Fitness Components Flashcards
Name all the Health Related Components (BAFMM)
Body Composition Aerobic Power Flexibility Muscular Endurance Muscular Strength
Define Aerobic Power
The ability to take up and supply oxygen to muscles to sustain exercise.
Name 3 factors that affect Aerobic Power and briefly explain them
Gender: males have greater aerobic power than female because, they have a greater size heart and have a greater volume of blood
Age: VO2 max peaks at 25-28 of age and then declines by 1% every year.
Training: The more we train, the more efficient is it too pump blood to the muscles.
Define Body Composition
The ratio of fat-free mass to fat mass.
Identify the 3 types of Body Compositions
Ectomorph: thin with not much muscle or fat
Mesomorph: medium build and mainly muscle
Endomorph: large and mostly fat
Name 3 factors that affect Body Composition and briefly explain them
Age: After 40 years, metabolism slows down.
Gender: Average male % body fat is approx 15% and females % body fat is approx 25%
Genetics: Body types tend to be 90% genetically inherited.
Define Flexibility
The range of motion around a joint
Name 3 factors that affect Flexibility and briefly explain them
Joint Structure and Age: Flexibility tends to be greatest at various body joints between the age of 8-10. For example when we swing a golf club we take the club back we take it back far and swing hard, however a 80 year old will not take the club back as far.
Gender: Females tend to be more flexible than males and they possess greater levels of oestrogen.
Temperature: warming up and warm conditions contribute to increasing flexibility.
Define Muscular Strength
The force a muscle can exert in one contraction
Name 3 factors that affect Muscular Strength and briefly explain them
Age: Muscular strength peaks at 25-30 and declines by 1% each year after that
Gender: Males have greater muscle mass than females due to testosterone
Fibre Type: Fast twitch fibres can generate more strength than slow twitch fibres because they have greater diameters and contractile proteins.
Define Muscular Endurance
The ability of a muscle to continue sustained contractions
Name 3 factors that affect Muscular Endurance and briefly explain them
Age: Peaks 25-30 and declines by 1% per year after that
Training: Aerobic Training will increase blood/oxygen supply to muscle tissue and thus increase aerobic ATP production and the removal of metabolic by-products
Muscular Strength: greater amounts of muscular strength will show greater muscular endurance.
Name all of Skill Related Components (MRS CABA)
Muscular Power Reaction Time Speed Coordination Agility Balance Anaerobic Capacity
Define Muscular Power
The ability to exert a maximal contraction in one explosive effort
Name 3 factors that affect Muscular Power and briefly explain them
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
Fibre Type: Fast twitch fibres can generate muscular power quicker than slow twitch fibres
Define Reaction Time
The time in between a signal being detached and the first movement/response to this signal.
Name 3 factors that affect Reaction Time and briefly explain them
“Noise”: distractions add to reaction time and slow down response
Concentration: this will contribute to quick and appropriate reactions
Number of responses: reaction time is quicker when there is only one possible response.
Define Anaerobic Capacity
The ability of the body to produce energy without using oxygen and hence the efficiency of the two aerobic energy systems
Name 3 factors that affect Anaerobic Capacity and briefly explain them
Age: Anaerobic Power tends to peak around 30 years of age and then decline by 1% per year
Gender: Males have greater muscles mass than females, so will also have greater stores of ‘anaerobic fuels’
Lactate 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.
Define Speed
The ability to move from one point to another quickly
Name 3 factors that affect Speed and briefly explain them
Reaction Time: Faster reaction times contribute to quicker movements
Muscular Strength: The greater one’s muscular strength, the greater their speed.
Fibre Type and Recruitment: Fast Twitch fibres can generate greater speeds than slow twitch fibres.
Define Agility
A rapid, whole body movement with change in velocity to direction in response to a stimulus
Name 3 factors that affect Agility and briefly explain them
Centre of Gravity: athletes with a lower cog tend to more agile dude to greater abilities to balance.
Speed: Males are generally faster than females (see muscular power and strength) and hence will have greater agility than females.
Reaction Time: Faster reaction times contribute to quicker movements and greater agility.
Define Coordination
The ability to use the body’s senses to execute motor skills smoothly and accurately.
Name 3 factors that affect Coordination and briefly explain them
Sequencing of Movements: the more parts or sequences to a movement, the higher level of coordination required.
Stage of Learnings: Autonomous performers (elite level) are more coordinated than associative (beginner) performers.
Practice/Learning: There is a direct relationship between amount if learning and coordination.
Define Balance
The ability to maintain equilibrium whilst stationery or moving.
Name 3 factors that affect Balance and briefly explain them
Base of Support: the greater the base of support, the greater the equilibrium
Centre of Gravity: by lowering one’s centre of gravity, balance is in increased
Core Stability: greater core stability leads to improved balance.
