VCE PE Unit 4 AOS 1 ***

Health-related fitness components (6)

Aerobic capacity

Anaerobic capacity

Muscular strength

Muscular endurance

Flexibility

Body composition

Factors affecting aerobic capacity

-Vo2 Max

-Lactate Inflection Point (LIP)

Factors affecting anaerobic capacity

-LA and H+ tolerance (must not be confused with LIP)

-Fibre type: fast-twitch

-Fibre Recruitment

Factors affecting muscular strength

-Speed of contraction

-Fibre type: fast-twitch

-Cross-sectional area of muscle

Factors affecting muscular endurance

-Blood flow

-Muscular stength

-LA and H+ tolerance

Factors affecting flexibility

-Joint structure

-Resistance

-Scar tissue/injury

-Temperature

Testing, training and sports for aerobic capacity

-Testing: Vo2 max test, beep test (20m shuttle run), coopers 12 minute run

-Training: continuous, fartlek, long interval

-Sports: cross country skiing, triathlon, marathon

Testing, training and sports for anaerobic capacity

-Testing: Phophate recovery test, 400m run

-Training: short/intermediate interval, plyometric training, circuit training

-Sports: Long/High jump, anything involving jumps or sprints

Testing, training and sports for muscular strength

-Testing: 1RM bench press/leg press

-Training: Circuit training, weight/resistance training

-Sports: weightlifting, football tackling

Testing, training and sports for muscular endurance

-Testing: times push ups/sit ups

-Training: circuit training, weight/resistance training

-Sports: Canoeing (arms), cycling (legs)

Testing, training and sports for flexibility

-Testing: sit and reach test, shoulder rotation

-Training: Static (stationary) and dynamic (moving) stretching

-Sports: Static stretching prior to event. Backstroke, hurdling, baseball (dynamic)

Concentric contraction

when the muscle shortens when force develops

eccentric contraction

when the muscle lengthens when force develops

Isometric contraction

when the muscle length remains constant when force develops

Isokinetic contraction

when muscle has maximal force through whole range of motion

Purpose for activity analysis

-Identify energy systems

-Identify movement patterns

-Identify work-to-rest ratios

-Identify targeted muscle groups

-Identify fitness components

-Skills analysis

Methods of data collection

-Direct observation

-Statistical recording (from direct observation)

-Digital recording

Purpose for fitness testing

-Identify athlete's strength and weaknesses to develop training program

-Monitor training program's efficiency

-Prevent overtraining

Fitness assessment protocols

Validity

Reliability

Accuracy

Informed concent

Training methods principles

(SIDOF)

-Specificity, intensity, duration, overload, frequency

(DDIMV)

-Detraining, Deminishing returns, Individuality, maintenance, variety

Specificity

must train specific:

-Energy systems

-Fitness components

-Muscle groups and patterns

-Skills

Intensity in a training program

Level of exertion being applied to the activity.

-%MHR (MHR= 220-age)

-%of Vo2 Max

-Rate of perceived exertion (RPE): 0-10

Aerobic training zone

-75-85%MHR

-55-70 %of Vo2 max

-3-6 RPE

LIP (max steady state) training zone

-85-90%MHR

-75-80 %of Vo2 max

-7 RPE

Anaerobic training zone

-85-95%MHR

-75-85% of Vo2 max

-8-9 RPE

Maximal effort training zone

-95+ %MHR

-100-200% of Vo2 max

-9-10 RPE

Duration in a training program

-length of a training program

-length of each training session

-length of a bout of exercise

Minimum training program duration gains

-Aerobic gains: 6-8 weeks

-Anaerobic gains: 8-10 weeks

-Strength gains: 6 weeks

Overload in a training program

-Should increase their weekly overload by 2-10%

Ways to apply progressive overload

Increase:

-Distance covered

-Intensity

-Resistance/weight

-Sets

-frequency of sessions

Decrease:

-Rest in between sessions

Detraining

Once training stops, the body slowly returns to its former untrained state. All gains are lost within 4-8 weeks of detraining commencement.

Maintenance

Maintenance of fitness can be achieved with reduction in training frequency, but not intensity. Can be 2 sessions per week.

Individuality

individualised training program that is desirable and suits individual requirements

Deminishing returns

Once an athlete approaches their maximum fitness, their gains will diminish compared to an untrained person who commences training

Variety

Mix up training sessions to avoid boredom and repetition

Steps to designing a training program

1. Activity analysis

2. Fitness testing

3. Select training methods

4. Determine length of training program

5. Develop training timetable

Cardiovascular adaptations due to aerobic training

-Increase in size of left ventricle

-Increase in Stroke Volume (SV)

-Decrease in resting HR and sub-max HR

-Increase in Cardiac Output (Q) at maximal intensities

-Increase capillarisation at the heart

-Increase blood flow to working muscles

-Increase in haemoglobin and plasma volume (haemoglobin=more O2 carrying capacity, plasma volume=more blood)

-Increase in A-Vo2 diff

Respiratory adaptations due to aerobic training

-Increase in Tidal Volume (TV)

-Decrease in rest and sub-man Respiratory Rate

-Increase in Ventilation at maximal intensities

-Increase in lung capacity

-Increase in Alveoli and Alveolar-capillary surface area

-Increase in ventilatory efficiency (less O2 required for diaphram and intercostals)

Increase in Vo2 max due to aerobic training affects

-Delayed LIP

-Increase in O2 consumption at working muscles

Muscular adaptations due to aerobic training

-Increase in capillarisation at muscles

-Increase in size and number of mitochondria (more sites available to produce ATP aerobically)

-Increase in myoglobin (increase in O2 delivery to mitochondria

-Increase in oxidative enzymes

-Increase in triglyceride stores

-Increase in glycogen stores

-Greater oxidation of fats

-Increase in A-Vo2 diff