KEY SKILLS Healthrelated fitness components including aerobic capacity anaerobic capacity muscular strength and endurance flexibility body composition Skillrelated fitness components including muscular power speed agility coordination balance and reaction ID: 778786
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Slide1
Components of Fitness
Slide2KEY KNOWLEDGE
KEY SKILLS
Health-related fitness components including aerobic capacity, anaerobic capacity, muscular strength and endurance, flexibility, body composition Skill-related fitness components including muscular power, speed, agility, coordination, balance and reaction time Factors that affect each component.Using relevant technology, conduct an activity analysis to collect and interpret primary data, and so ascertain the important fitness components and energy systems used in sports and physical activities.
© Cengage Learning Australia 2011
Slide3Fitness components
Are Important in determining the
energy systems which need to be trained, fitness tests to be conducted, selection of the team, identification of potential champions & skills to be trained. These are integral concepts as a team sport may only have 2 x three hour training sessions per week.
Slide4© Cengage Learning Australia 2011
Slide5Comparing different sports in terms of their fitness requirements…
Copy and complete the following table:
SportComponent(s) of fitness requiredJustification (think about the skills/movements/intensity/duration of the sport)Dominant Energy SystemHammer throwHockey GolfGymnasticsEquestrian400m runSurfingBeach volleyballTour de FranceAFLTennis
Slide6Health related components
Slide7Factors
affecting aerobic
capacityVO2 max – The higher this is, the more oxygen can be taken up, transported and utilised per kg of body weight and the greater the ability to supply ATP aerobically.Lactate inflection point (LIP) – The later this occurs during activity (increased via aerobic training), the less likelihood hydrogen ions (H+) will accumulate and affect aerobic energy production. Gender – Males have greater aerobic power than females because, amongst other factors, they have larger hearts, lungs and blood volumes. Age – VO2 max peaks around 25–28 years of age and then declines by 1% per yearHeredity – aerobic power/ VO2 max has a heredity estimate of 90–95%Training – Athletes who are able to increase their stroke volume (SV), cardiac output (Q), blood volume, capillary density, lactate inflection point (LIP), arterio-venous oxygen difference (a-vO2 diff), and slow-twitch muscle fibre characteristics will greatly improve their aerobic capacity.Aerobic capacity= The ability of the cardiovascular and respiratory systems to take up and supply oxygen to the muscles to sustain exercise© Cengage Learning Australia 2011
Slide8Fitness Tests: Aerobic Capacity
Lab-based Test
VO2 max test – on a treadmill, cycle ergometer, rower – measures the maximum volume of oxygen than can be taken in, delivered and used by the muscles per minute.What is the difference between absolute and relative VO2 max scores?Absolute VO2 max does not consider a person’s weight (l/min). Relative VO2 max does (ml/kg/min).Both Bob and Frank have an absolute VO2 max of 3.8 L/min. Are they the same fitness level? NO!Bob weighs 105kg – he’s a big guy. Frank weighs 60kg – he’s a little guy. If we put their weight into the equation – then we find out that Bob has a relative VO2max of 36.1ml/kg/min and Frank has a relative VO2max of 53.3 ml/kg/min.Frank is way healthier than Bob. He’s a little guy with a big aerobic capacity. Bob is a big guy with a little aerobic capacity.
Slide9Field-based Tests
20m shuttle run (beep test)
1.6km run testYo-Yo intermittent recovery test (more specific for intermittent team sports than beep)Cooper’s 12 minute runWhat is the differences between maximal and submaximal tests?What is the differences between direct and indirect testing?What is the difference between lab and field-based tests?What are the advantages and disadvantages of lab and field-based tests?N.B. YOU MUST LEARN THE PROCEDURE FOR 2 DIFFERENT FITNESS TESTS FOR EACH FITNESS COMPONENT
Slide10Training Methods: Aerobic Capacity
1. Interval
training has periods of work followed by periods of rest, depending on the main energy system involved to make training specific:Long IntervalPrimarily trains = Aerobic energy system Work : rest = 1 : 1Intensity = 75-85% HR maxDuration = 1 4 minutesRecommended rest = 1 4 minutes (same as work period) – doesn’t have to be passive restCommonly used for = team sports with high aerobic base; 800m 3,000 m track events; 100 m 800 m swimming events2. Continuous training involves running, cycling, swimming, etc., non-stop for a period of time is associated with improved cardiovascular functions (health benefit) must be completed within the 'aerobic training zone' = 70–85% max HR needs to be maintained for a minimum of 20 minutes (duration).
Slide113. Fartlek
originated
in Sweden and means 'speed play' combines continuous work (running, cycling, swimming) with bursts of speed and lower intensity activities calls upon both anaerobic and aerobic energy systems trains both aerobic and anaerobic fitness components hills represent ideal terrain for Fartlek because they lend themselves to random changes in performance intensities and 'coasting/ floating' recoveries during downhill sections.
Slide12Factors
affecting anaerobic capacity
Age – Anaerobic power tends to peak around 30 years of age and then decline by 1% per year. It declines because the body decreases in cross sectional area of muscle fibres, resulting in decreases in fuel stores (ATP & PC & glycogen) and anaerobic enzymes.Gender – Males have greater muscle mass than females and so will also have greater stores of ‘anaerobic fuels’ (ATP & PC) and glycolytic enzymes that can break down glycogen quickly without oxygen.Lactic acid and metabolite tolerance – anaerobic training calling upon the anaerobic glycolysis system will greatly improve the muscle’s abilities to tolerate build up of H+, ADP and Pi.Fibre type – Fast-twitch fibres can generate anaerobic power quicker than slow-twitch fibres because they have greater anaerobic stores of fuels.Fibre recruitment – Anaerobic power relies upon fast-twitch fibres being activated quickly and hence many ‘intense’ impulses are sent to relevant muscle groups requiring quick activation.Anaerobic capacity = The ability of the body to produce energy without using oxygen and hence the efficiency/‘power’ of the two anaerobic energy systems ~ ATP–PC & anaerobic glycolysis systems.© Cengage Learning Australia 2011
Slide13Fitness Tests – Anaerobic Capacity
Anaerobic Capacity tests can be used for two purposes:
Where there is a recovery period involved between repetitions, (such as in the phosphate recovery test) the test measures the ATP-PC system’s ability to replenish its high energy PC in order to dominate the next repetition.In the absences of a recovery period, such as in the 300m shuttle run, the test measures the ability of the two anaerobic systems to supply high-intensity energy over a relatively short duration.1. Phosphate Recovery testThis test challenges the body’s ability to resynthesise PC in between each repetition in the test. This test demonstrates the performance decrement over 8 x 7s sprints on 30s.2. 300m shuttle run testThis test measures the ability of the two anaerobic systems to supply high-intensity energy over a short period of time.3. Running-based anaerobic sprint test (RAST)Requires the calculation of power decline over 6 x 35m sprints, with 10s rest in between each one.
Slide14
Short IntervalPrimarily trains = ATP–PC & Anaerobic Glycolysis systems Work : rest = 1 : 4 or 1 : 5Intensity = maximalDuration = 5 – 15 secondsRecommended rest = 15/20 seconds 1 minuteCommonly used for = team sports involving repeated short sprints; 100 m track event; 25 m swimming eventsThe longer the rest period, the greater the amount of PC restoration that occurs, and the more training is likely be of the ATP–PC system. Intermediate/Medium IntervalPrimarily trains = anaerobic system, but also some aerobic energy system benefitWork : rest = 1 : 2 or 1 : 3Intensity = 85+ % HR maxDuration = 15 seconds 1 minuteRecommended rest = 45 seconds 2/3 minutesCommonly used for = team sports which have frequent burst of anaerobic efforts lasting 5–10 seconds; 200m 1,500 m track events; 25 m 100 m swimming events Training Methods: Anaerobic Capacity
Slide153. Fartlek
originated in Sweden and means 'speed play'
combines continuous work (running, cycling, swimming) with bursts of speed and lower intensity activities calls upon both anaerobic and aerobic energy systems trains both aerobic and anaerobic fitness components hills represent ideal terrain for Fartlek because they lend themselves to random changes in performance intensities and 'coasting/ floating' recoveries during downhill sections.
Slide16Factors
affecting muscle strength
Age – muscular strength will tend to peak between 25–30 years of age and then decline by 1% a year.Gender – males have greater muscle mass than females so in absolute terms will be ‘stronger’ by about 30%. The same male and female muscle types are able to produce the same strength.Speed of contraction – greatest strength can be generated with isometric contractions. As speed of contraction increases for isotonic and isokinetic contractions, the strength produced decreases.Fibre type – fast-twitch fibres can generate more strength than slow-twitch fibres because they have greater diameters and contractile proteins (the part of fibres responsible for generating tension).http://www.coachr.org/fiber.htmFibre arrangement/shape – multipennate muscles will be stronger than bi-pennate or unipennate muscles due to greater attachment points. Quadriceps (multipennate) are approximately three times stronger than hamstrings (unipennate and fusiform) – see pictureFibre 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.Muscular strength = The force or tension a muscle (group) can exert against a resistance in one maximal contraction. The maximum amount of force produced in one contraction is also known as 1RM (one repetition maximum). The contraction is often applied over a couple of seconds.© Cengage Learning Australia 2011
Slide17Muscle Fibres
There are three different types of muscle fibres:
Slow twitch (Type I)Fast twitch (Type IIa)Fast twitch (Type IIb)Are Olympic 100m champions born or made?Everyone is born with a certain percentage of fast and slow twitch muscle fibres. What is your percentage?Type I and Type IIb cannot be altered. Through training, their capabilities increase (through training adaptations)Type IIb; however, can take on characteristics of type I (through aerobic) or type IIb (through anaerobic) training.
Slide18Fibre Type analysis
Read article (up to ‘Recruitment of muscle fibres’) and highlight in different colours the characteristics of the three types of muscles fibres.
Using sporting examples, explain how the structure of the three types of muscle fibres are designed for their functioni.e. don’t just state the differences in their characteristics, but explain why their characteristics enable them to perform their function. Identify what energy systems/types of events each fibre type is designed for.
Slide19Fusiform:
designed for speed of contraction
Pennate: designed for force production- Multipennate = the most forceful - maximal cross-sectional area and large sites for attachment
Slide20Fitness Tests – Muscular Strength
Hand grip dynamometer
1RM bench press and leg press (or 10RM)7-level abdominal strength test
Slide21Resistance/weight training
Benefits:
Increases strengthPromotes weight loss and balanceHelps prevent osteoporosisImproves psychological well-beingImproves dynamic stabilityForms the foundation for the development of speed, power and agility© Cengage Learning Australia 2011Training Methods: Muscular Strength
Slide22Resistance/weight
training guidelines for beginners and intermediate performers
Resistance/weight training guidelines for advanced performers© Cengage Learning Australia 2011
Slide23Resistance training – extra
information
muscle fibres are recruited according to intensity levels slow-twitch fibres are recruited at low intensities, fast-twitch fibres are recruited as intensity increases to maximal levels strength, power and hypertrophy training are all anaerobic and focus on fast-twitch fibres power is developed by working with 'light' resistances at 30–50% RM to enable the actions to be explosive and performed rapidly strength is developed by working with 'heavy' resistances at 70–80% RM to enable the actions to be performed at slow-moderate contraction speed LME is developed by working with 'moderate' resistances at approx 50% RM to enable the actions to be performed quickly with high repetitions.© Cengage Learning Australia 2011
Slide242. Circuit Training
performers rotate through different activity stations (usually 8–12)
trade off between training multiple fitness components and larger single component gains obtained via more targeted/specific training unless LME is being trained the circuit should be designed so the same muscle group is not used at consecutive stations popular for people wanting 'variety' and looking to gain overall 'fitness' benefits and health-related improvements easy to accommodate large groups of people/teams at the same time minimal equipment is required as many stations rely on body weight to provide resistance other methods can be incorporated within circuits (e.g. Weights, plyometrics, speed, etc., but not continuous training).
Slide25Types of circuits
Fixed-time
This is the most common type of circuitPerformers complete as many repetitions of an exercise at each station in an allocated time (30 – 60 seconds)Short rest periods follow work at each station whilst performers move from one station to the next = 'transition (10-20 seconds)If designed properly no-one should be waiting to complete exercises at and stations need to be added for larger groups/teamsFixed-loadEvery performer completes a pre-determined number of repetitions at each station (6 clap push-ups, 4 x 10m shuttle sprints; 15 tuck jumps)Individual strengths and weaknesses are not taken into account – some people might find the activities easy and others might struggle (this would slow the circuit down)Individual loadThis is individualised by first determining the maximum number of repetitions that can be performed in 60 seconds at each station and then performing 50 or 75% of these reps during the actual circuitBecause everyone doing the circuit is completing different reps, some 'wait time' might be experienced in between stations© Cengage Learning Australia 2011Fitness Tests – Muscular StrengthFitness Tests – Muscular Strength
Slide263. Core strength training
Improving core strength will:
improve running efficiency decrease risk of lower back injuries improve transfer of power between lower and upper body parts improve balance and stability whilst performing skills improve acceleration/deceleration.So what is it?It is best depicted as a muscular box bounded by the abdominals atthe front, the paraspinals and gluteals at the back, the diaphragm at the top and the pelvic floor and hip girdle musculature at the bottom.The most common type of core training involves Pilates and Swiss ball exercises.© Cengage Learning Australia 2011
Slide27Local
muscular
endurance = The ability of a muscle, or common group of muscles, to continue sustained contractions in the face of fatigue.Factors affecting local muscle enduranceTraining – aerobic training will increase blood/oxygen supply to muscle tissue and so increase aerobic ATP production and removal of metabolic by-products. Greater amounts of oxygen will also be extracted by working muscles and decrease amount of anaerobic ATP reliance.Lactic acid and metabolite tolerance – anaerobic training calling upon anaerobic glycolysis will greatly improve the muscle’s abilities to tolerate build up of H+, ADP and inorganic phosphates.Age – because LME is closely related to muscular strength, it will also tend to peak at 25–30 years of age and then decline by 1% per year.Muscle temperature – elevated temperatures will decrease LME because muscles will increasingly be performing anaerobically as less oxygen is directed to working muscles.© Cengage Learning Australia 2011
Slide28Fitness Tests: Muscular Endurance
Partial curl-ups
Timed sit-upsTimed push-upsPull-ups and modified pull-upsFlexed-arm hang testTraining Methods: Muscular EnduranceResistance TrainingCircuit Training
Slide29N.B. SKILL-RELATED COMPONENT
Muscular power
= The ability to exert a maximal contraction in one explosive effort.Factors affecting muscle powerAge – muscular power will tend to peak around 25 years of age and then decline by 1% per year. Gender – males have greater muscle mass than females so will also have greater muscular power.Speed of contraction – the lighter the load the faster the contraction and vice versa. So moderate speed and strength will generate maximal muscular power.Fibre type – fast-twitch fibres can generate muscular power quicker than slow-twitch fibres. http://www.coachr.org/fiber.htmFibre 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.Muscle length – muscles are able to apply greatest power when stretched just past their resisting length coinciding with maximum actin–myosin overlap and cross bridge formation. So movements involving eccentric contractions generate greatest muscular power (length-tension-angle relationship p. 183)© Cengage Learning Australia 2011
Slide30Fitness Tests: Muscular
Power
Vertical JumpStanding long jump testBasketball throwTraining Methods: Muscular PowerResistance TrainingCircuit TrainingPlyometrics Training
Slide313.
Plyometrics
training calls upon the stretch-shortening cycle of muscles a rapid eccentric contraction (stored elastic energy) produces a stretch reflex followed by a rapid concentric contraction improves speed, agility and power by improved neural pathways and more efficient fibre recruitment and firing rates. improves running efficiency by generating more 'bound' per foot contact and hence increasingly being used by endurance runners.© Cengage Learning Australia 2011
Slide32Flexibility
= The ability of a joint to move through its full range of motion.Factors affecting flexibilityJoint structure – the more stable a joint is via its capsule and connective tissue the stronger it is, but the less flexible it becomes. Flexibility must be expressed with reference to a joint or sequence of joints.Age – flexibility tends to be greatest at various body joints between the ages of 8–10.Gender – females tend to be more flexible than males because, amongst other reasons, they possess greater levels of oestrogen.Resistance – (muscle, bones, tendons and ligaments = connective tissues and fat). The greater the resistance provided by these structures, the lower the resultant flexibility.Somatotype – excessive fat (endomorphy) and muscle tissue (mesomorphy) will both contribute to reduced levels of flexibility.Temperature – warming-up will decrease joint viscosity and contribute to increased flexibility.Training – dynamic flexibility should be incorporated into all training sessions (warm up and warm down) to avoid reduction in joint flexibility and decreases in biomechanical movement efficiency.© Cengage Learning Australia 2011
Slide33Improved flexibility will:
Improve sporting performance through enhancing developments in speed, strength and power
Reduce likelihood of injury, especially in sports where a full range of motion is requiredImprove postureReduce the impact of DOMSRelease stress and tensionFitness Tests: FlexibilityModified sit and reach testShoulder and wrist elevation testTrunk and neck extensionAnkle extension testShoulder rotation testAnkle dorsiflexion test
Slide34Training Methods: Flexibility
1. Static stretching
When a stretch is held in a position for at least 10 seconds. More suitable during a warm-down, not a warm-up2. Dynamic stretchingMoving a joint through its range of motion with controlled momentum. Ideal as part of a warm-up and should mimic the movements performed in the game/sport.3. Ballistic stretchingThe same as dynamic stretching but with greater force. This can be potentially dangerous, higher risk of injury.4. PNF (Proprioceptive Neuromuscular Facilitation)A muscle is gently moved through its range of motion until the first sign of discomfort. It should then be held for 6 seconds before relaxing the muscle. It is then stretched again to discomfort (often a little further) for 6 seconds before being released.
Slide35Body
composition
= The ratio of fat-free mass to fat mass and essentially a person’s body ‘shape’ or somatotype.Factors affecting body compositionAge – after 40 years of age, people’s metabolism tends to slow down and in women hormonal imbalances can cause them to increase % body fat.Gender – average male body fat is approx 15%; average female body fat = 25%.Fibre type – people with a higher percentage of fast twitch fibres have lower % body fat.Genetics – body types tend to be 90% genetically inherited.Energy balance – people with a positive energy balance will have higher % body fat.
Slide36Fitness Tests
: Body Composition
Body Mass Index (BMI)BMI = weight / height2This measurement can be misleading as it doesn’t take into consideration the difference between lean body mass and fat mass and therefore may not be suitable for trained performers2. Waist CircumferenceHealy professional are now recognising that the pattern of fat distribution is an important health risk factor. It is a greater health risk to carry excess fat around your abdomen (apple shape) then around your hips (pear shape)3. Sum of skinfolds
Slide37Skill related components
Slide38Muscular
power
= The ability to exert a maximal contraction in one explosive effort.Factors affecting muscle powerAge – muscular power will tend to peak around 25 years of age and then decline by 1% per year. Gender – males have greater muscle mass than females so will also have greater muscular power.Speed of contraction – greatest power/force generated when both speed of contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power.Fibre type – fast-twitch fibres can generate muscular power quicker than slow-twitch fibres. http://www.coachr.org/fiber.htmFibre 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.Muscle length – muscles are able to apply greatest power when stretched just past their resisting length coinciding with maximum actin–myosin overlap and cross bridge formation. So movements involving eccentric contractions generate greatest muscular power (length-tension-angle relationship p. 183)© Cengage Learning Australia 2011
Slide39Speed
= The ability to move the whole body, or body parts, from one place to another in the shortest possible time. When speed remains maximal and constant, this is known as speed endurance, and must be linked with LME as speed is maintained despite accumulating metabolic by-productsFactors affecting speedFibre type – fast-twitch fibres can generate greater speeds than slow-twitch fibres.Fibre recruitment –speed relies upon fast-twitch fibres being activated quickly and hence many ‘intense’ impulses are sent to relevant muscle groups requiring explosive efforts.Fibre arrangement/shape – fusiform muscles with low attachment points contribute to speed more than pennate muscles which are stronger.Reaction time – faster reaction times contribute to quicker movements.Range of motion at joints – the greater the range of motion due to increased viscosity/temperatures and low restriction from fat, muscle bulk, scar tissue, the quicker movements can occur.Efficiency of movement – correct techniques ensuring maximum acceleration and summation of force contribute to greatest speed.Heredity – bone/lever length (longer bones are capable of generating greater speed than shorter ones) and ligament/tendon attachment sites (longer and less restrictive attachments) all contribute to greater speed development. It should be noted that fast-twitch: slow-twitch ratios are also inherited.
Slide40Fitness Tests
: Speed
35m sprint50m sprintTraining Methods: Speed1. Speed training short interval training combined with technique development will contribute to improved speed strength development and plyometrics will also contribute to improved speed running speed is a combination of stride frequency and stride length and speed will improve if one is maintained whilst the other is improved.Stride frequency will be improved as more contact is made with the ground and typical training drills to develop this involve downhill running, speed ladders and short hurdle work.Stride length is developed by improving leg strength to allow longer strides to be taken.
Slide41Agility
= the ability to change body position or direction quickly and accurately whilst maintaining balance.Factors affecting agilityCentre of gravity – athletes with a lower C.O.G tend to be more agile due to greater abilities to balance.Speed – males are faster than females and hence will have greater agility than females.Reaction time – faster reaction times contribute to quicker movements and greater agility.Range of motion at joints – the greater the range of motion due to increased viscosity/ temperatures and low restriction from fat, muscle bulk, scar tissue, the more agile performers will be.Fibre type – fast-twitch fibres can generate greater speeds and are called upon before slow-twitch fibres as part of preferential recruitment during agile activities.Flexibility – females have greater amounts of flexibility at various joints than males which accounts for smaller differences between the genders compared to other fitness components.
Slide42Fitness Tests:
Agility
1. Illinois Agility Test2. SEMO Agility Test
Slide43Coordination
= The ability to use the body’s senses to execute motor skills smoothly and accurately.Factors affecting coordinationSequencing of movements – the more parts or sequences to a movement, the higher the level of co-ordination requiredStage of learning – autonomous performers are more coordinated than associative or cognitive performers.Practice/learning – there is a direct relationship between amount of learning and coordination.Fitness Tests: Coordination1. Alternate-hand wall toss testAssesses hand-eye coordination2. Soft-drink can test
Slide44Balance
= The ability to maintain equilibrium whilst stationary (static) or moving (dynamic)Factors affecting balanceBase of support – the greater the base of support, the greater the equilibrium.Centre of gravity – by lowering one’s centre of gravity, balance is increased.Core stability – greater core stability leads to improved balance.Fitness Tests: BalanceStork balance stand testStanding balance test
Slide45Reaction
time
= The time between a signal being detected and the first movement/ response to this signal.Factors affecting reaction timeOptimal arousal and concentration – both these factors will contribute to quick and appropriate reactions.Number of responses – reaction time is quickest when there is only one possible response. If there are several possible responses, performers must decide which one they are going to use and reaction time is slowed.‘Noise’ – distractions add to reaction time and slow down responsesRuler-drop reaction testOnline reaction testshttp://www.exploratorium.edu/baseball/reactiontime.htmlFitness Tests: Reaction Time
Slide46Training
methods
should be chosen because of their specific ability to improve fitness components and energy systems.© Cengage Learning Australia 2011