Fitness components used in Sports and Activities

Question 1

What is fitness?

Answer 1

• specific to individual needs
• e.g hockey vs weight lifting
• e.g netball center vs goal shooter

Fitness is gained through training and lost through inactivity

Question 2

Aerobic power (rate)

Answer 2

• the maximum rate of energy production from the aerobic energy system (energy produced in presence of oxygen)

it is determined by the capacity of the cardiovascular and respiratory systems to take up and supply oxygen to the muscles to sustain exercise

VO2 max is a measure of an athletes aerobic fitness- it is their max volume of oxygen consumption (ml/kg/min)

Question 3

Activities that require a high level of aerobic power (sports and recovery)

Answer 3

• running events 1500+, road cyclin, swimming events 200m+, team sports requiring repeated efforts over a longer period of time (raquet sports like tennis and squash, team games like netball, football, hockey, soccer, volleyball, water polo etc)

In the recovery process both active and passive recovery (speed at which ATP and PC can be replenished and increases the speed at which metabolic byproducts can be removed [like H+] )

Question 4

Factors affecting aerobic power

Answer 4

• Respiratory system : the health of the lungs and respiratory muscles
• Cardiovascular system : blood volume, cardiac output, healthy heart and vessels (no athersclerosis) and blood flow to the working muscles
• Muscular system : concentration of oxidative enzymes, mitochondria and myoglobin within muscles
• Age : Peak VO2 max occurs at 25-30 years, and then decreases with age. This is due to decreased elasticity of the lungs (decreased O2 uptake) decreased haemoglobin and muscle mass.
• Gender : males generally have higher VO2 max due to greater size of organs, blood volume and muscle mass.
• Fibre type : a greater percentage of slow-twitch fibres will increase VO2 max, as slow twitch fibres work aerobically, therefore the greater number of slow twitch fibres, the greater ability to work aerobically.

Question 5

Aerobic power recognised tests/ training methods

Answer 5

• multistage fitness test
• yo-yo test
• cooper 12 min test
• harvard step test
• rockport 1.6km
• vo2max treadmill test

training methods:

• continues
• fartlek
• long interval

Question 6

Anaerobic capacity (yield)

Answer 6

the amount of energy that the body can produce without using oxygen

the total amount of work that can be done by the anaerobic systems

Question 7

Activities that require high level of anaerobic capacity

Answer 7

• elite level 100m, 400m, athetic field events, basketball rebounds/ blocks and sprints, 50m sprints in swimming, uphill cycle for 30-60sec in triathlon

Question 8

Factors affecting anaerobic capacity

Answer 8

Age: peaks at 30 then declines 1% per year, body less able to synthesis protein, delayed by training, decreases in cross sectional area of muscle fibres and resulting in decreases in fuel stores and anaerobic enzymes.

Lactate tolerance: anaerobic training calling upon the anaerobic glycolysis system will greatly improve muscles ability to tolerate build up of lactate and associated build up H+.

Fibre type: fast twitch fibres can generate anaerobic power quicker than slow twitch fibres because they have greater anaerobic stores of fuels.

Fibre recruitment: Ability to recruit fast twitch fibres can occur when more intense impulses are sent from the brain.

Question 9

Anaerobic capacity- recognised tests and training methods

Answer 9

• Phosphate recovery test
• 30 second wing gate test
• Repco peak power test
• short interval 1:5
• intermediate interval 1:3

Question 10

Speed

Answer 10

The ability to move the whole body, or body parts from one place to another in the shorted time possible

Question 11

Activities that require a high level of speed

Answer 11

• 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

Question 12

Factors affecting speed

Answer 12

Capacity of anaerobic systems:
greater anaerobic power will provide ATP energy faster

Fibre recruitment/muscle activation:
speed relies upon fast twitch fibres being activated quickly and hence many “intense impulses” are sent to relevant muscle group requiring explosive efforts.

Fibre type:
Fast twitch fibres can generate greater speeds than slow twitch fibres

Fibre arrangement/shape:
fusiform muscles with low attachment points contribute to speed more than pennate muscles which are stronger

Muscular strength:
greater one’s muscular strength, the greater their speed

Lactate tolerance:
speed in endurance events can be improved by the muscle’s ability to tolerate build up of lactate (h+)

Question 13

Recognised tests/ training methods for speed

Answer 13

• 20m, 35m and 50m sprint test

training:
- short interval

Question 14

Agility

Answer 14

The ability to change body position or direction quickly or accurately while maintaining balance.

agility relies on speed, balance, coordination and flexibility

Question 15

Activities that require a high level of agility

Answer 15

• 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 opponenet

Question 16

Factors affecting agility

Answer 16

• centre of gravity: athletes with a lower co tend to be more agile due to the greater abilities to balance.
• speed: males are faster and hence will have greater agility than females
• reaction time: faster reaction times contribute to quicker movements and and greater agility
• range of motion at joints: the greater the range of motion due to low restriction from fat, muscle bulk, scar tissue, the more agile performers will be.
• fibre types: having more fast twitch fibres can generate increase speeds and therefore agility
• flexibility: females have greater amounts of flexibility than males (associated with lower muscle bulk)

Question 17

Recognised fitness tests/trainings

Answer 17

• illinois agility test
• emo agility test
• 5-0-5 agility test

-short interval ideally with changes of directions
(shuttle runs/sprints)

Question 18

Flexibility

Answer 18

The range of movement around a joint. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement to muscle actions

flexibility is joint specific

more flexibility decreases the risk for tears and other injuries

Question 19

Two types of flexibility

Answer 19

Static: joints ROM when stationary (splits, touching toes)

dynamic: resistance to motion in a joint (rotating shoulder in backstroke, follow through of leg when kicking a football)

Question 20

Activities that require high levels of flexibility

Answer 20

performing gymnastics routines, goalkeeping, competitive aerobics, catcher positions in softball/baseball

Question 21

Factors affecting flexibility (8)

Answer 21

Somatotype: endomorphs with extra bulk have limited flexibility as well as mesomorphs as they have trained with limited range of movement and extra muscle tissue. ectomorphs generally have better flexibility due to lower amount of body tissues.

Skin resistance: skin has lower elasticity than that of ligaments and tendons so it can restrict higher ranges of movement.

sex: hormonal differences mean females are generally more flexible than males

Type of joint: specific joints are designed for either strength or mobility, or a combination of each. the shoulder has great mobility but is prone to dislocation. the hip joint has high stability, but less mobility than that of the shoulder.

Resisting length of ligaments and joint capsules:
stretching these surrounding structures in training may increase joints flexibility

Age: children are more flexible, decreases with age

Muscle temperature: warm up routines increase the temp of both the muscles and the structure within the joints, increasing flexibility.

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 (chronically shortens hamstrings)

Question 22

Tests/training for flexibility

Answer 22

• Trunk flexion test
• trunk rotation test
• groin flexibility test
• shoulder and wrist elevation test
• trunk and neck extension test
• ankle extension/dorsi flexion test
• shoulder rotation test

training:
- static stretching
- dynamic stretching
- ballistic stretching
- proprioceptive neuromuscular facilitation stretching

Question 23

Body composition

Answer 23

relative proportion of bone, muscle and fat within the body

Question 24

activities where body composition is important

Answer 24

athletes have body shape/size that suit their specific sport. e.g shot put has a higher percentage of fats in comparison to a marathon runner

Question 25

Factors affecting body composition

Answer 25

Age: as age increases (until 50-60) 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 genetics: Likely to be similar body composition to parents Diet and physical activity levels: Where energy input is greater than energy output, there is increased likelihood of increased body fat.

Question 26

tests/training for body composition

Answer 26

``` BMI Waist circumference skin fold measurements hydro densitometry weighing (underwater) bioelectrical impedance DEXA and TOBEC scans ``` training methods: to improve body composition methods can be used. generally aerobic training will help decrease fat and anaerobic training can help build muscles

Question 27

Muscular strength

Answer 27

The maximal force that can be generated by a muscle or muscle group in one maximal effort. This contraction is often applied over a couple of seconds

Question 28

Activities where muscular strength is important

Answer 28

Where an object needs to be moved (weightlifting) Rugby union scrum gripping a hockey stick while making a power shot at goal, same with tennis racquets AFL tackling

Question 29

Factors affecting muscular strength (8)

Answer 29

Type of muscle contraction: - isoinertial: muscle action where load or resistance against the muscle is constant throughout the motion - > Concentric: muscle length decreases - > eccentric: the muscle length increases - Isometric: the muscle length remains unchanged - isokinetic: the resistance changes according to the joint angle, requires special machines, same amount of force Muscle size, fibre arrangement and type: greater cross sectional area= greater the force uni, bi and multipennate fibre arrangements are designed for strong forceful contractions Fusiform arrangements are designs for speed. Length-tension relationships: when muscles are in a stretched state at rest which maximizes the ability of the muscle to contract when stimulated. If the length of the muscle is shorter or much longer than resting length then the force of muscle contraction is reduced. optimal length of a muscle for a forceful contraction is just above resting state. Age: peaks 25-30 then plateaus to 45-50, then decreases 8% decade Gender: males have greater muscle mass than females so will be "stronger" by about 30%. Speed of contraction: greatest strength can be generated with isometric contractions fibre type: Fast twitch can generate more strength than slow twitch Fibre recruitment: efforts requiring minimal strength such as picking up a hockey stick see a small number of fibres being recruited by nerve impulses. the same hockey stick used to generate greater strength in a push from a penalty corner will be activated by a greater number of fibres being recruited.

Question 30

tests/training methods for muscular strength

Answer 30

1RM grip strength dynamometer push-pull dynamometer seven stage abdominal strength test training : resistance training circuits

Question 31

muscular endurance & activities

Answer 31

the ability of a muscle or group of muscles to perform repeated contractions against a resistance for an extended period of time. Limited by the body's ability to continue working when metabolic byproducts are increasing activities when it is important: - arms, legs abs in 200m swim - marathons - 200m rowing race - team games

Question 32

Factors affecting muscular endurance

Answer 32

Fatigue: increased ability to resist fatigue due to increased lactate tolerance Fibre type: Higher distribution of fast twitch fibres will result in greater muscular fatigue fast twitch fibres have high levels of fatigue - low endurance capacity slow twitch fibres have low levels of fatigue - high endurance capacity gender: males have greater VO2 max and muscular strength resulting in increased endurance blood flow : if blood vessels become blocked as a result of muscles squeezing them fatigue will result, commonly associated with accumulation of byproducts Training: anaerobic training will increase lactate tolerance

Question 33

tests/ training- muscular endurance

Answer 33

``` 60 sec push up 30 sec sit up tests crunch test pull up/ modified pull up test flexed arm hand test ``` training: when the anaerobic energy system is predominant - resistance (high repetitions and little recovery) - intermediate interval training

Question 34

Muscular power

Answer 34

Is the ability to contract muscles with speed and force in one explosive act Activities where it is important: - field events (shot put, javelin etc) - rugby league or rugby union tackles, volley ball spikes, intercepts - defensive clearance - gold when golfer drives the ball - legs in a sprint

Question 35

Factors affecting muscular power

Answer 35

Age gender: males greater than females Speed of contraction: greatest power can be generated when both speed and contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power. Fibre type: muscles with higher fast twitch can generate greater force than muscles with higher % of slow twitch. Fibre recruitment: muscular power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts.

Question 36

Tests/ training- muscular power

Answer 36

- Basketball throw - vertical jump - standing long jump - margaria-kalamen stair sprint test Training: - plyometrics - resistance training with fast contractions and appropriate recovery between repetitions is also commonly used to develop power

Question 37

Balance

Answer 37

Ability of the body to remain in a state of equilibrium while performing a desired task. Two types of balance: - dynamic balance : keeping balance while moving - static balance: keeping balance while not moving Activities when it is important: - running around a ben in 200m sprint - performing aerobics routine - handstand in gymnastics - standing on one foot in netball.

Question 38

factors that affect balance

Answer 38

centre of gravity: greater balance is achieved when the centre of gravity is lower base of support: an increase in the size of base of support will increase balance line of gravity: ensuring the line of gravity is over bos Body mass: increasing mass will increase balance Core stability: greater core stability leads to improved balance Other issues: any issues with ears

Question 39

Reaction time

Answer 39

How quickly the body can react to an external stimuli Essential for both speed and agility Activities where reaction time is important: - catching slips in cricket - reacting to starters gun - deciding which play is in the best position to recieve a pass in basketball - judging the probably direction of the ball from the opponent's back swing

Question 40

Factors affecting reaction time

Answer 40

Age: peaks around 19-30 years and then gets slower through ageing Number of responses: only one responses = greater reaction time Environmental cues: minimal distractions will result in fastest reaction times Optimal concentration presence of warning signal

Question 41

Coordination

Answer 41

the ability to use difference parts of the body together smoothly and efficiently. Activities where coordination is important: dance, aerobics, ballet movements, shotput, scoring netball, all routines in gymnastics

Question 42

factors affecting coordination

Answer 42

Sequencing of movements: more parts to sequence the higher the level of co-ordiation required stage of learning: autonomous performers are more coordinated than associative or cognitive practice/learning - there is a direct relationship between the amount of learning and coordination