Fitness components & Training methods Flashcards
What are the fitness components associated with anaerobic systems?
anaerobic capacity, speed, muscular strength, muscular power, agility, dynamic flexibility, reaction time
What are the fitness components associated with aerobic system?
aerobic power, muscular endurance, static flexibility
what are the other components that are not attached to either the aerobic or anaerobic systems?
co-ordination, balance, body composition
muscular endurance
repeated muscle contractions (sit ups in 30secs)
muscular power
produce force quickly (vertical jump)
muscular strength
peak force (resisting an opponent in a sport aflw)
speed
point a to point b in the fastest time
(20m sprint)
dynamic flexibility
joints and muscles through full range of motion
(hamstring stretch)
aerobic power
resynthesising ATP with oxygen at the fastest rate
(beep test and yoyo test)
reaction time
reacting to an outside stimulus in the fastest time (posner test)
agility
change of direction quickly while maintaining speed and balance
(505 change of direction)
What is the purpose of fitness testing? give 5 reasons
- determine athlete’s strengths and weaknesses
- provides base line data to base future performances
- helps determine team positions
- talent ID
- provides motivation for improvement
What is the purpose of post testing?
determines if the training was successful
have the components improved from the beginning
What should fitness tests replicate?
- movement patterns or skills performed
- major muscle groups
- fitness components in the sport
- energy systems in the sport
20 meter sprint
speed for a netballer
standing vertical jump
muscular power basketballer
505 COD
agility tennis player
afl agility test
agility- afl player
seven stage abdominal strength test
strength any athlete
2 min side plank
muscular endurance
20 sec chair push up
muscular endurance
yoyo- intermittent
aerobic power and fitness
Training session 3 stages
general, dynamic and sport specific for warm up
main training
cool down
Training principles
FITT-PV
Frequency
intensity
Time
Type
Progression
Variety
Short interval method and benefits
anaerobic training with the ATP-PC system with a W:R of 1:5/ sprinters, speed climbers, basketaballers
speed and anaerobic power
2 sets, 4 reps
Intermediate interval
anaerobic testing the
resistance training method
anaerobic using the fitness components muscular endurance/ muscular strength/ muscular power
continuous training
aerobic training between 65-85% HRM with a minimum of 20 mins per session
65-85% HRM minimum of 20 mins
aerobic power and muscular endurance
plyometrics
anaerobic 1:5 work to rest ratio/ muscular power
3 sets, 4-6 reps
resistance
anaerobic involves strength, power and muscular endurance
fartlek training
aerobic, intensities differ
high- 80%
Low- 65%
active recovery
