fitness testing Flashcards
activity analysis
- enables coaches and performers to make important links bw training and actual perf.
- determines physical requirements of a sport (energy systems , muscle groups and fitness components)
what happens if X activity analysis
- not know spec requirements of the game - training program will not be as specific - waste times on unimportant MG, ES, FC - X improve as much as they could
methods of AA
direct observation and video recording
direct observation
watching someone in person and taking notes
direct obs evaluate
+ immediate feedback - quicker impact on performance and easier to organise (die to decrease in equiptment)
- not as accurate - can be subjective and need expertise
vidwo recording evaluate
+ more accurate as can slow down and replay / store for future analysis
- access to equiptment and time consuming
type of activity analysis
movement patterns
W:R ratio
skill frequency table
HR monitor
movement pattern - describe
charting and recording of on field movements of players in a game - notes on distance , intenisty
what does movement pattern give info about
energy systems
fitness components
MP - if large no of high intensity sprints with adequate recovery , what FC?
CP system - speed and power
what FC if intense repeated efforts with little/ no rest ?
AG system - local muscular endurance
what FC id long continuous efforts w little rest?
aerobic power
lots of changes of direction on MP , what FC?
agility
what does HR indicate
energy system demands
- > 85% = anaerobic efforts
70-85% = aerobic
<70% =low intensity aerobic work
equation for HR
max HR = 220 - age
W:R ratio
amount of time player is active vss resting
- often intermittent sports
- rest= walking and slow jog
- work = sprinting and comp for ball
information from W:R
energy systems
whtat system is a 1:5 W:R ratio
ATP-CP
what system correspond with 1:2 and 1:3 and 1:4
anaerobic glycolysis
what energy system is 2:1 or 1:1
aerobic system
skill frequency info
FC and MG - compile statistics on essential physical actions
SF - lunges and stretches
flexibility
direction changes / dodges - SFT
agility
jumps , sprints SFT - MG??
gluteals , quads , hmastrings etc.
passes / hits SFT - MG??
deltoid , biceps , triceps etc.
balance / dodges
abs / core strength
similarities with muscular strength/ power/endurance
-all require a max force
- closely linked to anaerobic path
-greater the strength greater the power and endurance
difference between muscular E, P , S
strength - one effort –> 1:5
power - quick –>1:5
endurance - repeated –> 1:3
muscular strength
peak force a muscle can produce
eg. 1RM bench press
ATP -CP
fitness tests muscular strength
7 stange abdominal strength test
1RM stest
push pull / grip dynamometer
factors affect strength muscular
- age - peak at 30 increased mm
-sex - increased testosterone - muscle fibre type - greater % fast twitch
- muscle size - increase force generated/ mf recruited
- type of contraction - isometric = greatest force without movement
……………
muscular endurance
ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
muscular endurance examples
paddling canaoe, cycling ,400m freestyle
fitness test muscular endurance
60 sec push up test
30 sec crunch / situp test
pull up / bar hold
factors affecting muscular endurance
-sex= males increased aerobic capacity and musc strength - larger muscles and VO2
-muscle FT = increase % slow twitch - higher intensities aerobically and contract repeatedly
- LA tolerance = greater LA tolerance - increase anaerobic capacity - more by products tolerated - longer high intensity efforts
aerobic power
max rate of energy produced in the presence of O2
fitness tests aerobic POWER
Vo2 max
Yoyo test
20m shuttle run test
Coopers 12 minute run
factors affecting aerobic power
- age = peaks at mid 20s - increased elacticity of the lungs , increase VO2 max , increase haemoglobin and mitochondria (increased muscle mass)
- sex= males larger lungs and O2 / larger muscle mass and mitochondria
- MFT = slow twitch = use more O2 bc increase mit. and myoglobin - increase aerobic
increased mitochondria links with what ?
increased muscle mass
anaerobic capacity
total amount of energy obtainable fro, anaerobic energy systems
eg sprints , repeated efforts
0 -5 m sprints is what fitness component
muscular power
anaerobic capacity tests
Repco peak power test
30 second wingate test
phosphate recovery test
factors affecting anaerobic capacity
- age - peaks at 30 - decreases due to decrease muscle mass and protein synthesis
- sex = males have increased muscle mass and places to store CP and anaerobic enzymes - increased anaerobic ability
- MFT - % fast
- LA tolerance
muscular power
the ability of muscle or a muscle group to exert a mix force in shortest period of time
eg. jump / pass
fitness test muscular power
- vertical jump test
- basketball throw
-margaria kalamen stair sprint
factors affecting muscular power
-age = peak 30 - protein / muscle mass
- sex = increase testosterone / mm
-MFT= % of fast twitch
- muscle length = muscle prestretched - increase length - eccentric then concentric contract with greater power
speed - anaerobic
ability to move from one point to the other in the shortest possible time
eg sprints >5 m
fitness tests speed
20m/35m/50m sprint
speed factord affecting
- age = 30 peak
- sex = men increase muscle mass and testosterone - increase mit and 02 to muscle
- MFT = fast twitch - generate greater force
- flexibility - greater stride length greater speed - get further each sprint
- reaction time
agility
ability to change direction quickly without losing balance
eg. dodges , boxing
factors affecting
-MFT= % fast
-RT = quicker rt - quicker speed + ag.
-sex = increase t and muscle mass - generate greater force and speeds
- age - peak at 30 - protein and mm
fitness tests agility
semo , illinois and 505
flexibility
the range of movement possible around a joint
types of flexibility
- static - stationary
- dynamic - whilst moving
-ballistic - dynamic while moving /bouncing - PNF - hold isometric against resistance
fitness tests flexibility
- sit and reach test
- trunk flexion and rotation
- shoulder and wrist elevation
factors affecting flexibility
- sex - females better bc oestrogen - greater joint laxity and less muscle mass
- age - flex decrease as age increases bc inactivity and decrease lubrication -> pain and aches in their joints
- warm up
- joint structure eg ball and socket joint
- injury - increase scar tissue inhibit flex.
- resting muscle length
body comp
ratio of fat to non fat components (muscle/bones) of the body
types of bodys
-ectomorph- low fat and non fat - skinny
-mesomorph - low fat and high non fat - muscly
-endomorph - high fat and low non fat - spongy
av body comp
males - 15-20% body fat
females- 25% body fat
test for body comp
skinfold caliper
BMI chart
weight circumfrence
factors affecting body comp.
-age - increase chance of endomorph as age increases as dec. metabolism
- sex - females - more likely to be endomorphbc increase body fat% and hard to build muscle
- genetics
diet and physical health - pos energy balance more eat than burnt - increase endomorph
coordination
ability to execute a sequence of movements smoothly and accurately
factors affecting coordination
- poor eyesight and hearing
- stage of development
balance
ability to maintain body in equilibrium
reaction time
time bw stimulus and initiation of muscular response
factors affecting rt
- age = fastest bw 19 - 30
- gender - men>
-intensity of cue - no. of choices
- probability of cue / warning sign - eg get set and go
purpose of health screening
increase safety for all
PAR -Q - health screening
- identify health risks or underlying health conditions for athlete
- tests suitability for the fitness tests and type of test
informed consent
- inform participants about aims /purpose, benefits and risks, confidentiality
- this will minimise risks of injury , assure social confidentiality, mentally - motivation
pre fitness testing
- determine strengths and weaknesses
- benchmarks
- motivation
during fitness testing
evaluate effectiveness
motivation
post fitness testing
evaluate effectiveness
motivation
difference with fitness test and activity analysis
AA= physical requirements - identifies what are relevant hw
FT = tests the fitness components / athletes strengths etc
physiological
- replicates requirements of the sport
- capability to perform the test - consider health
type of fitness testing
lab and field
lab vs field
lab = expensive , most accurate, elite
field = inexpensive , readily available , class ,estimate/ not very accurate
lab is
direct
field is
indirect
direct vs indirect
direct value vs based on predictive/ estimate measures
rules / protocols
accurate , reliable ,precise
accurate
rules and guidlines are strictly followed
reliable
replicated to produce constant set of results - same conditions
valid
recognised method to measure FC
selecting tests ORDER
least fatiguing to most
alternate body parts
sufficient recovery
when would harvard fitness test be used
to test aerobic power for those with low levels of fitness / aerobic power
fast twitch means…….
the muscle size is larger + greater force produced
