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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
Q

anaerobic capacity
fitness tests

A

phosphate recovery test
30 second wingate test
repco peak power test

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26
Q

anaerobic capacity
training methods

A

short interval
intermediate intervals

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27
Q

muscular power
definition

A

the ability of a muscle to exert a maximum amount of force in the shortest period of time
power= force x velocity

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28
Q

muscular power
sporting examples

A

jumping and leaping
tennis serve
javelin
discuss

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29
Q

muscular power
fitness tests

A

vertical jump
basketball throw
standing long jump

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30
Q

muscular power
training methods

A

plyometrics
resistance training (low reps with a light load)

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31
Q

muscular powers important in

A

the arms in a tennis sere
the legs in a sprint
the legs and arms in a gymnastics floor routine

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32
Q

muscular strength
definition

A

maximal force that can be generated by a muscle in 1 effort

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33
Q

muscular strength
sporting examples

A

static hold in wrestling
weightlifting
grip strength in sport

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34
Q

muscular strength
fitness tests

A

grip strength dynamometer
seven stage abdominal strength test
1RM bench press or 1RM squat

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35
Q

muscular strength
training methods

A

resistance/ strength training

36
Q

speed
definition

A

the rate of motion (distance/time)
move the body from one point to another in the fastest possible time

37
Q

speed
sporting examples

A

100m sprint
sprinting to tackle opponent
sprinting toward a loose ball

38
Q

speed
fitness tests

A

20m sprint test
35m sprint test
50m sprint test

38
Q

speed
training methods

A

short interval training

39
Q

balance
definition

A

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
Q

balance
sporting examples

A

dynamic: surfing, skiing bike riding
static: splits, yoga

41
Q

balance
fitness tests

A

standing stork test

42
Q

balance
training methods

A

core strength training
resistance training

43
Q

reaction time
definition

A

is the time between a stimulus and the first responses
the ability of the brain to react to a stimulus

44
Q

reaction time
sporting example

A

reacting to start guns
reacting to a player moving

45
Q

reaction time
fitness test

A

ruler drop test

46
Q

reaction time
training methods

A

game style practice
introduce constraints into training that focuses of external cues

47
Q

coordination
definition

A

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
Q

coordination
sporting examples

A

any activity requires a degree of coordination
- the more complex of the skill the more coordination needed

49
Q

coordination
Fitness tests

A

Alternate hand wall toss

50
Q

coordination
training methods

A

game style practice
introduce constraints into training that focuses of external cues

51
Q

body composition
definition

A

the relative proportions of bone, muscle, and fat within the body
fat mass: is the essential fat and non-essential fat

52
Q

body composition
fitness tests

A

BMI
Skin folds

53
Q

activity analysis can gather

A

skill frequency
movement patterns
heart rates
work-to-rest ratio
energy systems

54
Q

activity analysis enables …

A

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
Q

key to a successful activity analysis

A

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
Q

steps in the design of a specific training programs

A

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
Q

Methods of collecting data

A

Direct observation and digital recording

58
Q

direct observation advantages

A

practical
coach can make immediate change
player fatigue easier to identify

59
Q

direct observation disadvantages

A

low accuracy
subjective information
relies of memory
hard to observe all aspects of the game

60
Q

digital recording advantages

A

high accuracy
objective data (stats available)
data can be reviewed
can replay to player

61
Q

digital recording disadvantages

A

less practical
costly
can be time consuming

62
Q

data collected in an activity analysis

A

skill frequency
movement patterns
heart rate
work to rest ratio
GPS tracking data

63
Q

The physiological requirements of the sport or position
Identification of

A
  • energy systems
  • fitness components
  • muscle groups and actions
  • joint movement
64
Q

anaerobic capacity
training methods

A

short interval
intermediate interval

65
Q

GPS

A

global positioning system. A sensor is worn that uses satelities to identify position and movement

66
Q

GPS data identifies …

A
  • distance and frequency at various speeds
  • duration at various speeds
  • speed and acceleration
  • intensity
  • path taken by players
67
Q

pre testing
assess strengths and weaknesses

A

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
Q

pre testing
motivation

A

the results of the fitness testing can provide motivation for participants to strive to improve- particularly elite athletes

69
Q

pre testing
determine positions

A

test scores can indicate where an athlete may be best suited in a team sport

70
Q

during testing
motivates participants

A

results can let participants set short term goals to archive

71
Q

post testing :
evaluate the effectiveness of the training program

A

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
Q

post testing
motivation

A

may motivate the athletes to continue striving for improvement across particular/ specific areas of their fitness

73
Q

how to conduct fitness tests

A
  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
Q

informed consent

A

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
Q

choosing fitness tests

A

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
Q

choosing fitness tests
physiological

A
  • participant health and fitness levels
  • participant past and current injuries
  • chronic health conditions
  • medical conditions
  • pregnancy
  • smoker/non-smoker
77
Q

choosing fitness tests
psychological

A
  • 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
Q

choosing fitness tests
Sociocultural

A
  • 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
Q

reliability

A

the ability of a test to produce consistent and repeatable results

80
Q

lab tests:

A

are usually gold standard are performed by sport scientists and directly measure the component being tested.

81
Q

Field tests:

A

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
Q

lab advantages

A
  • directly measures fitness components
  • highly accurate
  • good for elite athletes
  • meet gold standards
83
Q

Lab disadvantages

A
  • expensive
  • not good for groups
  • time consuming
  • need expertise to run test
  • interruptions to training
84
Q

field tests advantages

A
  • good for groups
  • inexpensive
  • experience not needed
85
Q

Field tests disadvantages

A
  • not as accurate as lab tests as it’s a prediction – not testing until exhaustion

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