-as age increases soft tissue dehydrates so takes longer to repair, bone density decreases
• medical conditions-asthma, diabetes
• external factors-smoking diminishes the effectiveness of the lungs
• sleep-lack of sleep leads to loss of concentration

Question 31

Overall advantages of physical fitness:

Answer 31

• weight management
• stronger muscles and bones
• reduced risk of injury
• relaxation and stress relief
• self-confidence and energy