FITNESS COMPONENTS Flashcards
(36 cards)
what is the definition of health
a state or complete physical, mental and social wellbeing, not merely the absence of disease or infirmity
- WHO, 2018
what is fitness
the ability to meet the demands of the environment
what is aerobic capacity
the ability of the cardiovascular and respiratory systems to consume and deliver oxygen to the working muscles during sustained exercise
what athlete needs good aerobic capacity
marathon runner
how is aerobic capacity tested
field:
-multi stage fitness test
- 12 minute cooper run
lab:
VO2 max test on treadmill with gas analysis
what is muscular strength
the maximum force a muscle can generate against a given resistance during a single muscular contraction
what type of athlete needs good muscular strength
front row in rugby union (prop, hooker, prop)
need muscular strength in their legs for scrums and tackling to push the opposite team back
how to test muscular strength
field:
- hand grip dynamometer
1 RM test
lab:
force plates - measures strength in an isometric contraction
what are the different types of strength
dynamic - ability to produce a force whilst moving through a range of motion
isometric - ability to produce a force without changing muscle length (crucifix)
reactive - ability to quickly and effectively change from an eccentric contraction to a concentric contraction for explosive movements (basketball block)
isokinetic- maintain a constant force throughout the entire range of motion (rehabillitation)
what is RSI
reactive strength index
measures reactive strength, explosive power and efficiency
also measures neuromuscular fatigue (higher rsi - withstand more fatigue
how do you calculate RSI
jump height/flight time
what is muscular endurance
the ability of a muscle/muscle group to sustain repeated contractions or maintain an isometric contraction over time withstanding fatigue
also known as anaerobic capacity
give an example of athletes/sports that need good muscular endurance
rowing - 2000m
how to test muscular endurance
field:
1 minute sit up test
1 minute press up test
lab:
30 second wingate test
what is flexibility
maximum elasticity and the range of movement at the joint
what types of flexibility are there
static - range of motion when the body isin a stationary position
dynamic - range of motion when the body is moving
how to test flexibility
field:
sit and reach test
lab:
goniometry to measure specific joint angles
what are the factors that effect flexibility
age
gender
health conditions
elasticity of ligament/tendons
amount of stretch in surrounding muscles
type of joint
structure of joint
temperature of muscles and connective tissue
training
what is power
speed x strength
the ability to exert maximum force in the shortest time possible
e.g. hammer thrower
how to test flexibility
field based:
standing broad jump
standing vertical jump
lab based test:
force plates analysis during jumping
6 second peak power
wing gate test
what is body composition
the proportion of fat, muscle, bone and other tissues that makeup an individuals body. (%)
usually a percentage of body fat compared to lean body mass
how does body composition apply to sport
lean - diving, pole vault
body fat - sumo, rugby, boxing (to fit into weight class)
how to test body composition
field based test - BMI, waist to hip ratio
lab based test - skinfold callipers
bioelectrical impedance analysis
hydrostatic weighing
dual energy x-ray absorptiometry (DEXA)
what is agility
the ability to a change direction quickly and efficiently while maintaining speed, balance, power and control
in response to a stimuli
e.g. a tennis player moving side to side at high speed to return ball
