Unit 6: Measurement and evaluation of performance Flashcards
What is Standard deviation?
Shows the reliability of data. It is the spread of data or variation of data around the mean. Lower SD shows that if it was repeated, similar data would be achieved, so reliable data.
What is a correlation?
To look at a relationship and how strong that relationship is
What is the difference between first and second SD?
First SD: takes on 68% of the values
Second SD: takes on 95% of the values
What is the coefficient of variation?
Percentage of standard deviation
CV= (SD/mean) x 100
What is t-test?
Mathematical calculation used to deduce the significance of the difference between two sets of data. It compares two sets of data and measures the amount of
overlap.
P Value:
<0.05 it is significant –> only 5% of overlapping of samples
>0.05 it is insignificant
Explain how the standard deviation is useful for comparing the means and the spread of data between two or more samples.
Small standard deviation: the data is clustered closely around the mean value.
Large standard deviation: a wider spread around the mean.
What is an unpaired and paired t-test?
Unpaired: different groups tested once –> to test for differences
Paired: same sample tested twice –> to test for changes
Outline the importance of specificity, accuracy, reliability, and validity with regard to fitness testing.
Specificity: specific for a certain sport
Accuracy: uses proper and accurate measuring instrument
Reliability: measure would produce the same result from one occasion to another –> depends on the variation of results (standard deviation)
Validity: if it measures what it claims to measure
Discuss the importance of STUDY DESIGN in the context of the sports, exercise and health sciences. [6]
- Control group: Sample not affected by the independent variable
- Randomization: Subjects should be randomly picked, isn’t altered to give the results you want.
- Placebo: A PSYCHOLOGICAL EFFECT –> looks real but won’t affect performance
- Blinding: unaware of the research question
- Double blinding: subjects and investigator assistant unaware of research question
- Statistical analysis: SD, CV, T-test, coefficient of correlation (R2)
Outline the importance of the Physical Activity Readiness Questionnaire (PAR-Q):
Measure the components necessary to undertake STRENUOUS physical activity
Definition of fitness
An individual’s physical ability to perform a specific activity
Distinguish between the concepts of health-related fitness and performance-related (skill-related) fitness.
Health-related fitness: ability to maintain health and perform activities of daily living
Performance-related fitness: physical ability to perform a certain sport
How can some components change from “performance-related” to “health-related”?
Some components of performance-related fitness
(agility, balance, coordination) could become
health-related for certain groups, such as the
elderly and those suffering from hypokinetic
diseases (insufficient movement).
Name the major components of fitness identified
Health-related fitness:
- body composition
- cardio-respiratory fitness (aerobic capacity)
- flexibility
- muscular endurance
- strength
Performance-related fitness:
- agility
- balance
- coordination
- power
- reaction time
- speed.
Outline the “health-related” component of fitness, BODY COMPOSITION:
Body composition: Proportion of an individual´s body mass that is made up of fat and fat free mass
- Fat Mass (FM): Essential fat around the organs and stored fat
- Fat free mass (FFM): Rest of the tissues that build the body mainly bone, muscle and also water.
Outline the “health-related” component of fitness, CARDIO-RESPIRATORY FITNESS:
Cardio-respiratory fitness: measuring the individual’s maximal oxygen uptake (VO2max), that is able to extract from the atmosphere, deliver it to the tissues and use it
–> What does it depend on? Respiratory, nervous, circulatory systems.
Outline the “health-related” component of fitness, FLEXIBILITY:
Flexibility: Ability to move through the full range of movement around a joint, which could be related to a genetic trait.
–> What does it depend on? The elasticity of ligaments, tendons, bones, and joints.
Outline the “health-related” component of fitness, MUSCULAR ENDURANCE:
Muscular endurance: ability of a muscle or group of muscles to maintain force or power
–> What does it depend on? Enzyme and substrate activity for energy production and the nervous system
Outline the “health-related” component of fitness, STRENGTH:
Strength: ability to generate force by a muscle or group of muscles
–> What does it depend on? Muscular and nervous system.
Outline and evaluate a variety of fitness tests for BODY COMPOSITION:
Body composition:
1. Body Mass Index:
–> WHAT IS IT? Estimated body fat.
–> FORMULA: mass (kg) / height2 (m2)
–> VALUES:
Underweight: 17- BMI
Healthy: 18-25 BMI
Overweight: 25+ BMI
Obesity: 30+ BMI
–> FIELD or LAB? lab
–> Accuracy: LOW
–> Reliability: NO, people shouldn’t only rely on this, but the answer given will be consistent.
–> Validity: NO, doesn’t complete information about body composition.
- Anthropometry:
–> WHAT IS IT? Measures body parts length / diameter
–> INSTRUMENT: Fat folding → body caliper → measure fat mass
–> FIELD or LAB? lab
–> Accuracy: LOW
–> Reliability: NO, people shouldn’t only rely on this, but the answer given will be consistent.
–> Validity: LOW - Underwater weighing:
–> WHAT IS IT? Measures fat free mass → measured by obtaining the difference of body weight in air and underwater
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: HIGH
–> Validity: HIGH
Outline and evaluate a variety of fitness tests for CARDIO-RESPIRATORY FITNESS:
Multi-stage bleep test:
–> WHAT IS IT? Continuous maximal test, which measures aerobic power in 20m shuttle runs, where the individual must reach the opposite end of the track before the next beep sounds. Time between each beep decreases by the minute, forcing runners to increase their speed, representing the increase in intensity.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW
Coopers 12 minute run:
–> WHAT IS IT? Run or walk as far as possible in a 12-minute period. Measure the maximum distance covered.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW
Harvard step test:
–> WHAT IS IT? Step up and down at a rate of 30 completed steps per minute (one second up, one second down) for 5 minutes or until exhaustion. Exhaustion is when they cannot maintain the stepping rate for 15 continuous seconds.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW
VO2MAX Lab test:
–> WHAT IS IT? Calculate VO2max by making you run as much as possible.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: HIGH
–> Validity: HIGH
Outline and evaluate the fitness test for STRENGTH:
Hand-grip dynamometer:
–> WHAT IS IT? Measure the “maximum isometric strength” at the forearm. A person’s maximum capacity to exert a force with a voluntary isometric contraction.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: MEDIUM
Outline and evaluate the fitness test for FLEXIBILITY:
Sit and reach test:
–> WHAT IS IT? Measures extensibility of lower back and hamstring muscles.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: MEDIUM
Outline and evaluate the fitness test for MUSCULAR ENDURANCE:
Maximum sit-ups:
–> WHAT IS IT? Maximum amount of sit-ups in 1 minute
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW
Maximum push-ups:
–> WHAT IS IT? Perform as many push-ups as you can
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW
Flex arm hang:
–> WHAT IS IT? How long someone can remain with the chin above a horizontal bar
–> FIELD or LAB? field
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: HIGH (you maintain force)
Outline the “performance-related” component of fitness, AGILITY:
Agility: ability to rapidly change direction or speed
Outline the “performance-related” component of fitness, BALANCE:
Balance: ability to maintain balance of the center of gravity using coordinated muscle contraction. Involves body stability.
–> What does it depend on? The sensory system
Outline the “performance-related” component of fitness, COORDINATION:
Coordination: ability to coordinate muscle contraction. Achieving proprioception using eyesight.
Outline the “performance-related” component of fitness, POWER:
Power: rate of doing work, combining speed and strength.
Outline the “performance-related” component of fitness, SPEED:
Speed: change of distance with respect of time
Outline the “performance-related” component of fitness, REACTION TIME:
Reaction time: time from the production of stimuli, until movement is initiated
Outline and evaluate the fitness test for AGILITY:
Illinois agility test:
–> WHAT IS IT? To test running agility using various turns and movements.
–> FIELD or LAB? field
–> Accuracy: medium
–> Reliability: medium
–> Validity: medium
Outline and evaluate the fitness test for BALANCE:
Stork stand:
–> WHAT IS IT? To test body balance, how much someone lasts in the required position
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: low (bcs there are many factors that affect body stability)
Outline and evaluate the fitness test for SPEED:
30-meter sprint (stopwatch):
–> WHAT IS IT? Running at maximum speed over 30 meters, with the time recorded
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low (Response time (300m/s), fingers are inaccurate)
–> Validity: medium
30-meter sprint (shotgun + laser):
–> FIELD or LAB? field/lab
–> Accuracy: high
–> Reliability: medium
–> Validity: high
Outline and evaluate the fitness test for POWER:
Vertical jump:
–> WHAT IS IT? Measure explosive leg power, find strength in vertical distance.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: medium
Standing board jump:
–> WHAT IS IT? Measure explosive leg power, find strength in horizontal distance.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: medium
Sensor (laser)
–> FIELD or LAB? lab
–> Accuracy: high
–> Reliability: high
–> Validity: high
Outline and evaluate the fitness test for COORDINATION:
Handball toss:
–> WHAT IS IT? Catches against a wall (2m away) for 30 seconds.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: good
–> Validity: high
Outline and evaluate the fitness test for REACTION TIME:
Drop test:
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: low
Computer simulation:
–> FIELD or LAB? lab
–> Accuracy: high
–> Reliability: medium
–> Validity: medium
Give examples of sports for each fitness test
Bleep test + Cooper’s 12-minute run: hockey and football
Harvard step test: Hiking
Lab test: Marathon runners
Sit and reach: Yoga
Maximum sit-ups: gymnastics
Maximum push-ups: rock climbing
Flexed arm hang: rowing
Illinois agility test: (perceptual motor skills –> team sports) football, rugby, and hockey
Hand grip dynamometer: weightlifting
30-metre sprint: 100m, 200m, 400m races, track, long jump
Body mass index: gymnast
Anthropometry: marathon runners
Underwater weighing: sumo wrestlers
Stork stand: yoga, gymnastics, skating, dancing (ballet)
Handball toss: football and dancing
Drop test + computer simulation: Car race (FORMULA 1), or racket sports like: tennis, ping-pong and badminton.
Vertical jump: high jump, basketball, volleyball
Standing broad jump: long jump, gymnastics
Describe the ESSENTIAL ELEMENTS of a general training program. [6]
- Warm-up and stretching activities: get blood distributed into muscles (vasoconstriction) through pulse raiser and stretches
- Endurance training: aerobic activity –> warm up muscles
- Flexibility training
- Resistance training: weight enduring by muscles
- Cool down and stretching activities: gradually bring HR down and prevent injury
- Incorporation of recreational activities and sports into the schedule: psychological motivation to get the athlete to come back as they get a sensation of pleasure and happiness.
Name the KEY PRINCIPLES of training program design.
- PROGRESSION
- OVERLOAD
- SPECIFICITY
- REVERSIBILITY
- VARIETY
- PERIODIZATION
Discuss one of the KEY PRINCIPLES –> “Progression”. What is it, and why is it useful?
What is it? Gradually increase the amount of exercise.
Why is it useful?
- Avoid fatigue and injuries
- Increases motivation
Discuss one of the KEY PRINCIPLES –> “Overload”. What is it, which are the types and why is it useful?
What is it? Sports activities that are harder, more intense and longer than the ones that individuals
usually practice.
Which are the types?
1. Frequency: amount of times per week
2. Intensity: how hard it is
3. Duration: time you train for
Why is it useful?
Improves…
- muscle strength and number of fibers
- aerobic and anaerobic energy systems
- increases blood volume, SV, CO, and (a-v)O2 difference
- increases mitochondrial and myoglobin density
- increases VO2MAX
Reduces…
- heart rate
Discuss one of the KEY PRINCIPLES –> “Specificity”. What is it, and why is it useful?
What is it? Practice certain skills related to the sport.
Why is it useful? For the activity to be improved.
Discuss one of the KEY PRINCIPLES –> “Reversibility”. What does it mean, and how do we reduce it?
What does it mean? All the effects of training revert to their normal untrained state if training ceases.
How do we reduce it? Longer training period’s effects on body, take longer to regress after training stops.
Discuss one of the KEY PRINCIPLES –> “Variety”. What does it mean, and why is it useful?
What does it mean? Training loads and skill demand should be varied with time.
Why is it useful?
Prevent…
- Fatigue: extreme tiredness
- Depletion of energy reserve: if there is no variety, muscle fibers don’t get to restore energy if you do too much of something
- Soreness and stress in the muscle
- Risk for injury
Increase…
- Motivation, making it less boring and monotonous.
Discuss one of the KEY PRINCIPLES –> “Periodization”. What is it and how is it divided?
What is it? When training is performed in cycles. The athlete develops a capacity through stages.
How is it divided? Intro three stages…
1. Preparation (pre-season): getting body ready for high competition level –> strength and cardio
- Competition (season): practice and regulation as they are in competition season.
- Transition (post-season): maintain to avoid reversibility
Inside each of those are divided into cycles:
a. Macrocycle: 4–6 weeks
b. Mesocycle: 2 weeks
c. Microcycle: < 1 week
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