movement analysis Flashcards
what are the components of fitness?
Agility.
balance
Cardiovascular endurance
Coordination
Flexibility
Muscular endurance
Power
Reaction time
Strength
Speed
define agility
The ability to change direction quickly at speed whilst maintaining control
define balance
The ability to keep the body stable by maintaining the centre of mass over the base of support
define cardiovascular endurance
The ability of the heart and lungs to supply oxygen to the working muscles
define coordination
The ability to use two or more body parts together smoothly and efficiently
define flexibility
The range of movement possible at a joint
Define muscular endurance
The ability of a muscle group to undergo repetitive contractions avoiding fatigue
define power
It is a product of strength and speed
power = strength x speed
define reaction time
The time it takes for your brain to respond to a stimulus
Define strength ( both types )
The ability to overcome resistance:
. Maximal strength: greatest force that is possible in a single max muscle contraction.
. Static strength: the amount of force exerted on something you can’t move.
Define speed
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time
Explain the Illinois agility test
. Mark out the course to exact measurements of 10 m.
. Participant starts in face down line position at the start line.
. participant runs 10 m up and down then runs up and down weaving in between cones set out And then finishes with a 10 meter sprint back and forth.
. a non-participant measures the time using a stopwatch usually measured in seconds
explain the stork stand test
. Participant puts their hands on hips and lifts one leg up.
. participant raises their heel and holds this position
. Non-participant measures how long they hold the balance successfully.
. Measured in minutes and seconds.
Explain the multi stage fitness test
. Mark out a 20 meter course.
. Participant runs to either side of the course once they hear the beep.
. Participant continues to go until exhaustion.
explain the wall toss test
. participant stands 2 m from a smooth surface wall.
. Participant throws ball against wall with one hand and catches with the other.
. Non-participant count number of successful catches in 30 seconds.
explain the sit and reach test
. Remove shoes and position against the reach box against the wall.
. Knees completely completely locked and straight and reach forward with one hand on top of the other.
. Stretch and hold for two seconds whilst non-participant records score.
explain the sit up bleep test
. On a cushion surface, the participant performs as many full situps as possible in five minutes.
. Measured in complete number of situps performed.
Explain the vertical jump test
participant stands sideways onto two wall and measures height with an up stretched arm
. Participant jumps as high as possible and mark wall at Peak of jump on three occasions.
. The average distance between the standing and jumping high is taken as the score.
Explain the ruler drop test
. hold of 30 centimetre ruler above the open hand of the participant
. Zero mark must be directly between the thumb and index finger.
. Non-participant drops the ruler with no warning and participant catches it.
. From the top of the thumb hits hits the ruler.
explain the hand grip dynometer test
. grip with dominant hand.
. Apply force was arm is straight in front of the body.
. Repeat three times whilst non-participant records the readings.
Explain the 30 meter sprint test
. Mark out 30 m distance on a flat surface
. Participant is recorded from the start line to the finish line.
define principles of training
Guidelines that have applied ensure that training is effective and results in positive adaptations
what are the principles of training?
Specificity - making training specific to the sport played
. Progressive overload - gradually increasing the amount of overload so fitness gains occur.
. reverseability – continuously training to maintain fitness gains
. Tedium - varying your training to prevent boredom.
what are the types of progressive overload?
. Frequency – how often you train?
. Intensity – how hard do you train?
. Time – how long you spend training?
. type – The method you train
what abbreviation is used to remember the principles of training
. SPORT
what abbreviation is used to remember the types of progressive overload?
FITT
How to work out maximum more heart rate
220 – age
what percentage of your maximum heart rate is your aerobic training zone?
60 to 80%
what percentage of your maximum heart rate is your anaerobic training zone?
80 to 90%
what is circuit training?
Circuit training is a form of interval training that develops muscular endurance strength and cardiovascular endurance. Stations are set out the train one or more component of fitness where the performer moves from one station to the next with periods of exercise and periods of rest.
What is continuous training?
continuous training to develop cardiovascular fitness. it is a period of minimal 20 minutes sub maximum work at a range of between 60 to 80% of the maximum heart rate and targets the heart
what is fartlek training?
A form of continuous training which develops arrange of components of fitness and is used by games players. Changing speed incline and rain is used to provide changes in exercise intensity.
what is interval training?
Interval training can be used and altered to suit the performance needs. HIIT involves short high intensity periods of work that improve the anaerobic system however research has shown that HIIT also has benefits with the aerobic system.
what is plyometric training?
Plyometric training is a type of training used for increased power. It usually takes in the form of bounding hopping or jumping they can include medicine balls jump and clap press ups and box work. It aims stress muscles with gravity.
What is weight training?
Weight training is a form of training that uses progressive resistance against a muscle group. Weight training is a type of interval training and the intensity is measured in percentage of a one rep max.
What are the advantages of interval training?
Interval training would be beneficial to sprinters as this type of training would train a performer to improve their speed and agility and ability to work at maxim effort under a short time period
what are the disadvantages of interval training?
Interval training, however would not be beneficial for games or long distance runner. The short length training would train a performance sprints rather than long distance.
What are advantages of plyometric training?
Plyometric training can be used to increase power, for example a swimmer may use plyometric training to increase strength and speed when starting on the block
what are disadvantages to plyometric training?
A disadvantage of plyometric training is that it doesn’t training the upper body for example a swimmer may use ply training to increase speed of the block however they would also need to train upper body in which plyometric training does not provide
what are advantages of weight training?
Weight training is used to develop strength and muscular endurance
What a disadvantages of weight training
Weight training is commonly done wrong and can lead to serious injuries due to poor technique when striving to do heavyweights
