Unit 2 PE Training for performance

What are the 10 fitness components?

Triple AAA battery:

1. Agility

2. Aerobic Power

3. Anaerobic Capacity

Triple M station:

4. Muscular Endurance

5. Muscular Power

6. Muscular Strength

Multiple of Stocker’s favourite store:

7. Balance

8. Coordination

9. Flexibility

10. Speed

What is the definition of agility?

The ability to change direction quickly with balance and control

• Anaerobic fitness component

What are some sports and sport-specific examples of agility?

Sports: AFL, Netball, Rugby, Basketball, Tennis, Soccer

Sport-specific examples:

• AFL midfielder rapidly side-stepping to dodge defender

• Netballer goal attack dodging to recieve pass in goal circle

• Tennis player rapidly turning and sprinting laterally

What are 3 factors affecting agility?

1. Age

1. Sex

2. Muscle fibre type (fast twitch/white)

What are some training methods and fitness tests to improve and test agility?

Training methods: Circuit training (harder to train)

Fitness tests: Illinois agility test, Semo agility test

What is the definition of aerobic power? How is it typically measured?

The maximum rate of energy production from the aerobic energy system (with oxygen)

• Typically measured as VO2 max (max oxygen uptake)

What are some sports and sport-specific examples of aerobic power?

Sports: Most team sports, endurance activities, active transport

Sport-specific examples: Marathon runners, cross country skiiers, AFL, triathlons, hockey

What are some training methods and fitness tests to improve and test aerobic power?

Training methods: Continuous training, long-interval training, HITT training, fartlek training

Fitness Tests: Yoyo test, intermittment recovery test, 20m shuttle run,V02 max test (treadmill), Cooper 12 minute run

What are 3 factors affecting aerobic power?

1. Age: Peak’s at mid 20’s due to decreasd lung elasticity (affected by a sedentary lifestyle as well)

2. Sex: Males generally higher due to larger lungs and more muscle mass

3. Muscle fibre type: Greater % of slow twitch (red) fibres increases aerobic power

What is the definition of anaerobic capacity?

The total amount of energy supplied from the anaerobic energy systems

What are some sports and sport-specific examples of anaerobic capacity?

Sports: Track events (1200m,400m,400m hurdles), tracking cycling, rowing, swimming

Sport-specific examples: AFL midfielder or netball centre completing repeated high intensity sprints

What are 3 factors that affect anaerobic capacity?

1. Muscle fibre type: Higher % fast twitch (white) fibres, higher anaerobic capacity

2. Lactate tolerance: Dictates how long an athlete can sustain max anaerobic glycolysis

3. Fuel stores (glcyogen and PC stores): Higher stores, more anaerobic capacity

• Age and sex always

What are some training methods and fitness tests to improve and test anaerobic capacity?

Training methods: Short and intermediate interval training

Fitness tests: Phosphate recovery test, Repco peak power test, 30 second Wingate test

What is the definition of muscular strength?

The amount of force that a muscle or muscle group can exert against resistance in one repetition maximum (IRM)

• Rare in sport but asked often!!

• Not about speed, just the maximum amount of force

What are some sports and sport-specific examples of muscular strength?

Sports: Weightlifting, rugby

Sports-specific examples: Scrum in rugby

What are 3 factors that affect muscular strength?

1. Size of muscle (cross-sectional arrea)

2. Speed of muscle contraction

3. Length of muscle fibre (muscles slightly stretched is optimal)

• Age and sex always

What are some training methods and fitness tests to improve and test anaerobic capacity?

Training methods: Resistance training, circuit training (NOT strength training as that would be lifting the heaviest you can do)

Fitness tests: IRM of a particular exercise, 7 stage abdominal test, grip strength test

What is the definition of muscular power?

The ability of a body to produce force as quickly as possible in a contraction

• Very common in sport, if you’re not sure whether it’s muscular strength or power, it’s most likely power

• Equation: Force x Velocity

What are some sports and sport-specific examples of muscular power?

Sports: Jumps/throws in athletics, dunking

Sports-specific examples: AFL (high overhead mark), basketball (dunk), volleyball (spike)

What are 3 factors that affect muscular power?

1. Muscle fibre type: Higher % of fast twitch fibres

2. Speed and force contraction:

3. Muscle size (cs area)

• Age and sex always

What are some training methods and fitness tests to improve and test muscular power?

Training methods: Resistance training and plyometrics

Fitness tests: Vertical jump test, standing broad jump test, basketball throw

What is the definition of muscular endurance?

The ability of a muscle or muscle group to sustain repeated contractions in the face of fatigue

What are some sports and sport-specific examples of muscular endurancce?

Sports: Cycling, canoing, rowing

Sports specific examples: Abdominals during a static arm plank, quadriceps during a wall sit

What are 3 factors that affect muscular endurance?

Tolerance of waste products: Greater tolerance of H+ ions and inorganic phosphates

• Age and sex always

What are some training methods and fitness tests to improve and test muscular endurance?

Fitness tests: 60 second push up, 30 sec sit up, flexed arm hang, wallsit

Training methods: Resistance training (light weights and many reps), circuit training

What is the definition of balance? What are some examples?

The ability to maintain equilibrium while stationary or moving

EG Horse riding, surfing and snowboarding

What is the definition of coordination? What are some examples of coordination and how to improve it?

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

EG Soccer, tennis, AFL

How to improve: technical training

Flex

The range of motion possible at various joints

EG Gymastics, dancing, diving

Fitness tests: Sit and reach, shoulder and wrist elevation

What are the 4 types of stretching to increase flexibility? Which is most effective?

PNF msot effective

Static: Body is stationary while stretching

Dynamic: Body is moving to bring about a stretch

PNF: Involves the stretching anf contracting (iso) of a muscle to increase fleiblit

Ballistic: Using a bouncing movement to create and extend a stretch

• Decreases injury

What are 3 factors that affect flexibility?

• Joint structure: Ball and socket joints have the greatest flexibility as bones and tendons limit it

• Muscule temperature:

• Muscle length

Age and sex always (decreases with age, females generally more flexible than men)

Speed

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

EG 100m, sprint lead

Fitness tests: 20,35,50m sprint test

How to improve: Short interval training