U4AoS1 - What are the foundations of an effective training program? Flashcards
What are the aerobic fitness components?
- Aerobic power
- Muscular Endurance
- Flexibility
What is Aerobic Power?
The maximum rate of energy production from the aerobic energy system
What does Aerobic Power rely on?
Ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to the working muscles.
What is Aerobic power also known as?
Aerobic capacity
cardiovascular/cardiorespiratory fitness
endurance
Sporting examples of Aerobic Power
- Marathon
- Triathlon
- Cross Country Skiing
- Team sports
What is the role of Aerobic Power in sports with high intensity efforts?
A greater aerobic power will enable an athlete to recover faster between high intensity efforts.
Recognized Fitness Tests for Aerobic power
- 20m shuttle run
- yoyo test
- Coopers 12-minute run
- VO2 max test
- Harvard step test
Training Methods for Aerobic Power
- Continuous
- Fartlek
- Long Interval
- Circuit
- HIIT
Factors that affect Aerobic Power
- Oxidative enzymes
- Size and No. of Mitochondria
- Blood Volume
- Cardiac Output
- Blood Flow to working muscles
How does Age affect Aerobic Power?
- Peaks in the mid 20s
- Decreases as age increases
Why does Aerobic Power decrease with age?
- decreased lung elasticity
- decreased haemoglobin
- decreased muscle mass
How does Sex affect aerobic power?
Males have a higher aerobic power than females due to their greater lung size therefore increased oxygen uptake
How does Muscle Fiber Type affect Aerobic Power?
Greater % of aerobic slow twitch fibers increases aerobic power as they work aerobically.
What is Muscular Endurance?
The ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time.
What sports use Muscular Endurance?
- Rowing
- Triathlon
- Arms/legs/abdominals in 200m swim
What are the recognized fitness tests for Muscular Endurance?
- timed push up test
- 30 second sit up test
- flexed arm hang
- modified pull up test
Training methods for muscular endurance
- Continuous
- Fartlek
- Long interval
- Circuit
- HIIT
- Resistance (weights) training
How does sex affect muscular endurance?
Males have increased aerobic capacity and muscular strength, therefore endurance
How does muscle fibre type affect muscular endurance
Greater percentage of slow twitch fibres will increase muscular endurance
What is flexibility?
Capacity of a joint to move through full range of motion.
What are some sporting examples of flexibility?
- gymnastics
- dancers
- rock climbers
- swimmers
All sports require a degree of flexibility
What is static flexibility?
Range of motion of the joints under stationary conditions
What is dynamic flexibility?
Ability of a joint to move through its full range of motion quickly and easily
How is Flexibility to specific to activity?
- essential to all sports and training programs
- some sports require flexibility of more parts
Recognised fitness tests of flexibility
- sit and reach test
- shoulder and wrist elevation test
- trunk rotation test
- trunk and neck extension test
What should always be completed prior to flexibility training?
A thorough warm up
Training methods for flexibility
- static stretching
- dynamic flexibility-controlled movements
- Proprioceptive Neural Facilitation
- Ballistic Flexibility
Static Stretching
Safe and effective for developing gains in flexibility
Proprioceptive Neural Facilitation
Most effective way at increasing flexibility
Dynamic Flexibility Controlled Movements
- takes muscle and joint through full range of motion
- increases mobility
- conducted in warmup replicating actions of the game
Ballistic
- performed by only experienced athletes
- uses momentum/bouncing to take the body part beyond its normal range
What are the factors affecting Flexibility?
- joint structure
- soft tissue structures
- body and muscle temp
- age
- gender
How does Age affect flexibility
As age increases, flexibility decreases
How does Warm up affect flexibility?
Increases muscle temperature and structure within the joint
How does the length of the muscle at rest affect flexibility?
If muscles are shortened at rest, flexibility is limited
How does sex affect flexibility?
Hormonal differences mean that females are generally more flexible.
What are the anaerobic fitness components?
- Agility
- Anaerobic Capacity
- Muscular power/strength
- speed
What is agility?
Combines speed with flexibility and dynamic balance, allowing the performer to change direction with speed and control.
What sports is agility important in?
- evading an opponent
- changing direction quickly
- changing sequence and movements in an activity
Recognised Fitness tests for agility
- semo agility test (side stepping, backstepping etc)
- illinois agility test
What are training methods for agility?
Short interval style training incorporating changes in direction ie. mini hurdles
What are the factors that affect agility?
- muscle fibre type
- reaction time
- sex
- age
- flexibility
What is anaerobic capacity?
The total amount of energy obtainable from the anaerobic energy systems
The greater an individuals anaerobic capacity…
They are able to work at higher intensities for longer durations and achieve higher intensities as ATP can be resynthesized at a more rapid rate.
What are some sporting examples for Anaerobic Capacity
- 100m sprint
- Field events in Athletics
- 50m swim
Recognised fitness tests for anaerobic capacity
- phosphate recovery test
- 30 second wingate test
- repco peak power test
Training methods for anaerobic capacity
- short interval
- intermediate interval
- resistance training
What are the factors affecting anaerobic capacity?
- age
- sex
- muscle fibre type
How does age affect anaerobic capacity
Peaks in 20s and decreases as age increases
How does sex affect anaerobic capacity
- Males have a higher anaerobic capacity than females due to greater muscle mass and fuel storage
How does Muscle Fiber Type effect Anaerobic Capacity?
Greater % of fast twitch fibers increases anaerobic capacity.
What is muscular power?
The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time.
What is the formula for muscular power
Force x Velocity
When is muscular power important?
- jumping and leaping such as volleyball spikes
- tennis serve
- javelin/discuss
- long jump
Recognised fitness tests for Muscular Power
- vertical and standing long jump test
- seated basketball throw
What are the training methods for muscular power
- resistance (weights) training
- plyometrics
- circuit training
What are the factors affecting muscular power
- speed of muscle contraction
- age
- cross sectional area
- sex
- length of muscle fibre
What is muscular strength?
Peak force that a muscle can develop
When is muscular strength important?
- grip strength required in rock-climbing and hockey
- rugby scum
- static hold in wrestling
Fitness tests for muscular strength
- 7 stage abdominal test
- Handgrip dynamometer test
- 1RM bench/leg press
Training methods for muscular strength
- resistance/ strength training
- circuit
What is muscular strength specific to?
- muscle, type of action, speed of contraction, joint angle
Factors affecting muscular strength
- age
- warmup
- fibre type
- cross-sectional area
- sex
- length of muscle fibre
- speed of contraction
How does speed of muscular contraction affect muscular strength?
The more slowly a muscle contracts, the more force it can create.
How does the length of the muscle fibre affect muscular strength?
When a muscle is slightly stretched, it is in the best position to create maximum force
How does age affect muscular strength?
Peaks between 20-30 then decreases
- regular exercise slows decline
How does a warmup affect muscular strength?
Warmed muscles have a greater ability to create strength
How does fibre type affect muscular strength
Fast twitch fibres have a greater strength output then slow twitch fibres
How does cross sectional area affect muscular strength?
Larger muscles have greater strength potential
How does sex effect muscular strength?
Males have greater muscle mass
What is speed?
The rate of motion (distance/time)
Move the body from one point to another in the fastest possible time
When is speed important?
- undertaking sprint events
- accelerating to avoid opponents
- releasing discuss/javelin
Recognised fitness tests for speed
- 20m sprint test (alter distance)
Training methods for speed
Short interval
What are the factors affecting speed?
- Muscle fibre type
- reaction time
- sex
- age
- flexibility
How does muscle fibre type affect speed?
Greater % of fast twitch fibres will increase speed
How does reaction time affect speed?
Faster reaction time = greater speed
How does sex affect speed?
Males generally have greater speed, increased testosterone = increased muscle mass
How does age affect speed?
Age increases, speed decreases
How does flexibility affect speed?
Greater flexibility results in greater stride/stroke length = greater speed
What is balance?
Ability of the body to remain in a state of equilibrium while performing a task
External forces opposed to internal forces
What is dynamic balance + examples
Maintaining balance while moving
eg. skateboarding, surfing, skiing, bike riding
What is static balance + examples
Maintaining balance while not moving
eg. splits, yoga pose
Recognised fitness test of balance
Stork stand test
Training methods for balance
core strength/resistance training
What are the factors affecting balance?
- mass of the object
- centre of gravity
- base of support
- line of gravity
- ear issues
What is Reaction time
Time between a stimulus and the first response
When is reaction time important?
- reacting to starters gun
- catching in the slips in cricket
Recognised fitness test for reaction time
Ruler drop test
Training method for reaction time
- game style practise
- sport specific training
Factors affecting reaction time
- age
- sex
- intensity of the cue
- number of choices
How does age affect reaction time
Increases with age
How does sex affect reaction time
Men have faster reaction times
How does the intensity of the cue affect reaction time?
Greater intensity results in shorter reaction time due to easy detection
How does the number of choices affect reaction time
The greater the number of choices, the greater the reaction time
What is coordination?
Ability to use different parts of the body smoothly and efficiently
Interaction between neural, skeletal and muscular systems
When is coordination important?
Any activity requiring a degree of coordination enabling smooth coordination of body parts
More complex skills require greater degree
Recognised fitness tests for coordination
Alternate hand wall toss
Training methods for coordination
- game style practise
- contraints that focus on outside cues
Factors affecting coordination
- poor hearing , vision, experience
- stage of development
What is body composition?
The relative proportions of bone, muscle and fat
Healthy fat percentage
5 - 18% Males
12 - 25% Females
Fitness tests for body composition
- BMI
- Skin fold
Factors affecting body composition
- age
- sex
- genetics
- diet and physical activity
How does age affect body composition
Age increases: increased chance of higher body fat and decreased muscle mass
How does sex affect body composition
Males more likely to be obese
Females less likely to have high levels of muscle mass
How does genetics affect body composition
Similar body composition to parents
How does diet and physical activity affect body composition?
Positive energy balance - energy input is greater than output resulting in increased body fat.
