P.E U4AOS1 - Activity Analysis

what are the steps to develop a successful training program (6)

1. activity analysis

2. fitness testing

3. training methods

4. program set-up

5. undertaking training programs

6. evaluation

2 types of balance

1. static (not moving)

2. dynamic (moving)

isometric contractions

contract and don’t change length

eccentric contractions

contract and lengthens

concentric contractions

contract and shortens

type 1 fibers

slow

type 2 fibers

fast

what does an activity analysis do (& what step is it)

STEP 1

reveals major fitness components, energy systems, skills, movement patterns, muscle groups, work to rest ratios (W:R ratios) relevant to the position/sport/athlete.

what things does an activity analysis reveal (4)

what does this help (think key word)

1. energy systems of the sport / activity

2. fitness components of the sport / activity

3. movement pattens of the sport / activity

4. major muscle groups used during the sport / activity

helps design a SPECIFIC training program

what does fitness testing do (& what step is it)

STEP 2

identifies strengths and weaknesses in fitness levels, and choosing tests relevant to information gained in activity analysis

what are training methods (& what step is it)

STEP 3

select methods to develop fitness components and energy systems identified in activity analysis.

what is program set up (& what step is it)

STEP 4

create a program in phases which is specific and considers training principles

factors effecting agility (3)

age, sex, muscle fibre type

what is undertaking training programs (& what step is it)

STEP 5

adopting the program taking into account external influences or issued (e.g = load may be too intense)

what is evaluation (& what step is it)

STEP 6 (FINAL STEP)

at the end of the program conduct fitness tests to identify weather the program has achieved desired goals.

what are the methods of data analysis (7)

1. Direct observation

2. Direct observation with statistics

3. Digital recording

4. Heart rate monitor

5. GPS monitor

6. Mobile Apps

7. Arieal Technology

define direct observation

watching and recording an athlete’s performance or movement in real time without using technology.

define direct observation with statistics

watching performance and recording numerical data (like number of sprints, passes, or goals) to help analyze performance more accurately.

define digital recording

using video cameras to record performance, allowing for playback and deeper analysis later.

define heart rate monitoring

a device worn on the body to measure and track heart rate, showing how hard the body is working during activity.

define GPS monitoring

a device (often worn as a vest) that tracks movement, speed, distance, and positioning, helping understand an athlete’s workload and patterns.

define mobile apps

apps on phones or tablets used to track, measure, and analyze fitness or performance data (e.g = step count or running distance).

define aerial technology

use of drones or cameras from above to record and observe player movement, team shape, and tactics during play from a bird’s-eye view.

pros and cons of direct observation (4:4)

pros

• Inexpensive

• Limited equipment is needed

• Immediate changes can be made to the playing set up

• Data is collected in real time

cons

• Observations are opinions based / subjective

• Only able to observe one player / area at a time

• Limited to the observer’s memory

• Need to be performed by experts

pros and cons of direct observation with statistics (3:4)

pros

• Collects objective data

• Data can be stored for future reference

• Data can be used for comparison

cons

• Difficult to observe and record at the same time

• Observers need training which can increase expenses

• Labor intensive

• Possible inaccuracy as large field of players

pros and cons of digital recording (2:3)

pros

• Easy storage of results

• Can be rewatched, slowed down and reminded (not based on memory)

cons

• Equipment can be expensive

• Time-consuming to rewatch

• Training is required to operate equipment

pros and cons of a heart rate monitor (4:3)

pros

• Relatively inexpensive

• Easy to wear (doesn’t affect performance)

• Accurate

• Good feedback in regard to intensity

cons

• Most are not waterproof

• Expensive

• Limited info as only HR is given

pros and cons of a GPS monitor (2:3)

pros

• Objective as data can be compared and stored

• Good to measure data about speed, acceleration, distance e.c.t

cons

• Can be expensive

• Time consuming to analyze

• Due to expenses not every player may get one

pros and cons of mobile apps (4:3)

pros

• Relatively inexpensive

• Easy to use

• Mostly accurate

• Easy to store and transfer

cons

• Most are not waterproof

• Need to exercise with phone

• Internet connection needs to be available

pros and cons of aerial technology (3:3)

pros

• All players and areas of the field are viewable

• Good at tracking ball movements and systems

• Good for tracking individuals who are not in play

cons

• Expensive

• Requires trained operators

• Operators need good understanding of ball movement to anticipate player/ball movement or ineffective

why are fitness components important

when training a program its really important to consider what components you want t improve/maintain

3 acronyms for fitness components

• AAA

• MMM

• BCFS

what are the AAA fitness components

• aerobic power

• anaerobic capacity

• agility

what are the MMM fitness components

1. muscular power

2. muscular strength

3. muscular endurance

what are the BCFS fitness components

• balance

• coordination

• flexibility

• speed

sport examples that need aerobic power

marathon, cross country skiing

sport examples that need anaerobic capacity

sprints, athletics

sports that need muscular power

throws in athletics, dunking in basketball

sports that need muscular endurance

cycling, canoeing

sports that need muscular strength

scrum in rugby, weightlifting

sports that need agility

soccer, netball, tennis (to change direction)

sports that need flexibility

gymnastics, dancing, diving

define aerobic power

the maximum rate of ATP production from the aerobic energy system

define anaerobic capacity

the total amount of energy supplied from the anaerobic energy systems

define agility

the ability to change direction quickly with balance and control.

define muscular power

the ability of a muscle/muscle group to contract as explosively and quickly as possible, combining strength and speed.

define muscular endurance

the ability of a muscles/muscle group to sustain an activity for a extended period of time without fatigue

define muscular strength

the amount of force that a muscle / group of muscles can exert against in one repetition maximum (IRM)

define balance

the ability to maintain equilibrium while stationary or moving.

define coordination

the skillful and effective interaction of movement based on inputs of the senses

define flexibility

the range of movement possible at various joints

define speed

the pace at which a person moves from one point to another in the shortest possible time

factors effecting aerobic power (7)

1. age

2. sex

3. V02 max

4. body size

5. heredity

6. muscle fiber type

7. mitochondria

how does age effect aerobic power

after 25 yrs V02 max decreases by 1% per yr

how does sex effect aerobic power

males have higher V02 max than females

how does V02 Max impact aerobic power

Higher VO2 Max = higher amount of ATP can be produced aerobically 

how does body size effect aerobic power

larger body= larger VO2 Max

how does genetics, muscle fibre type and mitochondria effect aerobic power

1. influenced by genetics

2. more slow twitch fibers = more aerobic power

3. increased number, size or surface are allows more aerobic resynthesis

factors effecting anaerobic capacity (4)

1. age

2. sex

3. tolerance of waste

4. muscle fiber type

how does age impact anaerobic capacity

decreases after age of 30 due to decreased protein synthesis

how does sex effect anaerobic capacity

males have more muscle = more anerobic enzymes and fuel stores = ATP can be resynthesized faster

how does waste tolerance impact anaerobic capacity

Increased tolerance = can work at higher intensities for longer

how does muscle fibre type impact anaerobic capacity

more fast twitch fibers = ATP can be resynthesized faster at higher intensities

factors effecting muscular power (5)

1. speed/force of contraction

2. muscular length

3. muscle fiber type

4. age

5. sex

how does speed and force of muscle contract impact muscular power

very large force is produced slowly, very fast contraction has no time to produce force

how does muscle length impact muscular power

max power is when muscle is stretched just past resting length in an eccentric contraction

how does age impact muscles power

max power occurs between 20 and 30 can decrease with age if not trained regularly

how does muscle fibre type impact muscular power

faster twitch = greater muscular power

how does sex impact muscular power

males have more testosterone = greater muscles mass = increased strength and power

factors effecting muscular endurance (4)

1. tolerance of waste products

2. muscular strength

3. aerobic power

4. muscle fiber type

how does tolerance of waste products impact muscular endurance

a greater tolerance of H+ ions and inorganic phosphates = increased ME

how does muscular strength impact muscular endurance

stronger muscles can contract longer

how does aerobic power impact muscular endurance

increased V02 Max = more 02 to muscles = decreased accumulation of fatiguing biproducts = decreased fatigue = increased ME

how does muscle fibre type impact muscular endurance

slow twitch muscles fibers take longer to fatigue than fast twitch as they used more 02

factors effecting muscular strength (6)

1. age

2. sex

3. cross sectional area of muscle

4. speed of muscle contraction

5. muscle fiber type

6. length of muscle fiber/joint angle

how does age impact muscular strength

maximal strength occurs between 20 and 30, can decrease with age if not regularly trained

how does sex impact muscular strength

males have more testosterone = greater muscle mass = increased strength

how does cross sectional area impact muscular strength

greater force from larger longer muscles

how does speed of contraction impact muscular strength

lower contraction = increased strength

how does muscle fibre type impact muscular strength

fast twitch fibers are stronger than low twitch muscle fibers

how does length of muscle fiber/joint angle effect muscles strength

Muscle slightly stretched (e.g 120 degrees for bicep curl)

factors effecting flexibility ((6)

1. age

2. sex

3. joint structure

4. muscle temperature

5. muscle length

6. injury

how does age effect flexibility

flexibility decreases with age

how does sex effect flexibility

females generally more flexible than males (due to more eostrogen)

how does muscle temperature effect flexibility

increasing muscle temperature increases flexibility

how does joint structure effect flexibility

ball and socket joints (e.g shoulders) have the most flexibility

Bone and tendons limit flexibility

how does muscle length impact flexibility

When muscle is at rest it is shorter therefore there is less flexibility

how does injury effect flexibility

past scar tissue from previous injury decrease flexibility

factors effecting speed (5)

1. reaction time

2. strength

3. muscle fiber type

4. flexibility

5. stride / stroke frequency

how does reaction time effect speed

the faster the reaction to the stimuli the faster the speed

how does strength impact speed

greater muscle strength = faster

how does muscle fibre type impact speed

More fast twitch = faster

how does flexibility impact speed

longer stride/stroke length = faster speed

how does increased stride and stroke frequency impact speed

Greater frequency = faster

how to test aerobic power (4)

• 20 m shuttle run test

• Yo-yo intermittent recovery test

• Copper 12-minute run test

• V02 Max treadmill test (not bike)

• V02 Astrand-Rhyming cycle ergometer test

how to test anerobic capacity (3)

• Phosphate recovery test

• 30 second Wingate test

• Repco peak power test

Note there is not one for the legs (why would soccer player do it then…)

how to test agility (3)

• Illinois agility test

• Semo agility test

• 5-0-5 agility test

how to test muscular strength (3)

• RM (bench press, back squat, leg press)

• 7 stage abdominal test

• Grip strength dynamometer

how to test muscular endurance (3)

• 60 second push up test

• 30 second sit up test

• Flexed arm hang

how to test muscular power (3)

• Vertical jump test

• Standing broad jump

• Seated basketball throw