CHP8 Fitness Components (Characteristics) Flashcards
(81 cards)
1
Q
Name all Fitness components
A
(Aerobic power), (Anaerobic Capacity), (Muscular strength, muscular power, muscular endurance), (speed, agility), (flexibility, balance and coordination)
2
Q
Factors affecting fitness components
A
- age
-sex
-muscle fibre types
3
Q
Define and explain Aerobic Power
A
- maximum rate of energy production from the aerobic energy system.
-(The cardiovascular and respiratory systems work together to deliver oxygen to the working muscles for any physical exertion that requires aerobic power)
-When an athlete’s cardiovascular and respiratory systems are well-trained, they can produce energy (ATP) more efficiently during intense exercise and sustain high performance for longer. Their body also recovers faster, replenishing anaerobic energy stores more effectively.
4
Q
High importance of Aerobic power
A
- extended athletic events such as marathons, triathlons and cross country skiing
- team sports requiring repeated efforts over a longer period of time
- racquet sports such as tennis and squash, due to the duration of the games
- intermittent sports, for positions that cover a lot of distance
- Increased movements over a long period of time such as netball, football, hockey, soccer, volleyball, water polo, basketball, lacrosse and rugby
5
Q
Factors affecting aerobic power
A
- Muscle fiber type
- Sex
3.Age
6
Q
what are the effects on the aerobic power due to muscle fibre type
A
- A greater percentage of slow-twitch fibres will increase aerobic power (V02 max)
- Slow-twitch fibres work aerobically. Therefore, the more slow-twitch fibres a person has, the
greater their ability to work aerobically.
7
Q
what are the effects on the aerobic power due to age
A
-Aerobic power (VO2 max) peaks in a person’s early to mid 20s and then decreases as age
increases.
- This is due to the decreased elasticity of the lungs (decreased oxygen uptake), decreased
haemoglobin (decreased oxygen transport) and decreased muscle mass and therefore
mitochondria (decreased oxygen utilisation)
7
Q
what are the effects on the aerobic power due to the sex
A
- Males generally have a higher aerobic power (VO2 max) than females
- This is due to males generally having larger lungs (increased oxygen uptake), higher haemoglobin
levels (increased oxygen transport) and more muscle mass and therefore mitochondria
(increased oxygen utilisation).
8
Q
Tests for aerobic power
A
- 20-metre multi-stage test or 20-metre shuttle run test
- yo-yo intermittent recovery test
- Cooper 12-minute run test
- VO2 max Astrand-Rhyming cycle ergometer test
- VO2 max treadmill test.
9
Q
Training methods for aerobic power
A
The most appropriate training methods to develop aerobic power are continuous, fartlek, long-interval, HIIT and
circuit training with a W:R ratio of 1:1 or 2:1
10
Q
What is Anaerobic Capacity
A
- The total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP-CP system and anaerobic glycolysis system)
- high anaerobic capacity can allow an athlete to complete longer maximal intensity efforts and to repeat more maximal intensity efforts with limited recovery.
- measured over a maximal effort up to one minute.
(As you have already learned, during a maximal effort up to one minute, the ATP–CP system initially plays a major role, and then the anaerobic glycolysis system will contribute most significantly.)
11
Q
High importance of Anaerobic Capacity
A
-allows an athlete to complete longer maximal intensity efforts
EXAMPLE
- Repeated sprints in intermittent sports with insufficient recovery
- An elite- level, 100-metre sprint in swimming
- an elite level 400-meter run
12
Q
Factors affecting anaerobic capacity
A
-Muscle fibre type
- Sex
- Age
-Lactate tolerance
13
Q
Muscle fiber type effects anaerobic capacity due to:
A
- A greater percentage of fast-twitch fibres will increase anaerobic capacity.
- Fast-twitch fibres work anaerobically. Therefore, the more fast- twitch fibres a person has, the greater their ability to work anaerobically
14
Q
Sex effects anaerobic capacity due to:
A
Males generally have a higher anaerobic capacity than females.
(this is due to males generally having more muscle mass and therefore more places to store CP and anaerobic enzymes, increasing their ability to work anaerobically)
15
Q
Age effecting anaerobic capacity due to:
A
Anaerobic capacity peaks in a person’s 20s and then decreases as age increases.
(This is due to decreased muscle mass, which means fewer places to store CP and anaerobic enzymes.)
16
Q
Lactate tolerance affecting anaerobic capacity due to:
A
- the greater a person’s lactate tolerance, the greater their anaerobic capacity.
- the more metabolic by-products that can be tolerated, the more high-intensity efforts/longer high-intensity efforts can be made.
17
Q
Ways to test anaerobic capacity
A
- phosphate recovery test
-30-second wingate test - repco peak power test
-(most appropriate methods is short and intermediate interval training)
18
Q
What is muscular strength
A
->strength is the peak force that a muscle can develop
19
Q
Muscular strength is of high importance in:
A
- Pushing with seven teammates against eight opponents in a rugby union scrum
- gripping a hockey stick while making a powerful shot at goal
- attempting a static or submission hold against an opponent in wrestling
- leaning out to try to keep a boat upwrite while sailing.
20
Q
Factors affecting muscular strength factors and muscular power
(the same as those affecting
muscular strength, as power combines strength and speed)
A
-cross-sectional area
-fibre type
- sex
-speed of muscle contraction
-age
-warm up
-joint angle around the muscle
- muscle fibre arrangement
21
Q
Cross-sectional area effects on muscular strength and power
A
- the larger the muscle, the greater the strength potential
- this relates to the muscle mass, not the total body area in which the muscle is found.
22
Q
Fibre type effect on muscular strength and power
A
Fast-twitch fibres are capable of greater strength output than are slow-twitch fibres.
23
Q
the effect of sex on muscular strength and power
A
males generally have greater muscle mass, so they have greater absolute strength.
however, there is no differnece in the strength available to any gender.
24
speed of muscle contraction effects muscle strength and power
- the more slowly a muscle contracts, the more force it can create.
25
The effect of age towards muscular strength and power.
strength peaks in performers aged 20-30 years, then decreases with the body's diminishing ability to process protein, which decreases muscles mass.
regular exercise can slow this process.
26
the effect of warm ups towards muscular strength and power
- warmed-up muscles have a greater ability to create strength then muscle that are not warmed up.
27
joint angle around the muscle effects muscular strength and power due to:
for each joint angle in movement, there is an optimal angle for the creation of strength.
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Muscle fibre arrangement effect on muscular strength and power
multipennate and pannate arrangements have more sarcomeres than fusiform muscles. therefore they can generate greater muscular strength.
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common ways to test muscular strength
- The 1rm (bench press, back squat, leg press)
- Grip strength dynamometer
- Push-pull dynamometer
-Seven-stage abdominal strength test.
-*the most appropriate training method is resistance training.
30
What is muscular power
-The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time
-(combination of strength and speed)
-(powerful movement is at a fast rate, with great force production and power output.
-(its successful for sports where distance, height or any quick generation force is important.)
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When is muscular power important:
-Field events such as shot put, discus, javelin, high jump, long jump and hammer throw
-Rugby League or Rugby Union tackles
-Volleyball spikes
-Netball or basketball when the player leaps to intercept the ball
-Hockey when the player performs a defensive clearance
-Golf when the golfer drives the ball
-The legs in a sprint
-The arms in a tennis serve
-The legs and arms in a gymnastics floor routine.
30
Common ways to test muscular power are
- vertical jump
-standing long jump
-the basketball throw.
-*most appropriate training method is plyometrics trains and resistance training with fast contractions and appropriate recovery between repetitions.
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What is muscular endurance
the ability of a muscle or group of muscles to sustain rep
- often controlled by the body's tolerance of the increasing levels of lactate, which is a by-product of the glycolytic energy pathways.
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Muscular endurance is of high important for
- the arms, legs and abdominals in a 200-metre swim
- the abdominals, hip muscles and legs in a marathon
-the arms, legs and abdominals in a 2000-metre rowing race
-the arms, legs and abdominals in most team games.
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Factors affecting muscular endurance
Lactate tolerance, sex and muscle fibre type
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Lactate tolerance effecting muscular endurance
-The greater the lactate tolerance, the greater the muscular endurance.
-The more metabolic by-products that can be tolerated, the more high-intensity efforts/longer high-intensity efforts can be made.
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Sex/gender affecting muscular endurance
Males generally have greater muscular endurance than females.
Greater aerobic power and muscular strength corresponds to better endurance.
36
Muscle fibre type affecting muscular endurance
-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 muscle’s ability to work aerobically and contract repeatedly over a longer period of time.
- Slow-twitch fibres have greater resistance to fatigue than fast-twitch fibres.
37
Testing and training of muscular endurance
- 60 seconds push up test= muscular endurance of upper body muscles
-30-second sit-up test= muscular endurance of the abdominal muscles
-flexed arm hang test
- The most appropriate training methods to develop muscular endurance where the anaerobic energy system is predominant are resistance (with high repetitions and little recovery) and intermediate interval training.
-For muscular endurance where the aerobic system is predominant, the most appropriate training methods would be the same as those used to develop aerobic power.
38
Define Speed
the rate of motion (distance/time)
- the ability to move the body or part of the body from one point to another as quickly as possible
39
Speed is important in
-Undertaking any sprint event in athletics
-Accelerating to create space or evade an opponent in team games
-Releasing a javelin or discus
-Racquet and club speed in striking sports.
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Factors affecting speed and agility
Muscle fibre type
Sex
age
reaction time
flexibility
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Muscle fibre type affecting speed and agility
-A greater percentage of fast-twitch fibres will increase speed.
-Fast-twitch fibres generate increased force production and power output, therefore increasing
speed.
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Sex affecting speed and agility
-Males generally have greater speed than females.
-Males have increased levels of testosterone, and therefore greater muscle mass, which provides the capacity to generate more force, increasing speed.
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Age affecting speed and agility
As age increases, speed decreases (negative linear relationship).
A decreased ability to use protein (protein synthesis) leads to decreased muscle mass,
reducing speed.
44
Reaction time affecting speed and agility
*The faster the reaction time, the greater the reaction speed.
When responding to a stimulus, a faster reaction time means you’re able to react with a greater speed.
For example, taking off from the starting block quickly once the starter gun goes off
45
Flexibility affecting speed and agility
-The greater the flexibility/stride/stroke length, the greater the speed.
-Greater range of motion, due to increased flexibility, may mean an athlete can get further in each stroke/stride, making them more efficient in technique and increasing their speed.
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Tests for speed
- 20-meter sprint test
- 35-meter sprint test
-50-meter sprint test
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training method for speed
short interval training
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Define Agility
allowing a performer to change direction while maintaining balance, maximal speed and control.
there is planned and unplanned agility
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Unplanned agility
- in most sports such as team sports, reactive agility is required where players change direction in response to a stimulus
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Planned agility
-in sports such as gymnastics, planned agility is required
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Importance of agility
-evading an opponent in soccer or rugby
-reacting to an opponent’s baulk in hockey
-dribbling the ball around opponents in soccer or basketball
-changing direction during a dance, gymnastics or aerobics sequence
-moving to make a play in squash while avoiding an opponent.
52
Test and training for agility
Semo agility test
5-05 agility test
illinois agility test
*The most appropriate training method to develop agility is short interval training, ideally with changes of
direction; for example, shuttle run sprints
53
Define flexibility
*the range of movements around a joint.
- the interaction between the body's skeletal and muscular systems to allow a full and unimpeded range of joint movement to muscle actions
54
Flexibility is of high importance when
-performing gymnastics routines or diving
a goalie in hockey or soccer stretching to prevent a score.
-shoulders for a swimmer, tennis player or hammer thrower.
-hips and upper legs for rowers, AFL players and runners.
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Factors that effect flexibility
Type of joint
Warm up
sex
age
length of muscles at rest
56
Type of joint affecting flexibility
-Ball and socket joints have a greater range of movement than hinge joints.
-The shoulder, a ball and socket joint, has great mobility The knee joint, a hinge joint, has less flexibility.
57
Warm up affecting flexibility
Warm-up routines generally increase the temperature of both the muscles and the structures within the joints, increasing flexibility.
58
Sex affecting flexibility
Hormonal differences mean that females are generally more flexible than males.
Higher levels of testosterone are associated with increased muscle mass, which can decrease
flexibility. Increased levels of oestrogen are thought to improve the flexibility of connective tissue.
59
Age affecting flexibility
-Increasing age past peak (generally mid-20s) decreases flexibility.
-From childhood to a person’s mid-20s, flexibility will be high. After that age, decreased collagen levels negatively impact flexibility.
60
Length of muscles at rest
-If muscles at rest are shortened, then flexibility is limited.
-This may happen if the individual has too much sedentary work (which chronically shortens the hamstrings).
-If weight-training exercises are not performed through the full range of motion, then the muscles will shorten.
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Test for flexibility
* trunk flexion (sit-and-reach) test
* trunk rotation test
* groin flexibility test
* shoulder and wrist elevation test
* trunk and neck extension test
* ankle extension/dorsiflexion test
* shoulder rotation test.
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Training methods for flexibility
The most appropriate training method to develop flexibility is specialised flexibility training (stretching)
64
Define Balance
*the ability of the body to remain in a state of equilibrium while performing a desired task
- is central to all physical activity and is often the discriminating factor between excellent and average performance.
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High Importance of balance
-running around a bend in a 200-metre athletic race
-performing a 60-second aerobics routine
-performing a handstand in a gymnastics routine
-standing on one foot while shooting a goal in netball.
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two recognised balance types.
1. dynamic balance, which involves keeping the body’s balance under control while moving
2. static balance, which involves keeping the body’s balance under control while not moving.
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Factors affecting balance
Age, Ears, Muscle strength
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Age affecting balance
- as age increases past adulthood, balance can decrease
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Ears effecting balance
If the inner ear is damaged, balance can be affected.
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Muscle strength affecting balance
The lower your muscular strength, particularly in the core muscles, the less balanced you are
likely to be.
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Test for balance
Stork stand test is a common way to test balance, but many sports will have sport specific balance tests.
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Training methods for balance
Balance can be developed using resistance training of the core muscles
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Define Coordination
*The ability to use different parts of the body together smoothly and efficiently.
-Some sports require hand-eye coordination, some require foot-eye coordination and many require a combination of both.
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High importance of coordination
-Performing dance, aerobics and ballet movements
-Casting the shot in shotput
-Hitting a cover drive for four runs in cricket
-Scoring from a netball shot
-Spiking in volleyball
-Performing all routines in gymnastics.
*If you have poor vision and hearing, it can affect your coordination. Experience and stage of development can also slightly affect coordination.
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Factors affecting coordination
Neurological conditions
Muscle strength and endurance
stage of learning
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Neurological conditions affecting coordination
Different neurological conditions can impact sensory and motor information, which will
negatively affect coordination.
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Muscle strength and endurance effecting coordination
Increased strength and endurance can make skills easier to complete, with greater
coordination.
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Stage of learning for coordination
As learners move from the cognitive to autonomous stage of learning, there will be an
increase in coordination as they master the movements and skills.
