Unit 4.1

Aerobic power defintion

Maximum rate of energy production from aerobic energy system

Factors affecting aerobic power

Muslce fibre type-More slow twitch

Sex

Age-Vo2 max peaks in early 20s

Aerobic power characteristics

Training methods-continous, fartlek, long-interval, HIIT, circuit training with W:R of 1:1, 2:1

Anaerobic capcity defintion

Total amount of enegry obtainable from the anaerobic enegry systems

-Combined capcity of atp-pc and anaeorbic glyoclys sistems

Factors affecting anaeorbic capcitty

Muscle fibre type-Fast twitch

Sex

Age-Peaks in 20’s

Lactate toleranceThe more metabolic by products that can be tolerated, the more high itnensity/lnger high intensity efforts can be made

Anaerobic capcity characterisitcs

Short itnerval, intermediate interval

Muscular strength

Peak force a muscle can develop

Factors affecting muscular strength

Cross-sectional area-Larger the muscle, greater the strength potential

Fibre tibe

Sex

Speed of muscle contraction-Slower a muscle contracts, more force it can create

Age

Warm up

Muscle firbe arrangement-Multipennate and pennate have more sarcomeresthan fusifrom

Joint angle around muscle

Muscular power

Ability of a muscle or group to exert a maximum amount of force in the shortest peirod of time

(Force x velocity)

Factors affecting muscular power

Age

sex

speed of contraction-Speed and force are around 35% of max (moderate speed and strength will generate max muscular power)

Fibre type

Fibre recuritmnet

Muscle length-Greatets pwoer when stretched just past their resisting length

Muscular power training methods

Resistance training-fast contraction speed and recovery

Plyometric training

Muscular endurance

ABility of a muscle or group to sustain repeated contractions against a resistance for an extended period of time

Factors affecting muscular endurance

Latcate tolerance

sex

Muscle fibre type

Muscular endruance characteristcs

Anaerobic glycolysis system (aerobic after 60-90 secs)

Fast and slow twitch

Anaerobic training methods: resistance-high reps, ltitle recovery W:R=1:3

Intermediate interval training

Aerobic-COntinuous, fartlek, long-interval, HIIT, circuit training

Speed

Ability to move the whole body or body parts from one place to naother in shortest possivle time. (Rate of motion)

Factors affecting speed

Muscle fibre type

sex

age

Reaction time

Flexibility

Agility

Ability to change direction quickly and accurately wihtout losing balance

Factors affecting agility

centre of gravity-lower the better due to balance

reaction time

flexibility

fibre type

sex

Flexibility

ABility of a joint/s to move freely throughout a wide range of motion

Factors affecting flexibility

Type of joint-Ball and socket have greatest ROM

Warm up

Sex

Age

Length of muscles at rest

Balance

Ability to maintian equilibirum whilst staionary (static) or moving (dynamic)

Factors affecting balance

Base of support

cetnre of rgavity

core stability

coordination

ability to use different parts of the body together smoothly and effiecntly

Factors affecting co-ordination

Sequencing of movements-More parts/sequences the higher level co-ordination required

Practice/learning

Neurological conditions

Muscle strength and endurance