Unit 6.3: Components of Fitness Flashcards
1
Q
What is health-related fitness?
A
- Components required to meet demands of everyday life/activites without causing injury
- Activities can look irrelevant but are important for health and well-being
- E.g. getting out of chair, walking, … (for elder people)
2
Q
What is performance-related fitness?
A
- Components required to execute desired skills with success during sport/physical activity
- Essential for training programme design, because being fit for performance in sport does not necessarily mean being fit for a very different sport
- Some components could become health-related for certain groups (elderly/hypokinetic disease)
- Both health and skill are required in all activities, but relative importance of each may differ
3
Q
What are the major components of health-related fitness?
A
Flexibility, Strength, Muscular Endurance/Fatigue Resistance, Cardio-Respiratory Fitness (Aerobic Capacity), Body Composition
4
Q
Explain Flexibility as a component of health-related fitness
A
- Ability to move through full range of motion around joint
- Determined y elasticity of ligaments/tendons, strength and opposition of surrounding muscles (including antagonists) and the shape of articulating bones
- All sports require flexibility since development of flexibility can lead to both an increase in speed/power of muscle contraction, and reduce injury risk
- Measured by: sit and reach, arm and shoulder reach, range of motion norms-goniometer
5
Q
Explain strength as a component of health-related fitness
A
- Ability to generate force by a muscle/group of muscles
- Maximum force that can be developed by muscle(s) in a single maximal contraction
- Depends on muscular and neural systems -> underpinned to muscle mass available (volume and muscle fiber type), ability to activate muscle, and coordination of muscles
- Measured by: Hand-held dynamometer, Grip strength dynamometer, Bench/shoulder press, leg press/knee extension (1RM, 5-10RM)
6
Q
Explain Muscular Endurance/Fatigue Resistance as a component of health-related fitness
A
- Ability of muscle/muscle group to maintain force/power
- Capacity of muscles to repeat movements over period of time without undue fatigue
- Controlled by body’s tolerance of increasing levels of lactic acid which activity creates, although nervous system also plays important role
- Is of high importance in: arms in 200m swim, legs in marathon
- Measured by: push up test, curl up test
7
Q
Explain Cardio-Respiratory Fitness (Aerobic capacity) as a component of health-related fitness
A
- Capacity to take in, transport and use oxygen to sustain moevement/effort over period of time
- Commonly characterized by individual’s maximal oxygen uptake -> maximal rate that oxygen can be used during maximal exercise
- Limited by limits of cardiovascular/ventilatory ayatems to take O2 from atmosphere, deliver to tissues and use it
- Component of fitness that underpins all aerobic activities as well as many other sporting situations (Long Distance Running, Cycling, Swimming)
8
Q
Why is Cardio-Respiratory fitness important for health and sport?
A
- Low levels -> associated with many disease states and shorter lifespan
- Impaired system -> Only low intensities of physical activity tolerated before anaerobic kicks in and they are less sustainable
- High levels -> enable much higher duration duration and intensity of physical fitness
9
Q
How can cardio-respiratory fitness be measured?
A
- In field: Cooper’s test, Rockport 1 mile fitness walking test
- In Laboratory: Open circuit spirometry, Indirect calorimetry, Treadmill test
10
Q
What is open circuit spirometry?
A
- Lab test to measure cardio-respiratory fitness
- Subject breathes through valve with nose occluded, while pulmonary ventilation and expired fractions of CO2 and CO2 are measured
11
Q
Explain body composition as a component of health-related fitness
A
- Proportion of individual’s total body mass that is made up of fat and fat-free mass
12
Q
What is body fat mass and free fat mass/lean body mass?
A
- body fat mass: Mass of stored lipids in body (subcutaneous, visceral & intramuscular)
- Free fat mass/lean body mass: What makes up rest of total body mass, includes combined weight of internal organs, bones, muscles, water, ligaments and tendon
13
Q
How is body composition measured:
A
- Hydrostatic weighing
- Anthropometric measurements
- Skinfold/girth measurements
- BMI
Bioelectric Impedance Analysis
14
Q
What are the components of Performance-Related Fitness?
A
- Agility, Balance, Coordination, Power, Reaction Time, Speed
15
Q
Explain Agility as a component of performance related fitness
A
- Ability yo move and change direction/position of body quickly and effectively while under control
- Complex component that includes factors such as strength, power, speed, flexibility, balance, peripheral vision, anticipation and experience
- Measured by: Illinois Agility Test, 3-Cone Drill
16
Q
Explain Balance as a component of performance related fitness
A
. Maintenance of centre of mass over base of support
- Can be done while body is static or dynamic
- Achieved through coordinated contraction/relaxation of postural muscles in response to postural changes
- measured by: Stork stand
17
Q
Explain coordination as a component of performance related fitness
A
- Ability to move 2+ body parts under control, smoothly and efficiently
- Interaction of motor and nervous systems, ability to perform motor tasks accurately and efficiently
- Measured by: hard ball toss test
18
Q
Explain Power as a component of performance related fitness
A
- Rate of doing work, combination of force and velocity or strength and speed
- Extremely important in sport performance, but importance depends on activity done
- Measured by: vertical jump, standing broad jump
18
Q
Explain Reaction time as a component of performance related fitness
A
- Time taken to initiate response to given stimulus
- Depends on integration of neuromuscular systems, can be improved by training
- Stimulus may be visual, aural or verbal guidance
- Measured by: Ruler drop test, Computer simulations
19
Q
What are examples of visual, aural and verbal stimulus?
A
- Visual: in response to a serve in tennis
- Aural: in response to a gun in athletics
- Verbal (guidance): Player/coaches guiding from sideline
20
Q
Explain speed as a component of performance related fitness
A
- Change of distance with respect to time when movement occurs
- Could refer to whole-body speed or speed of particular joint/muscle group (e.g. throwing javelin)
- Determined by interactions of biomechanics and physiology
- Measured by: 40m sprint
21
Q
What can health assessment show us?
A
- Primarily used to evaluate health and identify weaknesses relative to healthy “norms”
- Can assist with diagnosis, assessment of severity and prognosis
- Testing can monitor progress with interventions, assist with education of participants/patients, and design individual training programs
22
Q
What can performance assessment show us?
A
- Same as health plus some others:
- Provide feedback to athletes
- Predict performance potential
- Establish goals for athlets to work towards
23
Q
What does IB expect from evaluating fitness tests?
A
- identity test done in field/lab
- Provide strengths/limitations
- Consider validity/reliability of test
- Direct/indirect measure
- Generalization across popualtion
24
Q
Explain the Multistage Fitness Test/Bleep test (leger Test)
A
- 20m shuttles at progressively increasing speeds until exhaustion
- First level at low intensity, frequency of sounds increases every minute to next level -> increase in running speed
- Performance in test: level completed/nº of completed shuttles in that level before exhaustion
- Score compared against reference table for estimate of VO2 max (higher score -> higher VO2 Max)
25
Q
What are advantages of the Multistage Fitness Test?
A
- limited experience/equipment needed
- Maximal test (not sub-maximal prediciton)
- Easy to score
- Large nº of people tested at once in short time
- Valid/reliable for predicting VO2 Max
26
Q
What are limitations of the Multistage Fitness Test?
A
- prediction based on performance (not direct measurement)
- Maximal test (safety/ethical considerations)
- Requires motivation of athletes
- Environmental factors influence performance (not a lab test)
- Score known by participants -> previous scores/target scores may impact performance
- Administrators need to ensure no cheating occurs -> strict protocol followed
- Not specific to long-distance runners, due to regular turning required it is more specific to game-based athletes
27
Q
What is the reliability and validity of the Multistage Fitness Test?
A
- Reliable with healthy adults in sports teams
- Test carefully standarized and reasonably accurate for VO2Max estimation
- Sensitive to training improvements
- For other populations -> alternative data required
- Not approporate for people with pre-existing medical conditions
28
Q
Explain the Cooper’s 12 minute Run Test
A
- Participants run/walk as far as they can in 12 minutes
- Total distance is entered into equation to estimate VO2 Max
29
Q
What are advantages of Cooper’s 12 Minute Run Test?
A
- Limited experience/equipment needed
- Maximal test (not sub-maximal prediction) with continuous exercise
- Easy to score
- Large numbers can be treated at once in short time
30
Q
What are limitations of Cooper’s 12 minute run rest?
A
- Prediction based on performance (not direct measurement)
- Maximal test (safety/ethical considerations)
- Requires motivation of athletes
- Environmental factors influence performance (not a lab test)
- Protocol not progressive in nature so pacing is key factor
31
Q
What is the Reliability & Validity of the Cooper’s 12 minute Run Test?
A
- Similar to MSFT (bleep), Cooper’s widely used in non-clinical populations and same limitations apply
- Since protocol is continuous and self-paced , participants more comfortable with test and may perform better than MSFT
32
Q
Explain Harvard Step Test
A
- Participants required to step on and off a step (45cm high) at a rate of 30 steps each minute for 5 minutes taking total of 150 steps
- Participant’s HR measured at 1st, 2nd and 3rd minutes of recovery following completion of test
- Equation uses total of these 3HR to estimate VO2Max, based on association of a lower HR (and faster recovery) at a fixed intensity and higher VO2Max
33
Q
What are advantages of Harvard Step Test?
A
- Limited experience/equipment needed. Easy to score/administer
- Many subjects at once
- Sub-maximal test with conynuous exercise
- Based on physiological findings and not performance (pacing/motivation will not affect results)
34
Q
What are limitations of Harvard step test?
A
- Prediction basd on HR values
- Equipment is specific -> bench of specific height, metronome set to beat
- Does not account for individual variation in HR (not training-related)
- HR needs to be measured accurately, small differences will impact result
- Specific to leg muscle and action not specific to a sport.
- Set bench height favours taller particpants
35
Q
What is the reliability and Validity of the Harvard Step Test?
A
- Less accurate because different equations used for different populations
- Test more suitable for health-related fitness than sport-related fitness
36
Q
Outline the Sit and Reach Test
A
- Test for flexibility
- before start, ruler placed properly to measure distance that participant can move with respect to their feet
- Remove shoes, place feet flat against box and knees straight
- Furthest point fingertips reach 2 seconds -> score
37
Q
What are limitations of the sit and reach test?
A
Variations in arm, leg, and trunk length
38
Q
What is the reliability and validity of the sit and reach test?
A
- Reliability: Dependent on amount of warm up/stretching allowed
- Validity: Valid for lower back and hamstring flexibility
39
Q
Outline a test that can be done for muscular endurance
A
- 30 second sit ups/push up tests (not plank)
- Reliability: Simple methodology -> yielding high reliability
- Validity: Valid for targeted muscle groups
- Limitations: Practise, technique and motivation levels
40
Q
Outline a test that can be done for Muscular Strength
A
- 1RM test, Hand-Grip Dynamometer
- Reliability: Both easy method to follow with little room for error -> very reliable
- Validity: HG studies suggest relationship betwen forearm strength and body strength is proportional. 1RM is very valid
- Limitations: HG validity debate, 1RM dependent on knowledge of current strength and coul take many attempts/fatigue if 1RM is not known
41
Q
Outline a test that can be done for agility
A
- Illinois agility test: Illinois Agility Test: Sprint through a T-shaped course (10x5m), weave around cones, complete it fast without knocking any over
- Reliability: Once corectly set up, easy to follow -> high repeatability
- Validity: Highly valid to measure change of direction quickly
- Limitations: can take some practice to understand where to run next therfore time consuming
42
Q
Outline a test that can be done for balance
A
- Standing stork balance test (place foot on inner thigh of other leg, hands on hips and close eyes. Time how long before loss of balance)
- Reliability: very simple protocol -> reliable test
- Validity: Great for static balance, indicator of dynamic balance
- Limitations: How accurately does it really measure dynamic balance? Amount of warmup conducted.
43
Q
Outline a test for coordination
A
- Wall-toss test (hand-eye)
- Reliability: very reliable, easy to set up
- Validity: Valid for hand-eye coordination
- limitations: Throwing and catching abality, Type of wall/ball
44
Q
Outline a test for power
A
- Standing broad/vertical jump
- Reliability: very easy methodology -> reliable tests
- Validity: Power in leg muscles
- Limitations: Amount of warmup allowed, Technique-efficient jumpers will score highly
45
Q
Outline a test for reaction-time
A
- Ruler-drop test
- Reliability: very simple methodology -> reliable
- Validity: Recognised as appropriate method , however far more valid tests, particularly as technology has enhanced
- Limitations: How relevant it is to sports, practice can enhance scores without necessarily representing real improvement
46
Q
Outline a test for speed
A
- 30m sprint test (5m run up to accelerate so total length of track is 35m. Only measure 30m after acceleration)
- Reliability: Very easy, however can forget about initial 5m acceleration
- Validity: Studies suggest high validity
- Limitations: Acceleration removal often overlooked, Should be carried out on same surface with same footwear
47
Q
A
