UNIT 1 (Fitness components and testing) Flashcards
Define health
state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.
Define fitness
The ability to cope with everyday life
OR
The ability to meet the demands of the environment
What are the 11 components of fitness
Cardiovascular endurance
Muscular endurance
Muscular strength
Power
Speed
Flexibility
Agility
Balance
Reaction time
Coordination
Body composition
What are the health related components of fitness (6)
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Power
Speed
What are the skill related components of fitness (5)
Agility
Coordination
Balance
Reaction time
Speed
What is cardiovascular endurance?
health or skill related component?
The ability of the cardiovascular and respiratory system to deliver oxygen to the working muscles during sustained physical activity.
Health related.
What is muscular strength?
health or skill related component?
the maximum force a muscle can generate against a given resistance, during a single maximal contraction.
Health related.
What are the four types of muscular strength?
Dynamic
Isokinetic
Isometric
Reactive
What is dynamic strength?
ability of a muscle or muscle group to produce force repeatedly over time or to sustain a movement.
What is isokinetic strength?
ability to apply force dynamically while controlling movement and direction.
What is reactive strength?
ability to transition quickly between eccentric and concentric muscle actions.
What is isometric strength?
ability to hold a static position with force, without changing the length of muscle.
What does eccentric and concentric muscle actions mean?
Eccentric- lengthening of muscle
Concentric- shortening of muscle
What is muscular endurance?
ability of a muscle or muscle group to sustain repeated contractions or maintain a static contraction over time whilst withstanding fatigue.
What is flexibility?
The maximum elasticity of muscles and the range of motion at a joint.
What factors effects a persons flexibility?
Elasticity of ligaments and tendons.
Amount of stretch allowed by surrounding muscles.
The type of joint.
Structure of the joint.
Temperature of the surrounding muscles- higher temp=higher stretch.
Training- flexibility can be trained through stretching however it decreases in periods of inactivity.
Age- older people are normally less flexible.
Gender- women are normally more flexible than men.
What is power?
A combination of strength and speed
AND
the ability to exert maximum force in the shortest possible time / as quickly as possible
What is body composition?
refers to the proportion of fat, muscle, bone density and other tissue that make up an individuals body. normally expressed as a percentage of body fat versus lean mass.
What is agility?
the ability to change direction quickly and efficiently while maintaining control.
What is balance?
ability to maintain stability and centre of mass while stationary or moving.
What is coordination
ability to move 2/more body parts together smoothly and efficiently.
What is reaction time?
the time it takes you to respond to a stimulus.
What is speed?
the ability to move a body part or parts as quickly as possible.
What is field based testing?
assessment of fitness or performance in a practical, non laboratory environment that replicates a real life or sport specific conditions, using minimal and accessible equipment.
What is lab based testing?
Assessment of fitness or performance conducted in a controlled, scientific environment using specialised equipment to provide accurate and reliable measurements.
lab based test advantages
-highly accurate and reliable
-allows detailed analysis
-controlled variables eliminate external factors
-uses advanced technology for data(allows in depth understanding)
lab based test disadvantages
-expensive and requires specialist equipment and expertise
-often not sport specific, reducing validity
-can be intimidating for participants
-time consuming and not practical for testing big groups
field based test advantages
-conducted in natural envrionment providing validity
-less expensive and requires minimal equipment
-accessible to large range of people
-can be sport specific replicating game scenarios
field based test disadvantages
-less accurate due to environmental factors
-harder to control variables so results are less reliable
-limited in measuring some physiological metrics
-results may be inconsistent if repeated under different conditions
What does PROMS-V stand for?
progression
reversibility
overload
moderation
specificity
variation
What is FITT?
Frequency
intensity
time
type
what is overload?
stressing the body slightly beyond its current capabilities during training to create a stimulus for physiological adaptations
what is progression?
gradually increasing intensity, volume or duration of training to continuously challenge the body ( or decrease recovery time )
what is specificity?
Where training should be tailored for an individuals needs to make it relevant to their sport or needs.
what is reversibility?
states any fitness gains made during training can be lost if training is stopped or reduced. it emphasises the importance of consistency.
what is variation?
states programmes should include a variety of exercises to prevent overuse injuries and reduce boredom and maintain motivation.
what is progressive overload?
refers to the gradual increase in the intensity, duration or volume of training ( or decrease in recovery time ) to place a stress on the body to create a stimulus of physiological adaptations.
What is a PAR-Q?
physical activity readiness questionnaire.
-identifies health risks that could be aggravated by exercise
-safety precautions: allows professionals to implement safety precautions or modifications to programs
-informed consent: form of consent. shows the participant is fully aware of risks associated with exercise based on their health
-health history tracking: provides a baseline of an individuals health status at the beginning of exercise program
What is a warmup?
Series of activities performed before the main physical exercise to prepare the body physically and mentally.
What is a cooldown?
performed at the end of a physical activity to help the body transition from a state of exertion to rest.
Effects of a warmup.
-increase in adrenaline (anticipatory rise) which increase HR and dilates capillaries and arterioles.
-increases speed of nerve impulse conduction enables us to be alert and stimulation of more muscle fibres to produce more force
-greater elasticity of muscle fibres from increase in temperature. leads to increase in speed and force of contraction and reduces risk of injury
-increase in synovial fluid
-decrease reaction time
-increase coordination
-reduction in muscle viscosity
-increase enzyme activity
-causes you to work more aerobically at the start of exercise instead of going into oxygen deficit
What does RAMP mean?
Raise-increase HR, blood flow, body temp, breathing rate through low intensity exercises.
Activate- engage key muscles groups by doing exercises with specific muscles such as body weight squats.
Mobilise- improve the range of motion in the joints involved in the activity, this is done through dynamic stretching such as leg swings
Potentiation- prepare the body for the intensity of the event, this is achieved through sport specific drills or high intensity movements such as sprints.
What is continuous training?
method of physical training that involves performing a steady and sustained activity for an extended period of time, typically at a moderate intensity without rest intervals. it predominantly utilises the aerobic energy system for ATP production.
What is interval training?
any form of training with set recovery periods built into the session. it can develop any energy system depending on intensity and duration OR recovery time.
aerobic interval training.
intensity close to Lactate threshold short recovery
work to rest ratio 1:1 or 2:1
intervals for speed
near maximal effort (around 90-100%), long recovery ( around 4 min)
work to rest (1:5ish)
what is weight training?
using resistance to build strength, power and muscular endurance.
weights for strength
-high weight with low reps
-85-100% 1rm
-around 4 min rest
-exercises should be sport specific
weights for power
-working at around 80% of 1RM allows movements to be explosive to develop power.
-around 4 min rest
weights for muscular endurance
-reps and sets are higher but weight is lower in order to complete more reps
-recovery period is reduced so muscles are constantly stressed and LA is not removed to be able to tolerate it more.
what is plyometrics training?
training method designed to develop explosive power (by utilising the SSC stretch shortening cycle) often using exercises with hurdles, boxes and varying heights. it is a high intensity with short duration exercise.
What is SSC in plyometrics?
Stretch-shortening cycle (PAM)
-p–pre loading/eccentric phase (on landing eccentric contraction occurs).
-a–amortisation phase (changeover- needs to be as fast as possible to conserve elastic energy).
-m– muscle contraction phase/ concentric (rapid muscle shortening).
in order to develop power with plyometrics you need a strong fundamental strength and stabilisation.
What are the muscle fibres predominantly used in plyometrics?
Type 2 muscle fibres(fast twitch)
what is flexibility training?
stretching to increase the range of motion round a joint or elasticity of a muscle or muscle groups.
What are the 4 types of stretching?
-static(active and passive)
-dynamic
-ballistic
-PNF (proprioceptive neuromuscular facilitation)
what is static stretching (active)
ability to stretch an antagonist muscle using only the tension in the agonist muscle.
the performer uses their own body weight.
what is static stretching (passive)
ability to hold a stretch using an external force like a partner.
what is dynamic stretching
stretching by moving body parts through their full range of motion in a controlled, smooth and deliberate manner.
what is ballistic stretching
involves rapid bouncing movements that push a muscle or joint beyond its normal range of motion.
it uses the bodys momentum to stretch muscles.
what is PNF stretching
-proprioceptive neuromuscular facilitation
-performer contracts against a passive stretch, then they relax there body part, then passively stretch beyond a comfortable space.
what is SAQ training?
speed, agility and quickness
-develops the ability to move quickly, change direction efficiently and accelerate or decelerate with control.
-enhances reaction time and decision making speed in game situations.
-boosts neuromuscular coordination by teaching the body to recruit muscles effectively.
-develops functional strength, balance and power required in high intensity sports.
what is fartlek training?
-swedish for speedplay
-where you vary the intensity to stress both aerobic and anaerobic energy systems.
-it is more demanding so will improve your VO2 max and recovery process
-a typical session should last around 40 minutes with intensity varying from low to high.
what is circuit training?
a variety of exercises with a set recovery interval between.
-it can be sport specific or general fitness related.
-important to have time on each station that is related to performers sport
