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Physical Education 3/4 > fitness components (SAC 4) > Flashcards

fitness components (SAC 4) Flashcards

1
Q

Aerobic power: Definition

A
  • 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
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2
Q

Aerobic power: Factors affecting

A
  • 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)
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3
Q

Aerobic power: Sporting examples

A
  • long distance, walking, running, cycling and swimming
  • most ball sports
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4
Q

Aerobic power: Fitness tests

A
  • 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
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5
Q

Body composition: Definition

A
  • The percentage of fat, bone and muscle in the body
  • (measures lean body mass to body fat content)
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6
Q

Body composition: Factors affecting

A
  • 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)
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7
Q

Body composition: Sporting examples

A
  • tall (basketball)
  • small (jockey)
  • heavy (sumo)
  • light (gymnastics)
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8
Q

Body composition: Fitness tests

A
  • body mass index (BMI)
    (insert the data into the BMI)
  • waist circumference
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9
Q

Flexibility: Definition

A
  • The body’s ability to achieve the range of movement that is demanded by a particular sport or activity
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10
Q

Flexibility: Factors affecting

A
  • 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
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11
Q

Flexibility: Sporting examples

A
  • yoga
  • gymnastics
  • diving
  • dance
  • hockey goalkeeper
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12
Q

Flexibility: Fitness tests

A
  • 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
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13
Q

Muscular endurance: Definition

A
  • The ability of a single muscular group to continue physical output and delay the onset of fatigue
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14
Q

Muscular endurance: Factors affecting

A
  • 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)
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15
Q

Muscular endurance: Sporting examples

A
  • arms and legs in 200m swim
  • legs in 1km time trial
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16
Q

Muscular endurance: Fitness tests

A
  • timed sit-ups
  • timed push-ups
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17
Q

Muscular strength: Definition

A
  • The maximal force that can be exerted by a muscle or a muscle group in one effort
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18
Q

Muscular strength: Factors affecting

A
  • 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)
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19
Q

Muscular strength: Sporting examples

A
  • forward pushing in a rugby scrum
  • holding a baseball bat during a full swing
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20
Q

Muscular strength: Fitness tests

A
  • hand grip dynamometer test
  • 1RM bench press
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21
Q

Agility: Definition

A
  • Combines speed with flexibility and dynamic balance, allowing the performer to change direction with maximal speed and control
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22
Q

Agility: Factors affecting

A
  • 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
23
Q

Agility: Sporting examples

A
  • basketball (dribbling and defending players)
  • moving to hit a ball in tennis
  • rugby (side stepping)
24
Q

Agility: Fitness tests

A
  • 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
25
Q

Anaerobic capacity: Definition

A
  • The body’s ability to produce energy quickly for as long as anaerobic effort can be sustained
26
Q

Anaerobic capacity: Factors affecting

A
  • 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)
27
Q

Anaerobic capacity: Sporting examples

A
  • repeat sprint efforts
  • basketball rebounding
  • elite 100m sprint
28
Q

Anaerobic capacity: Fitness tests

A
  • 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
29
Q

Balance: Definition

A
  • Is the ability of our body to remain in a state of equilibrium while performing a desired task
30
Q

Balance: Factors affecting

A
  • 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)
31
Q

Balance: Sporting examples

A
  • gymnastics
  • surfing
32
Q

Balance: Fitness tests

A
  • standing stork test
    (hands on hip and foot on knee, time how long you can hold for)
  • standing stork blind test
33
Q

Coordination: Definition

A
  • Is the ability to link a series of muscular movements together so they are well controlled and efficiently executed
34
Q

Coordination: Factors affecting

A
  • 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)
35
Q

Coordination: Sporting examples

A
  • racquet and ball
  • golf
36
Q

Coordination: Fitness tests

A
  • hand-eye coordination test
  • wall toss test
    (2m from the wall, throw the ball and catch with the opposite hand, continue for 30 seconds)
37
Q

Muscular power: Definition

A

Is a combination of strength and speed to create an explosive effort. Powerful movement achieved as quickly as possible

38
Q

Muscular power: Factors affecting

A
  • 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)
39
Q

Muscular power: Sporting examples

A
  • shot put
  • lifting
  • tackling
40
Q

Muscular power: Fitness tests

A
  • vertical jump test
    (setup by setting the height for the person, then perform a standing vertical jump and tap fins)
  • standing long jump test
41
Q

Reaction time: Definition

A
  • Is the speed with which an individual can react to an outside stimulus
42
Q

Reaction time: Factors affecting

A
  • 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)
43
Q

Reaction time: Sporting examples

A
  • 100m start
  • catching in the slips
44
Q

Reaction time: Fitness tests

A
  • ruler drop test
    (hold out thumb and pointer finger, and without warning your partener drops the ruler)
  • reaction time test
45
Q

Speed: Definition

A
  • Where a performer moves as quickly as possible from point A to point B.
  • Can be the whole body or body part.
46
Q

Speed: Factors affecting

A
  • 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)
47
Q

Speed: Sporting examples

A
  • hurdling, sprinting
  • fast bowler
48
Q

Speed: Fitness tests

A
  • 20m sprint
  • 50m sprint
49
Q

ISOMETRIC muscle action

A
  • static
  • no change in muscle length
  • external load is equal
50
Q

ISOINERTIAL CONCENTRIC muscle action

A
  • dynamic
  • shortening muscle
    external load is less
51
Q

ISOINERTIAL ECCENTRIC muscle action

A
  • dynamic
  • lengthening muscle
  • external load is greater
52
Q

DYNAMIC balance

A
  • involves keeping the body’s balance under control while moving
53
Q

STATIC balance

A
  • involves keeping the body’s balance under control while not moving

Physical Education 3/4 (20 decks)

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