Fitness Components Flashcards
Factors affecting fitness components
Age, sex, muscle fibre type
Aerobic Power
**Is the maximum rate of energy production from the aerobic energy system*
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Age – aerobic power peaks in the mid 20s and then decreases as age increases.
This is due to decreased elasticity of the lungs (decreased oxygen uptake), decreased haemoglobin (decreased oxygen transport), and decreased muscle mass and therefore mitochondria (decreased oxygen utilisation) -
Sex – males generally have a higher aerobic power than females
This is due to greater size of lungs (increased oxygen uptake), increased haemoglobin levels (increased oxygen transport), and increased muscle mass and therefore mitochondria (increased oxygen utilisation) -
Muscle fibre type – a greater percentage of slow twitch fibres will increase aerobic power
Slow-twitch fibres work aerobically, therefore the greater number of slow-twitch fibres, the greater ability to work aerobically.
Anaerobic Capacity
Is the total amount of energy obtainable from the anaerobic energy systems
- Age – anaerobic capacity peaks in the 20s and then decreases as age increases.
- Sex – males generally have a higher anaerobic capacity than females.
due to greater muscle mass, therefore more places to store CP and anaerobic enzymes, therefore increased ability to work anaerobically. - Muscle fibre type – A greater percentage of fast-twitch fibres will increase anaerobic capacity.
Fast-twitch fibres work anaerobically, therefore the more fast-twitch fibres, the greater the ability to work anaerobically. - Lactate tolerance – The greater the lactate tolerance, the greater the anaerobic capacity.
The more metabolic by-products that can be tolerated, the more high- intensity efforts / longer high-intensity efforts can be made.
Muscular Strength
Is the peak (maximal) force that a muscle can develop
- Age – strength peaks in performers aged 20–30 years, then decreases with the body’s diminishing ability to process protein. Regular exercise can slow this process.
- Sex – males generally have greater muscle mass, so they have greater absolute strength.
- Muscle fibre type – fast-twitch (or light pink) fibres are capable of greater strength output than that of slow-twitch (or red) fibres.
Muscular Power
The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time
- Age – strength peaks in performers aged 20–30 years, then decreases with the body’s diminishing ability to process protein. Regular exercise can slow this process.
- Sex – males generally have greater muscle mass, so they have greater absolute strength.
- Muscle fibre type – fast-twitch (or light pink) fibres are capable of greater strength output than that of slow-twitch (or red) fibres.
Muscular Endurance
Is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
- Sex – males generally have greater muscular endurance than females.
- Muscle fibre type – a greater percentage of slow-twitch fibres will increase muscular endurance.
Slow-twitch fibres work aerobically, therefore the greater the number of slow- twitch fibres, the greater the ability to work aerobically and contract repeatedly over a longer period of time. - Lactate tolerance – the greater the lactate tolerance, the greater the anaerobic capacity.
The more metabolic by-products that can be tolerated, the more high-intensity efforts / longer high-intensity efforts can be made.
Speed
Speed is defined as the ability to move the body or part of the body from one point to another as quick as possible
- Age – as age increases, speed decreases (negative linear relationship).
This is due to decreased ability to use protein (protein synthesis) and decreased muscle mass, therefore decreased speed. - Sex – males generally have greater speed than females.
Males have increased levels of testosterone therefore increased muscle mass, providing the capacity to generate more force and therefore increased speed. - Muscle fibre type – a greater percentage of fast-twitch fibres will increase speed.
Fast-twitch fibres generate increased force production and power output, therefore increase speed.
Agility
Is a combination of flexibility and speed, which allows the performer to change direction
with maximal speed and control
- Factors affecting agility are similar to those affecting speed.
Flexibility
Is the range of movement around a joint
- Age – increasing age decreases flexibility.
- Sex – hormonal differences mean that females are generally more flexible than males.
- Warm up – warm-up routines generally increase the temperature of both the muscles and the structures within the joints, increasing flexibility.
Balance
Is the body’s ability to remain in a state of equilibrium while performing a desired task
There are 2 types of balance:
- Dynamic balance: keeping the body’s balance under control while moving.
- Static balance: keeping the body’s balance under control while NOT moving.
Factors affecting balance:
* Mass of the object
* Centre of gravity
* Base of support
* Line of gravity
* Decreased muscle mass (usually associated with ageing)
Body Composition
Refers to the relative proportions of bone, muscle, and fat within the body
- Age – as age increases (until mid 50s–60s), there is an increased likelihood of higher body fat content and decreased muscle mass.
- Sex – males are more likely to be obese than females, but females are less likely to have high levels of muscle mass.
- Diet and physical activity levels – positive energy balance, where energy input is greater than energy output, will result in increased body fat.
Coordination
Is the ability to use different parts of the body together smoothly and efficiently
Reaction Time
Is the time between a stimulus and the first response
- Age – reaction time increases with age (gets slower). Fastest between the ages of 19 and 30
- Sex – men will generally have a faster reaction time than women.
- Presence or absence of warning signs - Presence of warning signs will reduce reaction time. E.g., ‘On your marks, set, go!’
