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Flexibility
The capacity of a joint to move through its full range of motion and
the ability of the muscles and connective tissue to stretch
Agility
The ability to change body position quickly and accurately in
response to a stimulus, while moving at speed
Speed
The ability to move your body or body parts from one point to
another or perform a movement quickly.
Aerobic power
The rate of energy production from the aerobic energy system
(energy produced in the presence of oxygen)
Anaerobic capacity
the total amount of energy availale from the anaerobic systems,
Muscular Strength
Ability of a muscle to develop peak force in a single effort
Muscular endurance
the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
Muscular power
the ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time
Balance
the ability to control equilibrium while stationary or moving
Coordination
The ability to use the body's senses to manipulate body parts to execute motor skills smoothly and accurately
Aerobic power - Sex
Males have more aerobic power as they have larger lungs (more oxygen uptake), higher hemoglobin levels (more oxygen transport), and more muscle mass = more mitochondria (increased oxygen utilisation)
Aerobic power - Age
Aerobic power peaks in a person's early to mid-20s and then decreases as age increases. Decreased elasticity of the lungs (decreased oxygen uptake), decreased hemoglobin (decreased oxygen transport), and decreased muscle mass and therefore mitochondria (decreased oxygen utilisation)
Anaerobic Capacity - Muscle Fibre type
A greater percentage of fast-twitch fibres will increase anaerobic capacity. Fast-twitch fibres work anaerobically (type 2)
Anaerobic Capacity - Sex
Males have higher anaerobic capacity than females. This is due to males having more muscle mass and therefore more places to store CP and anaerobic enzymes, increasing their ability to work anaerobically.
Anaerobic Capacity - Age
Anaerobic capacity peaks in a person's 20s and then decreases as age increases. This is due to decreased muscle mass, which means fewer places to store CP and anaerobic enzymes.
Anaerobic Capacity - Lactate tolerance
The greater a person's lactate tolerance, the greater their anaerobic capacity. The more metabolic by-products that can be tolerated, the more high-intensity efforts / longer high-intensity efforts can be made.
Muscular Strength - Cross-sectional area
The larger the muscle, the greater the strength potential. This relates to the muscle mass, not the total body area in which the muscle is found.
Muscular Strength - Fibre type
Fast-twitch (white) fibres are capable of greater strength output than are slow-twitch (red) fibres.
Muscular Strength - Sex
Males generally have greater muscle mass, so they have greater absolute strength.
Muscle Strength - Speed of muscle contraction
The more slowly a muscle contracts, the more force it can create.
Muscle Strength - Age
Strength peaks in performers aged 20-30 years, then decreases with the body's diminishing ability to process protein, which decreases muscle mass. Regular exercise can slow this process.
Muscle endurance - Lactate tolerance
The greater the lactate tolerance, the greater the muscular endurance. The more metabolic by-products that can be tolerated, the more high-intensity efforts/longer high-intensity efforts can be made.
Muscular endurance - Sex
Males generally have greater muscular endurance than females. Greater aerobic power and muscular strength correspond to better endurance.
Muscular endurance - Muscle fibre type
A greater percentage of slow-twitch fibres will increase muscular endurance. Slow-twitch fibres work aerobically and have greater resistance to fatigue than fast-twitch fibres.
Muscular power - Fibre type
A greater percentage of fast-twitch fibres will increase muscle power. Fast-twitch fibres contract rapidly and with greater force, making them ideal for explosive, powerful movements.
Muscular power - Age
Muscle power decreases with age due to declines in muscle mass, motor unit recruitment and fast-twitch fibre size. Younger individuals typically have greater muscle power.
Muscular power - Sex
Males generally have greater muscle power than females due to higher testosterone levels, which promote greater muscle mass and strength.
Muscle fibre type (Speed)
A greater percentage of fast-twitch fibres will increase speed. Fast-twitch fibres generate increased force production and power output, therefore increasing speed.
Sex (Speed)
Males generally have greater speed than females. Males have increased levels of testosterone, and therefore greater muscle mass, which provides the capacity to generate more force, increasing speed.
Age (Speed)
As age increases, speed decreases. A decreased ability to use protein (protein synthesis) leads to decreased muscle mass, reducing speed.
Reaction time (speed)
The faster the reaction time, the greater the reaction speed. When responding to a stimulus, a faster reaction time means you're able to react with a greater speed.
Muscle fibre type (Agility)
A greater percentage of fast-twitch fibres will increase agility. Fast-twitch fibres allow for rapid contraction and high force output, enabling quicker changes in direction and body position required for agility.
Sex (Agility)
Males generally have greater agility than females. Due to higher testosterone levels, males typically have greater muscle mass and strength, which supports faster, more forceful movements, contributing to improved agility.
Age (Agility)
As age increases, agility decreases. With age, muscle mass and neuromuscular efficiency decline, reducing the ability to change direction quickly and maintain coordination, which decreases agility.
Joint type (Flexibility)
Ball and socket joints have a greater range of movement than hinge joints.
The knee joint, a hinge joint, has less flexibility.
Sex (Flexibility)
Higher levels of testosterone are associated with increased muscle mass, which can decrease flexibility.
Increased levels of oestrogen improve the flexibility of connective tissue
Age (balance)
Increasing age past peak (generally mid-20s) decreases flexibility.
Ears (balance)
If the inner ear is damaged, balance can be affected.
Muscle strength (balance)
The lower your muscular strength, particularly in the core muscles, the less balanced you are likely to be.
Neurological conditions (coordination)
Different neurological conditions can impact sensory and motor information, which will negatively affect coordination.
Stage of learning (coordination)
As learners move from the cognitive to autonomous stage of learning, there will be an increase in coordination as they master the movements and skills.
Muscle strength and endurance (coordination)
increased strength and endurance can make skills easier to complete, with greater coordination.
Purpose of an activity analysis
Aims to gather sports specific physiological data through a record of performance by viewing or recording of an individual
- information is then analysed to determine the physiological requirements of the sport.
- This forms the basis of more effective/specific training programs
When should an activity analysis be conducted
It is the first step in designing a training program.
- before designing a training program
- diring season to monitoe changes
- after rehab to asses readiness
what does an activity analysis gather
physiological data
What does physiological data allow us to determine
- muscle groups
- intensity/duration
- movement patterns
- skill frequency and efficiency
- energy systems
- strategies and tactics
- fatigue-related factors
- hr data
- work : rest
why is physiological information important
- Optimise body to deal with fatigue
- provide feedback to improve
- Use as a baseline.
- set goals
- compare with past/future
- compare with the elite
Data collection methods
1. Direct viewing or observation
a) direct observation with stat recording
2. Digital recording
a) GPS
b) Apps, aerial sports analysis technology
c) HR monitoring
Direct viewing
- most common
- subjective
- gather info abt skills, movements, fitness components, intensities, and set plays
- requires prior knowledge
- requires memory and recall
- allows direct feedback to be given
Advanatages of Direct viewing
- immediate changes can be made
- fatigue is easile viewed (subs) --> increase player efficiency
Disadvantages of direct viewing
- subjective
- can's show players
- no future reference
- rely on memory
- hard to observe large field
direct viewing with stats
- more ojective
- data can be archived.
Digital recording
Digital recording allows for replaying, slowing, or pausing video to analyze how the athlete moves around the playing area.
digiatl recording advantages
- readily downloadable data
- archived and easult accesed data
- manipulated and transmitted easily
- unobtrusive
- accurate
digiatl recording disadvantages
- expensive
- Technical expertise required
- Some data may needs to downloaded
Types of digital recording
- GPS
- HR monitoring
- Apps, aerial sports anlaysing tech
Types of data
- Skill frequencies
- Movement patterns
- Heart rate
- Work to rest ratios
Skill frequencies provide info on
- important muscles groups
- key fitness components
Skill frequencies info can be used to
select specific fitness tests and training activities.
movement patterns provide info on
- energy systems and interplay
- fitness components
movement patterns info can be used to
- Identify fatigue-relating factors and develop training programs
Heart rate data provides info on
- inteisty and duration
- key energy sytem contribution/interplay
Heart rate data info can be used to
set specific training guidelines
heart rate zones
low = <70%
moderate = 75-85%
High = >85%
Work: rest ratios provide info on
key energy systems and ratios
Work: rest ratios info used to
replicate in training
what needs to be considered with work: rest ratios
- intensity
- duration
- type of activity
Purpose of fitness testing
- To determine fitness component strengths and weaknesses
- To establish a baseline or benchmark
- To modify a training program
- Build mental toughness
- Increase player motivation
- To help determine team positions
- To predict the potential of performers in the future
- To form part of a selection process for employment or sport
Fitness assessment protocols
- Informed consent
- pre exercise screening questionnaires
pre exercise screening questionnaires purpose
Identity risks, be able to explain potentially abnormal or below average results
- ensures fitness test is suitable
EG = PAR-Q
Informed consent
- agreement by the performer stating they are
aware of any risks participating in fitness testing
- aim is to minimise risk to the performer and
administrator
- explanation of the nature and purpose of fitness testing and any risks involved
- participant should be given an opportunity to ask any questions and should be aware they can withdraw their consent at any
time before or during testing
Fitness test considerations
- Physiological perspectives
- Psychological perspectives
- Reliability
- Validity
- Accuracy
- Specificity
- Results comparison
Physiological Perspective
- fitness level, health status
- risk level
- align with activity's demands
- submaximal tests are safer for lower fitness levels
Psychological Perspective
- motovation and mental health
- goals
Validity
The degree to which a test, measurement, or assessment tool accurately measures what it claims to measure.
Reliability
Fitness test will produce the same results when repeated
Accuarcy
Results area true value of what is being tested
Specificty
Choosing the right types of activities to improve a given element of fitness
results comparison
Normative or criterion ased
Types of fitness assesmnets
- lab & field
- Maximal and sub-maximal
lab tests
- more expensive
- one at a time
- direct measure
field tests
- cheap
- reduced accuracy
- several at once
- practical
- indirect
Maximal tests
performed to exhaustion
submaximal tests
not performed to exhaustion
Fitness testing battery
Completion of one test should not negatively affect
performance in subsequent tests
- Avoid two maximal tests in a row—fatigue from one test may diminish the reliability of the other test
- Avoid two upper body tests in a row
Suggested fitness test battery
1. Non-fatiguing tests (body composition)
2. Agility tests
3. Muscular strength and muscular power tests
4. Sprint tests
5. Muscular endurance tests
6. Flexibility tests
Aerobic power tests
• 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
Anaerobic capacity tests
• Phosphate recovery test
• 30-second Wingate test
• Repco peak power test
Flexibility tests
- Trunk flexion (sit and reach) test
- Shoulder and wrist elevation test
- Ankle dorsi flexion test
Speed tests
20m sprint test
35m sprint test
50m sprint test
Agility tests
- Illinois agility test
- Semo agility test
- 5-0-5 agility test
Muscular strength tests
• 1-RM (bench press, back squat, leg press)
• Grip strength dynamometer
• 7 stage abdominal strength test
Muscular power
• Seated basketball throw
• Vertical jump test
• Standing long jump
Muscular endurance
• 60 second push up test
• 30 second sit up test
• Flexed arm hang