fitness components (SAC 4) Flashcards
Aerobic power: Definition
- The fitness of the heart, blood vessels and lungs to deliver energy for the maximum time an individual can sustain aerobic effort
- Depends on the supply of O2 to the working muscles
Aerobic power: Factors affecting
- gender
(males generally have a higher VO2 max due to greater size of organs, blood volume and muscle mass) - fibre type
(a greater percentage of slow-twitch fibres will increase VO2 max)
Aerobic power: Sporting examples
- long distance, walking, running, cycling and swimming
- most ball sports
Aerobic power: Fitness tests
- beep test (20m shuttle run)
- (20m between each end, speaker to play the soundtrack, players line up on the line and run to the beeps)
- YoYo intermittent recovery test
Body composition: Definition
- The percentage of fat, bone and muscle in the body
- (measures lean body mass to body fat content)
Body composition: Factors affecting
- genetics
(genetic predisposition to have similar body composition to parents) - diet and physical activity levels
(energy output should be greater than energy input to avoid increases in body fat)
Body composition: Sporting examples
- tall (basketball)
- small (jockey)
- heavy (sumo)
- light (gymnastics)
Body composition: Fitness tests
- body mass index (BMI)
(insert the data into the BMI) - waist circumference
Flexibility: Definition
- The body’s ability to achieve the range of movement that is demanded by a particular sport or activity
Flexibility: Factors affecting
- joint structure
(type of joint can determine the number of directions movement is allowed) - somatotypes
(endomorphs (fat mass) and mesomorph (muscle mass) have limited range of movement due to the increased tissue
Flexibility: Sporting examples
- yoga
- gymnastics
- diving
- dance
- hockey goalkeeper
Flexibility: Fitness tests
- modified sit and reach
(legs fully extended agaisnt the sit and reach box, hands on top of eachother reach as after as you can) - shoulder and wrist elevation
Muscular endurance: Definition
- The ability of a single muscular group to continue physical output and delay the onset of fatigue
Muscular endurance: Factors affecting
- fatigue
(increased ability to resist fatigue due to an increased lactate tolerance) - fibre type
(the greater the percentage of slow-twitch fibres within the muscles, the greater the resistance to fatigue)
Muscular endurance: Sporting examples
- arms and legs in 200m swim
- legs in 1km time trial
Muscular endurance: Fitness tests
- timed sit-ups
- timed push-ups
Muscular strength: Definition
- The maximal force that can be exerted by a muscle or a muscle group in one effort
Muscular strength: Factors affecting
- speed of contraction
(the slower the speed of contraction, the more force produced) - cross-sectional area of muscle
(the larger the cross-sectional area of the muscle, the greater the force produced)
Muscular strength: Sporting examples
- forward pushing in a rugby scrum
- holding a baseball bat during a full swing
Muscular strength: Fitness tests
- hand grip dynamometer test
- 1RM bench press
Agility: Definition
- Combines speed with flexibility and dynamic balance, allowing the performer to change direction with maximal speed and control
Agility: Factors affecting
- centre of gravity
(a lower centre of gravity will provide greater balance and therefore enhance agility) - flexibility
(greater flexibility results in greater speed and therefore increases agility
Agility: Sporting examples
- basketball (dribbling and defending players)
- moving to hit a ball in tennis
- rugby (side stepping)
Agility: Fitness tests
- illinois agility test
(cones mark the start and end, and four cones are placed down the middle 3.3m apart, time how long it takes the athlete to run through) - semo agility test
Anaerobic capacity: Definition
- The body’s ability to produce energy quickly for as long as anaerobic effort can be sustained
Anaerobic capacity: Factors affecting
- age
(peak anaerobic capacity occurs at 25-30 years and then decreases with age) - lactate tolerance
(the more metabolic by products that can be tolerated, the greater the anaerobic capacity)
Anaerobic capacity: Sporting examples
- repeat sprint efforts
- basketball rebounding
- elite 100m sprint
Anaerobic capacity: Fitness tests
- phosphate recovery test
- (cones are placed 2m apart for first 20m, and then 40m from the first cone place more cones 2m apart until 60m, run for 7 seconds then reset for 23 seconds, repeat this)
- 30s wingate test
Balance: Definition
- Is the ability of our body to remain in a state of equilibrium while performing a desired task
Balance: Factors affecting
- base of support
(an increase in the size of the base of support will increase balance) - ear issues
(the brain controls balance using feedback received from the inner ear)
Balance: Sporting examples
- gymnastics
- surfing
Balance: Fitness tests
- standing stork test
(hands on hip and foot on knee, time how long you can hold for) - standing stork blind test
Coordination: Definition
- Is the ability to link a series of muscular movements together so they are well controlled and efficiently executed
Coordination: Factors affecting
- stage of development
(an individual in the autonomous stage of learning will have greater coordination) - cognitive limitations
(an individual with cognitive limitations could have associated lower levels of coordination)
Coordination: Sporting examples
- racquet and ball
- golf
Coordination: Fitness tests
- hand-eye coordination test
- wall toss test
(2m from the wall, throw the ball and catch with the opposite hand, continue for 30 seconds)
Muscular power: Definition
Is a combination of strength and speed to create an explosive effort. Powerful movement achieved as quickly as possible
Muscular power: Factors affecting
- muscular strength
(increases in muscular strength increases maximum force production) - motor unit recruitment
(a greater frequency and speed of motor unit stimulation will increase power)
Muscular power: Sporting examples
- shot put
- lifting
- tackling
Muscular power: Fitness tests
- vertical jump test
(setup by setting the height for the person, then perform a standing vertical jump and tap fins) - standing long jump test
Reaction time: Definition
- Is the speed with which an individual can react to an outside stimulus
Reaction time: Factors affecting
- environmental cues
(minimal distractions will result in faster reaction time) - anticipation of cue occuring
(if the cue is predictable and anticipated then reaction time is reduced)
Reaction time: Sporting examples
- 100m start
- catching in the slips
Reaction time: Fitness tests
- ruler drop test
(hold out thumb and pointer finger, and without warning your partener drops the ruler) - reaction time test
Speed: Definition
- Where a performer moves as quickly as possible from point A to point B.
- Can be the whole body or body part.
Speed: Factors affecting
- anaerobic power
(greater anaerobic power will provide ATP energy faster) - muscle arrangement
(fusiform muscle patterns are designed for greater speed of contraction) - lactate tolerance
(the more metabolic byproducts that can be tolerated the greater speed endurance possible)
Speed: Sporting examples
- hurdling, sprinting
- fast bowler
Speed: Fitness tests
- 20m sprint
- 50m sprint
ISOMETRIC muscle action
- static
- no change in muscle length
- external load is equal
ISOINERTIAL CONCENTRIC muscle action
- dynamic
- shortening muscle
external load is less
ISOINERTIAL ECCENTRIC muscle action
- dynamic
- lengthening muscle
- external load is greater
DYNAMIC balance
- involves keeping the body’s balance under control while moving
STATIC balance
- involves keeping the body’s balance under control while not moving
