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physical education > Fitness components used in Sports and Activities > Flashcards

Fitness components used in Sports and Activities Flashcards

1
Q

What is fitness?

A
  • specific to individual needs
  • e.g hockey vs weight lifting
  • e.g netball center vs goal shooter

Fitness is gained through training and lost through inactivity

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2
Q

Aerobic power (rate)

A
  • the maximum rate of energy production from the aerobic energy system (energy produced in presence of oxygen)

it is determined by the capacity of the cardiovascular and respiratory systems to take up and supply oxygen to the muscles to sustain exercise

VO2 max is a measure of an athletes aerobic fitness- it is their max volume of oxygen consumption (ml/kg/min)

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3
Q

Activities that require a high level of aerobic power (sports and recovery)

A
  • running events 1500+, road cyclin, swimming events 200m+, team sports requiring repeated efforts over a longer period of time (raquet sports like tennis and squash, team games like netball, football, hockey, soccer, volleyball, water polo etc)

In the recovery process both active and passive recovery (speed at which ATP and PC can be replenished and increases the speed at which metabolic byproducts can be removed [like H+] )

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4
Q

Factors affecting aerobic power

A
  • Respiratory system : the health of the lungs and respiratory muscles
  • Cardiovascular system : blood volume, cardiac output, healthy heart and vessels (no athersclerosis) and blood flow to the working muscles
  • Muscular system : concentration of oxidative enzymes, mitochondria and myoglobin within muscles
  • Age : Peak VO2 max occurs at 25-30 years, and then decreases with age. This is due to decreased elasticity of the lungs (decreased O2 uptake) decreased haemoglobin and muscle mass.
  • Gender : males generally have 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, as slow twitch fibres work aerobically, therefore the greater number of slow twitch fibres, the greater ability to work aerobically.
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5
Q

Aerobic power recognised tests/ training methods

A
  • multistage fitness test
  • yo-yo test
  • cooper 12 min test
  • harvard step test
  • rockport 1.6km
  • vo2max treadmill test

training methods:

  • continues
  • fartlek
  • long interval
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6
Q

Anaerobic capacity (yield)

A

the amount of energy that the body can produce without using oxygen

the total amount of work that can be done by the anaerobic systems

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7
Q

Activities that require high level of anaerobic capacity

A
  • elite level 100m, 400m, athetic field events, basketball rebounds/ blocks and sprints, 50m sprints in swimming, uphill cycle for 30-60sec in triathlon
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8
Q

Factors affecting anaerobic capacity

A

Age: peaks at 30 then declines 1% per year, body less able to synthesis protein, delayed by training, decreases in cross sectional area of muscle fibres and resulting in decreases in fuel stores and anaerobic enzymes.

Lactate tolerance: anaerobic training calling upon the anaerobic glycolysis system will greatly improve muscles ability to tolerate build up of lactate and associated build up H+.

Fibre type: fast twitch fibres can generate anaerobic power quicker than slow twitch fibres because they have greater anaerobic stores of fuels.

Fibre recruitment: Ability to recruit fast twitch fibres can occur when more intense impulses are sent from the brain.

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9
Q

Anaerobic capacity- recognised tests and training methods

A
  • Phosphate recovery test
  • 30 second wing gate test
  • Repco peak power test
  • short interval 1:5
  • intermediate interval 1:3
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10
Q

Speed

A

The ability to move the whole body, or body parts from one place to another in the shorted time possible

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11
Q

Activities that require a high level of speed

A
  • undertaking any sprint event in athletics
  • accelerating to create space or evade an opponent in team games
  • releasing a javelin or discus
  • racquet and club speed in striking sports
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12
Q

Factors affecting speed

A

Capacity of anaerobic systems:
greater anaerobic power will provide ATP energy faster

Fibre recruitment/muscle activation:
speed relies upon fast twitch fibres being activated quickly and hence many “intense impulses” are sent to relevant muscle group requiring explosive efforts.

Fibre type:
Fast twitch fibres can generate greater speeds than slow twitch fibres

Fibre arrangement/shape:
fusiform muscles with low attachment points contribute to speed more than pennate muscles which are stronger

Muscular strength:
greater one’s muscular strength, the greater their speed

Lactate tolerance:
speed in endurance events can be improved by the muscle’s ability to tolerate build up of lactate (h+)

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13
Q

Recognised tests/ training methods for speed

A
  • 20m, 35m and 50m sprint test

training:
- short interval

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14
Q

Agility

A

The ability to change body position or direction quickly or accurately while maintaining balance.

agility relies on speed, balance, coordination and flexibility

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15
Q

Activities that require a high level of agility

A
  • evading an opponent in soccer or rugby
  • reacting to an opponent’s baulk in hockey
  • dribbling the ball around opponents in soccer or basketball
  • changing direction during a dance, gymnastics or aerobics sequence
  • moving to make a play in squash while avoiding an opponenet
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16
Q

Factors affecting agility

A
  • centre of gravity: athletes with a lower co tend to be more agile due to the greater abilities to balance.
  • speed: males are faster and hence will have greater agility than females
  • reaction time: faster reaction times contribute to quicker movements and and greater agility
  • range of motion at joints: the greater the range of motion due to low restriction from fat, muscle bulk, scar tissue, the more agile performers will be.
  • fibre types: having more fast twitch fibres can generate increase speeds and therefore agility
  • flexibility: females have greater amounts of flexibility than males (associated with lower muscle bulk)
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17
Q

Recognised fitness tests/trainings

A
  • illinois agility test
  • emo agility test
  • 5-0-5 agility test

-short interval ideally with changes of directions
(shuttle runs/sprints)

18
Q

Flexibility

A

The range of movement around a joint. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement to muscle actions

flexibility is joint specific

more flexibility decreases the risk for tears and other injuries

19
Q

Two types of flexibility

A

Static: joints ROM when stationary (splits, touching toes)

dynamic: resistance to motion in a joint (rotating shoulder in backstroke, follow through of leg when kicking a football)

20
Q

Activities that require high levels of flexibility

A

performing gymnastics routines, goalkeeping, competitive aerobics, catcher positions in softball/baseball

21
Q

Factors affecting flexibility (8)

A

Somatotype: endomorphs with extra bulk have limited flexibility as well as mesomorphs as they have trained with limited range of movement and extra muscle tissue. ectomorphs generally have better flexibility due to lower amount of body tissues.

Skin resistance: skin has lower elasticity than that of ligaments and tendons so it can restrict higher ranges of movement.

sex: hormonal differences mean females are generally more flexible than males

Type of joint: specific joints are designed for either strength or mobility, or a combination of each. the shoulder has great mobility but is prone to dislocation. the hip joint has high stability, but less mobility than that of the shoulder.

Resisting length of ligaments and joint capsules:
stretching these surrounding structures in training may increase joints flexibility

Age: children are more flexible, decreases with age

Muscle temperature: warm up routines increase the temp of both the muscles and the structure within the joints, increasing flexibility.

Length of muscles at rest: If muscles at rest are shortened then flexibility is limited. This may happen if the individual has too much sedentary work (chronically shortens hamstrings)

22
Q

Tests/training for flexibility

A
  • Trunk flexion test
  • trunk rotation test
  • groin flexibility test
  • shoulder and wrist elevation test
  • trunk and neck extension test
  • ankle extension/dorsi flexion test
  • shoulder rotation test

training:
- static stretching
- dynamic stretching
- ballistic stretching
- proprioceptive neuromuscular facilitation stretching

23
Q

Body composition

A

relative proportion of bone, muscle and fat within the body

24
Q

activities where body composition is important

A

athletes have body shape/size that suit their specific sport. e.g shot put has a higher percentage of fats in comparison to a marathon runner

25
Q

Factors affecting body composition

A

Age: as age increases (until 50-60) there is an increased likelihood of higher body fat content and decreased muscle mass

Sex: males are more likely to be obese than females but females are less likely to have high levels of muscle mass

genetics: Likely to be similar body composition to parents

Diet and physical activity levels: Where energy input is greater than energy output, there is increased likelihood of increased body fat.

26
Q

tests/training for body composition

A 
BMI 
Waist circumference 
skin fold measurements 
hydro densitometry weighing (underwater) 
bioelectrical impedance 
DEXA and TOBEC scans

training methods:

to improve body composition methods can be used. generally aerobic training will help decrease fat and anaerobic training can help build muscles

27
Q

Muscular strength

A

The maximal force that can be generated by a muscle or muscle group in one maximal effort. This contraction is often applied over a couple of seconds

28
Q

Activities where muscular strength is important

A

Where an object needs to be moved (weightlifting)
Rugby union scrum
gripping a hockey stick while making a power shot at goal, same with tennis racquets
AFL tackling

29
Q

Factors affecting muscular strength (8)

A

Type of muscle contraction:

  • isoinertial: muscle action where load or resistance against the muscle is constant throughout the motion
  • > Concentric: muscle length decreases
  • > eccentric: the muscle length increases
  • Isometric: the muscle length remains unchanged
  • isokinetic: the resistance changes according to the joint angle, requires special machines, same amount of force

Muscle size, fibre arrangement and type:
greater cross sectional area= greater the force
uni, bi and multipennate fibre arrangements are designed for strong forceful contractions

Fusiform arrangements are designs for speed.

Length-tension relationships: when muscles are in a stretched state at rest which maximizes the ability of the muscle to contract when stimulated.
If the length of the muscle is shorter or much longer than resting length then the force of muscle contraction is reduced.
optimal length of a muscle for a forceful contraction is just above resting state.

Age: peaks 25-30 then plateaus to 45-50, then decreases 8% decade

Gender: males have greater muscle mass than females so will be “stronger” by about 30%.

Speed of contraction: greatest strength can be generated with isometric contractions

fibre type: Fast twitch can generate more strength than slow twitch

Fibre recruitment: efforts requiring minimal strength such as picking up a hockey stick see a small number of fibres being recruited by nerve impulses. the same hockey stick used to generate greater strength in a push from a penalty corner will be activated by a greater number of fibres being recruited.

30
Q

tests/training methods for muscular strength

A

1RM
grip strength dynamometer
push-pull dynamometer
seven stage abdominal strength test

training :
resistance training
circuits

31
Q

muscular endurance & activities

A

the ability of a muscle or group of muscles to perform repeated contractions against a resistance for an extended period of time.
Limited by the body’s ability to continue working when metabolic byproducts are increasing

activities when it is important:

  • arms, legs abs in 200m swim
  • marathons
  • 200m rowing race
  • team games
32
Q

Factors affecting muscular endurance

A

Fatigue: increased ability to resist fatigue due to increased lactate tolerance

Fibre type: Higher distribution of fast twitch fibres will result in greater muscular fatigue
fast twitch fibres have high levels of fatigue - low endurance capacity
slow twitch fibres have low levels of fatigue - high endurance capacity

gender: males have greater VO2 max and muscular strength resulting in increased endurance

blood flow : if blood vessels become blocked as a result of muscles squeezing them fatigue will result, commonly associated with accumulation of byproducts

Training: anaerobic training will increase lactate tolerance

33
Q

tests/ training- muscular endurance

A 
60 sec push up 
30 sec sit up tests 
crunch test 
pull up/ modified pull up test 
flexed arm hand test

training: when the anaerobic energy system is predominant
- resistance (high repetitions and little recovery)
- intermediate interval training

34
Q

Muscular power

A

Is the ability to contract muscles with speed and force in one explosive act

Activities where it is important:

  • field events (shot put, javelin etc)
  • rugby league or rugby union tackles, volley ball spikes, intercepts
  • defensive clearance
  • gold when golfer drives the ball
  • legs in a sprint
35
Q

Factors affecting muscular power

A

Age
gender: males greater than females

Speed of contraction: greatest power can be generated when both speed and contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power.

Fibre type: muscles with higher fast twitch can generate greater force than muscles with higher % of slow twitch.

Fibre recruitment: muscular power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts.

36
Q

Tests/ training- muscular power

A
  • Basketball throw
  • vertical jump
  • standing long jump
  • margaria-kalamen stair sprint test

Training:

  • plyometrics
  • resistance training with fast contractions and appropriate recovery between repetitions is also commonly used to develop power
37
Q

Balance

A

Ability of the body to remain in a state of equilibrium while performing a desired task.

Two types of balance:

  • dynamic balance : keeping balance while moving
  • static balance: keeping balance while not moving

Activities when it is important:

  • running around a ben in 200m sprint
  • performing aerobics routine
  • handstand in gymnastics
  • standing on one foot in netball.
38
Q

factors that affect balance

A

centre of gravity: greater balance is achieved when the centre of gravity is lower

base of support: an increase in the size of base of support will increase balance

line of gravity: ensuring the line of gravity is over bos

Body mass: increasing mass will increase balance

Core stability: greater core stability leads to improved balance

Other issues: any issues with ears

39
Q

Reaction time

A

How quickly the body can react to an external stimuli

Essential for both speed and agility

Activities where reaction time is important:

  • catching slips in cricket
  • reacting to starters gun
  • deciding which play is in the best position to recieve a pass in basketball
  • judging the probably direction of the ball from the opponent’s back swing
40
Q

Factors affecting reaction time

A

Age: peaks around 19-30 years and then gets slower through ageing

Number of responses: only one responses = greater reaction time

Environmental cues: minimal distractions will result in fastest reaction times

Optimal concentration

presence of warning signal

41
Q

Coordination

A

the ability to use difference parts of the body together smoothly and efficiently.

Activities where coordination is important:
dance, aerobics, ballet movements, shotput, scoring netball, all routines in gymnastics

42
Q

factors affecting coordination

A

Sequencing of movements: more parts to sequence the higher the level of co-ordiation required

stage of learning: autonomous performers are more coordinated than associative or cognitive

practice/learning
- there is a direct relationship between the amount of learning and coordination

physical education (15 decks)

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