PE UNIT 4 SAC 1

List the 10 fitness components

• Aerobic power

• Anaerobic capacity

• muscular strength

• muscular power

• muscular endurance

• speed

• agility

• flexibility

• balance

• coordination

Define aerobic power

is the maximum rate of energy production from the aerobic energy system (i.e. the energy produced in the presence of oxygen)

Tests for aerobic power

• 20 meter shuttle run: Involves running back and fourth between two markers 20 meters apart at increasing speeds, signalled by a recording beep

• Cooper 12 minute run test: measures the distance an individual can run in 12 minutes

Factors affecting aerobic power

muscle fibre type: A greater percentage of slow-twitch fibres will increase aerobic power (VO₂ max).
Slow-twitch fibres work aerobically. Therefore, the more slow-twitch fibres a person has, the greater their ability to work aerobically.

Sex: Males generally have a higher aerobic power (VO₂ max) than females.
This is due to males generally having larger lungs (increased oxygen uptake), higher haemoglobin levels (increased oxygen transport) and more muscle mass and therefore mitochondria (increased oxygen utilisation).

Age: Aerobic power (VO₂ max) peaks in a person’s early to mid 20s and then decreases as age increases.
This is due to the decreased elasticity of the lungs (decreased oxygen uptake), decreased haemoglobin (decreased oxygen transport) and decreased muscle mass and therefore mitochondria (decreased oxygen utilisation).

Training methods for aerobic power

continuous, fartlek, long interval, HIIT and circuit training

Aerobic power used in sport:

marathons, team sports requiring repeated efforts over a longer period of time, sports with positions that cover a lot of distance or increased movements over a period of time such as netball, soccer, football, tennis

Define anaerobic capacity

the total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP–CP system and anaerobic glycolysis system).

Tests for anaerobic capacity

• 30-second Wingate test

• phosphate recovery test

Factors affecting anaerobic capacity

muscle fibre type: A greater percentage of fast-twitch fibres will increase anaerobic capacity.
Fast-twitch fibres work anaerobically. Therefore, the more fast-twitch fibres a person has, the greater their ability to work anaerobically

Sex: Males generally have a higher anaerobic capacity than females.
This is due to males generally having more muscle mass and therefore more places to store CP and anaerobic enzymes, increasing their ability to work anaerobically.

Age: Anaerobic capacity peaks in a person’s 20s and then decreases as age increases.
This is due to decreased muscle mass, which means fewer places to store CP and anaerobic enzymes.

Lactate tolerance: The greater a person’s lactate tolerance, the greater their anaerobic capacity.
The more metabolic by-products that can be tolerated, the more high-intensity efforts / longer high-intensity efforts can be made.

Training methods for anaerobic capacity

short and intermediate interval training

Anaerobic capacity used in sport

• repeated sprints with insufficient recovery

• 100m sprint in swimming

• elite level 400m run

Define muscular strength

the peak force that a muscle can develop

Tests for muscular strength

• grip strength dynamometer

• seven-stage abdominal strength challenge

Factors affecting muscular strength

Age: Strength peaks in performers aged 20–30 years, then decreases with the body’s diminishing ability to process protein, which decreases muscle mass.
Regular exercise can slow this process.

Sex: Males generally have greater muscle mass, so they have greater absolute strength.
However, relative to the cross-sectional area of muscle, there is no difference in the strength available to any gender

Fibre type: Fast-twitch (white) fibres are capable of greater strength output than are slow-twitch (red) fibres.

muscular strength training methods

• resistance training

muscular strength used in sport

• gripping a hockey stick while making powerful shot at goal

• wrestling

• rugby

Define muscular power

the ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time. - combination of strength and speed

tests for muscular power

• vertical jump

• standing long jump

factors affecting muscular power

Age: Strength peaks in performers aged 20–30 years, then decreases with the body’s diminishing ability to process protein, which decreases muscle mass.
Regular exercise can slow this process.

Sex: Males generally have greater muscle mass, so they have greater absolute strength.
However, relative to the cross-sectional area of muscle, there is no difference in the strength available to any gender

Fibre type: Fast-twitch (white) fibres are capable of greater strength output than are slow-twitch (red) fibres.

muscular power training methods

resistance training

muscular power used in sport

field events, rugby, volleyball, arms in a tennis serve, netball when a player leaps to intercept the ball

Define muscular endurance

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

tests for muscular endurance

60 second push up test - upper body

30 second sit up test - abs

factors affecting muscular endurance

Lactate tolerance	The greater the lactate tolerance, the greater the muscular endurance. The more metabolic by-products that can be tolerated, the more high-intensity efforts/longer high-intensity efforts can be made.
Sex	Males generally have greater muscular endurance than females. Greater aerobic power and muscular strength corresponds to better endurance.
Muscle fibre type	A greater percentage of slow-twitch fibres will increase muscular endurance. Slow-twitch fibres work aerobically. Therefore, the greater the number of slow-twitch fibres, the greater the muscle’s ability to work aerobically and contract repeatedly over a longer period of time. Slow-twitch fibres have greater resistance to fatigue than fast-twitch fibres.

muscular endurance training methods

resistance

muscular endurance used in sports

the abdominals, hip muscles and legs in a marathon

the arms, legs and abdominals in a 2000-metre rowing race

Define speed

the ability to move the body or part of the body from one point to another as quickly as possible.

tests for speed

• 20-metre sprint test

• 50 metre sprint test

factors affecting speed

Muscle fibre type	A greater percentage of fast-twitch fibres will increase speed. Fast-twitch fibres generate increased force production and power output, therefore increasing speed.
Sex	Males generally have greater speed than females. Males have increased levels of testosterone, and therefore greater muscle mass, which provides the capacity to generate more force, increasing speed.
Age	As age increases, speed decreases (negative linear relationship). A decreased ability to use protein (protein synthesis) leads to decreased muscle mass, reducing speed.

speed training methods

short interval training

speed used in sports

• sprinting

• racket and club sports

Define agility

combines speed and dynamic balance, allowing the performer to change direction with maximal speed without losing balance.

tests for agility

• semo agility test: measures an athletes ability to change direction quickly while maintaining balance and speed

• illinois agility test:

factors affecting agility

Muscle fibre type	A greater percentage of fast-twitch fibres will increase speed. Fast-twitch fibres generate increased force production and power output, therefore increasing speed.
Sex	Males generally have greater speed than females. Males have increased levels of testosterone, and therefore greater muscle mass, which provides the capacity to generate more force, increasing speed.
Age	As age increases, speed decreases (negative linear relationship). A decreased ability to use protein (protein synthesis) leads to decreased muscle mass, reducing speed.

agility training methods

short interval training eg. shuttle run

agility used in sports

evading an opponent in soccer or rugby

Define flexibility

The range of movement around a joint. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement to muscle actions.

tests

factors