Unit 6.3: Components of Fitness Flashcards
(48 cards)
1
Q
What is health-related fitness?
A
- Components required to meet demands of everyday life/activites without causing injury
- Activities can look irrelevant but are important for health and well-being
- E.g. getting out of chair, walking, … (for elder people)
2
Q
What is performance-related fitness?
A
- Components required to execute desired skills with success during sport/physical activity
- Essential for training programme design, because being fit for performance in sport does not necessarily mean being fit for a very different sport
- Some components could become health-related for certain groups (elderly/hypokinetic disease)
- Both health and skill are required in all activities, but relative importance of each may differ
3
Q
What are the major components of health-related fitness?
A
Flexibility, Strength, Muscular Endurance/Fatigue Resistance, Cardio-Respiratory Fitness (Aerobic Capacity), Body Composition
4
Q
Explain Flexibility as a component of health-related fitness
A
- Ability to move through full range of motion around joint
- Determined y elasticity of ligaments/tendons, strength and opposition of surrounding muscles (including antagonists) and the shape of articulating bones
- All sports require flexibility since development of flexibility can lead to both an increase in speed/power of muscle contraction, and reduce injury risk
- Measured by: sit and reach, arm and shoulder reach, range of motion norms-goniometer
5
Q
Explain strength as a component of health-related fitness
A
- Ability to generate force by a muscle/group of muscles
- Maximum force that can be developed by muscle(s) in a single maximal contraction
- Depends on muscular and neural systems -> underpinned to muscle mass available (volume and muscle fiber type), ability to activate muscle, and coordination of muscles
- Measured by: Hand-held dynamometer, Grip strength dynamometer, Bench/shoulder press, leg press/knee extension (1RM, 5-10RM)
6
Q
Explain Muscular Endurance/Fatigue Resistance as a component of health-related fitness
A
- Ability of muscle/muscle group to maintain force/power
- Capacity of muscles to repeat movements over period of time without undue fatigue
- Controlled by body’s tolerance of increasing levels of lactic acid which activity creates, although nervous system also plays important role
- Is of high importance in: arms in 200m swim, legs in marathon
- Measured by: push up test, curl up test
7
Q
Explain Cardio-Respiratory Fitness (Aerobic capacity) as a component of health-related fitness
A
- Capacity to take in, transport and use oxygen to sustain moevement/effort over period of time
- Commonly characterized by individual’s maximal oxygen uptake -> maximal rate that oxygen can be used during maximal exercise
- Limited by limits of cardiovascular/ventilatory ayatems to take O2 from atmosphere, deliver to tissues and use it
- Component of fitness that underpins all aerobic activities as well as many other sporting situations (Long Distance Running, Cycling, Swimming)
8
Q
Why is Cardio-Respiratory fitness important for health and sport?
A
- Low levels -> associated with many disease states and shorter lifespan
- Impaired system -> Only low intensities of physical activity tolerated before anaerobic kicks in and they are less sustainable
- High levels -> enable much higher duration duration and intensity of physical fitness
9
Q
How can cardio-respiratory fitness be measured?
A
- In field: Cooper’s test, Rockport 1 mile fitness walking test
- In Laboratory: Open circuit spirometry, Indirect calorimetry, Treadmill test
10
Q
What is open circuit spirometry?
A
- Lab test to measure cardio-respiratory fitness
- Subject breathes through valve with nose occluded, while pulmonary ventilation and expired fractions of CO2 and CO2 are measured
11
Q
Explain body composition as a component of health-related fitness
A
- Proportion of individual’s total body mass that is made up of fat and fat-free mass
12
Q
What is body fat mass and free fat mass/lean body mass?
A
- body fat mass: Mass of stored lipids in body (subcutaneous, visceral & intramuscular)
- Free fat mass/lean body mass: What makes up rest of total body mass, includes combined weight of internal organs, bones, muscles, water, ligaments and tendon
13
Q
How is body composition measured:
A
- Hydrostatic weighing
- Anthropometric measurements
- Skinfold/girth measurements
- BMI
Bioelectric Impedance Analysis
14
Q
What are the components of Performance-Related Fitness?
A
- Agility, Balance, Coordination, Power, Reaction Time, Speed
15
Q
Explain Agility as a component of performance related fitness
A
- Ability yo move and change direction/position of body quickly and effectively while under control
- Complex component that includes factors such as strength, power, speed, flexibility, balance, peripheral vision, anticipation and experience
- Measured by: Illinois Agility Test, 3-Cone Drill
16
Q
Explain Balance as a component of performance related fitness
A
. Maintenance of centre of mass over base of support
- Can be done while body is static or dynamic
- Achieved through coordinated contraction/relaxation of postural muscles in response to postural changes
- measured by: Stork stand
17
Q
Explain coordination as a component of performance related fitness
A
- Ability to move 2+ body parts under control, smoothly and efficiently
- Interaction of motor and nervous systems, ability to perform motor tasks accurately and efficiently
- Measured by: hard ball toss test
18
Q
Explain Power as a component of performance related fitness
A
- Rate of doing work, combination of force and velocity or strength and speed
- Extremely important in sport performance, but importance depends on activity done
- Measured by: vertical jump, standing broad jump
18
Q
Explain Reaction time as a component of performance related fitness
A
- Time taken to initiate response to given stimulus
- Depends on integration of neuromuscular systems, can be improved by training
- Stimulus may be visual, aural or verbal guidance
- Measured by: Ruler drop test, Computer simulations
19
Q
What are examples of visual, aural and verbal stimulus?
A
- Visual: in response to a serve in tennis
- Aural: in response to a gun in athletics
- Verbal (guidance): Player/coaches guiding from sideline
20
Q
Explain speed as a component of performance related fitness
A
- Change of distance with respect to time when movement occurs
- Could refer to whole-body speed or speed of particular joint/muscle group (e.g. throwing javelin)
- Determined by interactions of biomechanics and physiology
- Measured by: 40m sprint
21
Q
What can health assessment show us?
A
- Primarily used to evaluate health and identify weaknesses relative to healthy “norms”
- Can assist with diagnosis, assessment of severity and prognosis
- Testing can monitor progress with interventions, assist with education of participants/patients, and design individual training programs
22
Q
What can performance assessment show us?
A
- Same as health plus some others:
- Provide feedback to athletes
- Predict performance potential
- Establish goals for athlets to work towards
23
Q
What does IB expect from evaluating fitness tests?
A
- identity test done in field/lab
- Provide strengths/limitations
- Consider validity/reliability of test
- Direct/indirect measure
- Generalization across popualtion
24
Explain the Multistage Fitness Test/Bleep test (leger Test)
- 20m shuttles at progressively increasing speeds until exhaustion
- First level at low intensity, frequency of sounds increases every minute to next level -> increase in running speed
- Performance in test: level completed/nº of completed shuttles in that level before exhaustion
- Score compared against reference table for estimate of VO2 max (higher score -> higher VO2 Max)
25
What are advantages of the Multistage Fitness Test?
- limited experience/equipment needed
- Maximal test (not sub-maximal prediciton)
- Easy to score
- Large nº of people tested at once in short time
- Valid/reliable for predicting VO2 Max
26
What are limitations of the Multistage Fitness Test?
- prediction based on performance (not direct measurement)
- Maximal test (safety/ethical considerations)
- Requires motivation of athletes
- Environmental factors influence performance (not a lab test)
- Score known by participants -> previous scores/target scores may impact performance
- Administrators need to ensure no cheating occurs -> strict protocol followed
- Not specific to long-distance runners, due to regular turning required it is more specific to game-based athletes
27
What is the reliability and validity of the Multistage Fitness Test?
- Reliable with healthy adults in sports teams
- Test carefully standarized and reasonably accurate for VO2Max estimation
- Sensitive to training improvements
- For other populations -> alternative data required
- Not approporate for people with pre-existing medical conditions
28
Explain the Cooper's 12 minute Run Test
- Participants run/walk as far as they can in 12 minutes
- Total distance is entered into equation to estimate VO2 Max
29
What are advantages of Cooper's 12 Minute Run Test?
- Limited experience/equipment needed
- Maximal test (not sub-maximal prediction) with continuous exercise
- Easy to score
- Large numbers can be treated at once in short time
30
What are limitations of Cooper's 12 minute run rest?
- Prediction based on performance (not direct measurement)
- Maximal test (safety/ethical considerations)
- Requires motivation of athletes
- Environmental factors influence performance (not a lab test)
- Protocol not progressive in nature so pacing is key factor
31
What is the Reliability & Validity of the Cooper's 12 minute Run Test?
- Similar to MSFT (bleep), Cooper's widely used in non-clinical populations and same limitations apply
- Since protocol is continuous and self-paced , participants more comfortable with test and may perform better than MSFT
32
Explain Harvard Step Test
- Participants required to step on and off a step (45cm high) at a rate of 30 steps each minute for 5 minutes taking total of 150 steps
- Participant's HR measured at 1st, 2nd and 3rd minutes of recovery following completion of test
- Equation uses total of these 3HR to estimate VO2Max, based on association of a lower HR (and faster recovery) at a fixed intensity and higher VO2Max
33
What are advantages of Harvard Step Test?
- Limited experience/equipment needed. Easy to score/administer
- Many subjects at once
- Sub-maximal test with conynuous exercise
- Based on physiological findings and not performance (pacing/motivation will not affect results)
34
What are limitations of Harvard step test?
- Prediction basd on HR values
- Equipment is specific -> bench of specific height, metronome set to beat
- Does not account for individual variation in HR (not training-related)
- HR needs to be measured accurately, small differences will impact result
- Specific to leg muscle and action not specific to a sport.
- Set bench height favours taller particpants
35
What is the reliability and Validity of the Harvard Step Test?
- Less accurate because different equations used for different populations
- Test more suitable for health-related fitness than sport-related fitness
36
Outline the Sit and Reach Test
- Test for flexibility
- before start, ruler placed properly to measure distance that participant can move with respect to their feet
- Remove shoes, place feet flat against box and knees straight
- Furthest point fingertips reach 2 seconds -> score
37
What are limitations of the sit and reach test?
Variations in arm, leg, and trunk length
38
What is the reliability and validity of the sit and reach test?
- Reliability: Dependent on amount of warm up/stretching allowed
- Validity: Valid for lower back and hamstring flexibility
39
Outline a test that can be done for muscular endurance
- 30 second sit ups/push up tests (not plank)
- Reliability: Simple methodology -> yielding high reliability
- Validity: Valid for targeted muscle groups
- Limitations: Practise, technique and motivation levels
40
Outline a test that can be done for Muscular Strength
- 1RM test, Hand-Grip Dynamometer
- Reliability: Both easy method to follow with little room for error -> very reliable
- Validity: HG studies suggest relationship betwen forearm strength and body strength is proportional. 1RM is very valid
- Limitations: HG validity debate, 1RM dependent on knowledge of current strength and coul take many attempts/fatigue if 1RM is not known
41
Outline a test that can be done for agility
- Illinois agility test: Illinois Agility Test: Sprint through a T-shaped course (10x5m), weave around cones, complete it fast without knocking any over
- Reliability: Once corectly set up, easy to follow -> high repeatability
- Validity: Highly valid to measure change of direction quickly
- Limitations: can take some practice to understand where to run next therfore time consuming
42
Outline a test that can be done for balance
- Standing stork balance test (place foot on inner thigh of other leg, hands on hips and close eyes. Time how long before loss of balance)
- Reliability: very simple protocol -> reliable test
- Validity: Great for static balance, indicator of dynamic balance
- Limitations: How accurately does it really measure dynamic balance? Amount of warmup conducted.
43
Outline a test for coordination
- Wall-toss test (hand-eye)
- Reliability: very reliable, easy to set up
- Validity: Valid for hand-eye coordination
- limitations: Throwing and catching abality, Type of wall/ball
44
Outline a test for power
- Standing broad/vertical jump
- Reliability: very easy methodology -> reliable tests
- Validity: Power in leg muscles
- Limitations: Amount of warmup allowed, Technique-efficient jumpers will score highly
45
Outline a test for reaction-time
- Ruler-drop test
- Reliability: very simple methodology -> reliable
- Validity: Recognised as appropriate method , however far more valid tests, particularly as technology has enhanced
- Limitations: How relevant it is to sports, practice can enhance scores without necessarily representing real improvement
46
Outline a test for speed
- 30m sprint test (5m run up to accelerate so total length of track is 35m. Only measure 30m after acceleration)
- Reliability: Very easy, however can forget about initial 5m acceleration
- Validity: Studies suggest high validity
- Limitations: Acceleration removal often overlooked, Should be carried out on same surface with same footwear
47
