PE Unit 4 AOS 1 - Fitness Components, Activity Analysis and Fitness Testing

fitness components

help understand specific physical requirements to successfully perform an activity

list 10 fitness components

aerobic power anaerobic capacity muscular strength power endurance agility balance coordination speed flexibility

define aerobic power

maximum rate of ATP energy production from aerobic energy system in the presence of oxygen

best measure of aerobic power

max oxygen consumption (VO2 max)

factors affecting aerobic power (3)

age - peaks in 20s then declines

sex - males better

muscle fibre type - greater percentage slow twitch increase vo2 max

examples where aerobic power important

extended athletic events, racquet sports, intermittent team sports

repeated/increased efforts over longer period, distance

aerobic power tests

20m shuttle run test

yoyo intermittent recovery test

cooper 12 run test

define anaerobic capacity

amount of ATP energy production from the anaerobic systems without oxygen at a faster rate and limited capacity

anaerobic capacity factors (4)

age - peak in 20s, decrease

sex - males higher

muscle fibre type - greater percentage fast twitch fibres increase

lactate tolerance - more metabolic by product tolerance therefore more high intensity efforts can be made

examples anaerobic capacity

maximal efforts <1 min

100m swim, 400m sprint, track cycling, repeated sprints in intermittent sports with insufficient recovery

test anaerobic capacity

phosphate recovery test

30 second wingate test

repco peak power test

define muscular strength

peak force a muscle/muscle group can produce against resistance in one maximal contraction

muscular strength factors (8)

age - peak 20-30, decrease with testosterone levels

sex - males more muscle mass from testosterone

muscle fibre type - fast twitch fibres capable of greater strength output

musscle cross sectional area - larger muscle has greater strength potential

speed of muscle contraction - slower contraction more force

warm up

joint angle around muscle - optimal angle for strength creation for each joint angle in movement

muscle fibre arrangement - multipennate and pennate arrangements have more sarcomeres greater strength potential

examples muscular strength

powerlifting, rugby scrum, gripping hocket stick in powerful shot, static or submission hold against opponent in wrestling

test muscular strength

1RM bench press, back squat, leg press, grip strength dynamometer, seven stage abdominal strength test

muscular endurance

ability of muscle/muscle groups to sustain repeated contractions against resistance for extended period

factors muscular endurance (3)

sex - males higher

muscle fibre type - greater proportion slow twitch fibres

lactate tolerance - higher lactate tolerance higher muscular endurance

examples muscular endurance

rowing, canoeing, cycling

test muscular endurance

60 sec push up test

30 sec sit up test

flexed arm hang test

muscular power

ability to exert maximal force in shortest period of time (explosive effort), combination of strength and speed

factors muscular power (4)

sex - males higher

muscle fibre type - greater proportion fast twitch fibres

speed - balance maintained for maximum power, too fast or slow contraction limits power

muscular strength - stronger individual more power produced

examples muscular power

field events like shotput, discus, high jump, basketball jumping to intercept

test muscular power

seated basketball throw test, vertical jump, standing long jump

speed

ability to more whole body or body parts from one place to another in the shortest possible time; rate of motion

speed factors (5)

age - decrease

sex - males more muscle mass, force and speed

muscle fibre type - greater proportion of fast twitch fibres

flexibility - greater stride/stroke length

reaction time

examples speed

100m sprint, discus (arm speed) basketball (fast break)

test speed

20, 35, 50m sprint test

agility

ability to change direction or body position quickly and accurately whilst maintaining balance

factors agility (3)

age - decrease

muscle fibre type -greater proportion fast twitch fibres increase speed increase agility

reaciton time - better reaction time faster response to stimuli faster direction change

examples agility

afl (evading opponent) tennis ice hockey

test agility

illinois, semo, 505 agility test

flexibility

range of movement around a joint or sequence of joints, static or dynamic

factors flexibility (5)

age - decrease

sex - females

warm up - increase muscle and joint structure temp

type of joint - designed for stability (knee) or mobility (shoulder)

length of muscles at rest - shortened muscles at rest limit flexbility

examples flexbility

ballet, gymnastics, hips and upper legs for afl players and runners

test flexibility

trunk flexion test shoulder and wrist elevation test ankle dorsiflexion test

balance

ability to maintain equilibrium while performing a desired test stationary or moving

factors balance (3)

age - decrease

ears - damaged inner ears

muscle strength - muscle strength (core muscles )

examples balance

gymnastics (beam) figure skating surfing

coordination

ability to use different parts of the body together smoothly and efficiently to execute motor skills smoothly and accurately

factors coordination (3)

neurological conditions - can affect sensory and motor info, negatively affecting coord

stage of learning - cognitive to autonomous stage increase coord as they master movements and skills

muscular strength and endurance - can make skills easier to complete

examples coordination

cricket, tennis, soccer

activity analysis

recording and analysis of movement and skill data from a game, sport or activity to

• id physiological requirements

• develop a specific training program

• improve performance

two types of data gathered through activity analysis

tactical and technical aspects of performance

physiological reqs of performance

data collection methods

simple direct observation

digital recording

trade off practicality and accuracy

simple direct observation

coaches position themselves in coaching box/sidelines to view performance

info gathered in simple direct observation

• movement patterns (how, where, intensity)

• skill frequency

• muscle groups

  • set team plays and tactical strategies

digital recording (unofficial definition)_

use of digital video cameras, tablets, mobile apps, etc to record movement and skill data

can be live and analysed immediately or after event

advantages simple direct observation

• immediate feedback

• low cost

  • easy

disadvantages direct observation

• vision limited to what observer can see

• labour intensive

• subjective and memory dependent

• no recorded video reference for comparison

  • cannot be viewed by diff coach for alt feedback

advantages digital recording

• stored for future analysis

• can be replayed for correct data

• athlete can observe their own technique

• can be observed by multipl ecoaches for additional feedback

disadvantages digital recording

• expensive

  • technical experise to operate equipment

4 types data

skill frequency, movement patterns, heart rate data, work to rest ratio

skill frequency/statistics

recording of how often a skill or movement is performed

requires thorough knowledge of game, skills and terminology

skill frequency gives info on

fitness components muscle groups

movement patterns

reveal typical activities of movement completed by a performer during a game or activity

movement patterns link to

fitness compoennts, energy systemstw

two main methods of analysis for movement patterns

manual record on scaled grid with skills, movements, intensity and distances listed together for clear picture of game reqs

digital/gps recording to estimate major fitness components and energy systems, gps transponder worn

heart rate

bpm collected manually (pulse rate) or with telemeter device (HR monitor) providing data on individual’s hr responses during exercise

indicate energy expenditure and activity intensity

training should replicate game hr zones

heart rate links to

energy systems and some fitness components

assist id of fatiguing factors

hr recovery zone

<70% max hra

aerobic hr zone

70-85% max hr

anaerobic zone hr

>85% max hr

disadvantages of hr

• must calibrate device to each individual

• stress, temp, fear and excitement must be considered during low intensity efforts

  • not ideal for anaerobic intensities

work to rest ratio

summary of time athlete spends physically working compared to time spent resting/recovering

work to rest ratio links to

energy system contributions and exercise intensity

include in W:R

• total work and rest time each

• average time per effort and rest

• longest work and rest each

  • W:R ratio

1:5 or above W:R

ATP-PC

1:3-1:4

anaerobic glycolysis

1:1-1:2 or more than 2:1

aerobic system

playing intensities

best collected digitally

determine energy system contribution and specific training guidelines

fitness testing

after AA complete and physiological reqs identified

can be at multiple stages in trianing program

purpose of fitness testing

be specific to tests and participant when discussing purpose of tests and perspectives of testing

purpose of preprogram testing

• id baseline/benchmarks

• id strengths and weaknesses

• motivation

  • determine suitability

purpose testing during program

• motivation

  • evaluate efficacy of program

purpose testing after program

• review benchmarks

• motivation

  • evaluate efficacy of program

physiological perspective of fitness testing

fitness tests must consider the subject’s current and underlying health conditions, fitness, injuries and exercise levels; athlete capability

should replicate activity reqs and mimic movement best (distance, duration, movement patterns, directions)

can gain info through pre participation health screening (PARQ)

psychological perspective

examination and understanding of the mental and emotional aspects that influence athletic performance, behaviour and experiences

first time/regular tested athlete

test completed in groups (motivation and goals)

conducting fitness testing

preparticipation health screening, validity, accuracy, reliability, informed consent

preparticipation health screening examples

physical activity readiness questionnaire or adult pre exercise screening system
PARQ APSS

preparticipation health screening

fitness testing and exercise inherently has risk 2234

determine readiness

begins exercise program

important for old people or ppl with known health risks

preparticipation health screening includes

questions on current health

determines level of risk and appropriate tests

validity

degree to which test measures what it’s supposed to measure

accuracy

results recorded are true reflection of what’s being tested

associated with protocols of testing being adhered to and use of equipment

increase accuracy of fitness testing by

calibrating equipment

specialised technology

increase understanding of instructions

reliability

ability to reproduce consistent results if performed multiple times

to increase reliability keep ___ same

time of day

location/facility (weather/wind)

nutrit/hydrational state

warm up

order of testing

informed testing

process designed to minimise risk of harm to performer and test administrator

informed testing involves

outline consent can be withdrawn at any time w/o prejudice

outline specific use of info and risks

guarantee confidentiality of info

require participant to advice tester of injury, illness or physical defects (ideally complete health screening questionnaire)

allow questions

obtain signature (<18 need guardian)

selecting fitness tests

fitness tests usually designed to assess one fitness component 2234 suitable for specific sporting scenarios and rehab puposes

fitness testing battery

several fitness tests to measure various fitness components as most team sports and individual pursuits require overall fitness profile

selecting a fitness testing battery

one test should not affect performance in subsequent tests

should be in order of low to high fatigue

should not use same body part consecutively

testing sessions scheduled at same time of day

tests relying on ATP-PC systems done first