SHES Topic 6: Measurement and evaluation of human performance

Health Related Fitness

BCFMS (Body Composition, Cardiorespiratory Fitness, Flexibility, Muscular Endurance, Strength)

Skill Related Fitness

ABCPRS (Agility, Balance, Coordination, Power, Reaction Time, Speed)

Body Composition

Body composition is the proportion of fat, muscle, bone, and other tissues in the body, or in other words is an individual’s total body mass that is made up of fat and fat-free mass

Cardiorespiratory Fitness

The ability to take in, deliver, and use 02 for use by the aerobic energy system

Flexibility

The ability to move through the full range of movement around a joint

Flexibility is underpinned by a range of condition:

○The capacity of the muscles and tendons to stretch

○Ligament condition

○Joint mechanics

Muscular Endurance

The ability of a muscle or muscle group to maintain force or power/  muscle group’s ability to perform sustained work (eg: marathon)

●The underpinning physiology is a complex interaction of a number of factors and their relative importance depends on the relative intensity of muscular contractions

Strength

The ability of a muscle (group) to exert large amounts of force or to exert force to overcome a resistance. (eg: weights)

Distinguish between health related fitness and performance (skill) related fitness

Health related fitness consists of components of fitness that have a relationship to good health and is vital to ensure that an individual meets the physical and physiological demands of an activity without excessive fatigue. (Eg: body composition, cardiorespiratory fitness, flexibility, muscular endurance, strength)

Whereas, skill related fitness consists of components of fitness that are related to successful sport and motor skills performance. (Eg: agility,

Agility

the ability to change rapid direction or speed

Power

the ability to exert maximum muscular power instantly in an explosive movement

• Combination of speed and strength

Balance

The stability of the body

• To maintain balance the center of gravity needs to be maintained above the supporting base of the body and this is achieved through coordinated contraction and relaxation of postural muscles in response to positional changes

Reaction Time

The duration between the presentation of a stimulus and the associated response.

Speed

The ability to change the distance with respect to time when movement occurs

Coordination

the ability to use the body parts and senses together to produce smooth efficient movements

Essential elements of a general training programme

1.Warm up -and stretching activities

2.Cardio-respiratory endurance training

3.Cool down and stretching activities

4.Flexibility exercises

5.Resistance training

6.Recreational activities

Warm up and stretching activities

usually consists of light continuous activity which builds in intensity/aerobic activity to help warm up the body/loads the blood with oxygen.

• Stretching increases flexibility, reduces risk of injury

Endurance Training

Where a person works for long periods of time to exercise their heart, lungs and large muscle groups

Cool Down

Done at the end of a exercise session to enable the body to gradually come back to a resting state - bring oxygen to muscles, remove lactic acid, prevent blood pooling (cause dizziness), limit DOMS

Flexibility Training

Stretching of the body to help improve the range of movement (can be dynamic, static, or PNF)

Resistance Training

Loading the muscles while doing exercise to help promote the maintenance and growth of muscle tissue

Incorporation of recreational activities

could be walking running frisbee, golf, soccer to help with motivation of individuals

Key Principles of Training Programme Design

SPORV (Specificity, Progression, Overload, Reversibility, Variation)

Specificity

training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses

Progression

start slowly and gradually increase the amount of exercise and keep overloading

Overload

fitness can only be improved by training more than you normally do. You must work hard

Reversibility

any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness

Variation

providing different activities and drills while still addressing the aims of the training program. Helps decrease boredom

FITT Principle

Frequency, Intensity, Time, Type