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unit 4 fitness components and activity analysis Flashcards

1
Q

aerobic power

A

the maximum rate of energy production from the aerobic energy system (energy produced in the presence of oxygen)

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2
Q

aerobic power
sporting example

A

marathon
triathlon
cross country skiing

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3
Q

aerobic power
fitness test

A

20 meter shuttle run
yoyo test
VO2 max test

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4
Q

aerobic power
training methods

A

continuous training
fartlek training
long interval training
circuit training
HIIT training

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5
Q

aerobic power
affecting factors

A

oxidative enzymes
size and number of mitochondria
blood volume
cardiac output
blood flow to working muscles

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6
Q

muscular endurance

A

the ability of a muscle or group of muscle to sustain repeated contractions against a resistance for an extended period of time

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7
Q

muscular endurance
sporting examples

A

rowing

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8
Q

muscular endurance
fitness test

A

30/60 second push up test
30 second sit-up
modified pull up test

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9
Q

muscular endurance
training methods

A

continuous training
fartlek training
long interval training
circuit training
HIIT training

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10
Q

muscular endurance
affecting factors

A

fatigue, fibre type, age, gender

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11
Q

flexibility

A

is the range of movement around a joint. it is the combination of the skeletal and muscular systems to allow full range of motion for joint movement and muscle actions

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12
Q

flexibility
sport examples

A

gymnast
dancers
swimmers
- all sports require a degree of flexibility

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13
Q

flexibility
fitness tests

A

sit and reach test
trunk rotation test
shoulder and wrist elevation test

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14
Q

flexibility
training methods

A

static stretching
proprioceptive neural facilitation
dynamic flexibility
ballistic

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15
Q

dynamic stretching

A

is moving taking a joint through its full range of motion (pre-exercise)

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16
Q

static stretching

A

taking a joint, muscle to its end range to increase flexibility
(hold)

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17
Q

proprioceptive neural facilitation

A

most effective way to increase flexibility

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18
Q

ballistic

A

should only be performed by experienced athletes. ballistic stretches uses momentum or bouncing to take the body part beyond its normal range

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19
Q

agility

A

combines speed with flexibility and dynamic balance, allowing the performer to change direction with speed and control. rapid whole body movement

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20
Q

agility
sport examples

A

evading an opponent
changing direction quickly

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21
Q

agility
fitness tests

A

semo agility test
illinois agility test
505 agility test

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22
Q

agility
training methods

A

short interval training incorporating a change in direction

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23
Q

anaerobic capacity

A

the total amount of energy obtainable from the anaerobic energy system ( the combined capacity of the ATP-CP and anaerobic glycolysis system)
total amount of work that can be done by the anaerobic system

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24
Q

anaerobic capacity
sport example

A

100m sprint
50 m sprint in swimming
sprinting in a team sport

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25
anaerobic capacity fitness tests
phosphate recovery test 30 second wingate test repco peak power test
26
anaerobic capacity training methods
short interval intermediate intervals
27
muscular power definition
the ability of a muscle to exert a maximum amount of force in the shortest period of time power= force x velocity
28
muscular power sporting examples
jumping and leaping tennis serve javelin discuss
29
muscular power fitness tests
vertical jump basketball throw standing long jump
30
muscular power training methods
plyometrics resistance training (low reps with a light load)
31
muscular powers important in
the arms in a tennis sere the legs in a sprint the legs and arms in a gymnastics floor routine
32
muscular strength definition
maximal force that can be generated by a muscle in 1 effort
33
muscular strength sporting examples
static hold in wrestling weightlifting grip strength in sport
34
muscular strength fitness tests
grip strength dynamometer seven stage abdominal strength test 1RM bench press or 1RM squat
35
muscular strength training methods
resistance/ strength training
36
speed definition
the rate of motion (distance/time) move the body from one point to another in the fastest possible time
37
speed sporting examples
100m sprint sprinting to tackle opponent sprinting toward a loose ball
38
speed fitness tests
20m sprint test 35m sprint test 50m sprint test
38
speed training methods
short interval training
39
balance definition
is the ability of the body to remain in a state of equilibrium while performing a task static - while not moving dynamic - while moving
40
balance sporting examples
dynamic: surfing, skiing bike riding static: splits, yoga
41
balance fitness tests
standing stork test
42
balance training methods
core strength training resistance training
43
reaction time definition
is the time between a stimulus and the first responses the ability of the brain to react to a stimulus
44
reaction time sporting example
reacting to start guns reacting to a player moving
45
reaction time fitness test
ruler drop test
46
reaction time training methods
game style practice introduce constraints into training that focuses of external cues
47
coordination definition
the ability to use different parts of the body together smoothly and efficiently it’s the interaction between the neural, skeletal, and muscular system
48
coordination sporting examples
any activity requires a degree of coordination - the more complex of the skill the more coordination needed
49
coordination Fitness tests
Alternate hand wall toss
50
coordination training methods
game style practice introduce constraints into training that focuses of external cues
51
body composition definition
the relative proportions of bone, muscle, and fat within the body fat mass: is the essential fat and non-essential fat
52
body composition fitness tests
BMI Skin folds
53
activity analysis can gather
skill frequency movement patterns heart rates work-to-rest ratio energy systems
54
activity analysis enables ...
coaches and performers to make the important link between training and the actual performance of an activity. it involves recording and illustrating the physical demands on the performer in a competitive setting elite athletes are ideal subjects for activity analysis as they exhibit the movements and skills that are most likely to lead to optimal performance. these physical demands can then be translated to the training setting
55
key to a successful activity analysis
centers on the training principle of specificity that is quality activity analysis helps coaches and performers gain specific knowledge that can be used to design tailored training programs and select specific fitness tests
56
steps in the design of a specific training programs
1, conduct activity analysis 2. determine the physiological requirements 3. identify and justify the most suitable tests to include in a fitness test battery 4. select training methods 5. fitness tests (post tests) 6. evaluate training programs
57
Methods of collecting data
Direct observation and digital recording
58
direct observation advantages
practical coach can make immediate change player fatigue easier to identify
59
direct observation disadvantages
low accuracy subjective information relies of memory hard to observe all aspects of the game
60
digital recording advantages
high accuracy objective data (stats available) data can be reviewed can replay to player
61
digital recording disadvantages
less practical costly can be time consuming
62
data collected in an activity analysis
skill frequency movement patterns heart rate work to rest ratio GPS tracking data
63
The physiological requirements of the sport or position Identification of
- energy systems - fitness components - muscle groups and actions - joint movement
64
anaerobic capacity training methods
short interval intermediate interval
65
GPS
global positioning system. A sensor is worn that uses satelities to identify position and movement
66
GPS data identifies ...
- distance and frequency at various speeds - duration at various speeds - speed and acceleration - intensity - path taken by players
67
pre testing assess strengths and weaknesses
enables the athletes strengths and weaknesses to be identified, this enables the design of specific training programs to maintain the athletes strengths and weaknesses
68
pre testing motivation
the results of the fitness testing can provide motivation for participants to strive to improve- particularly elite athletes
69
pre testing determine positions
test scores can indicate where an athlete may be best suited in a team sport
70
during testing motivates participants
results can let participants set short term goals to archive
71
post testing : evaluate the effectiveness of the training program
if the athlete improve upon their pre-testing results, it would indicate that training program was successful and the training principles have been applied correctly
72
post testing motivation
may motivate the athletes to continue striving for improvement across particular/ specific areas of their fitness
73
how to conduct fitness tests
1. informed consent given by the participant 2. choosing tests and participant health screening 3. tests must be valid 4. tests must be reliable and accurate
74
informed consent
informed consent aims to minimize the risk of harm to both the participants and the tests administrators. informed consent is an acknowledgement of the risk associated with fitness testing
75
choosing fitness tests
choosing fitness tests selection of specific fitness tests is determined by identifying the physiological requirements of a sport tests that appropriate to the individual ( physiological, psychological and socio- cultural
76
choosing fitness tests physiological
- participant health and fitness levels - participant past and current injuries - chronic health conditions - medical conditions - pregnancy - smoker/non-smoker
77
choosing fitness tests psychological
- levels of motivation - fitness and health goals - is the participant interested in performance and knowing their strengths and weaknesses to design specific training or is the person a beginner and interested in becoming active. they may only require baseline data for future comparison - nay pre-existing mental health conditions
78
choosing fitness tests Sociocultural
- religion-customs-beliefs (cultural dress or Ramadan) - socio economic status (e.g vo2 max = expensive yoyo or 20 m shuttle run = more affordable) - field v lab tests ( affordability of field tests may be better for groups the completing vo2 max) - suitability of taking skinfold measurements
79
reliability
the ability of a test to produce consistent and repeatable results
80
lab tests:
are usually gold standard are performed by sport scientists and directly measure the component being tested.
81
Field tests:
May take place at sporting clubs or schools ect. and predict results ( e.g 20m shuttle run tests = predict vo2 max Lvl 12 = predicted vo2 max of 55 L/min/Kg)
82
lab advantages
- directly measures fitness components - highly accurate - good for elite athletes - meet gold standards
83
Lab disadvantages
- expensive - not good for groups - time consuming - need expertise to run test - interruptions to training
84
field tests advantages
- good for groups - inexpensive - experience not needed
85
Field tests disadvantages
- not as accurate as lab tests as it’s a prediction – not testing until exhaustion

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