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

lactate tolerance

fibre type-greater % of fast twitch as they work anaerobically

Anaerobic capcity characterisitcs

Short itnerval, intermediate interval

Muscular strength

Peak force a muscle can develop

Factors affecting muscular strength

cross sectional area-larger the msucle, rgeater strength ptoential ti has

speed of contraciton-the slower a muscle cotnracts, the more force it can create

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

Fibre type-fast twitch can geenrate msucualr power faster than slow twitch

sex-males have greater msucle mass thereofre greater musualcar pwoer

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-more metabolic by prodcus youc an toelrate the more high itnensity efforts can be sustained

Muscle fibre type-greater % of slow twitch

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

Fibre type-greater % of fast twitch as they generate increased force production and power output

Sex-males have increased elvels of testoserone therefore greater msucule mass which gives greater cpaciity to poduce force

Agility

Ability to change direction quickly and accurately wihtout losing balance

Factors affecting agility

Centre of gravity

reaciton time

Flexibility

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

Factors affecting flexibility

warmup-increase muscle temp

age-decreases due to decreased collagen levels

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

pracitce

strength and endruance-make skills easier to be compelted co-oridnated

Activity analysis

Determine physiological requirements (the specific muscles, eneergy systems and fitness components required).

-Completed prior to any fitness testing

Types of data collected from activitiy analysis (skill frequencies)

How often each sport-specific skill is performed

Determines-Major muscle groups, muscle movements

-Fitness components

Types of data collected from acitvity analysis(movement patterns)

Track the movement and intensity of movement around the field/court

Determines-Major energy system contributions, relevant fitness components

Types of data collected from activiity analysis (heart rates)

measure of itnensity throughout the sport

Determines-Major energy system contrubtions, relevant fitness components

Types of data collected from activity analysis (work to rest ratios)

Ratio of the time spent at work with time spent at rest

Determines-Major energy system contributions, relevant fitness components

Data collection methods (direct)

Immediate info on intensity, res tpeirods, skill freuqnecy, muslce groups used

Pracitcal-doesn’t require any specialsiit equipment and quick

Subejctive due to game speed and low accuracy

Data colleciton methods (digital)

Use of video to collect data.

-Highly reliable objective measure as it can be replated

-Allows extraction of the msot important info

-Expensive

Wearable technology (GPS)

record player movement patterns and efforts

-identifity key fitness components, costly

Heart rate data

Meausure intensity and energy system conturbution (eg>85% MHR=more anaerobic)

-Inaccurate during low-itnensity due to external facotes (stress, temp)

Types of data collected (W:R ratio)

Provides info about energy system contirbution, intensity

ATP-pC (1:5 and above)

1:3-1:4-Rest higher than work-Anaerobic glyoclysis

1:1-1:2 or 2:1 (work similar or higher than rest)-Aerobic

Purpose of fitness testing is to determine

Strengths and weaknesses in regards to fitness components, establish baseline for future testing and gola setting, motivate athletes

Types of fitness tests (lab)

Specialised, most accurate, expensive

Types of fitness tests (field)

-Cheap

-Indirect/predicted measure

-Allows for simultaneous testing

types of fitness testing (direct)

Provide exact measure of fitness component

-Eg. Vo2 max treadmill test gives exact oxygen iuptake value

-Highly accurate

-individualsied

-expensive

-done in labs

types of fitness testing (indirect)

-Provides estimation/predicted result

-Less accurate

-More practical with alrge groups

-Most field tests are indirect

-Eg. yo-yo

Maximal testing

SUbejct to work until exhaustion.

Eg-direct vo2 max test on treadmill, 20m multi-stage test, yo-yo intermittent recovery tests

-Most accurate, individualised

-Time consuming, expensive

Submax testing

Measures subejct’s effort of submax intensity and then preidct maximal capaicity

Easy to adminsiter, time efficient (test many simultaensouly)

-Indrect (prediction rather than measuremtn), gretaer chance of inaccurate reuslts (human error)

Reason for fitness testing during program

-Motivate particiapnts

-Evaluate effectivness of the training porgram

Reasons for fitness testing post-program

-Review benchmarks

-Motivate particiapnts

-Evaluate effectivness of the training porgram

Choosing fitness testing (physiological)

-Current fitness

-Health conditons

-Replicates the sprot

choosing fitness testing (psychological)

-Purpose of athlete

-Motivation levels

-Confidence

-Athletes goals

Validity

Should emasure what it calims to be measuring

Valdiity for fitness components (aerobic power, agility, speed, anaerobic capaicity, msucualr strength/endurance

Aerobic power-suffieicnt duration to test capaicity of this energy system

Agility-Max itnensity, change of directions

-Speed-completed at maximal intensity, appropitate distance/duration/recovery

-anaerobic capciity-Insufficent recovery time

-Muscular strength-Allow for maximal force to be develoepd by having max resistance and fewer repitions

-Muscular endruance-allow for repeated contractions

Reliability

Must be able to be rpelicated with consistnetly accurate results.

-Same warmup, sequnece of tests, time of day, environemntal conditons, reocvery period between tests

Informed consent

Aims to minimise harm to the administrator and the athlete.

Explain the tests, potential benefits, risks, obtain signature, confidentiality

Par-Q

self-screening tool by trainers/coaches to determine safety or possible risks facotes of exercising based on your health history, current symptoms and risk facots

Accuracy

Results recorded are a true refleciton of what is being tested.

specialised technology, increase participant understanding of instructions

Aerobic power referenced tests

-20m multi stage test or 20m shuttle run test

-yo-yo intemrittnet reocvery test

-Cooper 12 min run test

-vo2 max

Anaerobic capacity referenced tests

Phosphate recovery test

-30 second wingate test

Muscular strength tests

1 RM

-Grip strength dynamometer

-Seven stage abdonominal strength test

Muscualr power tests

Seated basketball throw

-vertical or standing long jump

Muscular endurance tests

60 second pushup test

30 second sit up test

flexed arm hang test

flexibility tests

trunk flexion (sit and reach)

Shoulder and wrist elevation

ankle dorsiflexion

Speed tests

20 metre, 35 metre, 50 metre

Agility tests

Illinois agility test, semo agility test, 5-0-5 agility test

Coopers 12 minute run

Aim to complete as many laps as possible within 12 minutes-submax intensity

Yo-yo intermittent recovery test

Goal is to keep up with audio recording as long as possible-aerobic power

Multistage fitness test (aerobic power)

Keep up with the beeps for as long as possible. Increases in pace, 20m shuttles-aerobic power

Astrand Rhyming cycle ergometer test

Aerobic power-Lower the heart during the test, the more effieicent the aerobic energy system. Pedal for 7 minutes at constant workload

Harvard step-test

Maintain stepping rate with a low heart rate, the higher the fitness index, the higher the aerobic power-steps for 5 mins or until they can’t maintian stepping rate for 15 seconds-aerobic power

Phosphate recovery test

Run past as many cones as possible for each sprint -8×5 or 7 seconds departing every 30 seconds

30 second wingate test

Pedal as fast as possible for 30 seconds

Repco peak power test

Anaerobic capacity-Pedal as hard and fast as possible for 10 seconds

1RM test

list as much as you can for 1 repition

Grip strength dynamometer

Squeeze as hard as possible for 5-10 seconds

seven-stage abdominal test

Complete a situp as the difficulty increases without feet coming off the floor

Seated basketball throw test

Throw ball as far as possible. Black against wall, legs fully extended

Vertical jump test

Jump as high as possible

Standing long jump test

Jump as far horizontally as possible

60-second pushup test

as many pushups in 60 seconds to test the endurance of the upper body

60-second situp test

As many reps as possible in time permitted

Flexed arm hang test-muscualr endruance

Hang with the chin above the bar as long as possible

20m, 35m, 50m

Run as quickly as possible over … metres

Illinois agility test

Lie on stomach with hands beside chest and then complete course, changing direction and moving around cones as quickly as psosible

Semo agility test

Move back, sideways and forwards to move around cones as quickly as possible

5-0-5 agility test

Sprint, change direction and sprint back.

Trunk flexion (sit and reach)

Sit with legs straight and reach forward as far as psosible with feet against box/bench.

Shoulder and wrist elevation test

Reach as high as possible, lie on ground with arms fully extended and raise ruler as high as possible