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What are the 4 health-related components of fitness?
Aerobic capacity Muscular strength Muscular endurance Flexibility
How do you test for the health components of fitness?
Aerobic capacity - beep test (MSFT), V02 max test Muscular strength - Hand grip dynamometer, 1 RM Muscular endurance - sit-up/press--up test Flexibility - sit and reach test
What training methods are used to improve the health related components of fitness?
Aerobic capacity - continuous, fartlek, interval, HIIT Muscular strength - 80-100% 1RM, 1-6 reps, 3-4 mins recovery, 3 sets Muscular endurance - 40-60% 1RM, 10-20 reps, 1-2 mins recovery Flexibility - Dynamic, static and PNF stretching
What are the 6 skill related components of fitness?
Speed Reaction time Agility Balance Coordination Power
How to test for skill fitness?
Speed- 30m sprint Reaction time - Ruler drop test Agility - Illinois agility run Balance - stork test Coordination - alternate hand wall toss test Power - standing broad jump
What training methods are used to improve skill fitness?
speed - SAQ, plyometrics Reaction time - computerised test Agility - practice Balance - practice Coordination - practice power - 70-90% 1RM, 2-8 reps as fast as possible, 3-4 mins recovery
What is meant by altitude training? (Hypoxic)
Training in oxygen reduced air (high altitude) for at least 2 weeks. Improves oxygen carrying capacity, body produces more RBCs
What are the physiological adaptations of altitude training?
Immediate - breathing rate increases to maintain blood oxygen levels, Heart rate increases to provide muscles with more oxygen Long term - Increase in RBC mass, increase in haemoglobin content, enhanced oxygen transport and delivery.
What are the draw backs of altitude training?
Must train at a lower intensity Over time V02 max can be reduced and reversibility can occur Altitude sickness Illegal blood doping
What is periodisation?
The organised division of training into a number of specific blocks, periods or phases
What are the 3 phases of periodisation?
Pre-season Competition season Off season
What are the 3 basic structures of a training programme?
Macro-cycle (year) Meso-cycle (block of weeks) micro-cycle (week)
Goal setting, goals should be:
easily attained initially
progressively more difficult
training should be planned around overall goals
goal setting can be used to manage anxiety/stress
How do goals influence performance?
Increases effort Improves persistance Increases motivation
What does SMART stand for?
Specific Measurable Achievable/agreed Realistic Timely
What are the two types of goals
Time based
long term, medium term, short term
Activity based
performance goal, process goal, product goal
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