Strictley Midterm Flashcards
Strength
Ability of muscles to exert a force to overcome a resistance
What is 1 standard deviation
68%
Two standard deviation
95%
Local muscular endurance
A single muscles ability to perform sustained work ( cycling)
Cardio respiratory fitness
Stamina. The ability of the body to supply enough energy to sustain sub maximal levels of exercise
Benefits of cardio
Improved fat metabolism
Efficient delivery of oxygen
Faster removal of waste
Decreased levels of stress
Components of health related fitness
Strength Cardio respiratory Local muscular endurance Flexibility Body composition
Flexibility
The movement available by our joints usually controlled by the length of our muscles
Benefits of flexibility
Prevents injury
Improved posture
Maintains healthy joints
Increases speed and power of muscle contraction
Improves balance during movement
Body composition
The amount of fat compared to lean body mass
Skill and performance related fitness components
Speed Power Agility Balance Coordination Reaction time
Speed
The ability to put body parts into motion quickly or the max rate a person can move at a specific distance
Genetically determined by fast twitch fibers
Power
The ability to exert maximum muscular power instantly in an explosive motion
Agility
The ability to change direction and position of the body quickly and effectively
Factors influencing agility
Speed
Coordination
Flexibility
Balance
Balance
The maintenance of the center of mass over the base of support while static or dynamic
Coordination
The ability to use the body parts and senses together to produce smooth efficient movements
Reaction time
The interval of time between the presentation of a stimulus and the initiation of s muscular response
What is skill related fitness
Based on the neuromuscular system and determines how successful an individual can perform a certain skill
What is health related fitness
Physiologically based and determines the individuals ability to meet the physical demand of an activity
Reasons for fitness testing
Identify strengths and weaknesses or athlete
Evaluate effectiveness of a training program
Measure fitness levels following injury
Assist in setting goals
Factors that can affect test results
Time of day Weather Environment Emotion Health Medication Placebos
What are the principles of fitness testing
Specificity
Reliability
Validity
Accuracy
Specificity
The test must access the individuals fitness activity or sport in question
Reliability
Consistency
Degree to which test is consistent and stable in measuring what it intends to measure
Validity
Degree the test actually measures what it claims to measure
Accuracy
With validity and reliability but covers accuracy to which measurements are recorded
Advantages field testing
Specific to sport
Conducted in sport environment
Disadvantages to field testing
Environment can alter test results
Much planning in test administration
Advantages lab testing
Controlled environment
Sports specific equipment
Simulate sport demand
Disadvantages lab testing
Not accessible
Not conducted i. Sport environment
What is a sub maximal test
Athlete works below maximum effort and dats is extrapolated to estimate maximum capacity
Advantage sub maximal testing
Prevents injury and over exertion
Maximal testing
Athlete works at maximum effort to exhaustion
Advantage maximal
Measures can be more accurate
Disadvantage maximal
Risk of injury
Difficult to ensure athlete working max effort
Depends on athletes motivation
Tests for aerobic capacity
Beep test
Coopers 12 min run
Harvard step test
Test flexibility
Sit and reach
Test muscular endurance
Max sit-ups
Max push-ups
Flexed arm hang
Test agility
Illinois agility test
5o5 agility test
T drill
Test strength
Hand grip
Squats test
Test speed
40 meter sprint
Test body composition
Bmi
Anthropometry. Length of bone ratio
Underwater weighing
Test balance
Standing stork
Test coordination
Hand ball toss
Test reaction time
Drop test
Test power
Vertical and broad jump
Essential elements to a training program
Warm up Endurance training Resistance training Flexibility training Cool down Incorporation rec
Warm up
Prepares body for exercise and prevents injury
Benefits of a warm up
Increases heart rate
Increases oxygen up take
Reduces muscle stiffness
Increases speed of contraction and relaxation
Stages of a proper warm up
Increase body temp to facilitate blood delivery to working muscles
Dynamic stretch
Sport specific related drill work on enormous cult mechanisms
