fitness components Flashcards
1
Q
what is the definition of a health related component?
A
more important to overall health and participation in daily activities than to sporting ability.
2
Q
what are the health related components?
A
- aerobic power
- muscular endurance
- flexibility
- body composition
3
Q
what is the definition of a skill related component?
A
improve motor skills
4
Q
what are the two types of fitness components?
A
skill and health related
5
Q
what is another name for a skill related component?
A
ability or performance components
6
Q
what are the skill related components?
A
- anaerobic capacity
- muscular power
- agility
- speed
- coordination
- balance
- reaction time
7
Q
is anaerobic capacity a skill or health related component?
A
skill
8
Q
is muscular power a skill or health related component?
A
skill
9
Q
is aerobic power a skill or health related component?
A
health
10
Q
is muscular endurance a skill or health related component?
A
health
11
Q
is flexibility a skill or health related component?
A
health
12
Q
is body composition a skill or health related component?
A
health
13
Q
is speed a skill or health related component?
A
skill
14
Q
is agility a skill or health related component?
A
skill
15
Q
is coordination a skill or health related component?
A
skill
16
Q
is balance a skill or health related component?
A
skill
17
Q
is reaction time a skill or health related component?
A
skill
18
Q
what is the definition of aerobic power?
A
the rate of energy release by processes that depend on oxygen.
19
Q
what is aerobic power also known as?
A
- aerobic fitness
- aerobic capacity
- cardiovascular/respiratory fitness
20
Q
factors affecting aerobic power?
A
- concentration of oxidative enzymes
- size and number of mitochondria
- blood volume
- cardiac output
- blood flow to working muscles
21
Q
increased levels of aerobic power lead to…
A
- stronger more efficient heart
- healthy blood vessels
- adequate levels of haemoglobin
- fit respiratory
- muscle capable of using oxygen delivered
22
Q
what kind of activities require aerobic power?
A
use large muscle groups for an extended period of time eg. marathon, 1500m swim
23
Q
how can u test aerobic power?
A
VO2 MAX, beep and yo-yo test, PWC170 tests
24
Q
how is body composition divided?
A
into fat-free mass and fat-mass
25
what is fat-free mass?
includes bones, water, muscle and connective tissue, organs and teeth
26
what is fat-mass?
includes both essential and non essential fat stores
27
where is non essential fat-mass found?
in adipose tissue
28
what are examples of body composition specific to sports?
field athletes have a higher body fat % than distance runners
29
what is a generally healthy body fat % for females?
16-25%
30
what is a generally healthy body fat % for males?
less than 20%
31
what is the definition of flexibility?
is the capacity of a joint to move through its full range of motion, and reflects the ability of the muscles and connective tissue to stretch
32
what are the two types of flexibility?
static and dynamic
33
what is static flexibility?
refers to a joints range of motion under stationary conditions
34
what is dynamic flexibility?
refers to the resistance to motion in a joint
35
what factors affect flexibility?
- joint structure
- soft tissue structures
- body and muscle temp
- age
- gender
36
how does joint structure affect flexibility?
the flexibility of a joint is determined by the type, different joints allow for different ranges of motion
37
how does soft tissue structures affect flexibility?
includes muscle, connective tissue within the muscle, tendons, ligaments and skin. Each provides resistance to movement
38
how does age affect flexibility?
declines with age due to loss of elasticity in the connective tissue
39
how does gender affect flexibility?
the generally greater flexibility in females os linked to skeletal differences eg. wider hips and hormonal influences
40
what are fitness tests for muscular endurance?
- timed situps
- timed pushups
- pull up tests
41
what are fitness tests for flexibility?
- modified sit and reach
| - shoulder rotation tests
42
what are body composition tests?
- BMI
| - sum of skin folds
43
what are fitness tests for muscular power?
- vertical jump
- standing long jump
- seated basketball throw
44
what are fitness tests for speed?
- 35m spint
| - 50m sprint
45
what are fitness tests for agility?
- illinois agility tests
| - SEMO agility tests
46
what are fitness tests for balance?
- stork stand balance test
| - standing balance test
47
what is a fitness test for coordination?
-alternate hand wall toss test
48
what are fitness tests for anaerobic capacity?
- phosphate recovery test
- 300m shuttle run
- 30sec wingate
49
what are fitness tests for muscular strength?
- handgrip dynamometer strength
- 1RM bench press
- 1RM leg press
50
what are the advantages of field testing?
- large numbers
- cheaper
- more convenient
51
what are the disadvantages of field testing?
less accurate than lab results
52
what are the advantages of lab testing results?
more accurate
53
what are the disadvantages of lab testing?
- expensive
| - need knowledge to perform the tests and interpret results
54
what type of athlete would use lab testing?
elite athletes
55
would elite athletes use max or submax testing?
max
56
what intensity is max testing performed till?
till exhaustion, max effort
57
what type of person would use submax fitness testing?
someone who is getting back into fitness after an extensive period of time, identify health risks
58
what is a submax test performed until?
participant reaches a certain heart rate
59
what is the difference between a direct and indirect fitness assessment?
direct directly relates to a fitness component and gives specific results whereas indirect results are more predictions based on comparison to norms
60
what is an isometric muscle contraction?
are static, meaning there is no change in muscle length
61
what is an isoinertial muscle contraction?
when a whole muscle action produces movement of the skeleton, by shortening or lengthening of the muscle
62
what are the two types of isoinertial muscle contractions?
concentric and eccentric
63
what is a concentric muscle contraction?
muscle produces tension while shortening
64
what is an eccentric muscle contraction?
muscle produces tension while lengthening
65
what is an example of a concentric movement?
the lifting phase of a bicep curl
66
what is an example of an eccentric movement?
the lowering phase of a bicep curl
67
what is an example of an isometric muscle action?
holding a crucifix position on the rings in gymnastics
68
what happens during an isokinetic muscle action?
tension developed in the muscle is maximal throughout the whole range of motion, and the velocity of the lengthening and shortening of the muscle is kept constant
69
what type of equipment is required to perform an isokinetic muscle action?
specialist equipment such as a cybex machine
70
what is muscular strength?
the maximal force that can be generated by a muscle or group in one maximal effort
71
how does muscle fibre arrangements affect muscular strength?
the greater the cross sectional area of the muscle, the greater the strength
72
which types of muscle fibre arrangements are designed for strength?
- unipennate
- multipennate
- bipennate
73
what type of muscle fibre arrangement is designed for speed?
fusiform, where fibres run parallel to the long axis of the muscle eg. bicep
74
what are the two types of muscle fibres?
fast and slow twitch fibres
75
which muscle fibre type generates stronger and faster contractions?
fast twitch fibres
76
why do fast twitch fibres generate stronger contractions?
greater cross sectional area
77
which fibre type is preferential for high intensity or force requiring activity?
fast twitch fibres
78
which fibre type is preferential for low intensity, endurance activity?
slow twitch fibres
79
what is the age of a person's peak strength?
25-30
80
what happens to strength during ages 30 till 45/50?
it plateaus
81
what happens to muscular strength after 45-50years?
decreases
82
what is muscular endurance?
the ability for a muscle or group to perform repeated contractions for an extended period of time or maintain an isometric contraction
83
what factors affect muscular endurance?
- fatigue
| - fibre type
84
how does fatigue affect muscular endurance?
a muscle that has high levels of endurance must have reduced levels of fatigue
85
what is anaerobic capacity?
the capacity of the anaerobic systems to provide energy for muscular contractions
86
what is the difference between anaerobic capacity and power?
anaerobic capacity refers to total amount of work that can be done by systems, while power refers to how quickly the work can be done
87
what is muscular power?
the ability to exert a force rapidly, over a short period of time
88
what is the equation for power?
force x velocity
89
what are examples of activities that require muscular power?
- long jump
- high jump
- shot put
- discus
- rebound
90
what is speed?
the rate of motion, how fast you can move your body or body part from one point to another
91
what is agility?
the ability to change direction rapidly and accurately
92
what is coordination?
may involve the control of body parts to complete a sequence of movements or an external object eg. ball
93
what is balance?
maintaining equilibrium while external forces are acting on the body, must be constantly opposed by internal forces (muscular contractions)
94
what is reaction time?
the time it takes the body to react to an external stimulus
95
what are some ways activity can be analysed?
- energy system contributions
- major fitness components
- movement patterns
- fatigue factors
- skill frequency
- muscle groups
- work to rest ratio
- heart rate
96
what are the advantages of direct viewing?
- immediate changes can be made
- player fatigue can be viewed and counteracted by bench replacements
- position rotation
97
what are the disadvantages of direct viewing?
- subjective
- no way of showing players how they performed
- no reference for future performance
- relies on memory
- pace may be too fast
- multiple players and large distances
98
what are the advantages of direct viewing and statistical recording?
- discuss performance more objectively
| - data can be stored and referred to in future
99
what are the disadvantages of direct viewing and stats?
- training required for viewer
- hard to view and record
- labour intensive
100
what are the advantages of digital recording?
-data can be saved and easily accessible
101
what are the disadvantages of digital recording?
- expensive
| - technical expertise often needed
102
what are the advantages of heart rate monitoring?
- relatively cheap
- unobtrusive, doesn't interfere with performance
- accurate collection of player intensity
103
what are the disadvantages of heart rate monitoring?
- waterproof can be expensive
| - data may need to be downloaded after
104
what are the advantages of a GPS?
- combines movement patterns with intensity
- identifies players fatiguing
- can be used in field
105
what are the disadvantages of using a GPS?
- some models can be uncomfortable
| - numbers may be limited
106
what are the advantages of filming, aerial sports analysis?
- every player visible
- off ball tactics observed
- increased spectator understanding
- third decision referee calls
107
what are the disadvantages of filming, aerial sports analysis?
- expensive
| - requires many operators
108
what should fitness testing encourage?
- recognise barriers and enablers
- recognise participants with disability etc. may require modification
- accept performance levels are different
109
what is commitment affected by?
- motivation
- sociocultural factors
- environment
110
what are the most common settings for fitness testing?
- schools
- sporting clubs
- elite sportspeople/ teams
111
why is the way tests are conducted important?
could have serious long term consequences for an individual, particularly if their experience is negative, this can discourage them from future participation in physical activity
112
what are some important questions to ask before fitness tests are undertaken?
- is it culturally acceptable?
- how will poor results affect?
- confidentiality
- is participation voluntary?
- safety
113
what is an example of a measure to assess the safety of an individual before undertaking a fitness test?
may include pre-participation health screening such as PAR-Q
114
what can fitness tests determine and what are the purposes?
- strengths/ weaknesses
- establish a baseline
- mental toughness
- motivation
- determine team positions
- predict potential
- assess cardiovascular risk
- selection criteria
115
what are the benefits of determining strengths/ weaknesses?
specific training programs can be designed to improve weaknesses
116
how are strengths and weaknesses determined after undertaking testing?
usually compared to a set of normative or criterion reference results
117
what are the benefits of establishing a baseline?
can be compared against future performance to see progression
118
how can mental toughness be tested?
maximal tests such as VO2MAX which requires participant to push through desire to slow down or stop. this is designed to assess psychological strength when physical pressure is exerted
119
how does fitness testing motivate?
performer may be more invested in a training program if they know there will be a retesting, can also use to set goals
120
how can fitness testing help to determine team positions?
if someone performers well or badly in a certain test this could result in a changing of positions to one which is more suitable
121
how can fitness testing determine potential?
can help predict potential of future performers
122
how can fitness testing help assess cardiovascular risk?
can assess through body composition testing
123
how can fitness testing be used as selection criteria?
for jobs etc. which have certain physical demands such as the police force
124
what does PAR-Q stand for?
Physical Activity Readiness Questionnaire
125
what are protocols?
rules or procedures associated with fitness testing
126
what are some protocols when assessing fitness?
- validity
- reliability
- accuracy
- informed consent
127
what is informed consent?
a process designed to minimise the risk of harm to both performer and test administrator
128
why is validity important when fitness testing?
to see if the test is measuring what it claims
129
why is reliability important when fitness testing?
must produce consistent results
130
how can reliability be increased?
- same time of day
- same warmup
- similar environmental conditions
- performer is well rested
- same equipment
- similar nutrition and hydration levels
131
why is accuracy important when fitness testing?
to increase reliability testing needs to be accurate
132
what are two ways results can be compared?
normative or criterion based tests
133
what is normative data?
represents the distribution of results of a particular reference group. Based on percentiles, where a performers results are compared to a group
134
what is a criterion based test?
standards such as BMI, waist circumference or blood pressure readings rather than a rating
135
what equipment can a VO2MAX test be conducted on?
treadmill, bicycle ergometer, rowing ergometer or swimming plume
136
what is the purpose of a VO2MAX test?
analyses gas to test oxygen utilisation
137
what are the advantages of a VO2MAX test?
- max HR can be determined
- determine LIP
- training programs using hR training zones can be accurately tailored to performer
138
what are the disadvantages of VO2MAX testing?
- requires trained professionals
- labour intensive
- expensive
- one person at a time
139
what type of athletes would use VO2MAX testing?
elite
140
what are the advantages of the beep test?
- correlation with VO2MAX test
- large numbers of participants
- cost effective
141
what is the beep test?
is a 20m shuttle run which gradually increases speed while decreasing time between beeps as each level progresses
142
what is a disadvantage of the beep test?
while accurate it is still only a prediction
