8.4 - fitness components (aerobic power, anaerobic capacity, muscular strength, muscular power, muscular endurance)

What should be referred to in order to describe fitness accurately

• The fitness components

Why is it important to consider different fitness components in sports or activities

• Because each sport or activity relies on different fitness components

How can information about which fitness components are important for a sport be obtained

• From activity analysis

Can different fitness components be relied on at different times within the same sport or activity

• Yes, different fitness components are relied on at different times

Why is understanding fitness components important

• It helps understand the specific physical requirements to test and train to improve performance

What should be considered when developing and reviewing training programs

• Different factors that affect each fitness component

What is the definition of aerobic power

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

What is the benefit of a highly trained cardiovascular and respiratory system on aerobic power

• It allows better ATP production under aerobic conditions, supports higher intensity for longer periods, and increases the ability to replenish anaerobic systems during or after performance

Name at least three fitness tests used to measure aerobic power

• Multi-stage (20m shuttle run) test

• Yo-Yo intermittent recovery test

• Cooper 12-minute run test

• VO2 max Astrand-Rhyming cycle ergometer test

• VO2 max treadmill test

Name sports that require high levels of aerobic power

• Marathons

• team sports

• racquet sports (long duration)

• intermittent sports

What video explains what happens to the body during a marathon

• What happens to the body during a Marathon?
  https://www.youtube.com/watch?v=MQs4SqirpzY

How does muscle fibre type affect aerobic power

• A greater percentage of slow-twitch fibres increases aerobic power because these fibres work aerobically

How does sex affect aerobic power

• Males generally have higher aerobic power due to larger lungs (increased oxygen uptake), more haemoglobin (increased oxygen uptake), and more muscle mass (and thus more mitochondria (increased oxygen utilisation))

How does age affect aerobic power

• Aerobic power peaks in early to mid-20s and declines with age due to reduced lung elasticity (decreased oxygen uptake), haemoglobin levels (decreased oxygen uptake), and muscle mass and therefore mitochondria (decreased oxygen utilisation)

What is the definition of anaerobic capacity

• The total amount of energy obtainable from the anaerobic energy systems (ATP-CP and anaerobic glycolysis systems)

What is the benefit of high anaerobic capacity

• It allows for longer and more frequent maximal intensity efforts with limited recovery, such as elite-level 400m sprints or repeated basketball rebounds

What does a greater contribution and efficiency of the ATP-PC and anaerobic glycolysis systems lead to

• A greater anaerobic capacity

Name at least two fitness tests used to measure anaerobic capacity

• Phosphate recovery test

• 30-second Wingate test

• Repco peak power test

Name example sports or events that rely heavily on anaerobic capacity

• Repeated sprints in intermittent sports, elite-level 400m run, 100m swim sprint

What video provides an example of the 30-second Wingate test

• Example 30-second Wingate test

How does muscle fibre type affect anaerobic capacity

• A greater percentage of fast-twitch fibres increases anaerobic capacity, as these fibres work anaerobically

How does sex affect anaerobic capacity

• Males generally have higher anaerobic capacity due to more muscle mass and storage for CP and anaerobic enzymes

How does age affect anaerobic capacity

• Anaerobic capacity peaks in the 20s and declines with age due to reduced muscle mass and enzyme storage

How does lactate tolerance affect anaerobic capacity

• Higher lactate tolerance allows for more or longer high-intensity efforts by better tolerating metabolic by-products

What is the definition of muscular strength

• The peak force that a muscle or muscle group can develop

Name at least two fitness tests used to measure muscular strength

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

• Grip strength dynamometer

• Seven-stage abdominal strength test

Provide examples of sports or actions that require muscular strength

• Pushing in a Rugby Union scrum

• Gripping and shooting a hockey stick powerfully

• Performing a submission hold in wrestling

• Leaning out to stabilize a boat in sailing

What video shows some of the strongest weightlifters in Olympic history

• Strongest Weightlifters in Olympic History
  https://www.youtube.com/watch?v=Fcpkt96yRsM

What video shows Hafthor Bjornsson's 501KG deadlift

• 501KG Deadlift - Hafthor Bjornsson
  https://www.youtube.com/watch?v=2kEC7X1FUIg

What is the definition of muscular power

• The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time

Name at least two fitness tests used to measure muscular power

• Seated basketball throw

• Vertical jump

• Standing long jump

Name some sports where muscular power is important

• Weightlifting

• Soccer

• Football codes

• Tennis

• Shot put

• Basketball

In what types of movements is muscular power especially important

• Movements involving distance, height, or quick generation of force

What video showcases top broad and vertical jumps

• Top Broad & Vertical Jumps 2019 NFL Combine
  https://www.youtube.com/watch?v=-0f7FQ8DWYK

How does cross-sectional area affect muscular strength and power

• The larger the muscle (greater cross-sectional area), the greater the strength potential

What is the effect of muscle fibre type on strength and power

• Fast-twitch fibres produce greater strength and power than slow-twitch fibres

How does sex affect muscular strength

• Males generally have greater muscle mass and therefore greater absolute strength, but relative strength (to muscle size) is the same for all genders

What is the relationship between the speed of muscle contraction and force production

• The slower a muscle contracts, the more force it can produce

At what age does muscular strength typically peak

• Between the ages of 20 and 30, after which it gradually declines

How does warming up affect muscular strength

• Warmed-up muscles can produce more strength than cold muscles

How does joint angle affect muscular strength

• Each joint has an optimal angle at which maximum strength can be produced

How does muscle fibre arrangement influence strength

• Multipennate and pennate muscles generate more strength than fusiform muscles due to having more sarcomeres

What is the definition of muscular endurance

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

What bodily response often limits muscular endurance during high-intensity efforts

• The body’s tolerance to increasing levels of lactate

What physical feeling might indicate muscular endurance limitations during a 60-second high-intensity effort

• Heavy arms or legs, caused by lactate buildup

Name three fitness tests used to measure muscular endurance

• 60-second push-up test

• 60-second sit-up test

• Flexed arm hang test

What are example sports that require muscular endurance

• Rowing, swimming, and most team sports (involving arms, abdominals, and legs)

What video shows muscular endurance training in action for a national team

• Team GB Rowing Training Camp – Watch here

How does lactate tolerance affect muscular endurance

• Greater lactate tolerance allows for longer or more frequent high-intensity efforts, increasing muscular endurance

Why do males generally have greater muscular endurance than females

• Males typically have greater aerobic power and muscular strength, which supports better endurance

How does muscle fibre type affect muscular endurance

• A higher percentage of slow-twitch fibres improves muscular endurance because they are more resistant to fatigue and operate aerobically