Unit 6: Measurement and evaluation of performance

Question 1

What is Standard deviation?

Answer 1

Shows the reliability of data. It is the spread of data or variation of data around the mean. Lower SD shows that if it was repeated, similar data would be achieved, so reliable data.

Question 2

What is t-test?

Answer 2

Statistical significance between two data sets and the amount of error within that data set.

Question 3

What is a correlation?

Answer 3

To look at a relationship and how strong that relationship is

Question 4

What is the difference between first and second SD?

Answer 4

First SD: takes on 68% of the values
Second SD: takes on 95% of the values

Question 5

What is the coefficient of variation?

Answer 5

Percentage of standard deviation
CV= (SD/mean) x 100

Question 6

What is t-test?

Answer 6

Mathematical calculation used to deduce the significance of the difference between two sets of data. It compares two sets of data and measures the amount of
overlap.

P Value:
<0.05 it is significant –> only 5% of overlapping of samples
>0.05 it is insignificant

Question 7

Explain how the standard deviation is useful for comparing the means and the spread of data between two or more samples.

Answer 7

Small standard deviation: the data is clustered closely around the mean value.
Large standard deviation: a wider spread around the mean.

Question 8

What is an unpaired and paired t-test?

Answer 8

Unpaired: different groups tested once –> to test for differences
Paired: same sample tested twice –> to test for changes

Question 9

Outline the importance of specificity, accuracy, reliability, and validity with regard to fitness testing.

Answer 9

Specificity: specific for a certain sport
Accuracy: uses proper and accurate measuring instrument
Reliability: measure would produce the same result from one occasion to another –> depends on the variation of results (standard deviation)
Validity: if it measures what it claims to measure

Question 10

Discuss the importance of STUDY DESIGN in the context of the sports, exercise and health sciences. [6]

Answer 10

1. Control group: Sample not affected by the independent variable
2. Randomization: Subjects should be randomly picked, isn’t altered to give the results you want.
3. Placebo: A PSYCHOLOGICAL EFFECT –> looks real but won’t affect performance
4. Blinding: unaware of the research question
5. Double blinding: subjects and investigator assistant unaware of research question
6. Statistical analysis: SD, CV, T-test, coefficient of correlation (R2)

Question 11

Outline the importance of the Physical Activity Readiness Questionnaire (PAR-Q):

Answer 11

Measure the components necessary to undertake STRENUOUS physical activity

Question 12

Definition of fitness

Answer 12

An individual’s physical ability to perform a specific activity

Question 13

Distinguish between the concepts of health-related fitness and performance-related (skill-related) fitness.

Answer 13

Health-related fitness: ability to maintain health and perform activities of daily living

Performance-related fitness: physical ability to perform a certain sport

Question 14

How can some components change from “performance-related” to “health-related”?

Answer 14

Some components of performance-related fitness
(agility, balance, coordination) could become
health-related for certain groups, such as the
elderly and those suffering from hypokinetic
diseases (insufficient movement).

Question 15

Name the major components of fitness identified

Answer 15

Health-related fitness:
- body composition
- cardio-respiratory fitness (aerobic capacity)
- flexibility
- muscular endurance
- strength

Performance-related fitness:
- agility
- balance
- coordination
- power
- reaction time
- speed.

Question 16

Outline the “health-related” component of fitness, BODY COMPOSITION:

Answer 16

Body composition: Proportion of an individual´s body mass that is made up of fat and fat free mass
- Fat Mass (FM): Essential fat around the organs and stored fat
- Fat free mass (FFM): Rest of the tissues that build the body mainly bone, muscle and also water.

Question 17

Outline the “health-related” component of fitness, CARDIO-RESPIRATORY FITNESS:

Answer 17

Cardio-respiratory fitness: measuring the individual’s maximal oxygen uptake (VO2max), that is able to extract from the atmosphere, deliver it to the tissues and use it
–> What does it depend on? Respiratory, nervous, circulatory systems.

Question 18

Outline the “health-related” component of fitness, FLEXIBILITY:

Answer 18

Flexibility: Ability to move through the full range of movement around a joint, which could be related to a genetic trait.
–> What does it depend on? The elasticity of ligaments, tendons, bones, and joints.

Question 19

Outline the “health-related” component of fitness, MUSCULAR ENDURANCE:

Answer 19

Muscular endurance: ability of a muscle or group of muscles to maintain force or power
–> What does it depend on? Enzyme and substrate activity for energy production and the nervous system

Question 20

Outline the “health-related” component of fitness, STRENGTH:

Answer 20

Strength: ability to generate force by a muscle or group of muscles
–> What does it depend on? Muscular and nervous system.

Question 21

Outline and evaluate a variety of fitness tests for BODY COMPOSITION:

Answer 21

Body composition:
1. Body Mass Index:
–> WHAT IS IT? Estimated body fat.
–> FORMULA: mass (kg) / height2 (m2)
–> VALUES:
Underweight: 17- BMI
Healthy: 18-25 BMI
Overweight: 25+ BMI
Obesity: 30+ BMI
–> FIELD or LAB? lab
–> Accuracy: LOW
–> Reliability: NO, people shouldn’t only rely on this, but the answer given will be consistent.
–> Validity: NO, doesn’t complete information about body composition.

2. Anthropometry:
   –> WHAT IS IT? Measures body parts length / diameter
   –> INSTRUMENT: Fat folding → body caliper → measure fat mass
   –> FIELD or LAB? lab
   –> Accuracy: LOW
   –> Reliability: NO, people shouldn’t only rely on this, but the answer given will be consistent.
   –> Validity: LOW
3. Underwater weighing:
   –> WHAT IS IT? Measures fat free mass → measured by obtaining the difference of body weight in air and underwater
   –> FIELD or LAB? lab
   –> Accuracy: HIGH
   –> Reliability: HIGH
   –> Validity: HIGH

Question 22

Outline and evaluate a variety of fitness tests for CARDIO-RESPIRATORY FITNESS:

Answer 22

Multi-stage bleep test:
–> WHAT IS IT? Continuous maximal test, which measures aerobic power in 20m shuttle runs, where the individual must reach the opposite end of the track before the next beep sounds. Time between each beep decreases by the minute, forcing runners to increase their speed, representing the increase in intensity.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW

Coopers 12 minute run:
–> WHAT IS IT? Run or walk as far as possible in a 12-minute period. Measure the maximum distance covered.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW

Harvard step test:
–> WHAT IS IT? Step up and down at a rate of 30 completed steps per minute (one second up, one second down) for 5 minutes or until exhaustion. Exhaustion is when they cannot maintain the stepping rate for 15 continuous seconds.
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW

VO2MAX Lab test:
–> WHAT IS IT? Calculate VO2max by making you run as much as possible.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: HIGH
–> Validity: HIGH

Question 23

Outline and evaluate the fitness test for STRENGTH:

Answer 23

Hand-grip dynamometer:
–> WHAT IS IT? Measure the “maximum isometric strength” at the forearm. A person’s maximum capacity to exert a force with a voluntary isometric contraction.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: MEDIUM

Question 24

Outline and evaluate the fitness test for FLEXIBILITY:

Answer 24

Sit and reach test:
–> WHAT IS IT? Measures extensibility of lower back and hamstring muscles.
–> FIELD or LAB? lab
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: MEDIUM

Question 25

Outline and evaluate the fitness test for MUSCULAR ENDURANCE:

Answer 25

Maximum sit-ups:
–> WHAT IS IT? Maximum amount of sit-ups in 1 minute
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW

Maximum push-ups:
–> WHAT IS IT? Perform as many push-ups as you can
–> FIELD or LAB? field
–> Accuracy: LOW
–> Reliability: LOW
–> Validity: LOW

Flex arm hang:
–> WHAT IS IT? How long someone can remain with the chin above a horizontal bar
–> FIELD or LAB? field
–> Accuracy: HIGH
–> Reliability: MEDIUM
–> Validity: HIGH (you maintain force)

Question 26

Outline the “performance-related” component of fitness, AGILITY:

Answer 26

Agility: ability to rapidly change direction or speed

Question 27

Outline the “performance-related” component of fitness, BALANCE:

Answer 27

Balance: ability to maintain balance of the center of gravity using coordinated muscle contraction. Involves body stability.
–> What does it depend on? The sensory system

Question 28

Outline the “performance-related” component of fitness, COORDINATION:

Answer 28

Coordination: ability to coordinate muscle contraction. Achieving proprioception using eyesight.

Question 29

Outline the “performance-related” component of fitness, POWER:

Answer 29

Power: rate of doing work, combining speed and strength.

Question 30

Outline the “performance-related” component of fitness, SPEED:

Answer 30

Speed: change of distance with respect of time

Question 31

Outline the “performance-related” component of fitness, REACTION TIME:

Answer 31

Reaction time: time from the production of stimuli, until movement is initiated

Question 32

Outline and evaluate the fitness test for AGILITY:

Answer 32

Illinois agility test:
–> WHAT IS IT? To test running agility using various turns and movements.
–> FIELD or LAB? field
–> Accuracy: medium
–> Reliability: medium
–> Validity: medium

Question 33

Outline and evaluate the fitness test for BALANCE:

Answer 33

Stork stand:
–> WHAT IS IT? To test body balance, how much someone lasts in the required position
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: low (bcs there are many factors that affect body stability)

Question 34

Outline and evaluate the fitness test for SPEED:

Answer 34

30-meter sprint (stopwatch):
–> WHAT IS IT? Running at maximum speed over 30 meters, with the time recorded
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low (Response time (300m/s), fingers are inaccurate)
–> Validity: medium

30-meter sprint (shotgun + laser):
–> FIELD or LAB? field/lab
–> Accuracy: high
–> Reliability: medium
–> Validity: high

Question 35

Outline and evaluate the fitness test for POWER:

Answer 35

Vertical jump:
–> WHAT IS IT? Measure explosive leg power, find strength in vertical distance.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: medium

Standing board jump:
–> WHAT IS IT? Measure explosive leg power, find strength in horizontal distance.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: medium

Sensor (laser)
–> FIELD or LAB? lab
–> Accuracy: high
–> Reliability: high
–> Validity: high

Question 36

Outline and evaluate the fitness test for COORDINATION:

Answer 36

Handball toss:
–> WHAT IS IT? Catches against a wall (2m away) for 30 seconds.
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: good
–> Validity: high

Question 37

Outline and evaluate the fitness test for REACTION TIME:

Answer 37

Drop test:
–> FIELD or LAB? field
–> Accuracy: low
–> Reliability: low
–> Validity: low

Computer simulation:
–> FIELD or LAB? lab
–> Accuracy: high
–> Reliability: medium
–> Validity: medium

Question 38

Give examples of sports for each fitness test

Answer 38

Bleep test + Cooper’s 12-minute run: hockey and football
Harvard step test: Hiking
Lab test: Marathon runners

Sit and reach: Yoga

Maximum sit-ups: gymnastics
Maximum push-ups: rock climbing
Flexed arm hang: rowing

Illinois agility test: (perceptual motor skills –> team sports) football, rugby, and hockey

Hand grip dynamometer: weightlifting

30-metre sprint: 100m, 200m, 400m races, track, long jump

Body mass index: gymnast
Anthropometry: marathon runners
Underwater weighing: sumo wrestlers

Stork stand: yoga, gymnastics, skating, dancing (ballet)

Handball toss: football and dancing

Drop test + computer simulation: Car race (FORMULA 1), or racket sports like: tennis, ping-pong and badminton.

Vertical jump: high jump, basketball, volleyball
Standing broad jump: long jump, gymnastics

Question 39

Describe the ESSENTIAL ELEMENTS of a general training program. [6]

Answer 39

1. Warm-up and stretching activities: get blood distributed into muscles (vasoconstriction) through pulse raiser and stretches
2. Endurance training: aerobic activity –> warm up muscles
3. Flexibility training
4. Resistance training: weight enduring by muscles
5. Cool down and stretching activities: gradually bring HR down and prevent injury
6. Incorporation of recreational activities and sports into the schedule: psychological motivation to get the athlete to come back as they get a sensation of pleasure and happiness.

Question 40

Name the KEY PRINCIPLES of training program design.

Answer 40

• PROGRESSION
• OVERLOAD
• SPECIFICITY
• REVERSIBILITY
• VARIETY
• PERIODIZATION

Question 41

Discuss one of the KEY PRINCIPLES –> “Progression”. What is it, and why is it useful?

Answer 41

What is it? Gradually increase the amount of exercise.

Why is it useful?
- Avoid fatigue and injuries
- Increases motivation

Question 42

Discuss one of the KEY PRINCIPLES –> “Overload”. What is it, which are the types and why is it useful?

Answer 42

What is it? Sports activities that are harder, more intense and longer than the ones that individuals
usually practice.

Which are the types?
1. Frequency: amount of times per week
2. Intensity: how hard it is
3. Duration: time you train for

Why is it useful?
Improves…
- muscle strength and number of fibers
- aerobic and anaerobic energy systems
- increases blood volume, SV, CO, and (a-v)O2 difference
- increases mitochondrial and myoglobin density
- increases VO2MAX

Reduces…
- heart rate

Question 43

Discuss one of the KEY PRINCIPLES –> “Specificity”. What is it, and why is it useful?

Answer 43

What is it? Practice certain skills related to the sport.

Why is it useful? For the activity to be improved.

Question 44

Discuss one of the KEY PRINCIPLES –> “Reversibility”. What does it mean, and how do we reduce it?

Answer 44

What does it mean? All the effects of training revert to their normal untrained state if training ceases.

How do we reduce it? Longer training period’s effects on body, take longer to regress after training stops.

Question 45

Discuss one of the KEY PRINCIPLES –> “Variety”. What does it mean, and why is it useful?

Answer 45

What does it mean? Training loads and skill demand should be varied with time.

Why is it useful?
Prevent…
- Fatigue: extreme tiredness
- Depletion of energy reserve: if there is no variety, muscle fibers don’t get to restore energy if you do too much of something
- Soreness and stress in the muscle
- Risk for injury

Increase…
- Motivation, making it less boring and monotonous.

Question 46

Discuss one of the KEY PRINCIPLES –> “Periodization”. What is it and how is it divided?

Answer 46

What is it? When training is performed in cycles. The athlete develops a capacity through stages.

How is it divided? Intro three stages…
1. Preparation (pre-season): getting body ready for high competition level –> strength and cardio

2. Competition (season): practice and regulation as they are in competition season.
3. Transition (post-season): maintain to avoid reversibility

Inside each of those are divided into cycles:
a. Macrocycle: 4–6 weeks
b. Mesocycle: 2 weeks
c. Microcycle: < 1 week