Assessing Fitness Requirements

Question 1

Relevance of fitness testing

Answer 1

• Identify strengths/weaknesses
• Give feedback about training effectiveness
• Determine what exercise should be performed
• Provide training incentives and motivation
• Identify if you have attributes necessary for the sport
• Asses recovery from injury
• Provide benchmarks and comparisons for future tests

Question 2

The seven components of fitness

Answer 2

-Aerobic capacity
The ability to persist in physical activities that rely heavily on oxygen for energy production (long-distance running)

-Strength
The capacity to apply force against a resistance (athletic field events and weightlifting)

-Muscular endurance
The ability of a muscle to perform repetitive work for a prolonged period of time (long-distance swimming or running, and gripping tennis racket in game)

-Power
The ability to use strength in explosive muscle contractions (jump events and athletic field events)

-Agility
The ability to change the position of the body quickly and more precisely and still retain balance (touch football, netball, and Australian football

-Speed
The rate of travel of a body without regard to the direction (100 m sprint and many team sports such as Australian football)

-Flexibility
The range of motion (ROM) of the body’s joints (gymnastics and aerobics)

Question 3

Mesocycle and Microcycle

Answer 3

Mesocycle - a training period of roughly 4-6 weeks with a specific training focus

Microcycle - a shorter training period generally 1 week a more specific training focus made up with a number of training sessions

Question 4

Methods of training exercise

Answer 4

Flexibility training - To enhance the body’s motion of movement

Resistance training - To enhance muscular strength, power, and muscular endurance

Variations of interval training - Manipulation of workloads and rest periods to enhance specific components of fitness and enhance aerobic, lactic acid, and ATP-PC system

Circuit training - to enhance specific components of fitness

Fartlek training - To enhance aerobic capacity

Question 5

Principles of training

Answer 5

Frequency - The number of times training occurs in a given period

Intensity - The magnitude of exertion required

Duration - Length of training time

Specificity - Relevant to the energy system, position-specific movements, and fitness requirements of an activity

Individuality - Considerate of personal needs, goals, fitness levels, motivation, and skills

Variety - The inclusion of a range of movement options, activities and contexts in training