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chapter 9-11 Flashcards

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1
Q

what is physical fitness

A

the ability to carry out tasks with vigour and alertness, without undue fatigue and with ample reserve energy to enjoy leisure time pursuits and to meet unforeseen emergencies.

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2
Q

fitness components and anaerobic energy

A

Sports which rely on rapid and explosive movements obtain their energy anaerobically
Anaerobic sports usually require power, speed, strength, agility and a quick reaction time
Uses ATP-PC and glycogen stores for energy.

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3
Q

fitness components and aerobic energy

A

Prolonged and sub-maximal activities longer than 60 seconds rely on aerobic energy production
Uses stored carbohydrates and fat
The maximum amount of oxygen that the body can use during aerobic activities is called Vo2 max.

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4
Q

what is aerobic power

A

The rate at which ATP can be produced by the aerobic system. Eg. team sports, extended athletic events

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5
Q

3 factors affecting aerobic power and how to improve

+1 fitness test

A

Improvements:
Continuous training 3x, 20min sessions a week

Factors affecting aerobic power
- Blood volume
- Cardiac output
- Haemoglobin levels

BEEP TEST

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6
Q

Anaerobic Capacity

A

Anaerobic Capacity
Anaerobic power: the total amount of work done by the anaerobic systems to make ATP. eg. 100m, long jumped

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7
Q

factors affecting anaerobic capacity and how to improve
+1 fitness test

A

Improvements:
Short medium interval training
Resistance weight training

Factors affecting anaerobic capacity
Fibre type (fast better than slow)
Females less than males

SHUTTLE RUN TEST

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8
Q

what is muscular strength

A

Force exerted in one repetition maximum
Where the lifter can move the weight only once through the desired lift
Important for one off maximal efforts, rarely used in isolation eg. rugby scrum, drive, wrestling

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9
Q

factors affecting muscular strength and how to improve
+1 Fitness test

A

Improvements:
Circuit and weight training (improves the explosive acceleration required for muscular strength)

Factors affecting strength:
- Speed of contraction - as speed increase, strength decreases
-Length of muscle fibre - slightly stretched = max force
- age

1RM BENCH PRESS

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10
Q

what is muscular endurance

A

Ability of a muscle group to work continuously while tolerating fatigue levels.
Required additional anaerobic energy due to increased pressure from fatiguing muscles. This causes a decreased oxygen supply.
Closely linked with muscular strength eg. arms in a 200m swim

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11
Q

factors affecting endurance and how to improve

A

Improvements:
Continuous training
Weight training

Factors affecting Endurance
Fatigue
Inorganic phosphate - rising levels of Pi is considered the major cause of fatigue
Metabolic by-product accumulation H+ ions increasing acidity
Temperature - optimal muscle temperature is 37 degrees celsius. Temperatures outside this range will affect fatigue levels.
Fibre type
Slow twitch fibres are more resistant to fatigue than fast twitch

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12
Q

what is flexibility

A

The ability to gain the range of movement required for a particular sport or activity
Flexibility is based on skeletal and muscular interaction.
It is a very important for injury prevention, ease of movement and aesthetic appearance
Eg. gymnastics, goal keeping
Flexibility can be static or dynamic

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13
Q

factors affecting flexibility and how to improve
+1 fitness test

A

Improvements:
Flexibility training, PNF or ballistic stretching

Factors affecting flexibility
- Somatotype - leaner people are generally more flexible
- Skin resistance - lower elasticity than ligaments/tendons = restrict movement
- Sex - females more flexible than males

SIT AND REACH

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14
Q

what is body composition

A

proportion of bone, muscle and fat in an athlete

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15
Q

factors affecting body composition

A

age
gender
genetic makeup

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16
Q

what is speed

A

Speed is the rate of motion - the ability for either the whole body or part of the body to perform a task or movement quickly from one point to another

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17
Q

factors affecting speed and how to improve
+1 FITNESS TEST

A

Improvements:
Methods to improve component
Short interval training
Resistance training

Factors affecting speed
Athletes abilities (reaction time, initial velocity, strength)
Genetics
Bone size
Angle of joints
Position of ligament and tendon attachments

50M SPRINT

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18
Q

what is muscular strength

A

Combination of strength and speed
Power = force x velocity
Powerful movement is achieved as quickly as possible while imparting as much strength as possible. Eg. shot put, javelin

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19
Q

factoris affecting muscuar strength and how to improve

A

Improvements:
Weight training
Plyometrics
Factors affecting power
Very similar to strength
Fibre type
More motor units recruited = more force

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20
Q

what is agility

A

Ability to change direction rapidly and accurately
Combination of power, speed, flexibility, balance and coordination
To improve must react to a stimulus eg. sports which require sudden changes of direction

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21
Q

factors affecting agility and how to improve
+1 FITNESS TEST

A
  • change of direction
    acceleration

improvements
Short interval training
Flexibility training

ILLINOIS AGILITY TEST

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22
Q

what is balance

A

The ability to remain in a state of equilibrium while performing a desired task.
Dynamic: moving
Static: not moving

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23
Q

factors affecting balance and how to improve
+1 FITNESS TEST

A

affected by the task and external forces

Improvements:
Weight training
Repetitive practice of required movements

STAND STORK BALANCE TEST

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24
Q

what is coordination

A

ability to link muscle movements to appear well controlled and efficient.
Required for almost all sporting situations
Use words like motor pattern

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25
factors affecting coordination and how to improve +1 FITNESS TEST
Factors affecting - ability of senses Improvements: Specific skill training for the particular sport HAND WALL TOSS
26
reaction time
Speed with which someone reacts to an outside stimulus
27
factors affecting reaction time and how to improve +1 FITNESS TEST
Improvements: Practice with starter guns Use quicker stimuli factors - environmental cues - stimulus number of responses RULER DROP TEST
28
what are the 7 skill relaed fitness components
- speed - muscular power - reaction time - coordination - balance - agility - anaerobic capacity
29
what are the 5 health related fitness components
- muscular endurance - muscular strength - flexibility - aerobic power - body composition
30
role of activity analysis
Aims to gather sport specific physiological data through a record of performance via viewing or recording the individual.
31
technical analysis
player specific on their performance
32
tactical analysis
Tactical analysis: match play tactics, patterns of play, skill frequencies = allowance for coach intervention prior or during.
33
direct observation summary + data collected
The process of coach or trainer observing activities and making decisions of the game based on what they see - locomotive patterns, - intensity - skill frequency
34
direct observation strengths and weaknesses
Advantages -ability for coaches and athletes to implement immediate change is required - highly practical in a variety of settings. Disadvantages: highly subjective, memory limitations, labour intensive, hard to observe larger playing space
35
aerial sports analysis summary + info gathered
Aerial video technology that allows for a birds eye view of the performance of individuals and the team for the coaches and trainers benefits Information gathered Skill execution Movements on the ground Team pattern
36
aerial sport analysis strengths and weaknesses
Advantages Visibility of all players Can record multiple people at once Alternate angles to view produce further biomechanical analysis of individual Disadvantages Expensive equipment Could be intrusive to sport Technical operator of equipment requires Restricted to certain settings
37
digital recording summary + info gathered
Summary When you record a match, training session or race with a digital video camera, smartphone or tablet information/data gatherers full game/session. Allowing referral of footage Rewatching and further analysis
38
digital recording strengths and weaknesses
Advantages Ability to store and archive footage Ability to replay it anytime Easy to share and transmit footage Disadvantages Expensive Labour intensive data Trained operators and equipment required
39
mobile apps summary + info gathered
Summary Applications such as Easy Tag are an easily accessible way of recording accurate, objective data for later analysis through the use of smartphones. Information/data gathered Patterns of play skill frequency record and film movement statistics
40
mobile apps strengths and weaknesses
- Ability to store and archive data - Increased accuracy when compares to direct observation - Ability to share and transmit data - Difficult for an individual to both view and record data - Difficulty in recording sports that cover large areas - Can have difficulty viewing many players at once
41
wearable technologies summary + info gathered
Summary Players or athletes wear these technologies, they are able to give coaches a full and accurate picture of a player's data about activity levels. Speed of an athlete Distance covered Heart rate Run to walk ratio
42
wearable technologies strengths and weaknesses
Ability to store and archive data Record multiple people at once Increased accuracy compared to direct observation Expensive devices Slight discomfort in wearing models Interference from nearby devices
43
movement patterns what how why
WHAT Tracks movement and magnitude of movement (intensity) Distance travelled Time spent in different time zones Number of efforts Hot spots around field HOW Wearable technologies (GPS devices, gamins) WHY Physiological data: dominant energy systems, fitness component Tactical data: patterns of pay
44
skill frequency charts what, how, why
WHAT Frequency and effectiveness of every aspect of an individuals or teams performance HOW Direct observation, digital recording, mobile apps WHY Physiological data: fitness component, specific fitness tests, specific training methods/activities Tactical Data: skill frequencies
45
work to rest ratios what how why
WHAT The work to rest ratio represents the work interval divided by the rest interval time. Expressed as a ratio HOW Wearable technologies (gps devices, gamins) WHY Physiological data: dominant energy systems, intensity of sport, fitness tests, training methods, fitness component, muscle groups, work periods, rest periods.
46
heart rate telemetry
WHAT An individual's heart rate response to physical activity HOW Annually at wrist/neck and with heart rate devices (wearable technology) WHY Physiological data: average and max HR, range of intensities in match, specific training zones, training methods.
47
why are fitness tests conducted?
To evaluate an individual's fitness level for the various fitness components Establishing baseline (indicate current level of performance) Identify strengths and weaknesses of fitness components Identify specific attributes
48
fitness testing process
Activity analysis Fitness test (pre) Exercise prescription Exercise program Fitness test (post) Evaluate
49
physiological considerations
Needs to be considerate to the individuals abilities, level of fitness, their training regime and ensure safety What is the individuals current fitness level Does the individual have any past/current health The physiological requirement of the individuals sport Are the environmental conditions suitable for the testing process to be completely safe
50
psychological perspective
Fitness testing can be used to: Motivate participants = identify strengths and weaknesses can provide strong motivation and incentive when training. Establish mental toughness = maximal tests will reveal the participant psychological strength
51
psychological considerations
What level of self-efficacy or insecurity does an individual have with PA How will poor results impact individuals' well being or confidence? Is the individual comfortable completing a test batter in a group of citations Does the individual understand the purpose of testing battery
52
sociocultural considerations
Is it culturally acceptable to be conducting the testing (skin folds) Mixed group fitness testing acceptable in the setting Age appropriate tests in fitness battery Socioeconomic status restricting availability of tests Are test practical for large groups
53
preparticipant health screening
Must consider an individual's health status (past injuries, known diseases, higher risk of injury) = determine an individual's readiness for fitness testing or an exercise program
54
fitnes assessment protocols
Informed consent The process of minimising the risk of harm to both the performer and administrator of the test It is a form that a participant signs. In the form it explains the purpose and nature of the test and any risks involved. Validity Is the test measuring what it claims to be measuring Testing leg muscular power Reliability Will the chosen test produce consistent results Will the tests be able to produce consistent results pre and post? Just replicate conditions Complete same warm up Use the same equipment Same test order Same clothing/footwear Same nutrition, hydration, sleep, motivation levels Accuracy The testing must stringently follow protocols to ensure accuracy Well maintained equipment and collaborated Laboratory tests are much more accurate compared to field tests.
55
lab tests (direct)
Those which directly measure the function of a fitness component (very accurate but expensive and labour intensive) Lab conditions under professional control Preferred method for elite athletes Can be expensive and not practical High levels of accuracy Time consuming Use expensive equipment to directly measure: vo2 max, heart rate, lactate production
56
field test (indirect)
Those tests which utilise predictive measures and equations to estimate a fitness level based on the test results. Indirect - field Use predictive measures and equations to estimate fitness levels Cheaper and more practical May result in tester error Reduced accuracy
57
maximal tests
As close to exhaustion eg. 20 metre shuttle run test, High levels of accuracy Impractical and time consuming Provide direct measures of performance Often completed under laboratory conditions Longer recovery time required
58
submaximal
Reduces accuracy Highly practical and accessible Provide indirect measures that can then be used to estimate performance Use physiological markers such as heart rate response that correlate with VO2 maximum Less disruptive to training
59
specificity
Specificity: testing must be as specific as possible to the requirements established in the activity analysis
60
norms standards
How an individual performs on the test, compared to a reference group
61
criterion references
Provinces a result that can be compared to levels of fitness that are deemed appropriate for health promotion
62
pre test procedures
Before undertaking fitness tests, participants should be prepared to increase safety and success. This includes the following: Being fully informed of the procedures and expectations No food within 2 hours of test Adequate sleep Wear appropriate clothing and footwear Avoid heavy exercise the day before testing Giving consent and obtain medical clearance
63
6 fitness tests
Non-Fatiguing tests (body composition) Agility tests Muscular strength and muscular power tests Sprint tests Muscular endurance tests Flexibility tests

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